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Fitness

Athlete Journal: Michael Winchester, Entry 13 – 5/27/12

Michael discusses in specific detail the workouts Outlaw Rudy Neilsen has Team CrossFit Central doing in preparation for the CrossFit Games. A lot of barbell and a lot of brutal conditioning!

Michael Winchester

Written by Michael Winchester Last updated on May 27, 2012

Schedule of CrossFit Athlete Journals:

Mondays – Ingrid Kantola

Wednesdays – Travis Holley

Sundays – Michael Winchester

Michael Winchester – Athlete Journal 5/27/12

(Read Michael’s Bio here)

As we prepared for the South Central Regionals, Team CrossFit Central realized that if we wanted a shot at Games Glory, we would need to take our training to the next level. In doing so, we decided to hire a brilliant and well-respected member of our community, Rudy Nielsen of Outlaw CrossFit, to fill the shoes of programmer and coach.

In the entire history of CrossFit Central, we have never had an outside coach or programmer – we have always relied on the genius within our own box. But the time has come in our sport where that simply will not suffice. To be elite – as an individual or a team – you need someone with an unbiased view and a full time commitment to your training. A coach has to be MORE preoccupied with your workouts, times, and weights than you are.

And Rudy does just that. Our volume has increased, and barbell work has moved to the forefront of our training. Strength is a focus, but the conditioning is just as brutal. See for yourself:

5/14:

1) 5×2 Snatch @80%

2a) 3×3 Snatch Pulls

2b) 3×3 Heaving Snatch Balance

3) 4 rounds, each for time:

  • 200m Sprint
  • 20 Unbroken Pullups
  • Rest 2 minutes

4) 1 Mile Run??

5) 50 Burpees

5/15:

1) 5×2 C&J @ 80%

2) 12 minutes to work up to a 3RM Low Bar Back Squat

3) 10 Minute, as many rounds as possible:

  • 5 Rope Climbs
  • 20 Burpees

5/16:

1) 5×1: 3-Position Snatch Practice (Ground, Knee, Mid-Thigh)

2a) ?3×3 Bench Press @ 85%

2b) 3×3 Good Mornings (Heavy)

3) 4 rounds for time:

  • 30 Front Squat @ 115#
  • 15 Toes to Bar
  • 15 Lateral Box Jumps

5/17:

Rest Day

5/18:

1) For time:

  • 500m Row: All Out

*Rest 2 minutes

  • 20 Unbroken Chest to Bar Pullups
  • 20 Ring Dips
  • 20 Kettlebell Swings @ 32kg

*Rest 90 seconds

  • 20 Unbroken Pullups
  • 20 Ring Dips
  • 20 Kettlebell Swings @ 32kg

*Rest 90 seconds

  • 500m Row: All Out

*Rest 2 minutes

  • 20 Unbroken Chest to Bar Pullups
  • 20 Ring Dips
  • 20 Kettlebell Swings @ 32kg

*Rest 90 seconds

  • 20 Unbroken Pullups
  • 20 Ring Dips
  • 20 Kettlebell Swings @ 32kg

*Rest 90 seconds

  • 500m Row: All Out

2) 5 minutes to practice Ring HSPU

5/19:

1) 15 minutes to work up to a 1RM Snatch

2) Every minute on the minute for 10 minutes: 4 Muscle-Ups

??

3) 10 minutes, alternating each minute between:

  • Max-effort High Bar Back Squat @ 250#
  • Max-effort Double Unders

5/20:

Rest Day

Michael Winchester

About Michael Winchester

Michael Winchester was born and raised in Houston, Texas - though now he calls beautiful Austin, Texas home. He was recruited to Stetson University out of high school where he played four years of NCAA Division I soccer, majored in Spanish, and minored in Business Law. After a three-year stint in Spain as an English teacher, Michael returned to Texas, found CrossFit, and was immediately hooked.

Michael’s first CrossFit competition was the 2009 Fittest Games, held by CrossFit Central. He has competed in many competitions and challenges, has competed at the regional level for the past three years (2009, 2010, 2011), and was a member of the 2011 CrossFit Central Affiliate Team.

Michael has been a CrossFit coach for three years – learning from and working with the best coaches in the nation. He currently coaches at the RedBlack Gym, where he is the head coach of the RX program and also strength and conditioning coach for the University of Texas Rugby Team. Michael also directs and programs competitions for CrossFit Central under Event Director Ingrid Kantola.

Michael has only one goal for the 2012 CrossFit Season: to win the 2012 CrossFit Games as an athlete on Team CrossFit Central.

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