Athlete Journal: Michael Winchester, Entry 16 – 6/17/12

4 weeks until Michael and the others on the Team CrossFit Central compete in California at the CrossFit Games. Training has gotten intense!

Schedule of CrossFit Athlete Journals:

Mondays – Ingrid Kantola

Wednesdays – Travis Holley

Sundays – Michael Winchester

Michael Winchester – Athlete Journal 6/17/12

(Read Michael’s Bio here)

Four weeks left! Just four weeks until Team CrossFit Central will be competing at the Home Depot Center in Carson, CA!

Coach Rudy is still bringing the pain with our workouts, but we know it is only making us better. Spirits are high in the gym and people are still setting PRs weekly in various lifts and movements.

Recovery on the whole is good – sleep and nutrition have become the priority. In bed at 9:00PM, up to coach at 5:00AM. Eight SOLID hours! Hydration and the maintaining proper nutrition and supplementation are so very critical to being able to take on and recover from the grueling WODs that Rudy has given to us.

Four weeks!


1) 10 minutes to establish a 1RM Weighted C2B Pullup (any style).

*Rest 10 minutes

2) For time:

60 KB Swings 24/16kg
50 Burpees
40 Pullups
30 One-Legged OH Squat 65/45#
20 DB Push Jerks 70/50#
10 Muscle-Ups
100′ One-Arm BB OH Walking Lunges 65/45# (50′ each arm)



1) 7X 2 Clean off High Blocks + 2 Split Jerks – heavy but fast, rest 60 sec.

Notes: Complete both Cleans, then both Split Jerks back to back after the second Clean.


1) Back Squat: 1X8 @ 75%, 1X5 @ 85%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 95%

*Rest 2:00-3:00 between sets.

2a) 5X3 Push Press – heaviest possible, rest 60 sec.
2b) 5X3 Pause Front Squats – heaviest possible, rest 60 sec.

Notes: Hold absolute bottom of each FS for 3 seconds, then bounce off the calves and stand.


1) 5X Max Effort Parallette HSPU – rest long enough to get a decent set

Notes: These should be done to a deficit of 3″. Kipping is allowed, and practicing it is suggested.

2) 4 rounds for total working time of:

  • 10 Over the Box Jumps 24/20″
  • 15 UB C2B Pullups
  • 50 Double-Unders
  • 15 HR Pushups

*Rest 2 minutes.

Notes: For the Over the Box Jumps, set up 5 24/20″ Boxes in a line with enough distance in between to be able to land and jump over the next box. Do 5 jumps down, turn, and 5 jumps back.

3) 4X200m Sprints – rest 2:1



1) 7X2 Snatch off High Blocks – heavy but fast, rest 60 sec. (see demo video)

Notes: Blocks should raise the bar to somewhere between the knees and the pockets.

2a) 4X3 Snatch High-Pulls – heavy, rest 60 sec.
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.


1) For time:

5 Muscle-Ups
Row 100m
4 Muscle-Ups
Row 200m
3 Muscle-Ups
Row 300m
2 Muscle-Ups
Row 400m
1 Muscle-Up
Row 500m

*Rest 10 minutes.

2) EMOM for 5 minutes 20 Burpees AFAP.

Notes: Take note of exactly how much time is left in each minute and try to maintain that same number every round. 


1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor – see demo video.)
1b) 4X3 BB TGU – heaviest possible


Active Recovery: 30 min jog and 30 min swim



Every Minute on the Minute for 10 minutes: 2 Split Jerks @ 80%

Notes: Jerk boxes are recommended.


1) 10X2 Banded Deadlifts @ 50% Bar Weight + 20% Band Tension – rest 45 sec.

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight is explained in the demo video.


Session A (preferably AM)

1) 3 rounds for time of:

  • 50′ Yoke Carry 300/200#
  • 10 Hang Squat Snatch 135/95#
  • 30 T2B

*Rest at least 10 minutes.

2) For total working time:

Run 1 mile

10 Muscle-Ups

*Rest 4 minutes

Run 1 mile

10 Muscle-Ups

*Rest 3 minutes

Run 1 mile

10 Muscle-Ups

*Rest 2 minutes

Session B (preferably PM)

3) 12 minute AMRAP of:

  • 15 KBS 32/24kg
  • 75′ High Prowler Push 215/165# (weight including Prowler)
  • 15 Wall Balls 20/14#
  • 75′ Low Prowler Push 215/165# (weight including Prowler)

*Rest as needed.

4) For time:

60 Pullups

15 Thrusters 155/105#

30 Row for Calories

60 GHD Situps

15 OHS 185/120#

30 Row for Calories

60 HR Pushups

15 Power Cleans 225/155#

30 Row for Calories





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