I also found this absolute gem that makes me want to throw away intelligent programming and go full crossfit. I think that will have to go in the “later” bank.
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That’s a shoulder workout. Just throw it into your week accordingly.
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I’m trying really hard not to get distracted by shiny stuff. Especially when the sun’s out, going full crossfit is just so so tempting.
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Just plan a phase of it someday. Go all out. Join a gym and experience everything. I wish I would’ve done that but now I’m hesitant because of my injuries. Bad shoulders and hips have me scared of a lot of the movements.
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Thanks mate. They are deff getting better, I just have to keep working at it.
I think I am more likely to do strongman than I am CrossFit. But first I am going to to a PL meet and I still need to get a lot stronger.
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I’m 90% certain that once the kids are old enough for this to be a reasonable option for me, I’ll be getting involved in crossfit. For now though, the only sessions I reliably get are at 11pm or 4:30am and crossfit boxes don’t open then.
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CrossFit Games are this week. Watch the girls compete and you’ll realize we all need to get stronger to do CrossFit, too! 
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If I trained with those girls I am sure there would be a muscle that got a lot stronger !!! But it might cost me a divorce 
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Are they? Awesome. Have they convinced froningout of retirement for the inevitable fraser-froning showdown?
Do you remember camille leblahdeblah? I don’t remember her proper name.
Lol you mean leBlanc.
I like Brooke Ence.
I do, I definitely do.
Nice squatting Simo.
Is that deload ?
Yes the idea for this deload is to still do the heavy session but with less reps. Last week squat was 5 sets of 4 with 125, last night it was 5 sets of 3. Deadlift last weeks was 5 sets of 6 with 152.5, this week it will be 5 sets of 4.
The medium and light sessions for squat and bench are slightly lower weight and slightly less reps. The accessorie work is also lower volume.
All up it means we still move something heavy but the work for the week is much reduced. It should allow for some additional recovery without dropping the heavy stuff.
I can already feel the different, no real tightness or soreness today. Which is totally different to last week.
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so today I finally pulled the trigger and signed up for a Novice PL comp on Oct 13. That gives this old(ish) bloke 11 weeks (including this week) to get stronger and prep. I’ll work with the coach this week a plan for the next training block and a basic peak.
@MarkKO @littlesleeper @bigpappafrance @Vincepac1500 and any one else out there doing comps, feel free to chime in with advice over the coming weeks.
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Congrats man, you’ll have a ton of fun. Looking forward to following along with your prep.
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Your coach seems to know what he’s doing. I’d just say be really wary of what you do in the last four to six weeks. That’s where you stop trying to build anything and just focus on peaking. If you’ve got assistance and accessories programmed in that time, alarm bells should be ringing.
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One week out
A. Bench 5x1 working up to 5-10lb within opener
B. Murph
Acceptable?
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