2014 USAPL Raw National Week 5 – A Short Week, Loyalty and the MAAC

2014 USAPL Raw National Week 5 – A Short Week, Loyalty and the MAAC

Apr 22, 2014

Another short week, which means trying to pack everything that needs done into two days.  And to make it worse, I just couldn’t quite seem to get off work at a reasonable hour either.


Tuesday started off with 8 x 4 squat starting at 240 with a minute rest between sets.  I made a 15lb jump to the second set to 255 because chasing 2.5’s when you’re on the clock will make you crazy.  Everything after that was a 10lb jump and i worked up to 315 without any issues.  Finished up my squats for the day with 3 x 5 high bar paused squats for 275, 295 and 315.

My nemesis.

My nemesis.

The rest of the day was a bit of a hodge podge trying to get in the important stuff without being in the gym all night.

Bench 4 x 5 (155, 165, 175, 185) with all reps paused.  This felt really awesome which is good considering I failed a set at 185 a couple weeks ago.

BB Shrugs 3 x 10 (225, 255, 275) working these a bit lighter to get better form and more range of motion

Weighted behind the head sit-ups 3 x 15 at 15lbs


Started the day with 3 x 5 front squats (185, 205, 215).  They shouldn’t have been as uncomfortable as they were but the fact is they were.  I’m still thinking maybe I need to re-assess how high we started these or how I make jumps between sets.

Deadlift was 5 x 3 starting at 330 and working up to a heavy 3.  Sets were 330, 345, 360, 375, 385.  On the whole, I’m very pleased with how these went and how my deadlift has been going over all.  In past cycles, I wouldn’t be hitting anything this heavy until about a month before the meet.  If this keeps up, I’ve got a very good chance of making a good jump on my previous PR (though now I’ve also probably jinxed myself…..)

I moved Bench and Press to Thursday as well since I wasn’t training on Saturday.  Bench was 1 x 10+ at 137.5.  I got 15 which was the cap and even though I probably could have ground out 1 or 2 more, I was pretty smoked.  That made my 3 x 8 @ 100 Press a bit more dramatic than they should have been.  They all happened but there was a good second or two before my last rep when I just wasn’t so sure it would.


I spend the weekend volunteering at the Mid-Atlantic Affiliate Challenge.  As it turns out, it ended up being the same weekend as the Equinox Open hosted by Maryland Powerlifting.  My original plan (before I realized I would have to be in two places at the same time) was to volunteer for both.  I know how important volunteers are.  If no one volunteered when I lifted, I wouldn’t get to lift, so I like to return the favor any time I can.  So this left me with a little bit of a conflict.  Did I volunteer at the MAAC and support all the coaches that got me started lifing in the first place and the gyms and their communities that still support me?  Or did I volunteer at the Equinox and support the sport I compete in and the people that I compete with?  I couldn’t decide.  So I didn’t e-mail anyone right away asking if they needed help.  Then I was asked to help at the MAAC.  Turns out it’s really hard to turn someone down when there standing there giving you that hopeful, kind of desperate look.  But I still feel bad about not being able to do both.  I’m hoping next year they’re not at the same time.

Slight case of guilt aside, I love volunteering for things like this.  I know there’s a mess of people reading this that aren’t really into Crossfit (or even that really dislike it) but you see amazing things.  That’s even more true when you have a team competition like this.  Watching the teams support each other and the other teams is really great.  And the energy the whole weekend even with the really long days (12-ish hours on Saturday and around 11 on Sunday) was awesome.  Some fairly crazy weights were put up and everyone worked hard.

image image image

I only got a couple of pictures because, you know, working……  But if you want to see more (and way better quality), you can go here:  http://www.superclearyphoto.com/event/MAAC-2014/IEfMENt3jSeLU



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