14.04.04

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Nobody puts baby in the corner.

Deload week is coming to a close. What does this mean?

Hopefully this means that you doubled down on your recovery efforts this week. You should come in on Monday feeling like a teenager (unless you are a teenager, in which case you should feel pretty normal, unless you’re Tank).

If you are a Master’s athlete, you don’t have much time (get it… you’re old!) 🙂 But seriously, there is not much time to get “fitter” or “stronger”. The best thing you can do at this point is refine all of your lifting and skills — and keep yourself physically, mentally and emotionally healthy until the WODs come out on the 17th. Continue to train as normal, but pay extra close attention to your nutrition and sleep. I want you to be fully rested and repaired by the 17th — ready to hit whatever HQ puts out with FIRE.

If you are an Individual or Team heading to Regionals, now is the time to FOCUS. You will be preparing yourself for a very concentrated weekend of work. Once again, for every hour you put in on the rubber, you need to put in  an hour of recovery outside the gym. This is not a joke. This is for realz.

I will be programming specifically for Week 3 of Regionals; the taper and peaking will be designed specifically for those athletes. If you are in Week 1, 2 or 4 – please email at: michaelwinchester@crossfitcentral.com for specific tapering, peaking and programming.

Rest will be part of the program. Recovery will be part of the program. YOU MUST train hard when it is called for and YOU MUST recover properly to perform at your best.

 

Week 38 Training: 14.04.04

A. 15 Minutes to Establish a 1-RM Bench Press

B. 15 Minutes to Establish a 1-RM Deadlift

Notes: Lift heavy; lift smart.

C. “Amanda”

9-7-5

Muscle-Ups
Snatch @ 135/95

Notes: For MU: Place rings 6″ above max fingertip reach. For Snatch: You must catch the snatch on the way down. You may not power snatch and then overhead squat.

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30 comments on “14.04.04
  1. Max says:

    A) 235#
    B) 455# (50# PR)
    C) work

  2. Jeff V says:

    A) 285
    B) 545
    C) 6:43

    No PRs today. Will stop pouting about it by tomorrow.

  3. Brandon mayernik says:

    A. 300
    B. 455
    C. 4:41pr (7:02)

  4. Feliz says:

    A) 120 – matched my PR
    B) did 10×10 DL at 105
    C) did the 9 & 7’s in 8 min- pull up’s and 65# – started at 75# but was having problems dropping under it.

  5. Alyson says:

    A) 155
    B) 245
    C) DNF – 2 MU’s in the 5’s (PR by ~8 MU & 7 snatches – was my first workout with ya’ll 🙂 )

  6. Jeremy says:

    I’m doing science today. Looks like some big numbers though, guys. Awesome.

  7. MarkB says:

    A) 245
    B) 315 (failed at 365)
    C) DNF – 20 reps

  8. Reid says:

    A) 345
    B) 405
    C) 4:48

  9. A) 245
    B) 475
    C) 6:13 PR (7:42 last time)

  10. mlubke says:

    A) 205
    B) 385
    C) ~4min. (Strict Ring pullups and Snatch pulls)

  11. drusellers says:

    A) 235 (+10)
    B) 405 (+30)
    C) Meh, need to work on my MU more.

  12. Chad Fisher says:

    A) 265
    B) 405
    C) 7:30

    Deadlift was 455 before back attack 2013 so its time to get back to lifting heavy things.

  13. The Kingpin says:

    A) 175 (tweaked my shoulder on 185 attempt)
    B) 400 (+35 over recent 1RM +15 all time PR)
    C) 9 / 9 at 8 minutes. shoulder was not feeling good.

    • The Kingpin says:

      I just got a “you are a strong little dude” from a woman in the warehouse. This was after her asking me how much weight had been on the bar during the deadlift (she had been walking by). This reminds me of Nyki’s comment “you are stronger than you look” after we were doing 275# * 7 deadlifts for warm up back in the day in Big Mike’s GGRX.

      Actually, I’ve curved my mirrors at home so that I look stronger than I am, but I try not to publicize that.

  14. Chels says:

    A. 150 (+5 PR)
    B. 320 (+5 PR)
    C. 8:15ish (30 sec PR…too many failed reps)

  15. Macon Stokes says:

    A) 175 (+10 PR)
    B) 335 (+20 PR)
    C) DNF scaled at 95#/assisted MU from seated on ground

  16. Max says:

    Damnit Dru!

  17. A) 150, PR
    B) 330, PR
    C) 5:06/ modified

  18. jeremykampen says:

    A) 310
    B) 525 (I think it’s a 10# PR)….might have been a bit more in the tank, we’ll see next time
    C) 4:05

  19. Jason says:

    A) 285 (-5) — Tried 300 and got close
    B) Did 3×2 Plyos Matrix — This was fun
    C) 9-7-5 MUs with 60-45-30 Air Squats — 4:35

  20. echopatient says:

    A. 250 PIYAR!
    B. 400 PIYAR!
    C. 7:30

  21. ikantola says:

    a) 135 – about 10lbs under my PR
    b) 310 – 5lb PR
    c) 4:34 – about a 1:20 PR

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