• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Breaking Muscle

Breaking Muscle

Breaking Muscle

  • Fitness
  • Workouts
    • Best Shoulder Workouts
    • Best Chest Workouts
    • Best Leg Workouts
    • Best Leg Exercises
    • Best Biceps Exercises
    • Best Kettlebell Exercises
    • Best Back Workouts
    • Best HIIT Workouts
    • Best Triceps Exercises
    • Best Arm Workouts
  • Reviews
    • Supplements
      • Best Pre-Workout
      • Best BCAAs
      • Best Testosterone Boosters
      • Best Bodybuilding Supplements
      • Best Creatine
      • Best Supplements for Weight Loss
      • Best Multivitamins
      • Best Collagen Supplement
      • Best Probiotic
      • Best Non-Stim Pre-Workout
      • Best Greens Powder
      • Best Magnesium Supplements
    • Protein
      • Best Protein Powder
      • Best Whey Protein
      • Best Protein Powders for Muscle Gain
      • Best Tasting Protein Powder
      • Best Vegan Protein
      • Best Mass Gainer
      • Best Protein Shakes
      • Best Organic Protein Powder
      • Best Pea Protein Powder
      • Best Protein Bars
    • Strength Equipment
      • Best Home Gym Equipment
      • Best Squat Racks
      • Best Barbells
      • Best Weightlifting Belts
      • Best Weight Benches
      • Best Functional Trainers
      • Best Dumbbells
      • Best Adjustable Dumbbells
      • Best Kettlebells
      • Best Resistance Bands
      • Best Trap Bars
    • Cardio Equipment
      • Best Cardio Machines
      • Best Rowing Machines
      • Best Treadmills
      • Best Weighted Vests
      • Concept2 RowErg Review
      • Hydrow Wave Review
      • Best Jump Ropes
  • News
  • Exercise Guides
    • Legs
      • Back Squat
      • Bulgarian Split Squat
      • Goblet Squat
      • Zercher Squat
      • Standing Calf Raise
      • Hack Squat
    • Chest
      • Bench Press
      • Dumbbell Bench Press
      • Close-Grip Bench Press
      • Incline Bench Press
    • Shoulders
      • Overhead Dumbbell Press
      • Lateral Raise
    • Arms
      • Chin-Up
      • Weighted Pull-Up
      • Triceps Pushdown
    • Back
      • Deadlift
      • Trap Bar Deadlift
      • Lat Pulldown
      • Inverted Row
      • Bent-Over Barbell Row
      • Single-Arm Dumbbell Row
      • Pendlay Row
Fitness

Athlete Journal: Michael Winchester, Entry 18 – 7/8/12

In less than a week Michael will be at the CrossFit Games, competing as a member of the CrossFit Central team. Finally, this week they got to wind down the workouts a little bit!

Michael Winchester

Written by Michael Winchester Last updated on Oct 20, 2021

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!

This 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!

Monday

BARBELL / STRENGTH

1) 7×2 Vertical Snatch

2a) 4×3 Snatch Pull

2b) 4×3 Drop Snatch

3a) 4×20 Glute Ham Raise

3b) 4x Max Effort Toes 2 Bar

CONDITIONING

5 rounds for working time:

5 Muscle Ups

20 Burpees

7 Deadlift @ 315/225

Rest = ½:1

Tuesday

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.

Wednesday

4th of July! Rest Day!

Thursday

BARBELL

1) 10×2 3-position Snatch + 1 Hi Hang Snatch

CONDITIONING

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

Friday

BARBELL / STRENGTH

1) 5×3 Split Jerk

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

2b) 5×5 Seated Barbell Press

CONDITIONING

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

Saturday

1 hour: Swim and Run @ conversation pace.

Sunday

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.

View All Articles

Related Posts

Female competitors headline a graphic for the 2024 CrossFit Games season.
2024 CrossFit Games Season Schedule: Division-by-Division Breakdown
2023 Rogue CrossFit Invitational winners Pat Vellner and Laura Horvath holding their championship titles.
2023 Rogue CrossFit Invitational Results — Laura Horvath and Patrick Vellner Become Two-Time Champions
Female competitors performing medicine ball sit-ups at the 2022 Rogue Invitational.
2023 Rogue Invitational Events Revealed
CrossFit athlete Josh Bridges performs a barbell back squat in his home gym.
CrossFit Legend Josh Bridges Crushes Full-Body Workout Two Weeks Out From 2023 Rogue Invitational

Primary Sidebar

Latest Articles

New Year’s Fitness Sales (2025)

XWERKS Motion BCAA Review (2025): A Registered Dietitian’s Honest Thoughts

Assault Fitness AssaultBike Pro X Review (2025): Assault’s Best Bike Yet?

13 Best Exercise Bikes for Home Gyms (2025)

Transparent Labs BCAA Glutamine Review (2025): The Key to Post-Workout Recovery?

Latest Reviews

Element 26 Hybrid Leather Weightlifting Belt

Element 26 Hybrid Leather Weightlifting Belt Review (2025)

Omre NMN + Resveratrol, Lifeforce Peak NMN, and partiQlar NMN on a red background

Best NMN Supplement: Fountain of Youth in a Bottle? (2025)

The Titan Series Adjustable Bench on a red background

Titan Series Adjustable Bench Review (2025)

A photo of the NordicTrack Select-a-Weight Dumbbells on a red background

NordicTrack Adjustable Dumbbell Review (2025): Are These Value Dumbbells Worth It?

woman lifting barbell

Be the smartest person in your gym

The Breaking Muscle newsletter is everything you need to know about strength in a 3 minute read.

I WANT IN!

Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Our audience encompasses the entire spectrum of the fitness community: consumers, aficionados, fitness professionals, and business owners. We seek to inform, educate and advocate for this community.

  • Reviews
  • Healthy Eating
  • Workouts
  • Fitness
  • News

Follow Us

  • Facebook
  • Twitter
  • Instagram
  • Pinterest
  • RSS Feed

© 2025 · Breaking Muscle · Terms of Use · Privacy Policy · Affiliate Disclaimer · Accessibility · About