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)