Been a while

Well I'm 3 weeks into "The Open"  Scoring OK, and a lot better than my showing last year

Motivation is down in a few other areas - specially Work.  I think it's my poor sleep that is making me feel distracted.  Rather listen to music or watch a movie instead of doing the (sometimes) trickier work.

I'm not watching my weight and I sort of know that I'm 3-4 kgs heavier than I should be.  This won't be helping my sleeping.  However I have cut back my caffeine each day.  Just two strong cups per day, then green tea

What to do? 

"Fight Gone Bad" last night

Wow - FGB is an evil little WOD
They made us do 5 rounds !!!


Got up and went to 6am class
Strict press for skill/strength work then a 12min AMRAP (8 Burpees, 8 Thrusters)
Coach T "Pete you do the Rx weight right!"
Argh - 45kg Thrusters

managed 6 rounds plus 8 burpees
happy that all thrusters were done unbroken

Weight this morning 90.7

Busy schedule - and now it's February

So my weight is 91.8kg...  Too high

Trying to eat as clean as I can, but a few sugar treats are finding there way in...


Workouts have been good.  Doing the extra weight-lifting routines and the usual Crossfit WODS

So many strength elements to work on.  My fore-arm (grip) strength got found out yesterday.  KBs and PUs left my forearms smoked!

Monday yet again - how does that happen?

Seems like I get to Monday each week ad wonder how my diet and training seemed to go all wonky.

Well mostly my diet.
Weight this morning 90.7 - I think a bit of this is due to the sweat released on the WOD

Having difficulty with my left hand - it needs strapping to firm it up to be able to hold the bar overhead

6.00am was Snatch 1RM and then a WOD 15 AMRAP
I did technique work on the Snatch $0/45kg of high hang to work on speed of the last pull and getting under quickly

15 AMRAP
- 100m run
- 10 bar burpees
- 10 SDHP 30kg
- 10 Thrusters 30kg

Did just over 4 rnds
The thrusters were hard with the hand injury -Can't grip the bar enough to aggressively do the thrusters.  Pity cause my running and burpees were great.  SDHP was OK - need to work on those...

Diet is the biggest challenge

My workout effectiveness is getting better

My "engine" is stronger - doing a 15min WOD I can keep the energy throughout and have enough to push harder in final minutes

BUT - I need to be a little lighter for those body-weight exercises

Weight this morning 91.8kg  - must get it down to below 88 before the Feb comps...
My body shape feels good, but...

I have done 6.00am class for last three days
Monday - DeadLifts - did a PR 165kg  (15min WOD)
Tuesday - 35min cut Barbara - managed 4 rounds - would have needed another 3 min to finish this
Wednesday - Back Squat 3 rep sets plus ME  110kg 7 reps  and 15min WOD 5 C&Js + 10 TTB (6 rounds)

All good stuff

Friday again - end of first week back

Not quite finished for the week - at least 1-2 more exercise related things to do

Yesterday - did day 2 of the Cal Strength program - It's taking too long - I need to move more quickly through the warm-up and movement prep stuff - as well as pacing the core lifts quicker

Did 6.00am this morning
Power Cleans - stayed on 65kg - happy to focus on technique
WOD 15min AMRAP
- 20 Wall Balls
- 8 C&Js  40kg

managed 6 complete rounds

Weight 90.6 after that...

Day 2 of Cal Strength program - Thursday for me

So 4th day in - body is a little weary - so no big met-con for me today...

Just the day 2 Cal Strength program - oly drills and FSs

weight this morning 91.6 - yesterdays number was sweat assisted I think