Schedule of CrossFit Athlete Journals:
Mondays – Ingrid Kantola
Wednesdays – Travis Holley
Sundays – Michael Winchester
Michael Winchester – Athlete Journal 6/10/12
(Read Michael’s Bio here)
The punishment continues…
Coach Rudy is pushing us to and past our physical and mental barriers, one day at a time. Like I said last week, we are adapting slowly, but surely, and our recovery is becoming more and more rapid. The weights continue to go up, and almost all of our training sessions are lasting between 2 – 3.5 hours.
Normally I would not recommend that length of training session for anyone, but I believe it is necessary to adapt to the extremely high level of volume that will be required come the Games.
Look over the workouts below (this week’s training) and let us know what you think!
6.4.12
Barbell/Strength
1) 5×3 Tall Snatch
2a) 4×3 Snatch Grip Push Press + Overhead Squat
2b) 4×3 Snatch Pull ???
Conditioning
1) 10 rounds for distance:
- 20 seconds Max Effort Row
- 40 seconds Active Row Recovery
??2) 20 min Constant Movement:
- 75’ yoke carry
- 50 second Parallette L-Sit Hold
- 20 Hand-release Pushups
3) 3 rounds for time of:
- 20 Perfectly Vertical Kettlebell Swings 32/24kg
- 20 GHD Situps
- 20 Lateral Box Jumps 24″
4) Every Minute on the Minute for 5 Minutes:
- 5 Unbroken Muscle Ups
6.5.12
Barbell/Strength
1) 7X1 Clean off blocks (just below knees) @ 80-90%
2a) 4X3 Jerk Dip Squats @ 110% of Jerk – rest 60 sec.
2b) 4X3 Jerk Balance – heaviest possible, rest 60 sec.
3) Back Squat: 1X8 @ 75%, 1X5 @ 80%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%
Rest 1:00-2:00 between sets.
Conditioning
1) Every Minute on the Minute for 7 minutes 3 Deadlifts @ 70%
2) 5 rounds for total working time of:
- Run 100m
- 15 UB C2B Pullups
- 10 Thrusters 24/16kg DBell (one each hand)
- Run 200m
Rest 1:1
Strength
1a) 3X20 Reverse Hypers – medium weight, rest 45 sec.
1b) 3X10 GH Raise – rest 45 sec.
6.6.12
Barbell/Strength
1) 7X1 Snatch off blocks – heavy, rest 60-90 sec.
2a) 5X5 Close Grip (12-14″) Bench Press – heavy but not maximal, rest 60 sec.
2b) 5X5 Supinated Barbell Bent Over Rows – heavy but not maximal, rest 60 sec.
Conditioning
3 rounds for time of:
- 75 Double-Unders
- 15 Handstand Push Ups (regionals standard)
- 10 Hang Squat Snatches 135/95#
6.7.12
Rest Day
6.8.12
Barbell/Strength
1) 30 min to find your 1RM Snatch
2) 30 min to find your 1RM Clean and Jerk
Conditioning
1) For time:
- 7 Bear Complex @ 185/120
- 50’ Handstand Walk
- 5 Bear Complex @ 205/135
- 50’ Handstand Walk
- 3 Bear Complex @ 225/150
- 50’ Handstand Walk
6.9.12
Rest Day
6.10.12
Rest Day
