CrossFit Games 16, Adaptation, Weddings, Beyond The Whiteboard

Surround yourself with those who

Challenge You,

Push You,

Motivate You.


In my last post, I was arriving in the USA. Despite it being extremely brief, the trip was thoroughly worthwhile workwise and also saw me heading back over to CrossFit Adaptation in the DC area; I visited there during the same week last year and was looking forward to a return trip. Albeit slightly hungover from a few whiskies with one of my very best friends the night before, I turned up at 0630 ready to throw down. Having forgotten my training shoes, I borrowed some Merrel Barefoot shoes and just prayed there would be no running or double unders.

4 Rounds for Time:

  • 800m Run
  • 20 Push Ups
  • 30m Walking Lunge
  • 75 Double Unders

Time: 26:26 Rx

So. Calf DOMS for the rest of the week and weekend then! It was the fastest time of the morning, at least. That was Thursday morning. Thanks to CF Adaptation for allowing me to join in the fun.

On Friday, after 2 hours sleep on the plane the night before and an hour during the afternoon, I trudged over to CF Watford for:


5 x 5 Hip Thrusts, As Heavy As Possible

70 / 80 / 90 / 100 / 120kg

This is an accessory exercise to increase strength and power from the hips, the driving force behind the olympic lifts. Sit on floor with shoulders up on weight bench behind you and barbell on you lap in front of you. Push up on to your shoulders in to a ‘bridge’ position, hips as high as possible and barbell supported across it. A bit weird, never tried this before. To be fair, I could have gone heavier than this perhaps by another 20kg.

Link:Β Barbell Hip Thrusts @


15 min AMRAP

  • 5 x Power Clean @ 60kg
  • 20 x Sit Ups
  • 200m Run

Total: 8 Rounds + 25 Reps (+150 Run).

I actually thought I’d scored only 7 rounds + but when others were putting their scores up, I figured I must have been wrong. I flew through this completely unbroken throughout.


A GREAT wedding in Christchurch, this weekend. My cousin married a really great bloke, most of the family were there, our daughters were bridesmaids / flower girls and the sun stayed out for the whole day. Alcohol flowed, food seemingly never ended and the time disappeared in an explosion of laughter, dancing and pick-n-mix sweets. A wonderful day, it has to be said.

CrossFit Games 2016

Sneaking (not very subtle) views of CrossFit Games 2016 throughout the whole week, I have been as inspired by it this year as I was last year, despite the bullshit Glock-prize controversy. Watching the individuals and teams battle it out over a genuine test of overall fitness (capacity to do as many different things as possible and do them well) was brilliant. Congratulations to Katrin Davidsdottir and to Mat Fraser for genuinely outstanding performances. As a father to girls, I was more interested in the women’s competition, taking away a lot of tips for general ‘girl coaching’.

Monday Morning Rowing

Trying to beat my poor Rowing Sprint time, I got back in the gym this morning focused and ready to win. However, I left seeing my Beyond The Whiteboard score still languishing in a very poor state. Entirely as a result of the ‘sprint’ category, I am unable to breach the 70th percentile and so it really is extremely relevant if I am to get above the 75th line.

100m Sprint: 16.9 secs

250m Sprint: 44.2 secs

My technique was significantly improved over 2 weeks ago and I have to assume that my inability to get below 16.9 really is down to my fitness. Getting below 44.2 for the 250m will be easier, especially if I repeat this later in the day with more glycogen in the system vice before breakfast. I hit a wall at 200m on 2 attempts and really slowed down.

Evening Session @ CF Watford


3 x 5 Push Press (increasing to 90% of 1RM)

60 / 70 / 80kg

My 1RM was around about 85kg before, I think it’s a little more now seeing as I punched out 80kg with relatively little difficulty. That said, I could feel my left arm wasn’t quite stretched off properly and so didn’t push it. Still, happy to my pushing bodyweight multiple times overhead.

MetCon – Gymnastics / Anaerobic / Lightweight

21-15-9 For Time:

  • Wall Balls @ 9kg to 10′
  • Burpee Over Box Jumps @24″
  • 400m Run

Time: 11:54 Rx

Coming in second this evening, Shane pulled an absolute blinder to maintain a blistering pace! Nicely done, buddy! I set a target of 12 mins and to maintain everything completely unbroken. I achieved both although my calves are still sore from last week and slowed me down only a little on the running. All Burpee Box Jump Overs were Rx, leaping from the floor direct to the box. They were a bit slow though and I really could have scraped a few extra seconds on those. Like the quote says at the beginning, I love surrounding myself with people who challenge, push and motivate me. CF Watford delivers with bells on.



A wonderful weekend watching our Action Princesses conduct their duties at the wedding left me in and Mrs Nomad in a great mindset this weekend. If ever you want your kids to behave and be at their best, it’s a wedding (or a funeral) and they pulled it out of the bag to a new high. Thanks girls!!

Nothing is perfect though and I’ll admit to being a little annoyed with myself over body composition at the moment. With summer holidays coming up, I had wanted to look better than ever – yes, it’s vain but I’m just being honest. However, I seem to have returned to my ‘bloated action man’ look – you know there’s definition there somewhere, you just have to squint πŸ˜€ πŸ˜€ It’s my own fault though and this week will see a return to the Warrior Monk lifestyle here in Watford. Annoyingly, I eat well, I know I do. I’m not getting something right though at the minute. (Don’t take my comments about the wedding alcohol / food as typical. It really is rare!)

Also, Beyond The Whiteboard suddenly dropped me down to 63! From a high of 73 last year, I am falling down the charts. Sure, people are getting fitter but so am I (I’m also getting older!). It’s the SPEED category that is dragging me down, specifically 100m / 250m and 500m Rowing; therefore, I’ve put out a message for a coach to assist with my technique. I dragged it back to 66 this morning with the rowing work but if I’m to get over the 70th line then it’s the speed work that needs significant improvement right now. If you know of anyone, please let me know and I’ll gladly repay through only reviews of you and your recommended coach. Cheers!




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