Schedule of CrossFit Athlete Journals:

Mondays - Ingrid Kantola

Wednesdays - Travis Holley

Sundays - Michael Winchester

 

Michael Winchester - Athlete Journal 5/27/12

Breaking Muscle Shop

(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 crossfit, crossfit games, crossfit central, rudy nielsen, crossfit regionalscommunity, 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) 5x2 Snatch @80%  

 

2a) 3x3 Snatch Pulls

2b) 3x3 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) 5x2 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) 5x1: 3-Position Snatch Practice (Ground, Knee, Mid-Thigh)

 

2a) 
3x3 Bench Press @ 85%

2b) 3x3 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

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