"Are these your nuts?"
Warmup: 4rds
4x pullups
6x pushups
8x lunges (16x total)
10x Russian Twists w/ Med Ball (20x total)
1) 5rds for time
8x Thrusters @ 95/55
200m run
2) 8rds
30 sec ball slams
30 sec rest
3) 4rds
50m farmers carry @ 50/35
6x wgt situp @ 45/25
6x Cauldron @ 25/10
6x SBGU @ 80/60
Comments: So most of our training lately has been set up in a format that covers most the bases. Start with Strength, do a hard work cap, then hammer the core. Periodization and progressions are most effectively employed on a group of consistent athletes. For the past 3 months I have followed my coach's programming and have been doing the operator sessions for MA the week prior to posting them. They work. I feel strong, really strong. We've been hammering through the Big 24 strength cycle and I can feel my strength growing daily.
Yesterday I did a crossfit session called "fight gone bad" and did fairly well, well enough to make me consider doing the competition. The fact I did well gives credit to how well the Operator sessions work along with fluid periodization and programming tool that Rob Shaul has developed. I have never been into formal competitions but if nothing else they are great tools for the mind. "We should seek to be humbled everyday" a friend once told me, perhaps I will be humbled in 2 weeks. I have a good hunch who will be the one to do it, he is one of my favorite training partners and a good friend. As well as last years winner.
Today's sessions are two 10min work capacity efforts back to back. The first is still the most effective format in my eyes. Thrusters and sprinting.