Course Corrected

Thursday, April 25, 2013


Olympic Wall Squat, 2 minutes
Reverse Snow Angels, 20 reps
2 minutes below parallel anyhow
Triceps Mash, 1 minute per arm    

     Notes:  During class, feel free to mix in the Triceps mash during Front Squat build up sets to test/re-test the rack position.

Classic Strength: 

4 x 3 Front Squats – 60-90 sec Rest

     Notes: Focus on Full rage of motion and maintaining a good rack position.

Advanced Strength:

4 x 3 1 ¼ Front Squat – 60–90 sec Rest

     Notes: It is necessary to have a good rack position and a full range o motion to achieve this squat. If you do not have a good quality front squat, work on you positioning and do the Classic.


Row 1000m
50 Thrusters, 45#
30 Pull-ups

  • 15 min Cap

      Notes: The Thrusters are 45# for both men and women. Focus on your row pacing to optimize your thrusters. Try to make a game plan and stick to it!

Cool Down:

Pidgeon, 1 minute
10 Wall Extensions
3 Bridge attempts


For Diso, group handstand attempt.

How do I follow up McCoy’s sure to be cult classic post on Huge-ification and carb back loading from yesterday?  I don’t.  Today I’m going to follow up with some people’s goals from McCoy and my last post on the subject earlier in the year:  Part One and Part Two.  Last time I used McCoy’s request of 2 goals for 2013:

1.  250 lb Snatch
2.  Sub 70 minute Sprint Triathlon

     I chose these two because achieving them would be conducive to optimizing my CrossFitting abilities, would most likely transfer to achieving other physical goals, and IMO make me a better coach and trainer to serve the gym.  And before moving on, I am happy to report that I am 20 lbs away from achieving Goal 1, and am well underway running and swimming and signing for Frogman (thanks Jordan Flacco) to destroy goal number 2.  

     An old Marine friend told me once that when a missile is fired, it can course correct several hundreds of times on the way to it’s target, but never deviate from the target itself.  I am going to course correct now after almost 4 months of training and learning.  Here are the new, evolved goals and why they were chosen.

1.  247 Kilo Oly Total
2.  Sub 70 minute Sprint Triathlon by February 2014.

     Firstly, a 247 kilo total is roughly 543.4 pounds in combined 1 Rep Maxes of Snatch and Clean and Jerk.  If I reached my original goal of a 250 lb Snatch I would need just shy of 300 lbs in the Clean and Jerk.  This is significant because A) a 300 lbs Clean and Jerk was an original goal that did not make the cut before, and B) achieving this total, assuming my bodyweight stays under 169 lbs (currently 167), would qualify me for the American Open.  This is something I would never have dreamed of being able do, ever.  So the fact that I am about 20 lbs away in each lift (230 Snatch, 280 Clean and Jerk) combined with the fact that I am currently a fat ass (167 lbs is heavy for me.  Huge-ification!) and could stand to lose a few pounds, I was powerless against the revelation that a 247 kilo Oly Total may in fact be a better goal for my CrossFit/fitness/health needs than the 250 lbs snatch was by itself.  

     Ah, the Sprint Tri . . . I didn’t change the actual goal time (more on that later.)  I just specified when it has to be accomplished by.  I tweaked this a bit because I was in the best CrossFit shape I’ve ever been when I tapered for the Sprint Tri last October.  It was great and I loved every second of it, but I was not the same athlete during the Open in February, when I needed that conditioning shape the most.  So I’m going to focus on pushing the conditioning out further to peak by next years’ Open.  It’s a long shot because the winter months, but there it is.  Also, because this push gives me another 5 months of training time the goal should really, truly be a sub-60 minute Sprint Tri by February.  I did not change it to that because honestly, the thought of being fast enough to do that AND still qualify for the American Open is terrifying . . . But we’ll revisit it in a few months.

     Now I’ll ask you PCF.  Many people responded to this back in January.  What is your current progress and have your goals changed?  If so, how and what are your plans and why?

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