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Fitness

Athlete Journal: Michael Winchester, Entry 14 – 6/3/12

For the first three weeks following Regionals, my body was hurting badly. While my knees are still swollen, they do not hurt, and I am hitting PRs and recovering faster than ever.

Michael Winchester

Written by Michael Winchester Last updated on June 3, 2012

Schedule of CrossFit Athlete Journals:

Mondays – Ingrid Kantola

Wednesdays – Travis Holley

Sundays – Michael Winchester

Michael Winchester – Athlete Journal 6/3/12

(Read Michael’s Bio here)

This is by far the most volume I have ever done in any week of training in my life. Ever.

My body is adapting slowly, but surely, and I am confidently lifting more and heavier weight than ever. For the first three weeks following Regionals, my body was hurting badly. While my knees are still swollen, they do not hurt, and I am hitting PRs and recovering faster than ever.

I can’t wait to see where our team sits after the next four weeks. The only thing I can say for sure is this: it will be awesome.

05.28.12

1) 15 min Jerk technique practice.

Nothing heavy: drill footwork and make sure every lift is fast and clean.

2) 5x200m sprints.

Rest 3:1. All out efforts.

3) 5 rounds of:

  • 12 Thrusters @ 115/75#
  • 12 UB C2B Pullups
  • 50 Double-Unders

Rest 1:1

05.29.12

1) 7X1 Clean & Jerk @ 90% – rest 60-80 sec.

2) Back Squat: 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%, 1X5 @ 90%

Rest 1:00-2:00 between sets.

3) 5 rounds for reps of:

  • 30 sec ME Power Clean @ 205/135#
  • 30 sec rest/hold

Notes: 30 sec “rest” should be spent with the BB in the front rack position. There is a 20 Burpee penalty every time the BB is dropped. There is no requirement for UB reps or holding the BB on the Power Cleans.

4) 20 minutes of moderately paced, moderately heavy:

  • 100′ Prowler Pushes
  • 20 Burpees
  • 50′ HS Walk

The preference for section 5 and 6 would be to rest for 2-4 hours before they are performed.

5) 3 rounds for time:

  • Run 400m
  • 3 Rope Climbs 15′
  • 12 OHS 135/95#

6) 10 minutes Airdyne/Row for distance:

  • 20 sec ME
  • 40 sec active recovery

05.30.12

1) 7X1: 3 position Snatch: low to high.

2a) 4X2 Strict MU + ME Kipping MU – rest 75 sec.

2b) 4X5 DB Strict Press – heavy but no misses, rest 75 sec.

3) 10 minutes ME UB Double-Unders.

Notes: The goal is to get as many large UB sets as possible. Keep track of any sets over 30 reps.

4) 12 minute AMRAP:

  • 5 Tire Flips (see notes)
  • 20 HR Pushups
  • 20 KB Snatch 24/16kg (10l/10r)

Notes: Tire weight should be heavy, but it shouldn’t make you stall. You should be able to keep moving even when fatigued. After flipping the tire, jump through, then flip it back where it came from.

5.31.12

Rest Day

06.01.12

1) 10 minutes to work up to a heavy but not maximal Power Clean & Push Jerk.

2) EMOM for 10 minutes perform 2 Power Clean & Power (Push) Jerks @ 90% of the above.

3a) 4 X 2 1&¼ Front Squats – heavier than last week, rest 60 sec.?

3b) 4 X ME Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.

Early Session

1) 21-15-9 of:

  • Front Squats @ 95/65#
  • Burpees
  • Pullups

2) 15 minutes of:

  • 5 Stones to Shoulder – Heavy
  • 10 OH BB Walking Lunges @ 135/95#
  • 40′ Monkey Bar Run

This should be about a 75% effort. Use a stone that is heavy enough to be challenging after the first few rounds. Pullup bars may be used for Monkey Bar Runs. Measure off 40′ and try to do each round UB.

Late Session

1) 5 rounds for total working time of:

  • Sprint 200m
  • 3 Rope Climbs 15′
  • 15 UB Push Jerks @ 135/95#

Rest 1:1

2) Row 3 X 500m – ALL OUT, rest 3 minutes between each round

06.02.12

1) 20 minutes to establish a 1RM Snatch.

2) 12 min AMRAP of:

  • 15 UB T2B
  • 50 UB Double-Unders

Rest 15 minutes.

3) 4 rounds for time of:

  • 10 Deadlifts 315/225#
  • 15 Wall Balls 20/14#
  • 20 HR Pushups

4a) 3X10 Reverse Hypers – heavy, rest 45 sec.

4b) 3X3 TGU – heavy, 3 reps each arm, rest 45 sec.

06.03.12

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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