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Posted by on Apr 21, 2014 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Rant, Strength Training, WOD

AthleteWOD Week 1

AthleteWOD Week 1

Morning everyone, hope it was a pleasant Easter/Passover/Regular Non-Religious weekend. On Saturday I finished my first week of AthleteWOD training. It was a good week, I like it a lot. The problem is that unlike my individualized programming, or the free blog programming, one is uniquely mine, and the other is by definition, everyone’s – AthleteWOD is in the middle, not just mine, but not free to all. Which gives this blog a problem, I can’t in good conscience post paid blog programming, that would be basically pirating the AthleteWOD system. Nor will I stop writing about training and programming because it’s become such an interesting part of my life. For now, I have a piecewise solution, I’ll just post one thing from every day, the most interesting thing. That way I don’t have to rehash entire sessions, and you get a taste for what training is like still. We’ll see how that goes for now.

C. 1 1/4 Back Squats @ 55% 1RM Back Squat; 3 reps on the minute for 10 minutes

B. Push Press Clusters; reps x 4 sets; rest 3 minutes

Part II
6 sets:
10 TnG Power Snatches @ 95#
400m Run @ Easy Pace
rest 2 minutes


A. TnG Squat Snatch; 3, 3, 3, 3, 3; rest 2 minutes
155, 155, 165, 165, 170

B1. Toes-to-Bar; 12 unbroken reps x 5 sets; rest 1 minute
B2. Burpees; 12 reps AFAP x 5 sets; rest 1 minute


Plenty of fun stuff still to talk about. I tried to pick a few different things here that would give you a taste for what I’ve been up to. Monday was the first time I’ve done 1+1/4 back squats, and they’re awful – I was thinking 210 would feel light, but by that 3rd rep, it was anything but, which makes today’s 5×5 work all the more daunting. In a week of firsts, Tuesday was the first day I’ve ever done clusters – doubles really don’t seem like much, but you stack 5 of them together, and suddenly a set of 10 becomes much much worse – a fact I didn’t really appreciate until Tuesday. Things like this are why I chose athleteWOD, new challenges to make me better for next year. Another thing I really like about AthleteWOD is that the prescriptions go further than weights and reps, they give you goals for a movement or session, go UB, or run it LIGHT. It makes a huge difference in the stimulus you get from the training, and help you hit specific energy system targets. You can see this in a lot of the work Wednesday, Friday, Saturday – LIGHT, AFAP, UB, all tools they use to hit goals. It’s very scientific, and I kind of love it. The last thing I want to point out is that I went from no rest days, weeks on end, to again having 2 a week, it has been a shock to the system for sure, so much so that I’m thinking about making those my AM Airdyne days, which I got the green light to add earlier last week. Clearly I’m pretty pumped about this stuff – I really think I’ve set myself up well for another extremely productive year.

Time to eat lunch #1. I’ve got some protein/paleo bars to review – look for that soon! Let me know if you have any brands you want to throw in the ring.

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