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Posted by on Apr 28, 2014 in Crossfit, Lifting and Crossfit, Master, Recovery, Strength Training, WOD

A Glance Back

A Glance Back

I spent the last 6 months ramping up to 5 weeks of the Open. I’ve started conceptualizing it as that moment someone says you look skinny after you’ve been dieting. You look yourself in the mirror everyday, which makes it hard to see large changes like that, it’s just been a gradual, everyday thing. That’s kind of how I feel about training right now, suddenly my volume is way down, there’s rest and strength work everywhere and I feel really lazy. Some days are really hard, but some days really aren’t. Adapting to the off season feels like a really stupid concept, it’s the off season, it should a no-brainer. Just lift and eat and rest. It really is a pretty huge momentum shift though, all that energy that was going into double conditioning days, and long AMRAPs now has to be repurposed. Instead of feeling obliterated every day and trying to find ways to recover, there are days you leave and think, “I really could’ve done more.”

This got me thinking, last year about this time I had just started with Mike, maybe those training days have some insights. So in addition to last weeks training, I’m going to compare to what I was doing this time last year.

For Time:
30 Muscle-ups 9:30

B. Bench Press; 2, 2, 2; rest 2 minutes 265, 275, 275

For Time:
100 Back Extensions 8:26

AM: Z1 Airdyne 35 Minutes 350 Cal

B. Squat Clean – Build to a 1RM 265

A1. Shoulder Press – Build to a 1RM 185

Monday was the first time I’ve completed 30 muscle ups for time, I’ve tried it before, gone for an early big set, and died. So this time through I took it in chunks, EMOM triples and it worked out well. Obviously not the best time, but still getting in that muscle up volume felt good, and it felt good to complete the test. Monday had a lot of work in it, but then Tuesday through Thursday was super light on the conditioning, with mostly strict strength work. I still feel strong, but a bit lazy. Which is why Thursday I brought back rest day Airdyning, it was just a flush this week, but I hope to work that into intervals, it seems like my rest day’s might be the only time I can safely throw those in and not mess with the day’s work. Since I get the programming daily, it’s hard to plan out in advance when something like AM intervals makes sense. Friday was a terrible day, which is why I wanted to include that, 3 weeks ago I power cleaned 295, Friday I struggled to get under 265, let alone pull 285. Bad days are going to happen, I just hope to minimize and contain them as best as possible. This week had a lot of 1RM attempts, and a lot of heavy barbells, which I should like, but I like them in combination with a good sweat, but maybe what I like and what I need are starting to become different things. At this point I just need to have faith that I’m on the right track, and put full effort into the things I do.


Last Year
Power Clean 2 @ 50%, 2 @ 60%, 2 @ 65%, 2 x 2 @ 70%
135; 155; 170; 185
Clean Deadlift 3 @ 80%, 3 @ 85%, 2 x 2 @ 90%
205; 220; 235
Press 5RM; 4 x 5 @ 90% of 5RM
155; 140

10 Rounds:
1 Muscle Ups
12 Pushups
18 KB Swings (70#) 26:38:00

This is a day from last year’s training just to contrast. First to note that everything is a percentage, and the RM are high reps, normally 5’s but a few 3’s on other days. The biggest difference is that everything just looks so much lighter, I did clean pulls last week at 305, this sheet has clean deadlifts at 235… those aren’t even the same world. A strict press of 155×5 calculates a 1RM of 174, I maxed my strict press (with a weighted pullup in between reps) at 185. So at least I can look back and see progress, and know that where I’m starting this season is ahead of where I was. The real interesting part though is the conditioning, Mike always gave me conditioning, every day on that spreadsheet had at least 10-20 minute conditioning sessions. I think this is really the crux of my current “adaptation” – I just miss feeling like I worked hard at something. Crossfitter’s have a funny need to be constantly put on their ass, even if its not something they need. Here’s to doing what I need and not what I want.

1 Comment

  1. This is just my two cents, which is of limited value since I don’t really know you–just read your blog and used to see you occasionally at the gym. But I remember when you got your FIRST muscle up, which really wasn’t THAT long ago, and now you’re doing 30 in a workout. That’s pretty incredible. Don’t discount the gains you’ve made just because you didn’t hit your A goal for the Open. I enjoy reading your reflections on training and have found your insights on recovery and mobility to be quite helpful, so thanks for sharing them!

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