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did the crossfit class at Lifetime Fitness in Tempe, AZ. After warm up, we did 4 RFT: 250 yards running on treadmill, 50 squats, and 25 push ups. finished in 22:10. As usual, I finished before younger members of the group. Many times, they are out of gate quicker but fade in the middle.

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[QUOTE=Jeff Kilinski;773899]What did you do the week before the games? [/QUOTE]

Jeff, I go heavy and hard a few weeks before but taper the programming down when I get close to the competition. The week before I scale it back so I can recover and be rested.

My coach has it all on a google calendar for me.
This is what it looks like right now, starting today;

Sat - double WOD
Sun - double WOD
Mon - off
Tue - off
Wed - single WOD
Thur - single WOD
Fri - off

Sat - single WOD
Sun - off
Mon - single WOD
Tue - single WOD
Wed - off
Thur - off
Fri - Masters
Sat - Masters

It's not for everyone but works for me. I think taking it easy the week prior to the competition will help. Hope that helps

4/23/10
[B]AMRAP 10 min:[/B]
-1 power clean, 155 lbs
-2 front squats, 155 lbs
-3 push press, 155 lbs
-15 GHD sit-ups

[B]5 rounds, +1+2+3[/B]

worked on DU's
3 min AMRAP - 160 before workout
3 min AMRAP - 125 after workout


4/24/10
WOD 1:

3 rounds:
-run 400 m
-rest 1:00
-row 500 m
-rest 2:30
[B]runs - 1:31, 1:41, 1:46
rows- 1:38, 1:46, 1:46[/B]

Post each run and row time seperately

WOD 2:

Chest to bar Cindy
AMRAP 20 min:
-5 chest to bar pull- ups
-10 push ups
-15 squats
***be VERY strict on form
[B]15 rounds plus 5 C2B pull ups[/B]
experimented with the strategy of doing one round a minute, then resting, got 20 seconds of rest first round and it diminished from there, was out of rest time by seven rounds, so I think that rest time was just wasted time I could have been working,
plus ate a nice bbq tri-tip lunch between WODS which did not help, think i will stick to my favorite method of just going all out the whole 20 minutes

DUs 2 sets of 3 min AMRAP 105, 100
Then did 2 sets of 50 for time, with 1 min rest in between, before and after the Cindy WOD. 1st set got 50 in 50 seconds, 30 unbroken, that was a PR for me. The other sets were all about 1 minute.

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200 flutter kicks (50,50,50,50)

Bench Press - 25x45, 10x135, 10x185, 10x185, 10x185, 10x135, 10x135, 10x135

Leg Press - 450# (20,18,16,14,12,10,8,6,4,2)

Yesterday I went smallmouth bass fishing, waded the river all day. I have not been fishing in a while. I really enjoyed it plus I got some exercise. You would be surprise how tiring wade fishing can be.

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My travel last week screwed with things quite a bit but here's my plan for final week,

Sat - Hard Double
Sun - Thruster skill work, CTB pullups
Mon - Rest, stretch
Tues - Travel
Wed - Stretch, Body weight WOD
Thu - Rest
Fri - Masters

From what I read all three workouts for the Masters are on Friday. Terry, did you see an update?

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[QUOTE=Tim Fisher;774165]200 flutter kicks (50,50,50,50)

Bench Press - 25x45, 10x135, 10x185, 10x185, 10x185, 10x135, 10x135, 10x135

Leg Press - 450# (20,18,16,14,12,10,8,6,4,2)

Yesterday I went smallmouth bass fishing, waded the river all day. I have not been fishing in a while. I really enjoyed it plus I got some exercise. [B]You would be surprise how tiring wade fishing can be.[/B][/QUOTE]

No, I wouldn't because I've done some for smallies and trout in TN before. Sounds like fun.

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04.24.10: REST

04.25.10:
Month 2, Week 3 Wendler 5/3/1 Dead Lift Day

WARMUP:
DL
5x135
5x165
3x200
Full Body Stretch

STRENGTH:
DL
5X250
3X280
[B]F-[/B]315
3x275
(I strained my back pretty bad last week doing 3x300, no pain per se today, but I had very little strength/confidence initiating the weight off the ground. No gain on DL this month, will do it again next month at 330 1RM. But will go up 5 pounds or so on 1RM in both Shoulder Press and Front Squat)


WOD:
Split Squat Lunges (10x each side with 15 lb plates in each hand)
20 Knees-To-Elbows
Split Squat Lunges (8x each side with 15 lb plates in each hand)
16 Knees-To-Elbows
Split Squat Lunges (5x each side with 15 lb plates in each hand)
10 Knees-To-Elbows
4:26

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[QUOTE=Jeff Kilinski;774215]From what I read all three workouts for the Masters are on Friday. Terry, did you see an update?[/QUOTE]
No, but I think each regional has their own schedule, I am in SouthWest and we are doing WOD 1 and 2 Friday and WOD 3 Saturday am.

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short Wu

WOD
5 rounds
100m row
3 bear @95#
7:13

5 min rest

WOD #2- 5 rounds Cindy
Dead Hang Pullup-5
Clapping Pushup-10
O/H squat with PVC overhead-15

4 rounds

m/55/178 CrossFitChesterton

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Terry, found your training schedule very interesting. 2 On, 1 Off. While this matches the competitive schedule, does this match your recovery requirements when not planning a competitive event? Would you do this in "normal vs. non-competitition" training? Your speculation on "Cindy" is interesting. The added rest on the early portion I think would be a waste of time. It takes a while to reach the aerobic/anaerobic threshold. So tactically just keep moving until you get there. Thereafter, we need to stay at a level where we can tolerate the lactic acid levels.

Here's an article on "taper effects" that you might find interesting: (WFS)

[url]http://www.ncbi.nlm.nih.gov/pubmed/15487904[/url]

Guys, great observation on "wading". I wonder how just sitting on a surf board between the rollers would accomplish the same?

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Jeff,

There was an update. We do wods 1 & 2 Friday and #3 on Sat.