Disclaimer “I'm not the greatest writer, I'm more of a numbers man. One thing I've learnt from all the CrossFit is, if you are rubbish at a particular skill you have to work at it. I'll apologise in advance for the grammatical errors.” - Dellus West 2012 London Bridge Osteopath

 Two Saturdays ago I had the opportunity to receive swim coaching from a very talented swimmer Lee Forster.

 Disclaimer “I'm not the greatest writer, I'm more of a numbers man. One thing I've learnt from all the CrossFit is, if you are rubbish at a particular skill you have to work at it. I'll apologise in advance for the grammatical errors.” - Dellus West 2012

The Water boarding Comment

Disclaimer “I'm not the greatest writer, I'm more of a numbers man. One thing I've learnt from all the CrossFit is, if you are rubbish at a particular skill you have to work at it. I'll apologise in advance for the grammatical errors.” - Dellus West 2012

Disclaimer “I'm not the greatest writer, I'm more of a numbers man. One thing I've learnt from all the CrossFit is, if you are rubbish at a particular skill you have to work at it. I'll apologise in advance for the grammatical errors.” - Dellus West 2012

After several weeks of deliberation I've decided to get this blog up and running on a regular basis. In truth I'm not the greatest writer, I'm more of a numbers man. One thing I've learn't from all the crossfit is that if you are rubbish at a particular skill, you have to work it. I'll apologies in advance for the grammatical errors.

Programming for the final 2 weeks was a mixture of skills revision and refinements, the workouts that I needed to try and significant amounts of rest.

Rest is underated and important. The hard fitness work was nearly done so I needed to start planning on being fresh for the competition.

Week 4 went as follows:

M- Boxing 40 Minutes

T- Rest + Osteopathic Treatment

W- Run 1000m, 30 Handstand PushUps, Row 1000m

 The past 3 weeks training has really picked up. Feels great to be competing in the Reebok Stadium amongst Europes finest.

I figured i'd keep you guys updated on what my training has been like. Jon Colborn has been a great help and pushing me hard. I just appreciate him giving up his valuble time to help a buddy out.

Here goes, Week 1 went as follows:

M- 5.2 k Run followed by 3RM deadlifting

T- 15 minutes Skipping Conditioning + Olympic Lifting

W- 1 hour Boxing with Sparring

T- Rest Day

S- 4 x 800m Sprint

Hey Hey all,

Well I made the european championships/regionals for the 2011 CrossFit Games. Wow! The competition was stiff this year, with the standards very high indeed.

I've been meaning to post a few videos for a while so here is Event 3, which was 75Kg Squat Clean & Jerk. The task was to perform as many repetitions as possible in five minutes. I did this event a number of times, with different strategies on each. I believe this was attempt number 2. Enjoy.