2013 MD States Week 4 Training – Making Faces and Sailing

2013 MD States Week 4 Training – Making Faces and Sailing

Sep 9, 2013

Another week that went too fast. If this keeps up, it’s going to feel like the State meet is tomorrow.


Heavy squats 5 x 2 starting at 335 and working up in 5lb jumps to 355lbs. The only thing I can really say about these is that they were inconsistent. My sets were weird, slow, forward, and weird pretty much in that order. The last set was the only one that actually felt completely right. At least none of them felt heavy.

Moved on to 3 x 10 (each leg) split squats. I’ll never understand why pretty much every asymmetrical exercise I have to do sucks. And I’m bad at them.


Notice the effort.  The concentration. The suffering. The itty bitty plates. So sets were 1 x 45lbs and 2 x 50lbs.

Finished up the day with 3 rounds of 10 good mornings (135lbs), max hold planks (42sec, 61sec and 44sec) and 10 ring rows.


I was really, really sore on Wednesday. The goal for the day was to work up to a heavy set of 3 cleans but today I only got to 145lbs. My form is still pretty rough and there’s not a smooth transition between the first pull and the second. Guess I’ll just have to keep plugging away at it.


It was beautiful prowler weather so 5 x 30m prowler sprints (215lbs) with 1:30 minutes rest between sets.


Bench was 8 x 3 with 1 minute of rest between sets starting at 125lbs, jumping to 135lbs and then going up in 5lb increments. So I was supposed to stop at 165lbs but 160 felt so good that I decided to go for 170. It felt great. I feel like I might make some real progress on bench this cycle.

Reset my press this week since I failed 105 two weeks in a row. So back to 85lbs for 3 x 5.

Moved on to 3 x 10 floor press at 105, 115 and 125.

METCOM: 3 rounds of 10-12 barbell shrugs (185 x 12, 225 x 12, 275 x 10), 15 dumbbell presses (20lbs) and 20 weighted sit-ups (45lbs).


Deadlift was for a single set of at least 8 reps at 295lbs. I went into this wanting at least 12. I ended up with 15. And then collapsed in a heap on the platform. There may have been some screaming at the bar on the last rep. It might have been loud enough to have one of the Crossfit coaches come check on me. Except she didn’t think it was me. She thought it was one of the guys making all the noise. I’m not entirely certain how I feel about this……

Front squat were deloaded this week to get ready for next weeks one rep max test so just one set of 5 at 135lbs. Then 3 sets of 2-8 snatch grip deadlift (185 x 8, 225 x 8 and 275 x 6)

Apparently I look like this a lot in the gym.....

Apparently I make this face a lot in the gym…..

METCON:   3 rounds of 10 seated chin-ups, 15 dumbbell rows (50#) and 20 GHD situps.


So I really was planning on going to yoga on Sunday….. But Saturday morning as I was leaving for the gym, we got an invitation to go sailing. And since I’ve never been and we were asked partially to provide manual labor….. Well…..

Was there really any question about going sailing instead of going to yoga?

Was there really any question about going sailing instead of going to yoga?


We didn’t get a lot of wind so we weren’t breaking any records for speed but it was cool learning some of the basics and getting to play with the sails.

Also decided to go for a short-ish bike ride before dinner. I narrowly avoided killing a kid that popped out on the trail in front of me as I came flying down a hill and managed to inhale some bug larger than a gnat when I opened my mouth to warn him. The coughing fit that ensued seemed to work pretty well as a warning though. I’m also starting to think that riding the bike later in the evening is a bad plan.


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