Q1 Results, Q2 Revised Plan

Today marks the end of my first quarter of getting ready for the CF games.

My performance increased markedly during this time. I did national schedule, every 4th week .5 volume, with one week off in week 12.
Quarter One:
Goals:

• Bodyfat 11% (not met, 17%)
  
• Weight 169# (not met 180)
  
• Lean = 146 (150)
  
• CFT 800
• Mile 6:30
• Fran 5:00 (not met 6:19)
  
• C&J 165

Mostly my body comp goals went nowhere this quarter (although I put on muscle), and hence, my Fran time was slow: my best time on this has been at under 170. Also the stars never really aligned for me on this one. I did get Fight Gone Bad of 309, which while not on the list, is significant.


CrossFit Toronto Fitness Test Output:





According to this, I really need some core work: I may go with a weekly 5x5 Overhead Squat/5x5 Clean workout, which would address this. To avoid overtraining, I think I will replace WODs in which I am already strong with this, but how to do so is a bit tricky: For example at this point, I'm, reasonably good in medium time-domain stuff, so I would probably get more out of this than FGB or 5K. Possibly I may stick to the national schedule, working in the things I need, and regulating the intensity.

I have managed to really tweak my elbow, so before anything else can be done I am doing another 100,000 Meter rehab row. No exercise except rowing until I have completed all of it. I planned to do 4x5Ks as follows: 24:00, 23:00, 22:00, 21:00, but I got carried away today and did it in 20:20. Next short effort will be sub-20 5K. I would also like to row a 7:00 2K and a 1:30 500 M.


100,000 Meter Rehab Row:

Day 01 5000 Meters in 24:00
Day 02 5000 Meters in 23:00
Day 03 5000 Meters in 20:20

Running Total: 15,000 Meters

Quarter Two:
Goals:

• Bodyfat 10%
• Weight 170#
• Lean = 153
  
• CFT = 875
• Mile 6:00
• Fran 4:00
  
• C&J 190 (Jerk 185x2)
  
• Meet ALL L2 Standards, at least 1/2 L3s

I'm reading up on tweaking IF for weight loss. 3 months to lose 10 pounds of fat and gain 3 pounds of muscle while increasing performance across all parameters seems just possible. Everything else looks doable, except the sub-4 Fran.

This is probably going to take more careful programming than just straight CF.

I might just have to map this out exactly, but one thing is certain: I need to regulate my intensity and volume better: I got overtrained twice in this cycle and had an injury the entire quarter that did not heal.

So:

Job One = Diet
Job Two = Planning