3.2

3.2

     Hi fitness friends. This is your Assistant Competitor Team Coach, GK, speaking. Don't let Head Coach Drew get too much of an ego because he has a cooler title than I do. 

     He's not my boss. I'm just his helper. There is a difference. P.S. Great post yesterday, Drewby. 

     We are now into our third week of our Competitor Team training. I have loved seeing the enthusiasm and commitment from each and every one of you. I hope you are utilizing your specialty coach. If you have not talked to them, make sure to check the list at the front desk. You have been assigned to someone fabulous. 

     When you took on the role of a member of the CFOKC Competitor Team you did so knowing your goal was to improve. At least, I hope that was one of your goals. All of us talk about how important the mental aspect of competition is. You have to be prepared mentally before you go into any competition. If you aren't then you will just flop around like a fish out of water.  You have to know the WODs and know how you plan to attack them anytime you compete. 

     Training should be the same way. Train like you play. If you want to be prepared for competition you need to be prepared for your training session. What does this mean? 

     Read. Memorize. Educate yourself. 

     Your workouts are posted for you by 8PM the day before you walk into the gym to go through training. You have computers, phones and iPads with ample amounts of wifi and data service. There are zero reasons you should not know exactly what you are doing for training when you walk into the gym to train. ZERO. 

     Tuesday 5PM and Thursday 6PM classes have been dedicated to the Competitor Team training. However, all of our other CFOKC members are still invited to participate and join in the fun. As a team member, you are expected to be prepared. It's like studying for a test. You should already know what is expected of you before Drew, Bryan or myself tells you what is happening. You should already know what 60% of your snatch is before one of us says, "Today we are snatching". (Let's face it...that's pretty much every single day.)

     Time is precious. We have allotted 90 minutes two days a week specifically for you guys. You are so special, right? Don't waste that time! We will not wait for you. I don't want to leave you behind, but we are not willing to sacrifice the time of those who are ready to go so you can look at a calculator. If you need to, have your weights written down when you walk into class, do it. It should be like clockwork. We are all adults and we are all committed to the process. 

     If you are late, jump in and get started. If you aren't sure what we are doing, have your phone with you and look it up. As much as we love answering fifteen questions during class, it keeps us from coaching those who came prepared. We won't leave you high and dry. The information is surrounding you in the form of the blog, coaches in class and fellow team members. 

     In saying this, please don't hesitate to ask us questions outside of class. We want to help you. That is why we do this. Find your specialty coach. Use them! We just ask that during class time you are ready to go and ready to work. Be prepared. See you in class. 

     

The First Golden Hammer

OLY STRENGTH

1. Power Clean

3 @ 70%, 3 @ 75%, 3 @ 80%, 3RM

2. Power (Push) Jerk

3 @ 60% (of split jerk), 3 @ 65%, 3 @ 70%, 3RM

3. 1 Heaving SN Balance + 2 OHS

2x1+2 @ 70%, 1+2 @ 75%, 1+2 @ 80%, Heavy set

SQUAT STRENGTH

      1. Back Squat

            8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85%

      2. Front Squat

            5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80%

GOAT WORK