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204 Blog

Winnipeg-I took the week after the Intergalactic Throwdown off. I stretched, biked and did a bunch of mobility drills. I also ate pizza, drank some wine and had chocolate. It was a wonderful physical and mental break.

Sunday, I was back at the garage training. I did two-position snatches at 95 lb., and squat cleans. My back was bothering me, so I stopped at 125 lb., recognizing less was more that day. I also worked on muscle-ups. I still haven’t figured out the kip on the rings, but I have a feeling that’s coming shortly.

Monday was 5 x 5 high-bar back squats at 155 lb., 175 lb., and the last 3 sets at 185 lb.  I followed this up with a 2K row and 40 burpees. The total time was 11:55. I finished with 2 x 10 back extensions and 3 x 20 sit-ups.

Tuesday I pressed. I did it from a slightly higher starting point, just above my head to be exact. I wanted to replicate a handstand-pushup. I did 5 x 5 at 100 lb. It was challenging on the last 2 sets for the fourth and fifth rep. I also did 2 x 10 tricep extensions and 2 x 10 delt flies. I finished with 5 sets of stairs and 3 x 8-10 toes-to-bar.

Training for sectionals is officially underway, and I’m super excited. I’ve dialed my diet back in this week, and I’m feeling motivated. Tomorrow is a rest day and massage, and Thursday I hit up Cindy!

On a side note, Mike found me on a “workout porn” site today. I’m not kidding. To be honest, I totally wasn’t offended. I was in the part where the girls were clothed, and they’re all super fit! I think I’m OK with this? Anyways, check it out. It made me laugh.

Mike’s note:

The last two competitions here in Winnipeg were a great test of Crystal’s training, but we weren’t really training for them, and we altered things when they came up. Our original plan was to peak at a sectional competition sometime in spring, so we’re right on pace.

Last year, heading into sectionals, Crystal and I knew we weren’t quite ready to compete with the top athletes after only about six or eight months of CrossFit training. Initially, it was our goal to build up Crystal’s strength, and while we accomplished that, we knew she wouldn’t quite have the power and endurance needed at sectionals. We both felt slightly underprepared, but it was the best we could do given the timelines we were working with.

A year after Crystal just missed getting to regionals, we both feel so much more confident about this year’s sectional competition. We’ll spend the next month bringing up the areas that still need a bit of work while maintaining Crystal’s endurance and strength.

Then we’ll see what CrossFit HQ programs for sectionals, and we’ll rip into it knowing we did everything we could to produce a well-rounded CrossFit athlete!

(Photo by Sandra Benz)