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Posted by on Feb 3, 2014 in Crossfit, Lifting and Crossfit, Master, Music and Rants, Rant, Strength Training

My Thoughts 4 Weeks Out

My Thoughts 4 Weeks Out

I’m going to post everyday this week. Even if it kills me. I’ve been struggling lately, I won’t lie to you internet. Last week was the hardest week of training I’ve ever put in, for anything, in my life. I’ve never worked this hard, and felt so beat up, depressed, and just generally shitty. I’m going to post everyday this week, because I need to keep my spirits up, I need to stay distracted, and I need a way to keep working, one workout at a time. There’s been a lot of thoughts lately, most of which I’m not proud of, but I think it’s an important part of the process. I’m just rambling here so let’s give some structure. I’m going to start with training from last week.


Airdyne 60:60 (work:rest) x 18 sets, record calories per set
A1: EMOM 3 Bench Presses, increase 10 lbs each set until 3 rep failure, start at 185# 265×2, 255×3

4 Rounds:
18 Burpees
18 Shoulder to Overhead (115#) 1:29, 2:17, 2:25, 2:17
rest 90 sec between rounds


A1: EMOM 3 Back Squats, increase 20 lbs each set until 3 rep failure, start at 60% of predicted 3RM 305×3; 325×1

9 Snatch (155#)
2k Row
15 Snatch
1k Row
21 Snatch
500m Row 24:10:00
*all out effort

rest 10 min

For time:
30 Walking Lunge (50# DB per hand)
30 GHD Situps
30 Walking Lunge (50# DB per hand)
30 Back Extension (GHD)
30 Walking Lunge (50# DB per hand)
30 GHD Situps 13:30:00


Alternating EMOM Ascending Reps per round to failure:
A1: 1 Muscle Up
A2: 5 Wall Ball Shots 2 of 6 MU – 25 WB
min 1 = 1 MU, min 2 = 5 WBS
min 5 = 3 MU, min 6 = 15 WBS
*stop at failure at either movement

For time:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats 26:00:00

rest 7 min

2 Rounds for time:
20 Double Unders
10 Ring Dips
20 Double Unders
15 Pushups
20 Double Unders
30 Chinups (supinated)
20 Double Unders 15:49:00

rest 7 min:

3 Rounds for time:
5 L-Pullups
10 Calories AD
10 Pushups with feet on 30″ box
10 Calories AD
15 Squats holding a 45# plate
10 Calories AD


Airdyne 60:60 (work:rest) x 18 sets, record calories per set 23’s and 24’s
A1: EMOM 10 min: 4 Thrusters (clean from floor) @ 60% of Clean 1RM 165

Toes to Bar
KB Swing (70#)
Overhead Squat (135#) 29:46:00

There is a ton to talk about here. I’m not even sure where I want to start. Obviously the Airdyning + Marc Pro is my recipe for success and super happy good times, so that hasn’t gone anywhere. You should notice just the sheer volume, especially conditioning and reps therein going way up. Monday was so press heavy, my triceps were blown for the rest of the week, literally the whole week. My squats feel good and in general my strength I think is at a pretty good level going into the open, especially considering all the volume.

I was talking with my PT yesterday, the one and only James Harris, and he mentioned a Poliquin quote he’d heard, he trains a lot of high level athletes, olympians and the like, well beyond me. But basically he said that he needs to train an athlete into depression. He needs to find that limit and push it. I don’t doubt that theres some of that going on here. I’m finding the fringe, and I don’t like it. I’m learning a lot about myself now though.

It’s funny, looking back, which is a post I’m prepping for tomorrow, kind of a “Then and Now” thing, but basically how far I’ve come. When I started this, the reasoning wasn’t really clear, it was sort of just something to work at. In a lot of ways I was lost, I didn’t know what I wanted to do, I didn’t love my job, I wasn’t working towards anything, and this was just a way of having a goal I think. Obviously now I’ve applied to graduate school, my job responsibilities are very different, and in a lot of ways I’ve become an entirely different person. At least if nothing else comes of this, I’ll have that. The reason I’m talking about this, is because this volume of training makes having a reason to train this hard much easier. At this point, it feels more like I’m just finishing what I started, which isn’t as compelling as I would’ve hoped.

In any case, while I am excited for the Open, I also dread every day of training, having worked for almost 14 months towards one thing, I suppose a little burnout is natural. I just hope I can find a second wind in the next couple of weeks before the open. Otherwise it will be a real struggle.

This weeks training looks worse than last weeks in almost every way. So I’m going to try and keep up with you guys here, if I stop posting, I’ve probably just assumed the fetal position, or I can’t move my arms because they’re so sore. Thanks everyone for following me this far, we’re almost there! More than anything I’m looking forward to having some fun again, and finding the passion that started me on this.

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