Shirley Roden Personal Training

06/06/2026

08/09/2025

A few snaps from the weekend, what a brilliant experience. Already planning the next one 😜
Day before turning 43....not bad.
2nd place on Sunday and 4th overall from weekend in my age category 💪💪

28/08/2025

Turning 43 in just 10 says so I'm just reflecting on this year's stats 😜
Squats 105kg for 3 reps
Rack pulls 100kg for 6 reps
5km run 21.17 mins
100 wallballs at 4kg 2.30 mins
1km ski erg 3 mins
1km row 3.22 min

Can I bear any of these next year? 😜

I love strength work and speed so naturally I soon loved Hyrox, excited to compete in less than 2 weeks (even with a partially torn hamstring, not ideal but it will still be a great experience)
💕💪💕

24/08/2025

Another no-run hyrox workout. Hyrox comp is 2 weeks and I haven't run in 10 weeks due to a 2.5mm hamstring tear.
I was unsure if i'd compete but I am still going to 🙈🙈
I've tested my run with my physio this week to see what I could do without further damage. If I stay at a jig pace on the runs and don't stride out I will be fine
Who knows maybe this is a new tactic that could work..... everyone else will go balls out in the run and be blowing for the stations whereas I will cruise into each station fresh and hopefully claw back any lost time from the run 🤞🤞
I just have to tell myself not to try and run fast or my hamstring WILL fully tear 😫 it's hard when you are so competitive 😜
If you know my competing history I've always had a hurdle (allergic reaction to tan, body shutting down and going into major inflammation,hypothermia,to mention just a few) but it makes the win so much sweeter the tougher the journey 💓👊

22/07/2025

Tomorrow I find out how torn my hamstring is, I'm praying it's not too bad so I can compete in Hyrox Perth in just 6 weeks time🙏🙏🙏🙏

17/07/2025

After finding out yesterday that I have a partial tear in my hamstring I had to substitute runs for bike.
It sucks being injured and it's so hard to stay motivated to train, but if I don't run between now and hyrox comp in 7 weeks I might hopefully be healed enough to compete 🤞🤞😉

16/07/2025

When I train first thing in the morning I always have a protein shake first, then breakfast after my workout. Love this protein so tasty 😋

11/07/2025

I don't get periods but this week would definitely be it 🙈
Feeling unmotivated, irritable, low mood, bloated, fluidy and low energy.
So today I took out the intensity and volume slightly. Still got a good workout done and felt better for it
500m run @ 13kph
300m row
400m ski erg
20 cal bike
12 burpees to plate
12 bent over row
15 rear fly
10 push ups
For 4 rounds
This week is just about survival and I know next week I will feel great again 💪

07/07/2025

4 weeks today since surgery and this session this morning felt great 💪💪

29/06/2025

It will be 3 weeks tomorrow since surgery, so today I tried a run. I eased into it to see how it felt.
30 second bursts at 16kph 10 times then into 200m, 300m, 400m and 500m at moderate pace.
Then some shoulder accessory work after 💪
Feels so good to run again, and everything felt ok 💕💕 the body is amazing at recovery if you treat it right 😍
Then off to Bunnings for crafts 🏎️