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.

12.4

We got to see Paivy's first three muscle ups tonight...and Nikki is close behind. By my count that's ten CFOKC ladies that have or are getting consistent muscle ups. That's pretty awesome. 

Get your HOA teams read for some team WODs at Noon this Saturday. 

CLASS WOD and SKILL
     Skill
          3 sets max unbroken muscle ups
               or
          3 sets max unborken C2B pull ups
     WOD
         10 Min AMRAP
              20 Hand Release Push Ups
              20 Alt Pistols

COMP WOD
     EotherMOM for 16 Min...
          Even: 3 x 1 Full Snatch + 1 OHS (155/105 or HAP)
          Odd: 20 Unbroken Double Unders

SPEED WORK
    10 x 100M
        Sprint down / walk back

12.3

     Beginning Saturday, September 6th, Steve Miller will be back at CFOKC for a regular Olympic Lifting class. The class will take place every other Saturday from 11AM to 12PM. The cost is $20. This is a pay as you go class. Come when you can. Take advantage! If there is enough interest, we will try to get him on Sundays the alternating weeks. This class will be open to all CFOKC members, not just competitors. We encourage you to be there at 11AM and stay for our Comp Team WOD at noon. Happy lifting!

SQUAT
     Back Squat
         1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
     Front Squat
          1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%

CLASS WOD
     Four Rounds for Time...
          21 KB Swings
          15 HSPU

COMP WOD
     EotherMOM for 16 Min
          Even: 150M Sprint Row
          Odd:  25M Sled Pull (135/90)

12.2

Fear the Beard

CLASS WOD and STRENGTH
     S2OH
          10 Min to Find a 4RM
              then....
           1 x 4 @ 90%, 1 x 4 @ 80% (of 4RM)
      WOD
           10 Muscle Ups / 100 Double Unders
             8 Muscle Ups / 80 Double Unders
             6 Muscle Ups / 60 Double Unders
             4 Muscle Ups / 40 Double Unders
             2 Muscle Ups / 20 Double Unders
             15 Minute Time Cap

COMP WOD
      EMOM in 3 Minutes...
         5 Power Snatch (135/95 or HAP)
     EMOM in 3 Minutes...
         5 Thrusters (165/115 or HAP)
     EMOM in 3 Minutes...
         5 Hang Power Cleans (205/125 or HAP)
     EMOM in 3 Minutes...
         5 Deadlifts (HAP)

MIDLINE/SKILL
     3 Rounds Each Arm (NFT)...
          3 KB Snatch
          1 KB TGU
          3 KB OHS
          5 KB Overhead Toe Touch
   
         

12.1

       Steve Miller will be returning in the next week or two for a regular weekend class. This class will be a "pay as you go" unlike our eight weeks that were prepaid with your comp team membership. Cost will be $20 per class. We would like to offer this before our competitor training on the weekend and it will be open to all OKC members. We are looking at 11AM on Saturday before Comp Team at 12PM. Final details will be posted once it is confirmed. Look to start the weekend of Sept 6th (after Labor Day). 

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

11.6

Get Well Soon to Monica's Nose....

SQUAT
     Front Squat
          1 x 5 @ 60%, 1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%

OLYMPIC LIFT
     20 Min to find 1RM Clean and Jerk
         then...
      5 x 1 @ 70% 1RM

COMP WOD
     2PM

11.5

COMP TEAM WODs
     Start AT 1100
     Be warmed up by 1050, we will review the WODs, set up, and start AT 1100

SQUAT
     Back Squat
          1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

TEMPO RUN
     400 meter / 2 Mile / 400 meter
          First distance is a ramp up to "pace
          Second distance is "race pace" + 10 seconds per mile
          Last Distance is a cool down from "pace"

11.4

CLASS WOD and STRENGTH
     Six Rounds...
          1 Min Squat Cleans
          1 Min Rest
               Increase weight every set

COMP WOD
     Partner WOD You Go - I Go (20 Min Time Cap)
          Four Rounds...
               250 M Row
               15 Deadlifts (225/135)
                5 Muscle Ups

SPEED WORK
     4 x 400M Run
          85% effort for each sprint.
          1:1 Rest

11.3

STRENGTH
     Back Squat
          1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%, 1 x 1 @ 103%
     Front Squat
          1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

STRENGTH EMOM
     For 10 Min...
          3 Bench Press
               Start at 50% of 1RM and work up each set

SKILL EMOM
     For 10 Min....
          Even: 100m/85m Row then max rep HSPU
          Odd: Rest

CLASS WOD
     Do It. All of class.

11.2

CLASS WOD and STRENGTH
     S2OH
          Work Up to a 2RM

     Tabata...
          Tabata Row / Rest 1 Minute
          Tabata Sit Ups / Rest 1 Minute
          Tabata  Slam Ball / Rest 1 Minute
          Tabata Wall Ball

COMP STRENGTH
     EotherMOM for 10 Min....
          Even: 3 very fast burpees on the 30 seconds (six total each minute)
          Odd: 3 s2OH @ 70% of weight from class strength

COMP WOD
     For Time....
          400 M Run
          20 TTB
          30 Thrusters (65/45)
          800 M Run
          30 Thrusters (65/45)
          20 TTB
          400 M Run


We are in week 3 of 8 for our endurance cycle. Here is the weekly schedule:

11.1

ACTIVE RECOVERY
     Choose One
          Run 4 Miles
          Row 6K
          Swim 2K
          Bike 9 Miles
               Done at race pace + 30ish seconds

Sunday 10.6

Congrats to Drew Hymer (2nd Place) and Megan Tipton (4th Place) this weekend at the Firefighter Throwdown in Dallas. 

FRONT SQUAT
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

OLYMPIC LIFTING
     20 min to work up to 1RM Snatch (Heavy Single)
          5 x 1 @ 70% of Heavy Single

COMP WOD
     Meet at 2PM

Saturday 10.5

Now that we have formed HOA teams, there have been lots of questions.

The competition team is about team.
It is about training to get better.
It is about being pushed to be the best by those who are the best.

HOA is at the end of October

Teams were formed for multiple reasons.

We will have teams that represent Crossfit OKC well.
They will be made up of individuals who are members of Crossfit OKC.
They will not be made up of individuals who are not members of OKC.

The programming on this site is free. 5 Athletes have made top 20 at Regionals by following this programming. CF OKC won HOA last year by following this programming.

We will have team focused training sessions as we get closer to HOA.
We will have some friendly competition between the various teams.
Many of you competitors have been here before, keep on keeping on.

The CFOKC staff is willing to help anyone who needs help, just ask.

BACK SQUAT
     1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%

TEMPO RUN
     800M / 1 Mile Run / 800M Run

         First is a ramp up to "pace", second distance is "race pace" + 10 seconds per mile, last distance is cool down from "pace".

COMP WOD
     11AM

10.4

CLASS WOD and STRENGTH
     "Isabell"
          rest 2 mins then:
     1K row

COMP WOD
     Speed Work
          6 x 200 Meter Run
           (85% effort for each sprint, Jog 200 meters between each sprint)  

SKILL
     20 - 14 - 8
          Pistols
          HSPU
     then
          150 Double Unders
               (In as few sets as possible)
       

10.3

There is a phenomenon that I have been trying to explain for years. This article from Greg Everett does it more eloquently than I ever have. Click here for: Are you an Athlete or an Exerciser? 

Please read it. 

It might change your thoughts about what we do. 

It might change your thoughts about what it is that you do.

Thanks to  J G Marking for the find.

COMP WOD
     EMOM for 15 mins of
          Min 1: Tabata Battling Ropes
          Min 2: 5 HSPU on the 30 seconds
          Min 3: Tabata Jumping Split Lunge

STRENGTH
     Back Squat
          1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%
     Front Squat
           1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

CLASS WOD
     "G.I. Grace"
          10 Rounds for Time...
               10 Burpee Pull Ups (at least 6 inches above reach)
                3 Clean and Jerks (135/95)

GOAT WORK

10.2

Competition breeds competition.
Its local competition season. It's obvious.

What is important right now, in this season?
Focus

What are your goals?
Excellence?
It is easy to lose sight of the long term.
I am here to remind you.

What are your goals?
Podium Anarchy?
Podium MAC/ACO/HOA?
By all means, practice the WODs thrice.

What are your goals?
Step on the NC Regional floor as a competitor?
Step on the CF Games floor as a competitor?
Then practicing WODs is not for you.
For you...Training

You compete to learn
You compete to grow
You compete to know yourself and be familiar with competition.
You compete in search of that next level.
You arrive prepared
You leave with knowledge and with your head held high.

You will learn more from Defeat than you will ever learn from Victory.

During this off-season:
Do Not lose sight of Regionals or the Games.
Do Not forsake your training.
Do Not be discouraged.

Train through the off-season
Train for the Games season

COMP WOD

     EotherMOM for 20 Minutes
         Even: 100/80 meter Row then 5 Burpees
         Odd: 5 Double Arm KB Snatches @ HAP
              (After completing snatches, hold the KBs in the rack position until 30 seconds)


SKILL/MIDLINE

     3 Rounds Not For Time....
          5 KB Bench Press Right Arm @ HAP
          5 KB Bench Press Left Arm @ HAP
          10 GHD Sit ups
          Accumulate 45 sec L Sit Hold Parallettes


CLASS WOD (This includes class strength)

     5 Rounds for Time...
          5 OHS (135/95)
          10 T2B
          15 DB Hang Squat Cleans (40/25)
          20 Double Unders

10.1

     The Olympic Meet marked the end of our eight week Olympic lifting cycle. In the comments, please post your pre cycle and post cycle maxes for snatch and clean and jerk. This does not have to be what you lifted in the meet, but if you did PR in the meet that rocks.  This can be a max from any point in the cycle. 

Our good friend, Nicole Berry, joined us from CF Jenks on Sunday. 

Active Recovery Your Choice of One
     Run 3 Miles
     Row 5K
     Swim 1.6K
     Bike 7 Miles
          Done at race pace + 30ish seconds

Sunday 9.5

Awesome Job at the Competition today!!!! Fun was had by all. I will post more thoughts as the week goes on. For those of you who were not present, this was how the competition was scored:

Event 1: Olympic Total
Event 2: Sinclair
Event 3: Hemanda
Event 4: Gramlen

"Hemanda"
     5 Snatch (at 75%/80% of meet Max)
     5 Muscle Up
     3 Snatch at (75%/80% of meet Max)
     3 Muscle Up
     1 Snatch at (75%/80% of meet Max)
     1 Muscle Up

"Gramlen"
     3 Rounds
          400 m Row
          20 alternating 1 arm KB snatch (55/35)
          8 Clean and Jerk (65% of meet Max)

Winners:

Men
1. Kameron Rosenau
2. Taylor Sandefur
3. Joey Marking

Women
1. Kelsey Duncan
2. Nicole Casanova
3. Jayme Moreau/Chesca Washko (they didn't compete as one person, they tied)

Sunday

COMP WOD
3:00 WOD/s TBA

9.4

     This Saturday is our In House Olympic Lifting meet. We will weigh in on Friday night at the gym. We will post a time tomorrow. The meet was planned to be sanctioned, but unfortunately it will not be. Don't worry, plenty of time to still qualify for upcoming national meets if that is your goal. 

     The purpose of THIS meet is to see where you are after the last eight weeks. We encourage each of our competitor team members to sing up. It's free. Come lift. This helps us determine whether what we have been doing over the last two months has peen productive. 

     We need you to register here if you have not yet registered. Registration closes at 8PM tonight (Thursday). We plan to start the meet at either 9AM due to the lower number of entries. We will break for lunch and have two WODs beginning early afternoon. If you can't stay for the afternoon we still want you to lift in the meet. So sign up. Now. Do it.

Happy day late birthday to this guy. 

CLASS WOD and STRENGTH
     10 1 Minute Rounds
          3 Deadlifts (315/205)
          40 M Shuttle Run (10M down/back)
          Max Rep Burpees
               Rest 1 Min Between Rounds

COMP WOD
     Speed Work
          8 x 100M
          Sprint Down / Walk Back

SKILL/MIDLINE
     4 Rounds NFT
          8 GHD Sit Ups
          5 Right Arm KB OHS
          8 Glute Ham Raises (on the GHD Machine)
          5 Left Arm KB OHS

9.3

I am sure you have noticed the cycle change. If you haven't, the title for 9.1 should have tipped you off. We will do some "closing thoughts" on the Oly Cycle after the in house meet that you are all signing up for. Until then, reflect on those 8 weeks and remember how we got here.

Endurance cycle:
We are not abandoning strength... I guarantee. You just did a crash course in CNS training, which we will do a lot more of as we get closer to The Open. Now we will use that new-found "strength through technique" as we transition into what I am calling an Endurance Cycle. This cycle will be as much about cardiovascular endurance as it is about muscular endurance. We will not lose any strength this cycle and we will challenge ourselves daily with the Olympic lifts. Squatting will still be twice weekly.

The volume will decrease slightly. Slightly. This should give you the opportunity to really focus on your goat work. Many of you have not gone to trainers about ideas for you goat work. I guarantee you that if you pick a skill and spend a month attacking it, you will see results.

One of the more "OCD competitors" asked me what our plan was for the rest of the year. I have laid this out to many of you before, but I will post it here so you can start preparing yourself and thinking about your goals for these cycles.

Endurance Cycle: 8 weeks with a 5K run and competition at the end.
Get Big Cycle: 8 to 10 weeks focusing on the power movements and moving odd objects. This cycle will culminate with a power lifting meet and mini strongman competition.
Explosive Cycle: 8 to 10 weeks of working on being more explosive with our lifts and efficient with our movements.
Engine Building/Goat Killing/Open Prep: Depending on how you count, there have been between 15 and 20 different movements in The Open. We will fill the holes in our game an dig deeper to increase our GPP.
The Games Season Begins.

There it is in a nut shell. Enjoy this cycle while it lasts.

ThreeMOM for 12 Minutes of
Minute 1 - 30 Seconds Airdyne - hard/sprint
Minute 2 - On the 30 seconds 1-3 rope climb
Minute 3 - On the 30 seconds 5 very fast burpees

STRENGTH
Back Squat
     1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%
Front Squat
     1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%

CLASS WOD
     21-15-9
     DB Push Press (60/30)
     KB Swing (70/55)
          Then...
     800M Run

GOAT WORK

9.2

     Along with our regional season goals, we had some off season local competition podium goals set for our team. Unfortunately, I think I set the bar too low. So far this year...

     1st - CrossFit OKC - Natural State Throwdown II

     1st - Kameron Rosenau - Red Dirt Classic

     1st - Jay Wade - Red Dirt Classic

     3rd - Kristen Rosenau - Red Dirt Classic 

     I may be missing one or two, but after the numbers CFOKC is putting up so early this season, I've decided to re-evaluate our goals. New goal: 10 - 15 podium spots this season. Get some. 

    

20 Minute EotherMOM
     Even: 200 M Run
     Odd:  3 Unbroken Touch and Go Power Snatch @ HAP

SKILL/MIDLINE
     4 to 5 challenging sets of....
          3 KB Snatch
          1 TGU
          10 KB Overhead Toe Touch
          Switch Arms    

CLASS WOD
10 Minute Time Cap...
     1500 M Row
     30 Pull Ups
     Max Rep Hang Power Cleans (185/115)

9.1 New Cycle Starts Today

Jay Wade crushing at Battle of the Benchmarks. 

ACTIVE RECOVERY
     Pick one...
          Run 2 Miles
          Row 4K
          Swim 1K
          Bike 5 Miles

Done at race pace + 30ish seconds per mile

AOK3 Sign Up goes live at 8PM tonight!
Make sure you get signed up here! 

Saturday 8.4

Red Dirt 2013...Good Luck CFOKC'ers!

SQUAT STRENGTH

      1. Back Squat

            5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100%

      2. Front Squat

            5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85%

      3. Glute Ham Raise

            3x10 perfect form

COMP WOD (To be completed on your own. We will not meet at 11AM together.)

     At 0 Minutes...

          500 M Row

               then

          "Amanda"

               9-7-5

               Muscle Up

               Squat Snatch (135/95)

      At 20 Minutes...

           500 M Row

               then

           21-15-9

           Squat Clean (135/95)

           Bar Facing Burpee

      At 40 Minutes...

          500 M Row

               then

           4 Rounds...

                10 DL (135/95)

                5 Pull Ups

                10 Push Ups

                15 Squats

      After WOD you have until 60 Minutes to complete...

             400 M KB Farmers Carry (1.5/1)

Sunday Steve will meet at regular times. This is the last week. We will not meet as a group at 3:30, but we will post a COMP WOD for you.