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Posted by on Dec 8, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Mobility, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Recovery, Strength Training, WOD

New Cycle, New Weaknesses

New Cycle, New Weaknesses

It seems at the start of every AthleteWOD cycle I find a new thing I’m bad at. My first cycle with them, it was gymnastics, handstands and muscle ups specifically, but I knew about that one. Then last cycle came the back injury, though I’m sure that would’ve exposed me to the fact that my squat endurance is lacking. And now this cycle is heavily focused around squat cleans and front squats. I’ve written about front squats before, they’re the toughest squat for me because of my ankles. They demand an extremely upright torso, arguably more so than the overhead squat, and that demand comes largely from the hips and ankles, and to some degree the shoulders. I’ve known for some time now that my power clean out scaled my squat clean, it’s now been exaggerated as my power clean has improved far beyond my squat clean.

There is obviously a couple of mobility restrictions as there always are, I’ve improved wildly, but still have room to grow. More than that though, I believe some of this discrepancy has to do with targeted weaknesses, namely in trunk stability. After a particularly frustrating day, I did some Googling and found this post which is a summary of a Chinese weightlifting coach’s experience with the front squat. There are many interesting points, but my focus was drawn to upper back and oblique strength. So the new accessory work this cycle, as it was gymnastics last cycle, and aerobic capacity the cycle before that, will be front squat/clean accessory work.

I don’t even want to attempt to figure out where I left off with training. Truthfully it got a little crazy with the end of the semester, all the unloading and testing, the Thanksgiving holiday, and the changes to the open/figuring out new directions. So I’m just going to pick up with this cycle on Dec 1 and we can go from there in the future.

A. 1RM Squat Clean Gauntlet – beginning at 255#, add 10# per minute until failure

10 Rounds For Time:
250m row
15 WB UB (30#)

A1. Strict Handstand Push-ups: AMRAP unbroken x 6 sets; rest 1 minute
14, 11, 9, 10, 9, 8
A2. Weighted Pull-ups; 2-3 reps x 6 sets; rest 2 minutes
53×3 across

For time:
5K Row 17:42.3


Clean Pulls; 3, 3, 3, 3, 3; rest 2 minutes
315, 315, 325, 325, 335

For time:
Deadlift @ 315#
Bar MU


Fixed my Assault Bike!! Didn’t ride it though…


AMRAP in 15 minutes:
5 Strict Handstand Push-ups
5 Bar Muscle-ups

For Max Calories:
20 minute – Airdyne

AMRAP in 10 minutes:
Kettlebell Swings @ 2pd
(*each time you break, perform 20 unbroken Double Unders)
30-30-20-20-20-8 (128)

4 Mile Recovery Run

I don’t really have a lot to say about training outside of the squat clean stuff. Everything else seems to be progressing nicely. My strength in everything that isn’t a front squat or a clean seems to be holding or improving. My gymnastics get better week to week, keeping that volume up. My lungs are in great shape, my conditioning is probably the best it’s ever been. I think I’m in a really good spot.


IMG_8135 (1)


Love me some #mealprepsunday

Happy week internet!


  1. Hi Dan, great blog and lots of useful info so thanks for writing it! What’s that last pic? Shredded beef? Would love to get the recipe…

    • Morning! Thanks. It’s actually a recipe I made up, but I just call it Mexican Shredded Beef. It’s quite simple

      In a cast iron skillet, warm about 2 tbsp of olive oil, add 2 cartons of cherry tomatoes, 5-6 gloves of garlic (whole), and half a red onion. When the cherries pop from the heat, and the onions are see through, transfer to a blender and add 1 can of chipotle’s in adobo. Blend.

      Put your favorite meat (I use chuck roast) in the slow cooker, cover entirely with the sauce and cook for 10-12 hours on low depending on size. Try it out let me know what you think.


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