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Previously I've been focused on Strength, Skill and Endurance but after 5 challenges like that, it's time for a change! So back to this challenge... I love CrossFit. I live and breathe it on a daily basis and it's the highlight of my day. I noticed recently that I am struggling with body weight movements and running because I am so heavy. I guess that's what happens when you're a 6 foot tall Wookiee Ranger! So I've decided to get rid of the extra fat that I'm carting around so that I can increase my efficiency during workouts and in life. My goal is to get to 17-20% bodyfat. I have about 8-11% to go. I don't need words to motivate me at home, so I won't be writing out anything. My motivation is knowing that I'm essentially carrying around a 10kg medicine ball on every single run and workout that I do. My Quest To become a (lighter) CrossFit BEAST! aka a strong, supremely fit CrossFitter who excels in lifting, bodyweight movements and endurance. Starting Stats Age: 30 Height: 183cm (6'0) Weight: TBA (currently 84.4kg) BF: 28% (DEXA) Current Skills: Push-ups: 15 strict Pull-up: 1 kipping pull-up; 2 strict (lightest band) Pistol squat: purple band T2B: 1 Double unders: 42 unbroken 1000m row: 3:47 500m row: 1:41 Wall Handstand: 2:00 Deadlift: 102.5kg (226lbs) Back squat: 77kg (170lbs) Front squat: 65kg (143lbs) Overhead squat: 37kg (81.5lbs) Power clean: 58.5kg (129lbs) Clean: 61kg (134lbs) Power snatch: 40kg (88lbs) Snatch: 42kg (93lbs) Strict press: 40kg (88lbs) Push press: 50kg (110lbs) Push jerk: 52kg (115lbs) Jerk: 60kg (132lbs) Thruster: 45kg (99lbs) Bench press: 45kg (99lbs) KB swing: 24kg (53lbs) KB snatch: 20kg (44lbs) Main Goals 1. Develop Strength Under the Bar (STR 3 | STA 0.5) a) Hatch squat program (back squats & front squats 2 sessions/week) b ) Oly lifting sessions (minimum 2 sessions/week) End of challenge goals: i) Snatch >= 45kg (+3kg) ii) C&J >= 65kg (+5kg) iii) Bench press >= 50kg (+5kg) 2. Improve bodyweight movements (STR 2 | STA 1 | DEX 0.5) a) Extra skills/strength sessions weekly focusing on the below movements (minimum 4 extra sessions per week) End of challenge goals: i) Handstand push-up (Goal: 5kg plate + ab mat) ii) Strict pull-up (Goal: unassisted) iii) Pistol squat (Goal: orange band assisted) iv) Flexed arm hang (Goal: >30 seconds) v) Double unders (Goal: >50) 3. Get rid of the dead weight! (CON 2 | CHA 1) a) Reduced calorie intake (aiming 1500 cal/day) b ) Log all food daily c) Paleo + occasional dairy (once per day max) d) Alcohol once maximum during challenge e) Fish minimum once per week f) Repeat DEXA scan once at 78kg (not necessarily in this challenge) End of challenge goal: i) Weight <80kg Side Quest (STR 1 | STA 1) Compete in first CrossFit competition Life Quests 1. Back to the books! (WIS 1 | CHA 1) I don't find time to read as much as I would like, so I am going to set myself a little challenge of reading every day. It doesn't have to be much, even just one chapter! a) Read one chapter of Game of Thrones book 1 per day b ) Read one chapter of my Sports Medicine text book per week. Make notes. Revise relevant anatomy as appropriate. End of challenge goals: i) 36 chapters read of GOT ii) 6 chapters read of Sports Medicine textbook 2. Level Up the Dogs! (WIS 0.5 | CHA 0.5) It has been almost 6 months since I competed with my dogs and I miss it a lot (and so do they!) So this is an 'extra' life goal for the puppies. a) Attend a minimum of 4 Obedience/Rally-O trials and compete with all 3 dogs. End of challenge goals: i) Jedi's Goal: Rally Excellent title ii) Ahsoka's Goal: Rally Advanced title iii) Revan's Goal: Rally Advanced title + another Novice Obedience pass