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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coachwinchester 
Last time we did Amanda: https://coachwinchester.wordpress.com/2013/12/27/13-12-28/#comments
Last time we maxed bench: https://coachwinchester.wordpress.com/2013/11/20/13-11-21/#comments
this is a great service. Thank you, sir.
A) 235#
B) 455# (50# PR)
C) work
A) 285
B) 545
C) 6:43
No PRs today. Will stop pouting about it by tomorrow.
A. 300
B. 455
C. 4:41pr (7:02)
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.
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 🙂 )
I’m doing science today. Looks like some big numbers though, guys. Awesome.
A) 245
B) 315 (failed at 365)
C) DNF – 20 reps
A) 345
B) 405
C) 4:48
A) 245
B) 475
C) 6:13 PR (7:42 last time)
A) 205
B) 385
C) ~4min. (Strict Ring pullups and Snatch pulls)
A) 235 (+10)
B) 405 (+30)
C) Meh, need to work on my MU more.
A) 265
B) 405
C) 7:30
Deadlift was 455 before back attack 2013 so its time to get back to lifting heavy things.
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.
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.
A. 150 (+5 PR)
B. 320 (+5 PR)
C. 8:15ish (30 sec PR…too many failed reps)
A) 175 (+10 PR)
B) 335 (+20 PR)
C) DNF scaled at 95#/assisted MU from seated on ground
Forgot to add that my BW is 175, so also crossed the can-bench-my-bodyweight threshold. So I got that goin’ for me. Which is nice.
Damnit Dru!
Great Minds. 🙂
🙂
A) 150, PR
B) 330, PR
C) 5:06/ modified
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
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
275
445
6:15
A. 250 PIYAR!
B. 400 PIYAR!
C. 7:30
a) 135 – about 10lbs under my PR
b) 310 – 5lb PR
c) 4:34 – about a 1:20 PR