Saturday 1.4

        Check out our Team Origin and Manifesto page. Some of it might be old info to you. Some of it might be completely new. Either way, read it. It will remind you where we are coming from as we write up programming and try to organize this dream we have had.  We want to help you succeed. We want to give you the tools you need to be successful in this sport.

We all stand on the shoulders of giants...2011 OG's

1.4 Saturday

GOAT WORK 
          (As Warm Up, No more than 15 Minutes)

OLY STRENGTH 
          (No more than 45 Minutes)

     1. Snatch  

          2 @ 60%, 2 @ 70%, 2 @ 80%, heavy single 

     2. Clean & Jerk 

          2+1 @ 60%, 2+1 @ 70%, 2+1 @ 80%, heavy C&J 

SQUAT STRENGTH 
          (No more than 45 Minutes)

     1. Back Squat

          10 @ 60%, 8 @ 65%, 8 @ 70%, 8 @ 75%

     2. Front Squat

          5 @ 60%, 5 @ 65%, 2x5 @ 70%

     3. Romanian DL 

          3x5 @ Heavy

COMPETITOR WOD

1100 Saturday Morning
WOD is TBA

If you have not checked out the schedule, you need to click here

Low Bar vs. High Bar Back Squat

Whuuuu? There are different kinds of Back Squats?

Yup

     For this cycle we would like you to attempt/focus on/do the High Bar Back Squat. This position mimics the receiving position for the Oly lifts much better than the Low Bar Back Squat does. 
     To do this properly requires a much more upright torso and I like the way it loads the spine. If this is impossible for you, or you don't feel safe, or you just NEED to low bar squat, fine. I always recommend squatting with safety bars or a very good spotter.
     The ability to high and low bar squat will be important as we move forward and we will focus on low bar in future power oriented cycles.
     In 2012, GK and I (accompanied by Jo and KDolf) travelled to the South Central Regional to watch/"scout" how the days and events were going...this was before the live stream days. While watching Event 4 (The Squat, Pull Up, S2OH marathon) we payed specific attention to  Jason Hoggan (2nd place finisher that year) who?/whom? we had met at a camp about a month earlier.  The workout began with 50 Back Squats, and we saw him switch from one back squat style to the other as he got about 30 reps into his back squats. I'm sure that a total of 6 other people in the crowd noticed this (toot tooting my own horn), but how genius. He switched his back squat style in the middle of 50 reps so that
A. He could do them unbroken and
B. He didn't tax one specific muscle group in a way that would come back to haunt him as he completed 50 FS and 50 OHS later in the workout.

     Point being: He trained both types of back squat. He knew that there was a difference. In competition he used that knowledge to his advantage.
     So you should
  A. Educate yourself on the difference (This Linked Article could be a good place to start)
  B. Try to High Bar Back Squat for this olympic cycle
  C. Be ready to work Low Bar Back squat in the future

From Left to Right this is Low Bar Back Squat, High Bar and Front Squat

1.3

Practice, Training, Exercise, and Competition

     These four words can be separated by one thing, goals. So, what is the end game and how are you going to get there? Good questions, I know. Is it being able to master and then use the common and semi-common Crossfit movements when in CF class? Is it a specific score or percentile in The Crossfit Open? A back squat number? A Fran time? To beat your dad, your neighbor, your spouse or your best friend at the Crossfits? An individual spot at Regionals? A trip to the Games?

     Your goals can change what "Practice, Training, Exercise, and Competition" can mean to you. This is an excerpt from the BHT site 

"Skills, especially new ones, are practiced. At the heart of every goat/weakness there is a solution. Successful diagnosis of the limiting factors of these goats is the only thing that will eliminate weaknesses, or at least provide a plan to manage those factors. When performing Crossfit skills it is important to ask yourself, "Am I using this as an opportunity to increase my GPP, or perfect a skill". The approach to those two questions are very different. Your Isabell time will increase as your virtuosity with the snatch increases. Your attention to the fundamentals and essentials are the basis for having virtuosity in that movement. In the midst of "the beast that is Isabell", virtuosity of movement is not in the forefront of most competitor's minds. What is on their minds is snatching the weight 30 times and doing it very fast. In practicing the snatch, we pay attention to those details that can can then become second nature in practice. We take time. We nitpick. We teach and ingrain muscle memory. This is all practice.Training is where we put that muscle memory to use in order to increase GPP and efficiency. Isabell for time is not usually an opportunity to diagnose and immediately correct snatch technique or to teach muscle memory. Practice complex movements so that you can use them while you Train to adapt and improve GPP and maximize intensity."

     Your "Goat Work" falls into the "Practice" category. When you have mastered these skills by practicing them you can then unleash them in your training. You can then use this training as you begin to accomplish your goals with exercise or competition.

     This programming is to keep those of you who want to compete at the next level from becoming overwhelmed with planning to train. That being said, its a lot of volume and can be a lot to adapt to. Be patient with your program, with your coaches, and with yourself. If you start to become inpatient, talk to those on the team who have done this before... they'll set you straight.

1.3 Thursday

Competitor Class
             Be warm and ready to start at 5:30

OLY STRENGTH

     1. 3-Position Clean (floor, below knee, above knee) + 1 Jerk
          3+1 @ 60%, 3+1 @ 65%, 4x3+1 @ 70%

     2. Clean Pull
          2x3 @ 100%, 2x3 @ 105%

     3. Good Morning
          3x5 @ Heavy

COMP WOD

     AMRAP in 8 mins
          5 HSPU (scale to appropriate press if needed)
          5 Double Arm KB Hang CnJ (55/35 or HAP Do not KB Snatch)
          10 Alternating Split Lunge Jumps

1.2

1.2 Wednesday

CFOKC CLASS

OLY STRENGTH
     1. Power Clean
          4x3 @ 70%
     2. Power Jerk
          4x3 @ 60% (of split jerk)
     3. 5 Minute EMOM of following complex:
          1 Heaving SN Balance
          3 OHS
               Heavier each set, HAP

SQUAT STRENGTH
     1. Back Squat
          10 @ 60%, 8 @ 70%, 6 @ 75%, 4 @ 80%
     2. Front Squat
          5 @ 60%, 3x5 @ 70%

GOAT WORK

The Basic Gymnastics 1 cycle  will be where most of you will start. This will be your jumping off point for your "Goat Work". This will be for those of you who:

1. Are new to the programming 

2. Are new to CF competition

3. Struggle with any and/or all of CF's gymnastics movements

4. Have not mastered the kipping pull up (30 in under 1minute)

For the rest of you, we would like to see you choose one very specific goal dealing with a skill and/or gymnastics movement. The CFOKC programming is Competition Biased which means that it is also inherently Strength Biased... So if strength is your weakness, then welcome. We would rather you chose a movement or skill that you will attack. Find us and tell us what that is.

Oly Meet In August

The Olympic cycle will continue through the month of July and we are planning to have our "In House" Olympic meet on a Saturday in early August. The current date may conflict with a local competition, so we will hold off on announcing a date. We will keep you posted. 

1.1

The importance of posting:

And so it begins. The new era of competitor programming at OKC. I cannot stress enough how strongly we feel about "the importance of posting". I could write about it at length, instead I will provide bullet points:

1. It gives the person writing "prescribing" the workouts a good idea as to wether or not the prescription is being followed and how it can be changed to benefit the team

2. It gives each one of your coaches a chance to review your progress. I wish I had a dollar every time someone asked "what can I do to get to that level/get better?" I don't. But logging/tracking/posting your results will help ALL of your coaches answer that question more intelligently.

3. You become more accountable to the team.

4. The team becomes more accountable to you.

5. It breeds competition

6. You can track your own results/progress and this can be accessed from anywhere.

WEEK 1

1.1 Tuesday

OLY STRENGTH

   ​1. 3-Position Snatch (floor, below knee, above knee)

​ ​1x3 @ 60%, 1x3 @ 65%, 4x3 @ 70%

   ​2. Snatch Pull

​2x3 90% (of sn), 2x3 @ 95%

   ​3. Push Press

​ ​4x5 @ 70%

COMP WOD

4 Rounds

​5 1-arm Russian KB swing/arm

​5 KB snatch/arm

​3 1-arm KB overhead squat/arm

​1 Strict Minute Rest

​KB weight HAP to finish in under 15 mins  

​Use different KB weights for each movement if needed

Olympic Weightlifting 8 week goals

CFOKC Competition Team Oly Cycle starts Tuesday 6/9/14.
Please post your current maxes and your 8 week goals for the following:

1. Snatch
2. Clean
3. Jerk
4. Clean & Jerk

     Also, please post your perception of your weakness (goat). If you have followed BHT in the past or have competed at the Regional Level you should have a good idea of what that is. For those of you who are new to this, you will be starting on a Basic Gymnastic Cycle.

     Please get with Drew, Ginny, or Taylor to receive this programming and to be assigned your Weakness Coach.

     The weakness programming will start Wednesday and will be 4 weeks of work. At the end if that four weeks you and the coaches will assess your progress and decide on your next weakness cycle.