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Posted by on Jan 21, 2014 in Crossfit, Food Porn, Lifting and Crossfit, Master, Music and Rants, Olympic Lifts, Paleo Lifestyle, Rant, Strength Training, WOD

Why I Stopped Posting Everyday

Why I Stopped Posting Everyday

The first week of January I blamed my silence on the holidays and being busy at work, which was true, but it also showed me what it was like not putting my every thought about training and Crossfit to paper everyday. It was eye opening. I think my daily posts were becoming a bit of white noise, for you and for me. This was a bit like unloading after a heavy training cycle, coming up for air, and realizing maybe that every little bit of my consciousness be dedicated to Crossfit, especially with the Open coming up in less than a month now, I see it as a necessary respite.

Not only did I need a break, but my training volume is higher than ever, and my life is busier than ever as well; work picked up and graduate school applications to be done, combined with the hours of training a week, I simply didn’t have time to post daily. Obviously that doesn’t mean I wasn’t training, and doesn’t mean I don’t want to share it. So here’s some of the fun days I’ve had this past month.

140101 – New Years Day WOD’s

AMRAP 18 min:
40 Burpees
30 KB Swings, russian (53#)
30 Burpees
30 KB Swings (70#)
20 Burpees
30 KB Swings (88#)
10 Burpees
30 KB Swings (108#)
1 + 28
rest 8 min

AMRAP 18 min:
10 Power Clean & Jerk (135#)
1k Row


Airdyne 60:60 (work:rest) x 16 sets, record calories per set
A1: EMOM 8 min: 4 Thrusters (clean from floor) @ 60% of Clean 1RM

AMRAP 20 min:
12 Deadlift @ 100% of Clean 1RM
20 Double Unders
40 yd Farmer’s Carry (70#)
12 Box Jumps (30″)
*80-85% effort

rest 10 min

AMRAP 20 min:
24 Walking Lunge x 2 KB (53#)
20 Double Unders
*80-85% effort


Airdyne 60:60 (work:rest) x 20 sets, record calories per set
A1: EMOM 3 Press, increase 10 lbs for men, 5 lbs for women, each set until 3 rep failure, start at 60% of 3RM 155
7 Rounds:
B1: 2 L-Pullups, tempo 2121; rest 20 sec
B2: 2 HSPU 2121; rest 20 sec

AMRAP 20 min:
5 Power Clean & Jerk (135#)
10 Box Jumps (24″)
15 Wall Ball Shots (20#)

rest 10 min:

AMRAP 20 min:
10 Toes to Bar
20yd Farmer’s Carry (70#) R
20yd Farmer’s Carry (70#) L
10yd Handstand Walk


Snatch (155#)
Handstand Walk (yards)
Thrusters (205#)
Bar Muscle Ups
Clean (225#)
Rope Climb (15ft)

If you haven’t picked up on the trend, strength training is all but non-existent. Everything now is an EMOM of 3 reps or more. No more strict strength work, no more rest as needed. Some days are over an hour of just conditioning work. Obviously there are days we back off a bit, there’s more than 20 minute time domains. Everything is geared toward the open, the skills, the gymnastics, the time domains.





So that’s that. I’m not dead, just unloading a bit. Rest assured come Open time I’m sure I’ll have plenty to say.

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