Pages Menu
Categories Menu

Posted by on Mar 26, 2014 in Crossfit, Lifting and Crossfit, Master, Recovery, Strength Training, WOD

14.4 – Better Then Worse

14.4 – Better Then Worse

I’ll start where I left off last time. I was happy with my first run of 14.4, I think I paced it well and performed about as well as I could’ve hoped. When I talked to Mike about it, I think he mostly agree’d because his advice was simply to push the pace and see if I could get more time at the MU, maybe get to 10. So that’s what I did, I rowed faster, about 2:00, I did the wall balls in 20’s instead of 15-15-10, and I pushed the cleans to a little over 2:00 as well. The result is that I got to the muscle ups about 45 seconds faster. The only issue was that I was pushed everything, so my muscle ups got worse, I wasted the extra time resting and missing reps. It’s rare, but occasionally your first try is your best.


A1: EMOM 1 Press, increase 10 lbs each set until 1 rep failure, start at 60% of predicted 1RM 185
Alternatine EMOM
5 Rounds:
C1: 8 Bar Facing Burpees
C2: 3 Snatches @ 70% of estimated 1RM 145
Alternating EMOM
5 Rounds:
D1: 8 Box Jumps (24″)
D2: 3 Thrusters @ 70% of Snatch 1RM 145

Row 30:30 (work:easy) x 10 sets, record calories per set


rest 20 min

Thrusters (115#)
Bar Facing Burpees 9:33:00

rest 10 min

1k Row 3:22:00

A1: EMOM 1 Back Squat, increase 20 lbs each set until 1 rep failure, start at 60% of predicted 1RM
did tripples – 345×2

4 Rounds: 15:28:00
400m Run
21 Kb Swings (53#)
12 CTB Pullups

The worst part of 14.4? That Thrusters and Burpee’s are left for 14.5, god that is going to be a terrible whatever kind of workout it is. Just doing 21-15-9 of thrusters and burpees after 14.4 felt miserable. So that’ll be fun on Friday. I think I’ll probably only do 14.5 once, mostly because I’m too far out of the running to really contribute, especially if the movements do come out to be burpees and thrusters, both of those punish a longer limbed athlete, so it won’t be a fun day for me.

This brings me to another interesting point. What will the 2015 Crossfit season look like for me? What will it looks like for the thousands out there like me. Important questions, I’m considering them strongly. I don’t want to give too much away for now, but there’s gonna be a lot of changes, so buckle up.

Leave a Reply