Wednesday: Accountability

Wednesday: Accountability

Wednesday: Accountability

Ok so it’s Wednesday and I had mentioned before that I was going to start posting how my training was going for the American Open Weightlifting Championships. Tyler ‘kindly’ reminded me that I had said I would do this so here it is the initial installment of how my training is going for the American Open at the end of November this year.

I’m 4 months out from my main competition so the training is a little different that it is closer to a competition. As you get closer volume decreases and I end up spending a lot of time lifting heavy single reps of Snatch and Clean & Jerk. At competitions you only get 3 attempts of each so accuracy is incredibly important. But…4 months out that means it’s time to get really strong and not worry too much about my lifts that are close to 95% of my max or so. If that doesn’t make too much sense to you not to worry I’ll be geeking out a little bit and hopefully you’ll end up saying weird things like ‘yeah buddy’ and ‘all day’ like I do for most of your day.

So the start of this cycle for my competition has 2 parts for me: 1- get really strong and 2-get a good level of general conditioning going so I can compete in some CrossFit competitions this fall as I lead up while making sure I take care of my body and stay on track for my goals. I love the beginning of a training cycle or program because if you know me you know how much I enjoy nerding out on this programming. The strength part of my cycle means that I’m squatting before I snatch and clean & jerk which is just horrible. The concept behind it isn’t – part of what you’re trying to do in addition to getting really strong is tire out the major muscles that you normally use when doing the oly lifts. This way when you lift you have to use new parts of your body that may not normally get developed. Then when you bring the training back around and do your oly lifts first…yup you guessed it…you have that much more of your body trained and ready to move properly.

The downside is my legs freaking hurt pretty good already. The volume of oly lifts is higher and with the squats first…good times. But regardless of how it feels right now I’ve got to stay focused on the fact that right now is when this stuff has to happen. It’s not possible to come into it a month or 2 out and then try to get strong and fast. It all takes time. We talk about this every day. You don’t get really good at CrossFit overnight and you’ve got to give yourself enough time and leeway to make it happen.

Next is the conditioning & CrossFit side. I was in really good shape for SoCal Regionals then I focused on the State Championships…and now here I am. 400m repeats suck but I think they’re one of the most effective tools there is in getting someone conditioning quickly but not beating down on their body too much. What’s that saying ‘a taste of your own medicine’? And yes burpees suck just as much as I remembered them. Just an FYI there.

So week 1 of 19 is done my walk is a little funny but I’ve never been that cool anyways. Until next week – I’ll see ya at the box!

Get on UP!

-It’s coming…start getting your mind right!

Wednesday’s Training:

All Levels CrossFit

Level 1 CrossFit

A.  Double Under Test

  • 2 Min Double Under rest 1 min
  • 1 min Double Under rest 30 sec
  • 30 sec Double Under rest 10 sec
  • 10 sec Double Under


  • Skill: Double Unders
  • 2 Min Jump Rope 1 min Jump Rope 30 sec Jump Rope
  • Back Squat
  • Sets of 10 Reps!
B. Tower of Power – Back Squat

  • Men: 135#/185/225/185/135
  • Women: 95#/115/155/115/95
  • Points = 1 3 7 3 1
  • Time = 1 min on 3 min off
WOD: 21-15-9 reps for time

  • Burpee Bar Touches
  • 100 feet weighted walking lunge after every round
  • Object can be overhead or held next to center of body