The Crossfit Games Open workouts are not even completed and I am looking forward to next years events. The reason is I have goals, not wishes, for improvement at this sport. Goals are what is going to keep me on track with my progress not wishing I could do it.
My plan started late in 2013 was to get more mobility and range of motion. Other than the usual stuff we did at the box for mobility I had nothing else to go with and basically asked lots of questions on what I needed to do. The owners directed me to the Mobility WOD site and I took it from there.
I got the chiro to get the big things fixed and give me a check-up every now and then when all the bugs came back. This all brought positive change to my posture and even with my focus on ROM and mobility I did not lose that much strength, maintaining around 90%-95% without doing too much heavy weights so I could heal. This was when I made a connection that ROM, mobility and technique have a greater influence on my ability than just trying to lift heavy.

I have no real goals for this year’s open other than to have a score for all the workouts that are posted and have them as my benchmark for 2015. I have incorporated running and pool work to give a change of pace to constantly being at the box. Included in these are now scheduled rest/mobility days a much overlooked part of a workout. If you have to ask why, you have not got it yet.
The next part of this plan was the diet I have and how that needed to change to facilitate my goal. I need to lose 25-30 pounds for this plan to work. I am too heavy for the bodyweight workouts, I get a good sweat going but I move like a walrus on land. I have bought a freezer and have started prepping and measuring food quantities while reducing the amount of bad carbs I take in. Bread is my weakness and I must find a Paleo/Low carb version to have on hand for those weak moments and finally the last and key part of any loss of weight attempt is the drinking of water. I have failed miserably at this for the simple fact I do not like water in bottles. The water at my house is fantastically clear and clean as it is from a well and I could drink that all day unfortunately I have to work and city water sucks.
I will give the tale fo the tape as of March 24th – weight 219, BP 128/81, resting HR at 56 and sitting in 806th place out of 1016 competitors in the Mens Masters 55-59 dvision and while writing this I have managed to sip almost 500ml of water. It’s a start!
Have fun, enjoy life and good luck to all the competitors who are excellent, good and normal.