FRIDAY’S WORKOUT (NO CAP)
WEEK 1: TESTING
100 Pull ups
100 Push ups
100 Sit ups
– 25 minute time cap
Scale beg: 1⁄2 Angie
Scale int: 3⁄4 Angie
***MUST do movements in order***
AND COMING MONDAY (CAP)
A) 3 on the 4:00
8 DL @ 77.5%
B) EMOM 10: Sn. Ba. and DU
O: 2 Snatch Balance AHAP (speed & form priority)
E: :30 Max DU (or attempts)
C) 2 rounds for quality – Pushup-Burpee/Core drill:
:60 Pushups with form until failure
:60 Max burpees
:60 Max Hollow hold
:60 Max AbMat butterfly situps (chest open at top)
:60 restJamie Silber is a CrossFitter. He’s been a member of CFLA for a year. He’s quiet, keeps mostly to himself, scales most workouts, keeps all of the new things he’s learning here within his comfort zone. Even if you’ve taken class with him, you might not remember him.
But in the world of Triathlon, as both an athlete and coach, Jamie ROARS! Below is his recap of his most recent race – National Age Group Championships. He is the lead instructor of our Saturday Triathlon training classes – we’re lucky to have him as part of our community! Go Jamie!
“Hi Coaches, I wanted to share my experience with you while I was at the USAT National Age Group Championships of Triathlon this past weekend in Milwaukee, WI.
In order to qualify for nationals you have to enter a USAT Sanctioned triathlon in the USA (the year of the event) and finish in the top 10% of your age group.
Once at the championships, the bigger goal is to earn a slot on Team USA: only the top 18 in each age group category are eligible for the 2014 ITU World Age Group Championships, held in Edmonton, Canada.
I went into the event week with a terrible cold/allergy – I took Jonesy’s class last Tuesday and I think he saw me hunched over during the whole workout – freaking out that I’m screwed for my upcoming competition.
I spent the whole week resting and finally flew out on Friday. I did a light workout early on Saturday morning and stayed in the hotel the rest of the day…on race day (Sunday) I woke up feeling about 70% and put on my best game face and prepared for the event.
The gun went off at 8:10an for my swim wave, there were 198 in my age group, 50-54 year olds, from over 40 states…I swam hard and settled into the second pack of swimmers. My breathing was labored, but my arms felt light. I exited the water in 10th place.
My transition was fast and I was off on the bike.
Right away, I knew I had to conserve, my legs felt a little heavy, from a week on non-avtivity and the guys I was with at the start are athletes I know – and they can power on the bike. I ended up in 20th position with and avg. speed of 23.8 mph.
I blew into transition, knowing I had to have a great run! (Remember Top 18 go to Worlds)
I set off at a tempo I knew I could hold for a mile to see if I could gain on my competitors, first mile split 5:50.
Then I settled in at 6:10 pace and passed 7 guys in the second mile. On the last mile, I was in 13th place and my body and lungs were really feeling awful!! I started to breath and focus on only the energy I had inside. I took my focus away from the external and began to feel a sense of gratitude. It was hard to describe, but my legs legs felt lighter and my mind was calming. I ended up passing 4 more in the last half mile and finish in 9th place.
I was hoping to get on the podium this year, but…upon reflection, I was mostly thankful for just having the opportunity to race.
I wanted to thank YOU GUYS for keeping me motivated and focused on my outer and INNER strength!”
Jamie Silber at Nationals