Read our other CrossFit Athlete Journals:

Travis Holley and Ingrid Kantola


Michael Winchester - Athlete Journal 7/1/12

(Read Michael's Bio here)


This week we have finally started deloading. The three-hour sweat-fest sessions are starting to wind down, and we are all starting to get our legs back underneath us. The deload process last week was gradual. So gradual we could not really tell that it was the beginning phase of the deload. A few less reps here or there – a little less percentage on the back or front squat wave, etc.


This week we really got to hit a couple of WODs hard and intense, as we had less volume, and it felt great!


crossfit, crossfit games, crossfit central, ingrid kantola, crossfit regionalsThis is our final week of preparations before we head off to the 2012 CrossFit Games. We will be flying out Tuesday and when we arrive we will be heading straight to check in at the Marriott and find out whatever information they have available for us. We’ll pick up our uniforms and then head back to the house to eat, rest, and get mentally prepared for the weekend!





1) 7x2 Vertical Snatch


2a) 4x3 Snatch Pull

2b) 4x3 Drop Snatch


3a) 4x20 Glute Ham Raise

3b) 4x Max Effort Toes 2 Bar



5 rounds for working time:

5 Muscle Ups

20 Burpees

7 Deadlift @ 315/225

Rest = ½:1




1) 40 minutes of practice on Rope Climbs, Cargo Net Climbs, Handstand Walking and Monkey Bars.


2) 30 Minutes of practice on an obstacle course: over and under short and big walls, traversing telephone poles, traversing even and uneven bars.




4th of July! Rest Day!





1) 10x2 3-position Snatch + 1 Hi Hang Snatch



2) Partner WOD For Time:

100 Kettlebell Swing @ 24/16

50 Burpees

15 Muscle Ups

10 Snatch @ 185/120

15 Muscle Ups

50 Burpees

100 Alternating Partner Wall-Balls




1) 5x3 Split Jerk

2a) 10x2 Deadlift @ 50% + 25% Band Tension

2b) 5x5 Seated Barbell Press



1) 3 rounds for time:

12 Handle Handstand Push Ups

12 Glute-Ham Developer Situps

12 Hang Squat Cleans @ 155/105#


2) 12 Minutes: Row for Meters

30 seconds all out, 30 seconds active recovery




1 hour: Swim and Run @ conversation pace.




Rest Day.

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