Race for Life – I am doing it again!

On the 3rd of July 2011, I will be 7 months pregnant, probably slightly mad from baby brain but I will be making my way with my friend Emma across Blackheath. Not content with just a 5k we are going the whole hog…10k for Race for Life.

Its going to be my challenge this year, you maybe thinking do I really need another challenge with impending motherhood but I just couldn’t let it go by without doing my bit.

We all know what the cause is for and we all know someone affected. This year I am racing for everyone who has the courage to look cancer in the face and fight.

Together we can beat it

Find me at


WOD 24th Febuary First Day Back!

I didn’t intend to throw myself in at such a deep end but since only Sam rocked up to my thursday night Crossfitlondon 5.30 class, I couldn’t let him go through it alone. I had always planned to start with Steven on the Fri morning session…but here goes nothing.

Knowing that I had to scale accordingly the parameters were slightly different to Sam, though after my long break and with baby on broad it still felt the way a good crossfit WOD should!

This is the original plan………

3 minute Double under practise followed by

10 minute military ketttlebell snatch test (Sam used 16kg while I stuck with 8kg)

Giving a short interlude of recovery while setting up over stations -pull ups and push ups, we then had the main WOD to smash.

What I had done was take a main site WOD Severin and mash it up!

10 pull ups

20 push ups

Block Run (450m)

During the WOD I needed to ensure that the intensity was bare-able, and as it was my first session back I sub-ed the block runs for alley runs until Sam had completed his block. This meant I could keep a nice steady pace instead of charging round to keep up with Sam. Whilst Pregnant we don’t need to be looking for Pb’s we just want to stay fit.

An introduction to Sally’s World.

For those who know me already I am the ‘hard as nails’ Crossfit London coach with a rep to match. For all the moans and groans during my classes I do however get plenty of cheery thanks after a short recovery and swift exit from the gym dripped in sweat.

My trademark I guess you could call it, is no guts, no glory, good old fashioned hard work. I expect a lot from my faithful crew but in turn I give back ten fold and relish inventing a new devilish WOD or twisting a pre-existing toughie into a more sinister sibling.

Times are changing and as a new chapter starts for me so the need for a new vamped website, where I can whittle on about all things great and good.

What new chapter I hear you ask??????


Motherhood and Crossfit are not essentially two words you would instantly put together. But think about it for a moment…….The changes to a women’s body at this precious time in her life, are they not the epitome of Crossfit and require the same consideration to fitness that you normally would? Did you know there is a Crossfit Mom site?

Ok so maybe you would need to scale down and modify but for anyone who can’t see that the act of giving birth will require more stamina then even the toughest Games event is mad and really needs to have a heart to heart with their mother.

I am at the end of my first trimester and over the next 6 months I will blog/report/investigate and document just how incredible a women’s body is and why Crossfit can play a great part in keeping me and my bump in the best possible shape.

This is a time to celebrate the wonder of health and wellbeing and I intend on sharing my passions with the world.

I invite anyone out there who has any questions or comments to contact me at