30.3

STRENGTH

1. Block Snatch Pull + Snatch
    2 @ 80%, 2 @ 85%
2. Block Clean Pull + Clean
    2 @ 80%, 2 @ 85%
3. Snatch Pull
    3 x 4 @ 90% (of snatch)
4. Front Squat
    5 x 2 @ 75%

CLASS WOD

  Do It

MIDLINE/GRUNT

  5 Rounds NFT
     10 GHD
      2 TGU each arm
     25 M Prowler Push



   

30.2

STRENGTH

1. Jerk
   3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%
2. Hang Power Clean (Below the Knee)
   2 x 2 @ 65%, 2 x 2 @ 70%
3. Heaving Snatch Balance
    3 @ 65%, 2 x 3 @ 70% (of snatch)

CLASS WOD

     21-18-15-12-9-6-3-
     Power Cleans (95/65)
     Toes to Bar

COMP WOD

     10 Min AMRAP Alternating Rounds with Partner
     5 Hang Snatch (155/105)
     7 Burpees
     9 Box Jumps (30/24)
   
   

30.1

2014 is coming to an end. We are really excited about the new year. Beginning next week we will implement a Comp Team Warm Up. This will include basic movements that we tend to see in high volume, but sometimes neglect to spend time on outside of WODs. Also, everyone start looking at your calendars. We are going to try to have a team dinner in the next few weeks. The rig is getting bolted down this week in the Annex. If anyone is available to help during the day Wednesday, Thursday or Friday let us know. We would love and appreciate any help any anyone can give to help have the space ready for 2015!

STRENGTH:

1. Block Snatch Pull + Snatch
   2 @ 75%, 2 @ 80%
2. Block Clean Pull + Clean
   2 @ 75%, 2 @ 80%
3. Clean Pull
    4 x 3
4. Pause Back Squat
    2 x 3 @ 65%, 3 x 3 @ 70%

SKILL:

EMOM for 10 Minutes
1 to 3 Reps of...
Muscle Up
Bar Muscle Up
    or
C2B Pull Up (5 to 7 if you choose these)

WOD:

4 Rounds for Time...
4 Cleans
4 Front Squats
4 Shoulder or Overhead
@ HAP

GRUNT:
Sled Drags
8  x 25M  (4 Front / 4 Back)

29.4

STRENGTH

     1. Push Press + Jerk
         2 x 2 + 1 @ 65 % (of Jerk), 2 x 2 + 2 @ 70%
     2. Hang Power Snatch (below knee)
        3 x 3 @ 60% of snatch
     3. Pin Back Squat (just above parallel)
         3 x 3 @ 55% (of back squat), 2 x 3 @ 60%

Make up anything you missed from earlier in the week. Steve Miller will be at the gym Saturday morning at 11AM. Cost is $20. Take advantage of him if you can!

29.3

STRENGTH

    1. Block Snatch Pull + Snatch
        2 x 2 (1+1) @ 75%, 2 x 2 @ 80%
    2. Block Clean Pull + Clean
         2 x 2 (1+1) @ 75%, 2 x 2 @ 80%
    3. Snatch Deadlift to Hip + Snatch Pull
         4 x 3 + 1 @ 80% (of snatch)
    4. Front Squat
         2 x 2 @ 70%, 2 x 4 @ 75%

COMP WOD
 
     7 Min AMRAP
        1 Rope Climb
        5 KB Double Arm Clean and Jerk
      10 Alt Pistols

CLASS WOD

     12 Min AMRAP
          30 Double Unders
          15 Hand Release Push Ups
          10 Power Snatch (115/75)

29.2

STRENGTH

     1. Jerk
        3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 3 x 2 @ 85%
     2. Hang Power Clean (Below the Knee)
        3 x 3 @ 60% (of clean)
     3. Heaving Snatch Balance
         3 x 4 @ 65% of Snatch

COMP WOD

    EMOM for 10 Min
    Odd:  10 Heavy KB Swings
    Even: 10 DB Rows

CLASS WOD

     12 Days of Christmas

29.1

A quick note from the two of us...

We hope each and every single one of you has a wonderful holiday and end of 2014. We appreciate each of you for letting us play a tiny role in your lives. Thank you for playing a positive role in ours. We love what we do and we love seeing each of you work hard and succeed. The growth in each of you over the last 28 weeks has been nothing short of incredible. Cheers to that! We plan to get together for a party/planning session in early January. Also, weekend gatherings will resume after the new year. Here is to a fabulous 2015!

STRENGTH

     1. Block Snatch Pull + Snatch (mid-thigh)
            2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
     2. Block Clean Pull + Clean (mid-thigh)
            2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
     3. Clean Deadlift to mid-thigh + clean pull
            4 x 3 + 1 @ 80%
     4. Pause Back Squat
            5 x 4 @ 65%

MIDLINE

     4 Rounds NFT
          12 GHD Sit Ups
           5 Strict Unbroken HSPU

CLASS WOD

     For Time...
     1K Row
     30 Cleans (135/95)
     50 Burpees

28.4

STRENGTH

1. Snatch
    2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, Then work to heavy single
2. Clean and Jerk
    2 @ 50%, 2 @ 60%, 2 @ 70%, 2 @ 75%, 2 @ 80%, Then work to heavy single
3. Front Squat
     2 x 3 @ 65%, 2 x 3 @ 75%, 3 x 3 @ 80%

COMP WOD

At 0:00

7 Min AMRAP
7 Deadlifts (315/205)
10 M Sprint
14 Alt Pistols
21 Double Unders
10 M Sprint

At 15:00

9-7-5
Thruster (135/95)
Muscle Ups

At 30:00

100 M Sprint every 2 Minutes for 10 Mniutes

28.3

STRENGTH
 
     1. Block Snatch Pull + Snatch (below knee)
         5 x 2 (1+1) @ 75%
     2. Block Clean Pull + Clean (below knee)
         5 x 2 (1+1) @ 75%
     3. Snatch Deadlift to Knee + Snatch Pull
         3 x 3 + 1 @ 75% (of snatch), 2 x 3 + 1 @ 80%
     4. Front Squat
          2 x 3 @ 65%, 2 x 3 @ 70%, 2 x 3 @ 75%

CLASS WOD

     For Time...
        1000 M Row
        20 Toes to Bar
        30 Deadlifts (225/155)
        20 Toes to Bar
        1000 M Row

COMP WOD

      10 Rounds for Time
             5 Box Jumps (30/24)
             10 M Sprint
             5 Hang Power Cleans (115/75)
             10 M Sprint

28.2

STRENGTH

    1. Jerk
         3 @ 65%, 3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 2 @ 85%
    2.  Hang Power Clean (Below Knee)
         2 x 3 @ 50%, 2 x 3 @ 60%
    3.   Snatch Push Press + Overhead Squat
         3 + 2 @ 70%, 2 x 3 + 2 @ 75%

COMP WOD

     2 Rounds...
     12 Broad Jump
     400 M Run
     Rest as needed between rounds

CLASS WOD

     12 Min AMRAP
     10 Wall Ball
     10 Alt Snatch (70/50)
     30 Double Under

28.1

STRENGTH

     1. Block Snatch Pull + Snatch (mid-thigh) 5  x 2 (1+1) @ 70%
     2. Block Clean Pull + Clean (mid-thigh) 5 x 2 (1+1) @ 70%
     3. Clean Deadlift to Knee + Clean Pull 2 x 3 + 1 @ 75%, 3 x 3 + 1 @ 80%
     4. Pause Back Squat 3 x 5 @ 60%, 3 x 5 @ 65%

SPRINTS

     1. 10 x 5 Yard Starts
         
     2. 5 x 10 Yard Sprints
         
     3. 4 x 40 Yard Sprints

CLASS WOD

     For Total Reps
       1 Minute Squat Cleans (185/125)
       1 Minute HSPU
       2 Minute Squat Cleans (185/125)
       2 Minute HSPU
       3 Minute Squat Cleans (185/125)
       3 Minute HSPU

COMP WOD

       7 Minute AMRAP
       10 Alt Jumping Lunge
       10 Jumping Squats
       6 DB Push Press (50/30)

Saturday 27.4

Steve Miller will be at the gym at 11AM. Cost is $20.

STRENGTH

     1. Push Press + Jerk
         2 x 3 + 1 @ 50%, 2 x 3 + 1 @ 60%, 2 x 3 + 1 @ 65%
            (3 Push Press + 1 Jerk) Use % of Jerk 1RM

     2.  Hang Power Snatch (below knee)
            3 x 4 @ 50% of Snatch

     3.  Muscle Snatch
            3 x 4 @ 35% of Snatch

 COMP WOD

     20 Back Squats (225/155)
     3K Row
     20 Back Squats (225/155)

          Rest 10 Minutes

    21 Push Jerks (185/115)
    21 Knees to Elbow
    15 Push Jerks
    15 Knees to Elbow
     9 Push Jerks
     9 Knees to Elbow
           *K2E are actually knees touching elbow....not bicep, not armpit, not air.

27.3

STRENGTH

     1. Block Snatch Pull + Snatch (Below Knee)
         3 x 2 (1+1) @ 70%, 2 x 2 (1+1) @ 75%
     2. Block Clean Pull + Clean (Below Knee)
        3 x 2 (1+1) @ 70%, 2 x 2 (1+1) @ 75%
     3. Snatch Deadlift to Knee + Snatch Pull
        3 x 3 + 1 @ 65%, 2 x 3 + 1 @ 70%
     4. Pause Back Squat
         2 x 5 @ 65%, 4 x 5 @ 70%

CLASS WOD

     Three Rounds for Time...
     30 Calorie Row
     100 Double Unders
     30 KB Swings (1.5/1)

SKILL

    1. Legless Rope Climb Practice

    2. 10 Shuttle Run with 20 sec Rest
        10 yards down, 10 yards back, 10 yards down. Touch the ground with your hand at each turn              around.
     

27.2

STRENGTH

     1. Find 1 RM Bench

     2. Jerk
         3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%

     3.  Hang Power Clean (Below the knee)
          3 x 4 @ 50% of full clean

     4.  Snatch Push Press + Overhead Squat
          3 x 3 SPP + 2OH @ 65% of snatch

CLASS WOD (6PM)

     "Nancy"
      5 Rounds for Time...
      400 M Run
      15 Overhead Squats (95/65)

COMP WOD

    21-15-9
       Deadlift (315/205)
       Box Jump (30/24)

27.1

STRENGTH

     Block Snatch Pull + Snatch (mid-thigh)
         3 x 2 (1+1) @ 65%, 2 x 2(1+1) @ 70%
     Block Clean Pull + Clean (mid-thigh)
         3 x 2 (1+1) @ 65%, 2 x 2(1+1) @ 70%
     Clean Deadlift to Knee + Clean Pull
         3 x 3 + 1 @ 65%, 2 x 3 + 1 @ 70%
     Front Squat
         2 x 3 @ 60%, 2 x 3 @ 65%, 2 x 3 @ 70%

SKILL

     Find Max Height Box Jump

CLASS WOD (5PM)

     8 Rounds for Time
         8 Hang Power Cleans (135/95)
         8 Hand Release Push Ups
         8 Ab Mat Sit Ups

COMP WOD (6PM)

     5 Rounds....
     10 Burpee Pull Ups
     10 Alt Jumping Split Lunges

26.4

STRENGTH

     15 Min to Est 1RM Clean and Jerk

COMP WOD

    At 0:00
       Three Rounds...
           15 C2B Pull Ups
           10 Power Snatch (135/95)
           50 Double Unders

    At 15:00
        10 Min AMRAP
             5 Deadlifts (275/185)
             10 HSPU
             15 Wall Balls (20/14)

   At 35:00
         4 x 200 M Run with 30 sec Rest

  At  50:00
         4 x 200 M KB Farmers Carry with 1 Min Rest

26.3

COMP WOD

     5 Rounds for Time...
     15 Sumo Deadlift High Pulls (75/55)
     15 Thrusters (75/55)

CLASS WOD and STRENGTH
   
     Do it.

26.2

STRENGTH

    Overhead 9 Min EMOM
        3 x 3 x 3 @ HAP
        (3 x 3) Shoulder Press, (3 x 3) Push Press, (3 x 3) Jerk

    Back Squat
        Find 1RM Max. Use Safety or spotter if needed.

Class WOD

    12 Min AMRAP
          10 Front Squats (155/105)
           5 Burpee Muscle Ups

COMP WOD

     Five Rounds NFT
         10 KB Goblet Walking Lunges
         30 M Prowler Push @ Heavy

   

   

26.1

STRENGTH

     Front Squats
          Do Class Front Squats, 4 x 3 @ HAP

     Snatch
          Find 1RM

     Squat Snatch + Overhead Squat
          7 x 1 @ HAP

CLASS WOD 5PM

     30 Toes to Bar
        then
     3 Rounds
     15 Hang Power Cleans
     15 Burpees
        then
     30 Toes to Bar

COMP WOD 6PM

      8 Min AMRAP
           10 Alt KB Snatch (1.5/1)
            5 Strict Chin Ups

Weekend in December

     During the month of December we will not have "organized" competitor training due to holidays and travel schedules. We will post work for Saturdays to do during open gym. On Sunday, please try to hit something you have missed during the week, squat or get outside and run! Weekends will start back up after the new year.

     Trainers are more than welcome to let people know if and when they will be at the gym if groups want to get together.  Please enjoy your time with your family, maybe take a little extra rest ::cough:: ::cough:: and chose this time to work on some weaknesses.

25.3

STRENGTH

      Front Squat
           5 @ 60%, 6 @ 65%, 2 x 6 @ 70%

     Deadlift
           5 x 3 banded @ HAP

COMP WOD
     No meeting time. Do on your own during the AM.

     At 0:00
     EMOM for 10 Min
     1 Round of Cindy
          5 Pull Ups
         10 Push Ups
         15 Squats

     At 15:00
     "Diane"
          21-15-19
          Deadlifts (225/155)
          HSPU
 
     At 25:00
     "Amanda'
          9-7-5
          Squat Snatch (135/95)
          Muscle Up

25.2

STRENGTH

     Bench Press
     10 x 1 @ HAP

CLASS WOD

     20 Min EMOM
     Even: 40 Double Unders
     Odd: 12 Burpees

COMP WOD

     At 0:00
       Grace (135/95)
            30 Power Clean and Jerks for Time
     At 10:00
       Heavy Grace (155/105)
            30 Squat Clean and Jerks for Time

25.1

AM STRENGTH

     1. Back Squat
        3 @ 70%, 3 @ 80%, 3 x 2 @ 85%

     2a. Romanian Deadlift
          4 x 5 @ HAP

     2b. Sots Press
           4 x 5 @ HAP

CLASS WOD (5PM)

      Open WOD 14.4
      14 Minute AMRAP
      60 Calorie Row
      50 Toes to Bar
      40 Wall Balls (20/14)
      30 Cleans (135/95)
      20 Muscle Ups

COMP WOD (6PM)

      Isabel
      30 Snatches for Time

24.4

STRENGTH

     Front Squat
     5 @ 75%, 3 @ 85%, 1 @ 95%, 1 @ 105%

COMP WOD

     10 AM....Santa's Coming....

24.3

STRENGTH

     1. Front Squat
          5 @ 60%, 3 @ 70%, 3 x 3 @ 75%

     2. 20 Min EMOM
         Even: 1 Banded Deadlift @ HAP with one green band
         Odd: 3 to 5 strict weighted pull ups

GRUNT WORK

      6 Min EMOM
      8 Russian KB Swings @ HAP

CLASS WOD

      In teams of two...

      Four Rounds

      300 M Row

      Max Rep Wall Balls (20/14)

      *Partner rows while other partner completes wall balls


     

24.2

STRENGTH:

     1 Bench Press
        8 x 2 @ 75% or HAP every 90 seconds

     2a. Pendlay Row
          5 x 5 @ HAP

     2b. DB Curl
          5 x 6 @ HAP each arm

CLASS WOD

      12 Min AMRAP
      30 Double Unders
      10 HSPU
      15 KB Swings (2/1.5)

COMP WOD

      5 Rounds for Time...
      5 Power Snatch (135/95)
     10 Wall Balls (20/14)
      1 Muscle Up (Add one muscle up each round)

24.1

AM STRENGTH

     1. Front Squat
          5 @ 80%, 2 @ 90%, 2 x 1 @ 100%

     2. 15 Min to work up to Heavy Snatch Single

     3.  5 Min EMOM
             2 Hang Power Snatch + 1 Power Snatch @ HAP

CLASS WOD 5PM

     3 Rounds for Time...
     30 Toes to Bar
     15 Clean and Jerks (155/105)

COMP CLASS 6PM
   
     5 Rounds For Time...
         5 Deadlifts (275/185)
        10 Burpees

MIDLINE

     5 Turkish Get Ups Each Arm

23.5

STRENGTH

    1. 15 Min to establish 1RM Clean

    2. 5 Min EMOM
        Clean Pulls @ 110% to 120%

    3.  5 Min EMOM
         Clean Deadlift @ 130%
       

COMP WOD

     1 PM. Tell your friends.

23.4

STRENGTH
   
     Back Squat
          3 @ 75%, 3 @ 85%, 2 x 2 @ 95%

     Incline Bench Press
           4 x 6 @ 80%

COMP WOD
    Noon

23.3

STRENGTH

    1.  Front Squat (do these instead of class Back Squats...do not squat twice)
         3 @ 75%, 3 @ 85%, 3 x 2 @ 95%

     2. 15 Minutes to Est...
         1 Rep Max Squat Clean
             Go from blocks, above the knee

     3. 15 Minutes to Est...
         1 Rep Max Jerk

CLASS WOD
    500M Row
        then
    15-12-9
    Hang Power Snatch
    Toes to Bar
     HSPU

COMP WOD
    5 Min AMRAP
    20 M KB Farmers Carry
    9 Double Arm Russian KB Swings
    7 Double Arm KB Snatch
    5 Double Arm KB Hang Clean and Jerk

23.2

AM STRENGTH

      1. 15 Minutes to Establish 1 RM Snatch

      2.  5 Min EMOM
           5 Snatch Pulls @ 110% to 120%

      3.  5 Min EMOM
           3 Snatch Grip Deadlift 150% to 175%

      4.  10 x 1 Bench Press @ HAP


CLASS WOD 6PM
    12 Min AMRAP
          5 Burpees
         10 KB Swings
         30 Double Unders

COMP WOD
      Alternating Tabata (8 Min)
          Jumping Squats
          Strict Pull Ups

23.1

AM STRENGTH

     1. Front Squat
          2 @ 60%, 2 @ 70%, 2 x 6 @ 75%

     2. EMOM for 12 Min
         Even: 5 Bent Over Barbell Rows @ HAP
         Odd: Max Rep DB Push Press (70/50)

CLASS WOD 5PM
     Five Rounds for Time...
     12 Deadlifts (155/105)
      9 Hang Power Cleans (155/105)
      6 Shoulder to Overhead (155/105)
    10 Pull Ups

COMP CLASS 6PM in the Annex
     In Teams of Two with one minute rest between each part...
          Part 1
               4 Min Max Rep Atlas Stone to Shoulder
                     Partners alternate every six reps
         Part 2
               4 Min Max Rep Burpees with Partner Deadlift Hold  (315/205)
                     Partners alternate every time DL bar is dropped
         Part 3
               4 Min Max Distance HS Walk with Partner Overhead Hold (185/115)
                     Partners alternate every time partner falls from handstand walk
 
   

22.4

STRENGTH

     Front Squat
     4 @ 75%, 4 @ 85%, 4 x 3 @ 90%

COMP WOD

     12PM. Tell your friends.

22.3

STRENGTH
   
     Back Squat
          4 @ 65%, 4 @ 70%, 4 x 3 @ 75%

     Fittest Games Lottery
          5 Minutes to establish a 3RM snatch
          1 Minute Max Bar Muscle Ups

CLASS WOD
     "Sham"
      7 Rounds for Time
      11 Bodyweight Deadlifts
      100 M Sprint

SKILL/MIDLINE
     4 Rounds NFT
          3 KB TGU Each Arm
          10 Glute Ham Raise
          10 GHD Sit Ups

22.2

STRENGTH

1.  Deadlift
     6 x 3 @ HAP across the board

2a. Bent Over DB Row
     5 x 5 each side (one arm at a time) @ HAP
2b. Incline DB Press
      5 x 5 @ HAP

CLASS WOD (6PM)
     Four Rounds for Time...
     12 Overhead Squats
     12 Toes to Bar
     12 Heavy Russian KB Swings

COMP WOD (7PM)
     For Time...
     2K Row
        then...
     15-12-9
         Pull Ups
         Hang Power Clean (155/105)

22.1

STRENGTH

Front Squat
     5 @ 70%, 5 @ 75%, 5 x 3 @ 85%

Bench Press
    10 x 3 @ 79%

CLASS WOD
     30 Thrusters (75/55)
     1,000 M Row
     30 Thrusters (75/55)

COMP WOD
     10 Rounds...
          2 Power Clean and Jerk
          2 Power Snatch
          Beasts (155/105)
          Ninjas (135/95)

21.5

COMP WOD
    3 PM

21.4

STRENGTH

     Back Squat
     3 @ 60%, 3 @ 65%, 3 x 6 @ 70%

COMP WOD
     Noon

21.3

STRENGTH
     Front Squat
          6 @ 70%, 6 @ 75%, 6 x 3 @ 80%

     Clean Grip Rack Pull
           5 x 3 + 6 Shoulder Shrugs
           http://youtu.be/u7NE34Vw81w

      One Arm DB Shoulder Press 
            5 x 6 each arm

CLASS WOD
     21-15-9
     Power Snatch (115/75)
     Toes to Bar
     *Please do the competitor front squats instead of the class back squats IF you squat during class.         Do not do both. Save your legs.

COMP WOD
      15 Min AMRAP
      5 Muscle Ups
      9 Overhead Squats (150/100)
     13 Box Jump Overs (30/24)

21.2

STRENGTH

1. 15 Min to find 1RM Jerk
   then
   EMOM for 6 Minutes 1 Jerk @ 85% or HAP

2A. Snatch Grip Deadlifts 10 x 3 @ 71%
2B. Bench Press 10 x 2 @ 77%

CLASS WOD 6PM
   21-15-9
   Power Cleans
   Bar Facing Burpees

COMP WOD 7PM
   AMRAP in 15 Min
         200 M Run
         15 KB Swings (55/35)
         10 KB OHS (5 Right/5 Left)
   

21.1

AM STRENGTH

    Front Squat
         3 @ 60%, 3 @ 65%, 3 x 6 @ 70%

    Accessory Lifts
         1A. 3 x 5 Sots Press
         1B. 3 x 5 Pendlay Row

GOAT WORK

CLASS WOD 5PM
     For Time...
     90 Ft Handstand Walk
     50 Calorie Row
     60 Ft Handstand Walk
     40 Calorie Row
     30 Ft Handstand Walk
     30 Calorie Row

COMP CLASS 6PM
     In Teams of Three...
     8 Min AMRAP (Follow the leader)
     50 M Sled Drag (25M down/25 M back)
     8 Back Lunge Pistols
     8 KB Clean and Jerk (55/35)
          *One team member pulls sled then moves to pistols while next team member pulls sled, etc.                   Only one person on a movement at a time.
   

20.3

STRENGTH

     Back Squat
          2 @ 70%, 2 @ 75%, 3 x 2 @ 85%

     Snatch Balance
          15 Minute to work up to 1RM
               then
          EMOM for 5 Min 1 Rep at 80% of 1RM

COMP WOD
     7 Min AMRAP
         7 Deadlifts (300/200)
        11 C2B Pull Ups
        15 Wall Balls (20/14)

20.2

AM STRENGTH
   
     Strength
         1A. Bench Press 10 x 3 @ 75%
         1B. Deadlift 10 x 2 @ 70%
              Alternate between the two as a 20 Minute EMOM

     Accessory Lifts
         2A. DB Rows  5 x 6 @ HAP
         2B. GHD Sit Ups 5 x 8

CLASS WOD 6PM

COMP WOD 7PM
     EMOM for 12 Min
          Even: 12 Wall Balls (30/20)
          Odd:  Prowler Push 30M @ HAP

20.1

Prelude:

     I am writing this after writing what follows. This is for all of you. Some of you need to hear every word. Some of you know every word already. I hope that as you read this you see it as I have intended. Not as me scolding or reprimanding you or someone else, I hope you and see it is an inspiration to come together, to support each other, and to reach for that next level.

Post:

Sunday was an interesting day. Here are some take away points.

Odd Objects 

     They are essential to this cycle and essential to the Games/Games Team athlete. The past two to three years of CF Games Team competitions have revolved around team lifts of odd objects. They can be hazardous/dangerous. I will continue to program them. Be careful when using them.

Attitude

     I lost my cool Sunday, and there is no excuse for that. What follows will sound like an attempt to excuse my outburst... it isn't. It may be the reason I said certain things, but it is not an excuse. I recognize that what I said was not appropriate for the setting and I apologize for that. I am truly sorry. That being said, let me address the issue:

Team

     Each of you make sacrifice to show up for competitor team practice. Each of you make these sacrifices for many reasons. Competing in CrossFit is supposed to be fun. It is also supposed to be challenging. You come to COMPETITOR TRAINING in order to train to be a competitor... or at least you should. If you cant be serious about what other people are trying to accomplish, don't come. We have goals for each other and for our gym and for our competitors. Don't make light of these goals, strive to reach them. 

     Some of us need to step up. Some of us need to shut up. Some of us need to continue to be the example we are being. Some of us need to do all three.

     If this were "Just Crossfit" you guys wouldn't make the sacrifices you make. You wouldn't pay the money you pay to travel and compete. You wouldn't show up for training sessions and team meetings and practices. You do this because you love it and because you are good at it. 

     Here is the most important thing I have said to any of you: "Get out of your own way". If you want to do this and you want to be successful at competing in CrossFit, then you have to allow yourself to take it seriously. LOTS and LOTS of things have been, are, and will be more important than this. I understand this wholeheartedly. The issue is this: Many of you train 20 plus hours a week for this. You wake up and go to sleep thinking about fitness for time. You have set goals for yourself in this sport. The worst thing you can do is undermine yourself by telling yourself "it's just CrossFit". Stop being your own saboteur. Start taking yourself seriously. 

     If you show up for this, and you are gonna ask a team to count on you... have the decency to take yourself seriously. 

     Have fun doing it. No one is asking you to remove the fun. I'm just asking you to "Get out of your own way"

AM STRENGTH

Front Squat
     2 @ 70%, 2 @ 75%, 4 x 6 @ 80%

Split Jerk
     15 Minutes to find 1RM
          then...
     EMOM for 5 Minute 1 rep @ 85% or HAP

10 Min EMOM
     Even: 5 Tire Flips
     Odd: 50 M Sled Pull
          If you are going to HOA, accumulate 15 tire flips and 4 sled drags at your own pace.

CLASS WOD

COMP WOD
     In teams of three (same gender)
          Follow the leader AMRAP for 8 Min
         10 Fat Bat Thrusters
         15 Toes to Bar
         5 Plyo Clapping Push Ups
   

19.5

STRENGTH
Bench Press
7 x 3 @ 75%

2a. DB Shoulder Press
      3 x 4 @ 85%
2b. Glute Ham Raises
       3 x 10
Perform a and b as alternating EMOM

COMP WOD at 3PM.

Turkish Get Up
Work up to heavy, stable single.

19.4

STRENGTH
Back Squat
2 @ 60%, 2 @ 65%, 6 x 2 @ 70%

COMP WOD
Noon
Be warned up and ready to deadlift at noon. We have a guest coach for some movements we will be doing during the "Get Big" cycle.

19.3

AM Strength

     Front Squat
          2 @ 70%, 2 @ 75%, 6 x 3 @ 80%

     Power Clean
          15 Min to work up to 1RM for the day
               then...
           EMOM for 5 Min 1 rep @ 85% of 1 RM found today

GOAT WORK

COMP WOD
       Alternating 18 Min EMOM
       1. 5 - 7 HSPU or 2 - 7 strict HSPU or 2 Freestanding HSPU
       2. 5 Viper Press @ HAP
       3. 30 Min Prowler Push @ HAP

19.2

AM Strength
     Strength
          1A. Incline Bench Press 10 x 3 @ 75%
          1B. Deficit Deadlift 10 x 2 @ 70%
                                     Try to alternate between these two lifts like a 20 minute EMOM

     Accessory Lifts
          2A. Pendlay Row 4 x 5 Heavy
          2B. Sotz Press 4 x 5 with stable and challenging weight

Class WOD

Comp WOD
3 partners, same gender
AMRAP for 10 minutes
The first team member will complete the following complex with a 108#/68# fat bar:
     1 Deadlift
     2 Hang Clean
     3 S2OH
Then all 3 team members will complete 6 synchronous jumping split lunges
Then the second member completes the complex
 6 synchronous jumping split lunges
Then the third member completes the complex
 6 synchronous split lunges
     repeat

19.1

AM Strength
Front Squat
     Warm Up
          6 @ 60%, 6 @ 65%
     Work Sets
          2 x 6 @ 70%
 
Power Snatch
     Strict 15 Mins to work up to a heavy 1 rep
          then
     EMOM for 5 Mins
       1 Power Snatch at 85% of todays heavy rep


Class WOD
     5PM Class

Comp WOD (6PM)
     5 rounds for time
          5 Broad Jumps (6ft/5ft)
          5 Heavy DB/KB Deadlift
          5 Ring Dips at MU height
          5 Strict Pull Ups
                                   If possible, perform everything except broad jumps
                                   with weighted resistance (ie. weight vest)

Get Big

Get Big Cycle Starts Tuesday

Post these  maxes to comments:
1. Back Squat
2. Front Squat
3. Deadlift
4. Bench Press
5. Shoulder Press

Week 18

Rest Week this week.
I thought I had posted that here, but I didn't. Week 18 is a rest week. If you have not found your 1 RM of Back Squat, Deadlift, and Bench Press....Do it this week. Get Big starts Monday!!

Great Meeting Tonight. I am excited about the upcoming month. First OC Throwdown Qualifier WOD above. We will try to get it done this weekend. That being said, HOA teams plan on meeting at 9:30 on Saturday.

HOA Team and Competition Team Meeting

We will meet tomorrow at 7PM after the 6PM class for a HOA Team and Competition Team meeting. We will meet in the War Room...aka the office across the street. Please try to have as many if not all of your HOA team members there. This is for everyone, including those on the comp team not going to HOA.

Thank you all for an excellent showing at AOK3 this past weekend. For those that competed and for those who helped, the competition team was out in full force. We appreciate all the effort.

17.3

STRENGTH
     Find 1RM Deadlift

WOD
     Anarchy Event 4
           6 Min Time Cap
           30 Deadlifts (185/115)
           30 Wall Balls (20/14)
           30 C2B Pull Ups
           6 Min Time Cap
           20 Hang Power Cleans (185/115)
           20 Wall Ball (25/16)
           20 Muscle Ups (Ladies 15)

17.2

STRENGTH
     Find Max 1RM Bench Press

CLASS WOD and STRENGTH
     Strength
         KB Snatch, 3 x 5 each arm
     WOD
         With a Partner, You Go I Go
             3 Rounds each
             300 M Row
             15 Hang Power Snatch
             12 C2B Pull Ups

COMP WOD
        Anarchy Event 2
        Teamers do Team Version
        Indy's do Indy Version
             We will set up in three lanes during comp class and go in heats.
       

17.1

It's Anarchy week! We are really excited. This week we are taking a break from our regularly scheduled programming. We have some strength for you that will help you prep for the next cycle. Next week will begin our "Get Big" cycle. We hope you feel like the endurance cycle did you some good. Thanks to everyone who came out for the 5K and participated this weekend. It was awesome. Enjoy your "week off" and to those of you competing this weekend...we can't wait to watch you. Kody and I have been working like dogs getting things ready alone with our other awesome helpers. Any of you that aren't competing that can help out this weekend...even if it is one day...it would mean a lot. Have fun. Peace.  - GK

STRENGTH
     Find 1RM Back Squat

WOD
     Anarchy WOD 1
     Four Rounds for Time...
     9 Plate Facing Burpees (Hand Release)
     6 Snatches (135/85)
     3/1 Rope Climbs

16.6

STRENGTH
     20 Min to find 4RM Front Squat
     3 x 4 @ 85% 4RM

COMP WOD
     Today at 2:30PM! Be there!

AOK Volunteer Meeting at 4:30. If any of you (that aren't competing) can help we would love it! We need many knowledgeable minds!

After the meeting we are asking for help to move the rig and platforms to the new space. We will provide pizza and probably a dance party (courtesy of me and Laura). I know it doesn't sound super fun, but think of it is another good training wod. Thanks in advance! - GK

16.5

5K Race
     Meet at Mitch Park (Pavillion #3 on the map above) at 9:15AM. We will start at 9:30AM.

ENDURANCE WODS
     After the 5K we will move back to the gym for our in house end of cycle comp wods. We plan to be finished between noon and 1PM.

16.4

CLASS WOD and STRENGTH
     Strength
          Snatch Grip Deadlift, 3 x 5
     WOD
          21-15-9
          Hang Power Snatch (135/95)
          Toes to Bar
          Lateral Jumps over Bar (R/L = 1)

COMP WOD
    Every Three Minutes for 18 Minutes.
    Minute 1: 4 KB OHS Each Arm @ HAP
    Minute 2: 5 KB Bench Press
    Minute 3: 200 M Run

SPEED WORK
     8 x 100 M Sprint
     Sprint Down / Jog Back

16.3

STRENGTH
     20 Min to find 4RM Back Squat
     3 x 4 @ 80%

CLASS STRENGTH AND WOD
     STRENGTH
           Push Jerk
   
     WOD
          "The Chief"
   

COMP WOD
     Every Other Minute for 10 Minutes
     Even: 10 Wall Balls
     Odd:  10 Pull Ups
        then....
     Every Other Minute for 10 Minutes
     Even: 5 Burpees
     Odd: 5 KB Clean and Jerk @ HAP

16.2

CLASS STRENGTH and WOD
     Strength
          KB Snatch
     WOD
          21-15-9
          Deadlifts (225/155)
          HSPU
          400 M Run

COMP WOD
     For 14 Minutes....
       First 30 Seconds
            1 Clean
            1 Hang Squat Clean
            1 Front Squat
            1 Thruster
             Hold in rack position until 30 seconds is up
        Second 30 Seconds
            Rest

16.1

HOA6 is coming...

ACTIVE RECOVERY
     Run 2 Miles
     Row 4K
     Swim 1K
     Bike 5 Miles
           Done at race pace + 30ish seconds

15.6

STRENGTH
     20 Min to work up to 1RM Clean and Jerk
     5 x 1 @ 80% of 1RM

COMP WOD
    Meet at 2:30PM


Don't forget...next Saturday is our 5K race at Mitch Park. The 5K will begin at 9:15AM.

15.4

Hey Dolf...Heyyyy

CLASS WOD and STRENGTH
     Strength  
          Deadlift, 3 x 5 @ HAP
     WOD
           21-15-9
           OHS (135/95)
           Toes to Bar
           200 M Run

COMP WOD
     Every Other Minute for 12 Minutes...
     Even: 4 S2OH @ HAP
     Odd: 10 Alternating Pistols

SPEED WORK
    10 x 100M Run - Sprint Down/Walk Back

15.3

    AOK3 is in two and a half weeks. What a cool time! For those of you who are competing, we hope you are excited. For those of you who aren't, we hope you help and come experience the fun. It really is a good time. As exhausting and stressful as putting on a competition can be, it is so rewarding to see the finished product and put on something awesome for our community to enjoy. 

     

     Our endurance cycle is ending next week. On Saturday, Sept 27th we will have our in house competition. Saturday morning will start with a 5K run at Mitch Park. After the run we will head back to the gym for two WODs like last time. We will have a sign up posted tomorrow so you can let us know you are coming to play. 

     Our "Get Big" cycle is next and it will start the week following AOK3. This is going to be a fun time of year. Hope you enjoy it. Oh yeah...and POST YOUR STUFF! Thanks. :) - GK

STRENGTH
     20 Min to find 6RM Back Squat
     3 x 6 @ 80% 6RM

CLASS WOD
     8 Min AMRAP
     12 KB Swings (55/35)
     12 Wall Ball
     Rest 4 Min
     8 Min AMRAP
     6 KB Thruster (55/35)
     30 Double Unders

COMP WOD
     16 Min Every Other Minute
     Even: 1 Min Airdyne (30 second sprint/30 second recovery)
     Odd: 3 Hang Power Snatch @ HAP

SKILL MIDLINE
     3 Rounds NFT
          30 Ft. Overhead Walking Lunge w/ Barbell (135/95)
          15 GHD Sit Ups
           2 KB TGU Each Arm

15.2

CLASS WOD and STRENGTH
     Strength
          Snatch, 3 x 5 touch and go @ HAP
     WOD
          12 Min AMRAP
          11 C2B Pull Ups
           2 Deadlifts (315/205)
          10 HSPU

COMP WOD
     Every Other 30 Seconds for 20 Min...
     :00  1 Hang Power Clean + 1 Hang Squat Clean @ HAP
     :30  4 Burpees
          Do this with a partner. One partner starts with cleans, the other with burpees.

15.1

Less than three weeks until AOK3!

ACTIVE RECOVERY
     Pick one of the following...
          Run 4 Miles
          Row 6K
          Swim 2K
          Bike 10 Miles

14.6

STRENGTH

    20 Min to work up to 1RM Snatch

        then...

    5 x 1 @ 80% 1RM

COMP WOD

    3PM today. Bring your people. 

14.5

This is the work from yesterday. Sorry for the delay. - GK

STRENGTH
     20 Min to find 8RM Back Squat
        then...
     3 x 8 @ 75% 8 RM

TEMPO RUN
      800M / Mile / 800M

COMP WOD
      HOA Team Work

14.4

CLASS WOD and STRENGTH
     Push Press, 5 x 1

     WOD
          2 Rounds for Time...
              Row 30 Calories
              20 Bar Facing Burpees
              15 Shoulder to Overhead (155/105)
               Rest 2 Minutes

COMP WOD
     Every Other Minute for 10 Min
          Even: 5 Hang Power Cleans @ HAP
         Odd: 5 Front Squat @ HAP

SKILL MIDLINE
     4 Rounds on Each Side
         1 KB Snatch
         3 OHS
         1 TGU
         5 KB Toe Touch

SPEED WORK
     8 x 200M Run @ 90% effort
         Walk 200M for recovery

14.3

STRENGTH (Do this instead of the class Front Squats)
     Front Squat
          20 Minutes to work up to 8RM
             then...
          3 x 8 @ 75% of 8RM

CLASS WOD (This is an altered version of the class workout)
     10 Minute AMRAP
     10 Back Lunge Pistol
     10 Hang Power Cleans
     10 Heavy Russian KB Swings

COMP WOD
     Every 2 Minutes for 14 Minutes....
          30 M Prowler Push
          30 M Sprint
            6 Burpees

14.2

AOK3 here they come...

CLASS WOD and STRENGTH
     Strength
           Deadlift
           10 Min to work up to heavy 1RM
              then...
           Every 2 Minutes for 10 Minutes
              2 reps at 60% of 1RM
      WOD
           800 M Run
           40 Burpees
           30 Toes to Bar
           20 HSPU
           10 Muscle Ups

COMP WOD
       With a partner...
       4 Rounds 3 Minutes of Work / 3 Minutes of Rest
            5 Deadlifts (115/75)
           10 S2OH (115/75)
           15 Box Jumps or Step Ups
                 While one partner works for 3 minutes the other partner is resting. Total WOD time will   
                 be 24 minutes. 

14.1

These ladies are getting ready for their 5K. Good work!

ACTIVE RECOVERY
     Pick one of the following...
           Run 3 Miles
           Row 5K
           Swim 1.6K
           Bike 7 Miles
                 All done at race pace + 30ish seconds per mile

13.6

STRENGTH
     20 Min to work up to 1RM Clean and Jerk
         then...
     5 x 1 @ 75% of 1RM

COMP WOD
     1:30PM

13.5

SQUAT
     20 Min to find 10RM Front Squat
         then....
     3 x 10 @ 70% 10RM

TEMPO RUN
     400M / 2 Miles / 400M

COMP WOD
     12 PM

Steve Miller will be at the gym at 11AM for an Olympic Lifting session. Cost is $20. We encourage you to take advantage of his being at CFOKC. For now, Steve will be at the gym every other SAturday. This is on a "pay as you go" basis so show up when you can. Comp WOD will start promptly at the conclusion of Steve's session.

13.4

We are more than halfway done with the Endurance Cycle and will be moving on to our Get Big cycle soon (week 17) I hope that you are accomplishing your goals.

 I wish I could shout to the CF world how unique our situation is. When Games season arrives I know I wont have to.

Keep your eyes on the prize and keep creepin' on that long term.There are LOTS of new things coming down the pike for the CFOKC competition team.

Stay Hungry My Friends

C:LASS WOD AND STRENGTH
     SNATCH
          12 Min to Find Max Snatch for the Day
              then
           EMOM for 5 Min
           1 Snatch @ 80% of Max for the Day
      WOD
            "Christine"
                  3 Rounds for Time...
                        500M Row
                        12 Bodyweight Deadlifts
                        21 Box Jumps (24/20)
         

COMP WOD
90 Double Unders
9 Burpee Pull Overs
9 Thrusters (135/95)
70 Double Unders
7 Burpee Pull Overs
7 Thrusters
50 Double Unders
5 Burpee Pull Overs
5 Thrusters

SPEED WORK
     4 x 400M Run @ 85% Effort
     1:1 Work:Rest

13.3

     Tell all your friends to follow the AOK3 Instagram page (@theaok3) and we will tell you all about Event 1...yes...there is more. Tease....tease....tease....

SQUAT
     20 Min to find 10RM Back Squat
          then...
     3 x 10 @ 70% 10RM

CLASS WOD
     "Nate"
          20 Min AMRAP
               2 Muscle Ups
               4 HSPU
               8 KB Swings (70/55)

13.2

     This is Stella.  

CLASS WOD and STRENGTH
     Stregnth
          20 Minutes to Max Out S2OH
     WOD
           "Helen"

COMP WOD
     EotherMOM for 20 Min
          Even: 5 KB Bench Press @ HAP
          Odd: 5 KB Clean and Jerk @ HAP, 20 Double Unders
   
GRUNT
     Move and odd object for 800M
          Log, sled, bar, sandbag, farmer carry...
   

12.5

     These two are putting in some work at the Mid America Championship. Taylor is sitting in first after crushing the competition. Kelsey is in sixth after being one of the only ladies to use muscle ups. Keep up the solid work you two. We are proud of you. 

SQUAT
     Back Squat
          1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%

TEMPO RUN
     800M / 2 mile / 800M
          First 800M is "ramp up" to pace, 2 mile is race pace + 10ish seconds per mile, last 800M is cool down from pace.

COMP TEAM WODS
     Meet at the board at 11:30AM. WODs will begin promptly at noon. Be ready for explanantion of how all WODs will run.