This is designed to get you stronger and faster while increasing the skills necessary for being a competitive athlete. You will eat for performance and you will work on the things you do not like to do. You should post your scores, times and or lifts. Do not just follow the work outs unknowingly- be proactive and be accountable.
Being 10# heavier is not that bad- Im not sloppy fat. Im not chunky, Im not seeing a lack of work capacity. But I do see an increase in strength and endurance. Eat clean, program properly and do crossfit.
Then
Pick 3-5 things You Suck at. Do those things once a weekf or at least 15 reps.
example: I suck at handstands! Yesterday I did 50 within a WOD.
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