I want to be like Spealler

In the CrossFit Games, the big name out there is Rich Froning. Everybody likes him, everybody wants to be him. And that’s perfectly understandable with his good looks and chiselled body… I mean, great performances and work ethics.

I’ve never really rooted for anyone in the Games, although I ‘supported’ Graham Holberg as I was privileged enough to work out in his box for a couple of months. I heard of Chris Spealler as of the names in the Games but never really paid attention, until he was mentioned during my L1 certification weekend. What stuck to me was that he is 34 years old, 5’5″ and weigh in at 68kgs, I on the other hand am 2 years younger and 2 inches taller than so his achievements banging with the big boys made quite an impression.

I looked at his numbers and compared them to mine and they are IMPRESSIVE! 129kg Clean and Jerk (vs 85kg), 102kg Snatch (vs 62.5kg), 190.5kg Deadlift (vs 127kg), 172kg Back Squat (vs 122kg). Makes me want to leave the office and head to the gym (or at the very least make a blog entry). Quite inspiring really, us little guys have to stick together you know.

No WOD updates but…

While I did mention that I would be refraining from posting daily WOD updates, I never said anything about a general update on what’s happened. I’ll try to make the summary of the last month and a half quick… hopefully.

I managed to have some great improvements in my conditioning, although it’s still not where I want it to be . At least there’s progress. I’ve also managed to hit a PB on the clean (90kgs), and the clean and jerk (85kgs). I reckon I can do 90kgs on the clean and jerk. 100kgs still remains to be the ultimate goal. Also the 60kg snatches now ‘feel’ lighter and moving up in weight is definitely in the books at some point

I’ve attended a quick 2 hour seminar by Don McCauley when he visited London, and the technique he promotes helped me a lot and is close to my personal preference in lifting. I’ve also taken my CrossFit Level 1 Course and passed the test! I am now looking forward to learning as much as I can, hopefully with the help the crew of CrossFit London UK. I was privileged enough to assist in teaching their I-course one Sunday and it was an eye opener (from a trainer’s perspective) on how Andrew and Rachel teach a class of various skill levels. Socs also helped out in the WonderBar course and I believe she (and the rest) did pretty well.

It wasn’t all fun and games as I managed to injure my left shoulder somehow. But with the help of the foam roller and lacrosse ball (plus a massage session with Kate) it is on the mend. No load bear overhead for me for a few weeks, but I will be back with a vengeance.

I am currently in Riga, Latvia for business and will be travelling every week for the better part of a year. This is a bit of a blow to my aspirations of becoming a CrossFit trainer and a better athlete as I won’t be able to train with as much gusto if I was back in London (no affiliates here). I’ve skipped the hotel gym for the moment as I won’t be able to use the minimal weights they have (mostly dumbbells), given my injury, so I’m concentrating on bodyweight movements for now. I found a good list of workouts to do which should keep me busy for the moment. I might consider going through the Gymnastics WOD archive and work on some skills.

So let’s see what happens in the next few months…


It has been a while since I’ve posted anything. A lot has happened since then and I’ve been doing some thinking.

I have not been mentally dialled in during my CrossFit class and it is showing in my performances with me having slowest times, relatively lower weight, and reduced workout intensity. It’s been a struggle. I don’t know what it is, but things lead me to believe that distractions and personal pressure is contributing to it. I have therefore decided not to post any WOD sessions/times for the meantime and concentrate on some ‘ME’ time. I have also decided to do at least 4 sessions a week and try to add supplementary work if possible.

I think I just need to get the blinders out and keep my head down and worry about what I need to do at that point in time. There are loads of things I need to sort out and I just need to sort them out. Simple as that. I should not be pressure or distracted by anything else. No daydreaming or wishing things to be something they are not, and just make lemonades out of lemons and that sort of shit.

Kitchen Time

A conversation last weekend has led me to believe that the husband has been telling my family that I “still” don’t know how to cook. Well, I will not claim to be the best when it comes to culinary talents, but I have had my fair share of kitchen time at home. Enough to warrant a more confident “Yeah a little” when asked if I can cook.

In fact tonight, inspired by the chicken soup recipe from “My Little Paris Kitchen” (it’s called something fancier but my crappy Internet connection means I don’t want to google) and the fried chicken recipe from “Paleo Comfort Foods”, I blitzed some chicken breasts with an egg and some almond flour and rolled into the spice mix from the Paleo recipe and Voila! Homemade chicken nuggets — and they’re Paleo too! Not bad for someone who can’t cook :p


13.5 not fun. Even in the Philippines

13.5 Crossfit games open
4 minute AMRAP
15 Thrusters 100#
15 Chest to bar pull ups

This might have been actually worse in the Philippines. It’s scorching hot here, which gives me an excuse to do a Cian (do a workout without a shirt). That probably had no bearing as I only managed to do 49 reps total. I would have preferred to do more than 50, which was my goal. I managed to do 10 then 5 thrusters and broke up the pull ups into 3s I think. Then it was a bit of a pain to pick up the bar and do the thrusters, but a voice inside me reminded me that it’s only 4 minutes which gave me time to do a few more pull ups.

Took me about 45 minutes to recover, and I almost puked a few times but managed to keep things together. It was a fun 5 weeks of the games. Looking forward to more of these types of competition and push myself more. Better yet, I’m looking forward to the piss off next week! That is going to be fun, especially with jetlag..