Be one with the assault bike!

I have been on holiday in Durban for the last month and a half and have been going to Crossfit Kaiyay which is an amazing box with great programming and wonderful coaches and members. They have one machine that we don’t have: the assault bike. Man oh man is this thing a cardio nightmare! I have never felt so out of breath as I do when jumping on it during a WOD.

I have been doing HIIT classes in the afternoon after Crossfit in the morning and they ALWAYS consist of the assault bike in some form! Yesterday we did a wonderfully painful TABATA of:

1. Assault bike

2. Ball slams

3. Elevated ring rows

4. Eccentric farmers walk shuttles

This bike has definitely taken my fitness to the next level and it has translated into my WODs. I feel much more efficient and fatigue resistant when it comes to weight lifting. In fact, I have gotten much stronger in the last month than I have throughout this whole year! My cleans have increased in weight, my speed when lifting has increased, my gymnastics have become better and my mental capacity has gone beyond what I thought it could.

It really amazes me how the benefits of Crossfit are never ending and that you are constantly progressing and getting better. There is ALWAYS something new to learn or make better. 

WOD: 7/01/16

Yesterday got a bit hectic and I forgot to post my workouts. I ended up doing Crossfit in the morning which was super tough! I struggle with thrusters as my shoulders fatigue quite quickly! I then went to HIIT class in the afternoon which was an absolute killer! But I feel like the assault bike and I have become one 😋


this was me one year ago when i first started crossfit
Am: strength- 2 rounds for reps: (40secs on 20 secs rest)

1 min left KB swing (24/16)

1 min right KB swing 

1 min American KB swing 

–> 137 reps


7 deadlifts (50/30)

7 thrusters (50/30)

7 ring K2E

–> 8:40

Pm: HIIT 3 rounds for reps

1 min row (cals)

1 min bench hops

1 min assault bike (cals)

1 min HRPU

1 min no handle sled push

1 min rest

–> 332 reps