Well, here it is: the end of our Smolov Jr. cycle. Today you will squat your 400th “official rep” over the last 4 weeks. Make it a good one. Earn your plates.

Week 04 Training: 14.08.30

A. Establish your 1-RM Squat


With a 25 Minute Clock:

-Run 1 Mile, together

In the remaining time, AMRAP:

Partner 1:
2 MU
8 KBS @ 32/24

Partner 2:
30 Double Unders

Notes: While Partner 1 completes 1 round of “Nate”, Partner 2 completes 30 double unders. When P1 and P2 have both completed their work, they will switch, and P1 will now complete 30 double unders while P2 completes one round of “Nate”. Partners will switch back and forth until the 25 minute time cap is reached.




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9 comments on “14.08.30
  1. A) 300 +5 woo hoo!!
    B) had to leave early so just a 10 minute AMRAP of modified Nate

  2. brettbolus says:

    A) heavy 1 Rep at 385. 405 felt good, just didn’t get it today.

    B) 4-5 rounds completed with jake. Everything felt really good today

  3. Alyson says:

    A) 235 (+5 PR) .. attempts at 245 and 240 felt good/close.. getting those soon!
    B) 6 full + 1 MU w/ Todd

  4. A) 215 (10# PR)
    B) Not sure how many rounds, Kelly?

  5. coachjeffmck says:

    A–425 😳 +45

    B–7 rounds each with Chels

  6. Tdub says:

    A) sSkipped #brokeback2014
    B) 6rds + 30du with Alyson

  7. Feliz says:

    A) 170
    B) not sure on how many rounds

  8. Morgan says:

    a) 325 +10
    b) 6 Rounds + 21 reps

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The CrossFit Games
2014 Reebok CrossFit GamesJuly 25th, 2014

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#Repost @nicolespitzack ・・・
I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

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Coach Winchester

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