Are You Ready To Get Your Hands Dirty?

Competitions are a scary thing no matter what sport you are involved in! People fear the unknown or worry that they might bomb, it happens to us all. My advice for anyone who feels like this? Get involved in a team comp! How does a team comp differ to an individual? You can work to your strengths and have a constant support group but remember competitions are not supposed to be easy, it’s about getting out of your comfort zone and pushing yourself past your expectations.

I’ve watched the Filthy grow over the last few years and my god, has it grown! I competed in 2014 in Crossfit Swords with my legends from Ronin Crossfit. Team training is amazing as you rely on each other so much and the same goes for when you’re on the floor and they’re shouting your name, it sends your adrenaline through the roof. You’ll never want to let your teammates down either so will push yourself more than you ever have before.


Last year we were registered to go again but one of our teammates got injured and we were out of the game! I still wanted to be part of the action so I volunteered and was on the scoring team! My first thoughts walking up to the new venue was “Holy S*** it was gigantic”, my second feeling was “How I wish I was competing”. You could feel the adrenaline as soon as you walked inside with competitors eyeing up the competition. I could go on and give my best David Attenborough impression now but I think you get the picture!

It still amazes me how much Crossfit has evolved in the last 6 years from small in-house competitions to a jam packed stadium, people came from all over the country to see what this “crossfit thing” was all about and I’m sure they were running (for time of course) back to their local box to sign up after the weekend because it was that exciting!


My two experiences of the Filthy were very different but equally as exhausting. Groups of people put themselves forward as volunteers to be part of the action and help in anyway possible. Hats off to the judges especially; the concentration, the confrontations, the screaming- these guys give 110% every time, so remember to give them as much kudos as they give you!

It’s not long until 2016’s event and I cannot wait! My training has been very different this year as I’ve focused more on weightlifting and bodybuilding with Wods thrown in every now and again for good measure! I’m loving it and I know these team competitions mean I can work to my strengths. I reckon I’ll only compete in this category for the time being as I find the experience much more enjoyable than an individual competition.


If you haven’t competed before then a team competition is a great way to start, it’s better when you can share the nerves and as the clock is counting down and your buddies hand is on your shoulder there really is no better feeling!

For now it’s time to dig deep and get your hands dirty, train hard and I’ll see you all in September.


If at first you don’t succeed…

If you’re looking for a 5 week quick fix then look away now – this progress has been a long time coming! As someone who was never eating to lose weight, my fuel was always based around performance and how much extra weight I could get on the bar as opposed to how I looked! IMG_5951 I trained pretty intensely 5-6 days a week so I  ate what I wanted without monitoring. Low carb – high fat was how it was for some time, and while I was never overweight I did get a bit of a shock when I hit the scales at 72kg in January of this year. Even though there was a lot of muscle there, I’m only 5ft 3 remember, and was looking pretty stacked lol! I felt it was time to focus on my diet and see what was going on. IMG_5968 Enter MyFitnessPal: When I started tracking, I noticed my fats were in surplus (a lot) and I wasn’t eating near enough protein or carbs. A lot of us are programmed to believe that carbs are bad so we tend to avoid them, leaving us not properly fuelled for all the training we’re putting in! I introduced oats and rice, upped my protein and in a short space of time I was down to 70kg (now we all know the scales are no good for tracking as muscle weighs more etc etc). This is when I got in touch with Dominic Munnelly to help me out with my nutrition. Dominic has been in the Industry for over 15 years and applies an “evidence based” approach rather than a quick fix, and after attending a seminar with himself and Danny Lennon it was just what I needed! I met up with Dominic and we spoke about my goals, he took all my measurements and sorted out my macros and calorie intake, so here’s what I’m working off at the moment:

2,437cals/day to maintain

1,937 to drop 1lb or 0.5kg per week

So with that my macros look like:

190g carbs per day (40%)

143g protein per day (30%)

63g fat per day (30%)

Within a month of following these macros I was down to 68.5kg and my strength training hasn’t suffered which is something I was worried about. I’m due to meet up with Dominic soon to discuss my progress and future goals. IMG_5966 What I’ll say is I am not someone who likes to have rules and restrictions on eating, as I don’t think it’s healthy for the body or mind. If we follow a more balanced approach we will reach our goals over time and without feeling like we’re on some crazy diet. Instead it’s a lifestyle, a way of eating for life and not some 5 week challenge where you’re miserable and hating every second of it. Yes, you will probably lose some weight but you can be guaranteed it won’t stay off for long when you start eating normally again. The truth is, there is no quick fix but think about fueling your body with colourful, nutritious food and in time you will get the results you want – you just gotta have patience!   img_1225

If at first you don’t succeed. Dust yourself off and try again.

If at first you don't succeed. Dust yourself off and try again.

Making Goals and achieving them is one of the reasons I love Crossfit, I was never in to fitness growing up, I did dancing but never much exercise, even when I started Crossfit in Sept 2010 I cant say I loved it, I found it really tough!! But I stuck with it and started to hit personal goals!! While I’ve had a few breaks in my training, I have dedicated more time in the last year to my program and I can honestly say- Never in a million years would I have thought I would be shifting the kind of weight I have-Today I hit a benchmark in my training: 102.5kg Deadlift-Its just crazy!!

3 years ago I was a major Party Animal with my head in the wrong place now my focus has been put onto something more fulfilling and there is nothing I would change about where I am now.

As Crossfit is a strength & conditioning programme it will allow me to prepare for other goals- on the agenda is: to get better at long distance Running/cycling/swimming, Give Brazilian jiu-jitsu a try & whatever else comes my way! Its too easy to say “I cant” the hardest part is getting up and going but when you do, you have already achieved something so why stop there!!!!!

To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear-BUDDHA

🙂 🙂

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