Month: October 2014

Lauren Fisher’s (-63kg) three snatches (75kg, 79kg and 79kg)



CrossFit SinGapore Inter-Competition


Event 1


25,20,15,10,5 Burpee

50,40,30,20,10 DU


Event 2


 2.1)  5 Mins = 1 RM Thruster 

Rest 1 Min


2.2) 400m

3 Rds

15 WallBall 10Kg

10 KBS 24Kg

5 Strict HSPU



Event 3

50m Prowler (100Kg)




Snatch Balance x 1 x 3

Snatch Pull x 3 x 3

Good Morning x 3 x 3






Rest Day


Overhead Squat Development with Pat Sherwood



Teams Of 2

12 Mins AMRAP

10 Burpee + 100m

Rest 1 min

12 Rds

5 Thruster 140#

5 Burpee

Ilya Ilyn 200kg snatch off blocks



Snatch + Hang Snatch 80% x 1 x 5

Front Squat x 3 x 3


12mins AMRAP

2 MU

4 KBS 36Kg

21 DU





CallSign : LightNing

Rank : WarLord

Head Coach ReeBok Crossfit Enduro

Sports : National Middle Distance Sprinter (South Africa), CrossFit Games (2013 Regionals : 8th)

(2014 Regionals : 13th)





During my school years I competed regionally in track & field items such as 1,500m run, long jump and cross country racing. After realizing I’m better suited for longer distance running my dream was to run the grueling Comrades marathon in South Africa. I have since regained consciousness and just cheer from the sidelines.

My dad insisted I join a local JKA karate dojo where I competed in kata and kumite on National level.  Karate’s philosophy that the ultimate aim lays not in victory or defeat, but in the perfection of the character of the participant greatly appealed to me and still does.

Career commitments kicked in and I fell back on running.  Especially in corporate sponsored 10km races as I was the only volunteer amongst the desk jockeys. However, I could count on the non-participating desk jockeys’ overwhelming participation during the carbo-load session a day ahead of a race.

I dabbled in rugby, capoeira and muay thai and this search for variety led me to Crossfit where my interest does not falter as the program is constantly varied and always challenging. Now I work on improving PR’s!



Clean & Jerk x 1 x 3

Back Squat x 1 x 3


21,15,9 Wallball 12kg + Burpee

AES 400m


Nicole Carroll’s Bodyweight OHS x 15



Teams Of 3

21 Rds

7 Thruster 100#

7 Burpee