11 Mar Paul Oneid – I will not be the fittest man on earth

Due to personal and professional commitments, I have decided not to compete until Fall 2018.  Because I am taking such a long off-season, Tucker and I will be working together to shift my focus towards more bodybuilding hypertrophy work, with a diligent focus on my diet.  I need a goal and my body needs some time away from the competition lifts.  I am still diligently focusing on my weak points, but this is a new challenge and so far I am having a lot of fun – which is important!

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I knew it was bound to happen and the time came – I had to scale a workout in the CrossFit Open.  This week called for double unders (skipping), overhead squats and muscle ups on rings.  I am quite embarrassed to say that I cannot perform any of those movements.  I’ve never done double unders, my shoulders and hips are far too tight for an overhead squat and I do not trust myself swinging from rings like a monkey.  I performed the workout in the scaled division, but unfortunately there is no scale for overhead squats on the score card.  I ended with an official score of 100 single unders, but I completed the workout with front squats and pull-ups and ended with close to 800 total reps.  Regardless of the scaling, it was actually a fun workout… and only 14 minutes long.  I won’t be headed to the games this year.  I know you were all on the edge of your seat waiting for it.  Next week I will be doing the workout on the road in Pittsburgh, PA.  That will be hilarious.

The Open workout was done on Friday evening and Saturday I went out to Brenda’s fitness to train with the group there. Brenda and another lifter Wade, are both clients of mine and are prepping for a meet 5 weeks out.  Whenever possible, I try to lift with my clients, not only to see them in person, but to also show an example of the way in which I expect them to approach their training.  Case and point, my squat and DL session.

My top set on the SSB was about 30lbs lower than it should have been, but it wasn’t feeling awesome.  This bar really taxes my quads.  I stopped at 455 at an RPE about 7.  I know I am good for closer to 500 beltless here, but it was my first time setting an SSB benchmark and there was no reason to push it.  By making the smart choice in front of my clients, I know that when faced with a similar situation, they are more than likely to be smart as well.  On the deficits, I was feeling good, so took a 20lbs bump from my previous benchmark.  It was not as crisp as I would have liked, but deficits are very challenging for me.  Always something to improve upon.

Squat/ DL

1. SSB Squat – 5’s up to 455×5 RPE 7
2. Deficit Deadlift – 5’s up to 495×5 RPE 8 (up 20lbs from previous)
3. SA Goblet Bulgarians – 2x10ea/ arm
4. Double KB Swings – 4×20
5. SA Farmer Walks – 250ft/arm

Warm-up

1. Daily hip rehab sequence
   1. 5 minutes cardio
   2. Supine Alternating hip lift x20
   3. Deadbug hip reset x6/side
      • These two movements are aimed to centre the pelvis laterally and anterior/posterior
   4. McGill Big 3 – 5x10sec each movement
   5. Single Leg Glute Bridge – 3x10sec iso hold per side
   6. Iso Deadbug – 30sec/ side
   7. Single Leg RDL Iso hold – 30sec/side
2. Tactical Frog +internal rotations – 2×10+10
3. Sprinter pose to RDL to hip airplane – x10ea
4. Cossack Squat – 2×10/side
5. Goblet Squats – 3 sets of 10-15