WorkoutThe winter months are really starting to roll in now. Lighter mornings and late nights are on the cards…

This is making training in the morning a little easier. Each workout feels less like I am still half asleep, however, evenings are tough. I still haven’t got back into active recovery or aerobic work. I can definitely notice this in my workouts, I get fatigued faster and breathe harder. My goal for November is to get an aerobic workout back in a few times a week…


A) Handstand Push-ups
AMRAP 2:00
Dead-stop Strict Handstand Push-ups (come to a dead-stop with head on ground)
Rest 1:00
AMRAP 2:00
Strict Handstand Push-ups
Rest 1:00
Max Strict Press (42.5 kg)*
*Continuous motion, no pausing overhead or in rack

B) 5 Rounds, On the 4:00
12 Toes to Bar
15 Deadlifts (83 kg)
12/9 Calorie Assault Bike

C) Midline
2:00 L-Sit
Every break: 10 GHD Sit-Ups

Today was okay, relatively easy compared to other days. The tough part was the midline work!!! wow that got me at the end.

Rounds in the workout took between 1:18 and 1:40 so plenty of rest. The handstands I ended up hitting sets of 3 on the strict work.


A) Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.

B) Overhead Squat

C) Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat


Heavy Single Snatch
3×1 (Between 85-92%)

D) AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (52.5 kg)

Muscle ups felt poor today. They have felt good up until now but I just felt all over the place. Maybe after a week off it’s just a case of getting back into them.

The overhead squat was heavy today. Not in my weight but in how it felt! I went to 100kg and hit a few sets there. I was happy to hit 90 kg on the complex and a 105 kg snatch afterwards… It’s creeping back up.


The workout was tough! I felt great for 3 rounds then the 4th and start of the 5th was hard. I finished 10 calories into the 5th which I was happy with. Hello legs and shoulders!!!


A) Snatch – Heavy SIngle

B) Clean & Jerk – Heavy Single

C) 12 Minute AMRAP: 8 Calorie AIrdyne + 25 foot walking front rack lunge (2 x 22.5kgg dumbbells) + 35 double unders + 25 foot walking front rack lunge (2 x 22.5kgg dumbbells)

I am going to work to a heavy single on most Saturday’s now. I did this a while back and got very strong doing it. So hey, lets give it a go again.

The workout was horrible!!! My glutes and hamstrings were on fire!!!

08/11/17 – 10/11/17

I took some time ff to recover. After trying to train through being unwell I realised I was only slowing down getting rid of the bug I had.

I only had a cold (man flu ha ha), however, I could really feel it slowing me down and impacting my training. For this reason I took some time to recover.


Well, this month has got off to a terrible start. The dreaded Man Flu has got me (It’s a real thing). This has meant training has been awful if at all. Essentially, I have just gone through motions to avoid completely coming to a halt…

A) EMOM x 10: 2 Light Power Snatch

B) 27-21-15-9

Calorie Row + Dumbbell Clean (22.5kg)

I kept weight under 70% on the snatching and finished the workout in 8:13.


A) Every 4 Minutes x 5 Rounds:

400m Run + 1 Round of DT @ 70kg (12 Deadlift + 9 hang clean + 6 shoulder to overhead)


1. Conditioning
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)

2. Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk

On the 2:00 x 5:
2 Front Squats

On the Minute x 3:
1 Front Squat

3. Gymnastics Conditioning
On the Minute x 10
10/8 Calorie Row
Time remaining in each minute:
Max Kipping Handstand Push-ups

I mean, today got out of hand very quickly ha ha. All joking aside this was a fun training session. I’ve been wanting muscle ups in a workout for some time and today was great. All unbroken and minimal rest on the first workout.

The weightlifting was tough but manageable. I went from the floor across all sets, including front squats. I went from 80kg – 100kg on the first part. Then 110kg – 115kg on the second and 120kg – 125kg on the final part.

For the last section, I thought this would be a coll down. Nope. It was tough! I got 115 reps in total which was okay, nothing brilliant but okay.


Every 4 minutes: Run 800m  x 5 Rounds



1. Deadlift
Climbing in weight

2. Conditioning
10 Deadlifts (225/155)
15 Calorie Row
20 Wallballs (20/14)

Not a lot of volume today but there didn’t need to be! This workout smashed me in the face and ran away laughing! I got 6 rounds plus 6 deadlifts which I was happy with. Deadlifts are an improving weakness of mine, this is a classic Crossfit workout.


10 Rounds: Run 1:30 / Rest 30 Seconds

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