More Newbies, Less Time. FGB-Style.

Every Pro was once a Amateur.

Every Expert was once a Beginner.

So Dream Big

And Start Now.


Morning Coaching Session.

I remember my very first thoughts this morning when my alarm went off, “people are relying on me to get out of bed. My fitness is in their hands.” Genuinely, in all seriousness, I actually thought that. It had quite an alarming effect on me and focused the urgency as I pulled on my kit, pressed “Start” on the Tassimo and raced out of the door to my beautiful Seat Leon “Stormy” (short for Stormtrooper as she does look like one from the front).
Getting set up in the box, I noticed a few new names on the sheet and was immediately worried to see 3 newcomers walk in to join the 1 regular. With Turkish Get Ups and Cleans in the WOD, I knew there was going to be a significant degree of ‘teach’ rather than ‘coach’; I hadn’t prepared for this and had to revisit my plan on the fly. Curtailing the warm up and using the movements themselves to warm the team up, we began breaking down the Turkish Get Up in to component parts, explaining the rationale and utility of the TGU. While 2 of the newcomers ‘got it’, 1 took longer than I’d intended – more work required by me to develop my coaching technique, I think.
The same was then true with the Clean; after teach/coaching it yesterday successfully, I’d hoped to follow the same pattern today. Alas, teaching military folk and teaching civilians does take a fundamentally different approach in many cases – today was one of those cases. Again, while 2 succeeded very quickly in getting a sufficiently safe movement pattern locked in for the upcoming WOD, 1 needs significantly more time. There’s no denying the effort put in at all, and I suspect the time of day was partly responsible, but there was only so much time I could devote to focusing on one person. I suggested substituting Front Squats in to WOD instead but found that they had ignored it and opted for some crazy attempts at Power Cleans instead, albeit at a very low weight – just how far can a coach go to say, “no, put that down and please do as I’ve suggested”? Especially as it’s not my box and if they take it badly, never to return, it’s not my pocket that it is hitting.
So, an interesting start to the day. BAGS of effort throughout but deeply frustrating for me as a coach not to have prepared correctly and not to have been able to address issues immediately.
We continue to learn.


CF Watford Evening Session


  • 4 x 100m Farmers’ Walk AHAP
  • super set 3 x 4 Turkish Get Ups AHAP

24/28/32 (x2 kettlebells) kg for the Farmers’ Walk.

3 x 4 TGUs at 20kg. 22 would have been manageable ‘just’ but 24 was too much.



5 Rounds of:

  • 1 min Row (cals)
  • 1 min Power Clean @ 65kg
  • 1 min Burpees
  • 1 min Rest

Score = total Reps+Cals = 203

That was tough. However, I knew from the outset that the power cleans would slow me down and so I went harder on the row, maintaining 21 on each round (22 on the last one). I achieved 6-7 power cleans on each round and then topped it off with burpees.



  • Breakfast: 75g Porridge Oats + 50g Dried Skimmed Milk Powder + 25g Whey Protein (I forgot to buy milk).
  • Snack: 15g Mixed Nuts
  • Lunch: 3 x Scrambled Eggs + 100g Chicken Breast + tonnes of leaves, a few tomatoes and a small beetroot.
  • Dinner:
  • Post-WOD: 25g Whey Protein + 25g Dried Skimmed Milk Powder

Wellness Update

I’d been having a lot of trouble sleeping; I listened to a Barbell Shrugged podcast that spoke about “Eating for Strength” and included the requirement to get some carbs in before bed. Ever since, I have added dried skimmed milk powder to my protein, adding carbs and casein. Since then….sleep!


The athlete’s most important tool.



  1. Very interesting about the carb comment at the end – I’m trying out macros and the importance of carbs has been drummed in to me and I’m noticing I definitely have more energy than I did before and no weight gain. Sometimes I’ll have a small bowl of porridge just before bed and it’s working a treat.


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