49.1

Team Practice tonight from 5 to 7, be there


AM Strength
  Back Squat

     1 x 3 @ 70%
     1 x 3 @ 80%

     3 x 2 @ 85%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In you last set, either complete the 2 reps or max reps up to 8

Weekend Testing

     If you missed any of the tests from this weekend, find someone who did them, find out what they were, and do them. Do them sometime before or after Team Practice tonight. These tests will be a VERY important part of our planning as we move forward. They will also continue over the next week or so. Be diligent and complete them. We have the luxury of collecting a lot of data over the next few weeks. If you can stay consistent with these tests, it will be extremely beneficial for the team.

48.5

Team Meeting
Tonight. 5PM. War Room. Be there if at all possible.

I am super excited for you guys. These are great Events that will really afford you an opportunity to shine. You guys have put in a lot of work to get to this point. We will be working the next three weeks in a much different way than most of you are used to. We will be doing our best to hack into the structure of these Events and come up with the best strategy for the team. This will require you, and especially me, to have an open mind about how we attack these workouts. Some of them are very straight forward, some of them will take a considerable amount of strategy.

Time trials will be SUPER important. We will be doing a lot of testing and tweaking of these Events. If you are asked to test something this next week, we need VERY accurate times. Please be diligent about this.

Friday or Saturday AM Strength
  Front Squat

     1 x 5 @ 75%
     1 x 3 @ 85%

     1 x 1 @ 95%
     1 x 1+ @ 105%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set, attempt a new 1RM. Continue past 105% if possible.

Friday or Saturday AM Skill

 We will be doing a lot of testing tonight, so do not kill your shoulders. Warm shoulders up and perform one or both of the following. If you chose only one,  choose the one you need to work the most:

  5 Rounds For Time:
     20 foot unbroken HS walk
     10 GHD sit ups

AND/OR

   For Time:
     600 meter Run/Sprint
     15 Strict HSPUs
(record time and then continue)
     25 Calorie Row
     15/10 Muscle Ups

48.4

Rest Day...Or...

Event 6

     Five Rounds for Time...

          25 Calorie Row

          16 Chest to Bar Pull-Ups 

           9 Strict Deficit HSPU 

                          Time Cap 16 Min

Event 7

          15 Muscle Ups

          1 Squat Clean (205/135)

          1 Squat Clean (225/145)

          1 Squat Clean (245/155)

          1 Squat Clean (255/165)

          1 Squat Clean (265/175)

                         Time Cap 6 Min

48.3

I am sure that you have all seen this. We did Day 1 yesterday and will do Day 2 today, guess what's coming tomorrow. Last year CFHQ released the Events in the same manner, which means team will probably be released Thursday. This will give you a chance to practice the movements that #TeamCFOKC will be doing in MN. It will also give you a feel of what the Indy's will be doing at Regionals. I never would have guessed the 1 Mile Run or the SDHP's, but I did predict the GHD Sit-Ups...so booya? **Pats self on back**

AM Strength and Skill
  Front Squat

     1 x 5 @ 60%
     1 x 3 @ 70%

     3 x 3 @ 75%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set, complete the 3 reps prescribed or do max reps up to 20


  Olympic Work
     1A. Snatch Pull 3 x 4 @ 95%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 95%

Before attempting Events 4 and 5, warm up to close to 90% of your 1RM Snatch. Estimate what you would use as an opening attempt and load your bar accordingly. Then, rest 15 Minutes prior to starting the HSW. Pretend you are holding before your heat, don't get cold.

With a Running Clock:
2015 Individual Regional Events 4 and 5

At Time 0:00
     Event 4
        For time:
        Handstand walk 250 ft.
                 Time cap: 3 minutes

At Time 4:40
    Event 5 (begins 1 minute and 40 seconds after Event 4 ends
          20 seconds to complete 1-rep-max snatch

At Time 6:20
          20 seconds to complete 1-rep-max snatch

PM Competitor WOD
2015 Individual Regional Event 3

     For time:
          1-mile run
          50 overhead squats (135 / 95 lb.)
          100 GHD sit-ups
          150 double-unders
          50 sumo deadlift high pulls (135 / 95 lb.)
          100 box jump overs (24 / 18 in.)
                    Time cap: 26 minutes

48.2

Morning Session

15 Min EMOM Clean Work, 5 Min 1RM
     Minutes 1-5:  1 Power Clean + 1 Hang Squat Clean @ or around 60% of 1RM
     Minutes 6-10:  1 Power Clean + 1 Hang Squat Clean @ or around 65% of 1RM
     Minutes 11-15:  1 Power Clean + 1 Hang Squat Clean add weight each minute
                         

Olympic Work

     1A. Clean Pull 3 x 3 @ 95%
     1B. 2 Halting Clean DL+ 2 Floating Clean DL 3 x (2+2) @ 95%

Grunt Work


     400 Meter KB Farmer's Carry (45/25)
          At meter 0, 200, 400 Perform:
                    7 Russian Double Arm KBS
                    5 KB Clean and Jerk

                    3 Double arm KB Snatch

 Afternoon Session

Comp WOD

     Randy
          75 Snatches for Time
                         6 Minute Time Cap

Rest 10 Minutes

     Tommy V
         For time:
           21 thrusters (115/75)
           12 rope climbs (15 ft. Rope)
           15 thrusters
            9 rope climbs
            9 thrusters
            6 rope climbs
                      16 Minute Time Cap


   

48.1

Monday Recovery or Tuesday AM Session

Strength
  Front Squat

     1 x 5 @ 80%
     1 x 2 @ 90%

     2 x 1 @ 100%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               If your last set feels good, Try for a new 1RM

Skill Work

     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6-20 Min EMOM/EOtherMOM
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)

47.4

10 Min EMOM, 5 Min 1RM Snatch Work
     Minutes 1-5: 1 Hang Power + 1 Full Snatch @ 75%
     Minutes 6-10: 2 TnG Power Snatch @ 75-80%
     Minutes 11-15: Find Today's TnG Power Snatch2RM, no more than 3 missed attempts

  Olympic Work
     1A. Snatch Pull 3 x 3 @ 95%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 95%


Comp WOD

     7 Rounds For Time
          200/150 meter Row
          7 Burpee over Rower
          Rest 30 seconds
     
Rest 5 Mins

     For Time:
          30 KB Clean and Jerk (53/35)
          30 Double Arm Russian KB Swing (53/35)
          30 One Arm KB OHS


Grunt Work

  3 Rounds 
     400 meter Run @ best time + 30 seconds
     30 Meter Prowler Push @ HAP (not too heavy that it limits a continuous push)
     20 Glute Ham Raises
     10 GHD Sit Ups

   

47.3

Morning Session
Strength 

  Back Squat

     1x3 @ 75%

     1x3 @ 85%

     3x2 @ 95%

               Overestimate your max as described before
               Reduce weight if needed, decide by feel
               In your last set, complete the 2 reps prescribed or do max reps up to 5

  10 Min EMOM Press Work, 5 Min 1RM
     Minutes     1-5:  2 Push Jerk @ or above estimated 65% of 2RM
     Minutes   6-10:  2 Push Jerk @ or above estimated 75% of 2RM
     Minutes 11-15:  Attempt to find today's 2 RM Push Jerk

Grunt Work

  6 Minute EMOM
     10 Russian KBS @ HAP



Afternoon Session
Comp WOD
  With a running clock,
At Time 0:00:
        3 Rounds For Time
           With an 8:00 Time Cap
                 30 Pistols
                 5 Muscle Ups
                 10 Hang Power Snatch (160/110)      

At Time 12:00:
        9-6-3 For Time
          With a 6:00 Time Cap
              Strict HSPU
              Hang Power Clean (160/110)
              Burpee Over Bar
                    Use HSPU assistance swing as needed in order to complete within time cap

At Time 22:00:
       6 Minute AMRAP 
            1 Legless Rope Climb (12 ft)
            1 Rope Climb (12 ft)
            10 GHD Sit Ups
            10 Deadlifts (160/110)
                    Start Rope Climbs with non-leadhand at the bottom of the rope
   




               

47.2

 Afternoon Session

10 Min EMOM Clean Work, 5 Min 1RM
     Minutes 1-5:  1 Clean @ 75% of 1RM
     Minutes 6-10:  1 Clean @ 80% of 1RM
     Minutes 11-15:  Attempt to find today's 1RM

Olympic Work

     1A. Clean Pull 3 x 3 @ 90%
     1B. 2 Halting Clean DL+ 2 Floating Clean DL 3 x (2+2) @ 90%

COMP WOD

2013 Regional Chipper

100 Double Unders

50 HSPU

40 Toes to Bar

30 Axle Bar Shoulder to Overhead

100ft Axle Bar Walking Lunge

47.1 Squats and Skills

Monday Recovery or Tuesday AM Session

Strength
  Front Squat

     1 x 2 @ 60%
     1 x 2 @ 70%

     2 x 6 @ 75%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set,  complete the 6 reps prescribed or do max reps up to 20

Skill Work

     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)

46.4

No additional work today. Rest up. Masters qualifier WODs are announced today.

46.3

Strength 

  Back Squat

     1x4 @ 65%

     1x4 @ 70%

     4x3 @ 75%

               Overestimate your max as described before
               Reduce weight if needed decide  by feel
               In your last set,  complete the 3 reps prescribed or do max reps up to 20

  10 Min EMOM Press Work, 5 Min 1RM
     Minutes 1-5:  1 Jerk @ 75% of 1RM
     Minutes 6-10:  1 Jerk @ 80% of 1RM
     Minutes 11-15:  Attempt to find today's 1RM


Comp WOD
  With a running clock:

At Time 0:00:

   5 Min EMOM
     10 Russian KBS @ HAP

At Time 8:00:

  For Time
     400 meter Run
     15 Muscle Ups
     400 meter Run
     12 Muscle Ups
     400 meter Run
     9 Muscle Ups


Skill Work
     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)
               

46.2

Afternoon Session

10 Min EMOM, 5 Min 1RM Snatch Work
     Minutes 1-5: 1 Hang Power + 1 Full Snatch @ 75%
     Minutes 6-10: 1 Full Snatch @ 85%
     Minutes 11-15: Find Today's 1RM, no more than 3 missed attempts

  Olympic Work
     1A. Snatch Pull 3 x 3 @ 90%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 90%



Engine WOD

     4 Rounds for Time
        5 Squat Cleans 185/125
        10 C2B Pull Up

Rest 6 Minutes

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

Rest 6 Minutes

     Every 30 sec. for 4 Minutes
          4-6 Dumbell Weighted Pistols (60/40)
         
Grunt Work

  5 Minute EMOM
     10 Russian KBS @ HAP

then,

  600 meter sled drag @ HAP (sort of, read/watch below)

                  Watch This Video at 0:55 as Louie Simmons describes his method
                  Attempt to drag the sled continuously in this way
                  Load sled in a way that will not inhibit this

46.1 Squats and Skill

Monday Recovery or Tuesday AM Session

Strength
  Front Squat

     1 x 5 @ 70%
     1 x 5 @ 75%

     5 x 3 @ 85%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set,  complete the 3 reps prescribed or do max reps up to 12

Skill Work

     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)

45.5 Squats and Skill

Saturday Comp Team Practice
3:00 PM

Friday Recovery or Saturday AM Session

Strength
  Back Squat
     1 x 3 @ 60%
     1 x 3 @ 65%
     3 x 6 @ 70%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set,  complete the 6 reps prescribed or do max reps up to 20

Skill Work

     Choose Your Own Adventure
          Choose your weakest skill from previous Regional Movements 
          Spend 20 minutes practicing that skill.
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

45.4

Strength

  15 Min EMOM Clean Work
     Minutes 1-5:  1 Clean @ 73%
     Minutes 6-10:  1 Clean @ 78%
     Minutes 11-15:  1 Clean @ 83%

  Olympic Work
     1A. Clean Pull 3 x 3 @ 85%
     1B. 2 Halting Clean DL + 2 Floating Clean DL 3 x (2+2) @ 85%


Comp WOD

     7 Rounds For Time
          7 WBS 10 feet @ 20/30#
          7 Burpee Pull Ups
       
Rest 5 Mins

     For Time:
          30 Viper Press (Lap/Hang to Overhead)
                       Women: Use Empty Women's Log
                        Men: Use Men's Log + 30-50 lbs
                        If safe/possible, Do not drop the Log from Overhead...
                        the wood can split

Rest 5 Mins

     2 Rounds For Time:
          400 m run
          30 Box Jump overs (24/20)
                 Practice your transition on top of the box
                      in order to bound out of the bottom



Grunt Work

  5 Minute EMOM
   10 Russian KBS @ HAP

  4 Rounds Not For Time
     30 Meter Prowler Push @ HAP (not too heavy that it limits a continuous push)
Rest 0:30
     1 15 ft. Legless Rope Climb
Rest 0:15
     1 15 ft. Rope Climb

45.3

Who knows what the future holds, keep your fingers crossed!!!!

Strength 

  Front Squat

     1x6 @ 70%

     1x6 @ 75%

     6x3 @ 80%

               Overestimate your max as described before
               Reduce weight if needed decide  by feel
               In your last set,  complete the 3 reps prescribed or do max reps up to 10

  15 Min EMOM Press Work
     Minutes 1-5:  1 Jerk @ 73% of 1RM
     Minutes 6-10:  1 Jerk @ 78% of 1RM
     Minutes 11-15:  1 Jerk @ 83% of 1RM


Comp WOD
  With a running clock:

At Time 0:00:

   5 Min EMOM
     10 Russian KBS @ HAP

At Time 8:00:

   3 Rounds For Time
     200 meter Row
     15 Burpees
      Rest 1 Minute

At Time 20:00:

   For Time
     30 Muscle Ups


Skill Work
  Spend 20 Minutes Practicing:
      Weighted Pistols
      Triple Unders
      Freestanding HSPU

                 If you have other more pressing/glaring skill work deficits,
                 work on that movement.
                 Especially if that movement is a Regional Skill
               


     

45.2

 Strength
AM Session
Squats and Skill as posted yesterday

Afternoon Session
15 Min EMOM Snatch Work
     Minutes 1-5: 1 Full Snatch @ 73%
     Minutes 6-10: 1 Full Snatch @ or 78%
     Minutes 11-15: 1 Full Snatch @ or 83%

  Olympic Work
     1A. Snatch Pull 3 x 3 @ 85%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 85%




Engine WOD

     1000 M Row (Pace to finish 0:15 seconds slower than PR)

     Rest 3 Minutes

     5 Rounds for Time
          15 Thruster (75/55)
          15 Sumo Deadlift High Pull (75/55)
                     10 Minute Time Cap
     Rest 3 minutes

     Every 30 sec. for 4 Minutes
          2-4 Strict HSPU
           
Grunt Work

  6 Minute EMOM
     8 Russian KBS @ HAP

then,

  400 meter sled drag @ HAP (sort of, read/watch below)

                  Watch This Video at 0:55 as Louie Simmons describes his method
                  Attempt to drag the sled continuously in this way
                  Load sled in a way that will not inhibit this

45.1 Squats and Skill

I have changed my mind about how I will release the programming. Even though I have advocated for a two-a-day-esq style, many of you have been trying to fit this into one session. The squat and Oly Lifts will be programmed heavily this cycle. The Metcon loads will also be heavier than usual. The next few weeks will have three days of squatting. I plan on posting the first and last set of squats as separate days. They can be done on the same day, but this volume and weight can prove to be rough on the joints. Ideally you would do the first set of squats as recovery on Monday and then the last set of squats would be done. Saturday morning before our afternoon team sessions

     Again, fit the work in as you see fit. Quality over Quantity.

Monday Recovery or Tuesday AM Session

Strength
  Front Squat
     1 x 3 @ 60%
     1 x 3 @ 65%
     3 x 6 @ 70%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set,  complete the 6 reps prescribed or do max reps up to 20

Skill Work

     Choose Your Own Adventure
          Choose your ONE weakest skill from this list
          Spend 5-10 minutes practicing that skill
          Then, program yourself a 6 Min EMOM 
          The # of reps should be a # that can be repeated through each minute.
          Preferably reps will be done in unbroken sets, but break it up as needed.

Strict HSPU
Handstand Walk
Handstand Hold
Ring Dips
Pistols
Dumbbell OHS (70/50)

44.3

One of my favorite photos of GK in competition. The CF Games 2013 season. This was Day 2 Event 5, and she was on her way to a back-to-back 4th place North Central Regional finish.

The next few months of training...

     Programming: This programming will be focused on our athletes who are hoping to grab a team spot in the Central Region. Many of you have crazy schedules. You may have noticed this week that I have released the programming a day early, this is so you can plan your training week efficiently. Fit it into your week as you see fit. I will only be programming 3 days during the week and then team sessions during the weekend. Ideally, _.1, _.2, and _.3 would be done Tues, Wed, Thurs. When Weekend sessions are added that makes 5 Comp Team days a week. Off days should include some active recovery and skill practice. The current programming is time consuming and covers a broad spectrum of Strength, Engine Building, and Regional Movement/Skill work. It is meant to be broken into two sessions AM/PM, it will continue to compliment the CFOKC programming. Break it up to fit your schedule. As always, Quality over Quantity. This programming mirrors the programming that our Teams and Individuals have done in the past. I feel it has been an extremely successful Regional preparatory cycle.

     Iocane is Back: This is a link to BHT at 25 weeks in. It is from late April of 2013. I will comment on the content of the entire post below. Iocane is the name I gave to the KB swing EMOMs that will continue to ramp up this cycle. It is also a nod to a fictitious powder from one of my favorite movies. I may not refer to it as Iocane here, but some of you recognized it immediately. I love to program the KB Swing during training. KBS force you to use and train your hips. The hips are your Crossfit motor. The link between KB work and an improved Oly total is real. I also feel the hip translation in the gymnastics movements is uncanny. The number and duration of the swings will increase over the next few weeks. The guts/grit to tolerate the volume programmed each week will be trained now. Do These!

     Team Practice: The weekend sessions WILL be (will tentatively be) from 3-5 on both Saturday and Sunday afternoon. These sessions will be geared toward our CFOKC Regional Team... and Jay Wade. If you do not fall into either category, Please Come Train Anyway! The sessions will be mostly Regional Team and Masters Qualifier prep oriented, but we can modify the WODs to fit an individual and/or we pair you up with other CFOKC athletes. It will be fun times.

     Team tryout Dates: I have said and posted most of this before, but I wanted to make it as clear as possible. This is for those of you who scored for the team during the Open, and a few of you we have already talked to. Our Team tryout will begin the evening of April 23rd and end the evening of April 27. This will be the same WODs, times, and dates of the Masters Qualifier. The scoring and workouts will be the same as the Masters Qualifier. Your workout attempts must be either a)judged by another CFOKC team member who is attempting to qualify for the team or b)it must be filmed. The scores will give us our team member rankings. This will give us our top 8 and our team rank list...until the Team Regional Events are announced. When the Regional Events are announced, we will then reevaluate our top 6 for the Regional Team. The only change to this will be if HQ requires a Team Roster prior to April 27th.

     Do Crossfit: In the BHT post linked above, I talk about the importance of being in CF class. It is the perfect setting for improvement and competition. The Comp Team programming has and will always be a supplement to CFOKC class programming. It is not a substitution. If you ARE NOT training for Regionals, skip the comp WOD and do class. The best way to become more proficient at/efficient in the CF movements is to be coached. Go to class, put up the best numbers you can, compare yourself to others, compare yourself to your past self, get coached, improve.

Strength 

  Front Squat

     1x2 @ 70%

     1x2 @ 75%

     5x3 @ 80%

              Overestimate your max as described before, reduce weight if needed
              In your last set either complete the 3 reps prescribed or do max reps up to 15

  15 Min EMOM Clean Work
     Minutes 1-5:  1 Clean @ 70%
     Minutes 6-10:  1 Clean @ 75%
     Minutes 11-15:  1 Clean @ 80%

  Olympic Work
     1A. Clean Pull 3 x 3 @ 85%
     1B. 2 Halting Clean DL + 2 Floating Clean DL 3 x (2+2) @ 85%

Comp WOD

     For Time
       15 Thrusters @ 135/95
         3 Rope Climbs
       12 Thrusters @ 135/95
         3 Rope Climbs
       9 Thrusters @ 135/95
         3 Rope Climbs
               12 foot climbs on the short ropes on the Rig

Rest 5 Mins

     3K Interval Row
        30 Seconds of 500 Meter PR Row Pace + 5-10 seconds
        30 Seconds of Paced Easy pulls (2K Row Pace + 10-15 seconds)
             Keep intervals consistent (within 0:05 of each other) from beginning to end
             Each interval should have it's own consistent stroke rate

Rest 5 Mins

     30 2-Arm KB Clean and Jerk @ 55/35

               Record Times for ALL 3 Segments


Grunt Work

  12 Minute EMOM
     Minute 1: Tabata Airdyne for Max Calories
     Minute 2: 12 Burpees
     Minute 3: 30 Meter Prowler Push

44.2

     This is a list of 2011-2014 Regional movements (for Individuals). Last year was the first year that there was a variation in the movements prescribed for Team and Individuals. Team did Thrusters, TTB, and Double Unders last year. Individuals did not do those three movements, but they did do Pistols while Teams did not. This is a list of movements that HAVE been used. STUDY IT!!!!! I have been compiling a list of movements (not on this list) that I believe might show up this year. Our non-specific Regional prep (meaning before the WODs are known) will be focused on engines and on skilled movements. If you see a movement on this list that you are not proficient with...Attack it with extra work. If you need suggestions/help with these movements, talk to me or GK.

The top 8 movements have been in every Regional.

Strength 

  Back Squat

     1x2 @ 75%

     1x2 @ 80%

     2x3 @ 85%

               Overestimate your max as described before
               Reduce weight if needed decide  by feel
               In your last set,  complete the 3 reps prescribed or do max reps up to 12

  15 Min EMOM Press Work
     Minutes 1-5:  1 Jerk @ 70% of 1RM
     Minutes 6-10:  1 Jerk @ 75% of 1RM
     Minutes 11-15:  1 Jerk @ 80% of 1RM


Comp WOD
  With a running clock:

At Time 0:

  6 Min EMOM
     8 Russian KBS at HAP

At 10 Minutes:

  Amanda
     9-7-5
  Muscle Ups
  Full Snatch @ 135/95
               Time Cap at 22 Minutes

At Time 25 Minutes:

50 Alternating 1-Arm Kettlebell Snatch 70/53
400 meter Run
50 Alternating Pistols


Cool Down
  3 Rounds Not For Time
     2 KB TGU each side
     10 Glute Ham Raises
     10 GHD Sit Ups

44.1

Strength
  Front Squat
     1 x 2 @ 70%
     1 x 2 @ 75%
     4 x 6 @ 80%

               Overestimate your max as described before
               Reduce weight if needed decide  by feel
               In your last set,  complete the 6 reps prescribed or do max reps up to 15


  15 Min EMOM Snatch Work
     Minutes 1-5: 1 Full Snatch @ or around 70%
     Minutes 6-10: 1 Full Snatch @ or around 75%
     Minutes 11-15: 1 Full Snatch @ or around 80%

  Olympic Work
     1A. Snatch Pull 3 x 3 @ 85%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 85%



Comp WOD

With a running clock:
  6 Min EMOM 
     8 Russian KBS at HAP

at 7 Minutes

  Strictly Diane
     15-9-6-3
  Deadlifts @ 275/185
  Strict HSPU
                Maintain Strict HSPU for as long as possible
                If unable to continue Strict, switch to kipping and double the number of HSPU



Skill Work
  10 Min EMOM
     Even: Tabata Bounding Box Jumps
     Odd: 1-2 Attempt/s at Max Distance Handstand Walk

43.3

Strength 

  Back Squat

     1x2 @ 60%

     1x2 @ 65%

     2x6 @ 70%

              Overestimate your max as described before, reduce weight if needed
              In your last set either complete the 6 reps prescribed or do max reps up to 12

  9 Min EMOM Clean Work
     Minutes 1-5:  1 Clean @ 70%
     Minute 6:       change weight
     Minute 7-9:  3 Clean Pulls @ 80%

Comp WOD

     5 Rounds For Time
          7 WBS 10 feet @ 20/30#
          14 Alternating KB Snatch @ 55/70
          200 Meter Run

Skill Work

  6 Min EMOM
     2-5 Unbroken Bar MU


Grunt Work

  6 Minute EMOM
   6 Russian KBS @ HAP

  4 Rounds Not For Time
     30 Meter Prowler Push @ HAP (not too heavy that it limits a continuous push)
     1 Legless Rope Climb

43.2

Strength 

  Front Squat

     1x2 @ 70%

     1x2 @ 75%

     3x6 @ 80%

               If you felt comfortable yesterday use the same max:
               Men add about 10 lbs to your max
               Women add between 10-20 lbs to your max
               Or decide weight by feel
               In your last set either complete the 6 reps prescribed or do max reps up to 12

  10 Min EMOM Press Work
     Minutes 1-5:  1 Jerk @ 70%
     Minute 6:       change weight
     Minute 7-10:  4 Push Press @ 65%

Comp WOD
 10 Min AMRAP
     11 Double Arm KB Clean and Jerk @ 25/45
     9 C2B Pull Up
     7 Burpee to Bar
     5 Strict Pull Up
     30 Meter KB Farmer Carry

Skill Work
  6 Min EMOM
     3-7 Strict HSPU


Cool Down
  3 Rounds Not For Time
     5 1-arm KB OHS each side
     10 Glute Ham Raises
     10 GHD Sit Ups

43.1

The Open Is Over!!!!!...Sort of

     Awesome job team! We are currently 18th in the NC Region. Misfits from last year remember how close we came to sending two teams last year. You should also remember the Leaderboard Drama that is coming over the next few weeks.

     We had 10 Athletes put up contributing Leaderboard scores for us this year. I love this. Here is the issue, we can only take 6 of you to Regionals (if we make top 15) and we can only put 8 of you on our Team Roster (if we make top 15). We have decided the fairest way to decide who makes that Roster is with a team tryout. We have decided the most non-biased way to program this tryout is by using the Masters Qualifier WODs. Here is a schedule of what is to come:


April 2: Video request of top 30 individuals
April 6: Individual video submissions due
April 13: Completion of video review
April 15: First wave of individual invites sent
April 17: Deadline for individuals to accept/decline
April 22: Individual Regional rosters are final/announced
April 23: Masters Qualifier Begins
April 27: Masters Qualifier Ends

     This means that we will not know our final qualification status until after April 22nd (maybe during the week between Wed April 15th and Wed April 22nd) This also means that we will not know who makes the team until after April 27th. There is also one more caveat: even though we will know who our top 6 and top 8 are, this will/may be subject to change depending on athlete capabilities once we know what the Regional Events are. I know that all this is not reassuring to you guys as to who will and won't go, and that sucks. We want to take the best possible team to represent CFOKC. You all did so well supporting the team this season that it has made it difficult to form a clear Roster.

     Moving forward, if we qualify we have 2 months to prepare. We begin a Regional Prep cycle to be ready for this. We will have weekend team sessions that I will talk more about this week. We may also have a team meeting this week to answer questions and talk about schedules.

Strength
  Front Squat
     1 x 6 @ 60%
     1 x 6 @ 65%
     2 x 6 @ 70%

               If you have not maxed out your Front Squat in a while then:
               Men add about 10 lbs to your max
               Women add between 10-20 lbs to your max
               Or decide weight by feel
               In your last set either complete the 6 reps prescribed or do max reps up to 12

  8 Min EMOM Snatch Work
     Minutes 1-5: 1 Full Snatch @ or around 70%
     Minutes 6-8: 3 Snatch Pulls @ 80%

Comp WOD
  AMRAP in 10 Mins
     20 Pistols
     4 Muscle Ups
     2 Snatch @ 125/215

Skill Work
  10 Min EMOM
     Even: 30 seconds to complete Max Rope Climbs
     Odd: Accumulate 20-40 seconds of Freestanding HS hold

15.5 Prediction and Thoughts

This summary is not available. Please click here to view the post.

42.3

     Watch party!! Be there!

     Row Test as recovery today. Change the rest interval to 5 to 6 minutes and/or try to allow your heart rate to normalize before your next Row.

My prediction for tonight is:

15.5

AMRAP in 4 Minutes

40 calorie Row 

20 Pistols

10 Bar MU

At 4 Minutes

15.5a

For Time

21-15-9-6-3

Thrusters @ 95/65

Burpee Box Overs 30/24

Not as confident about the first part, but I do believe it will be a 2 part/2 score workout.

Row Test
1. Check HR and write it down
2. 50 Calorie Row, fast as possible, record time
3. Immediately following row, Check HR and write it down

     Rest 4 Mins

4. Check HR and write it down
5. 50 Calorie Row, at a pace to finish 10-15 seconds slower than previous
6. Immediately following row, Check HR and write it down

     Rest 4 Mins

4. Check HR and write it down
5. 50 Calorie Row, at a pace to finish 10-15 seconds slower than previous
6. Immediately following row, Check HR and write it down

Barbell Efficiency


3 Sets of:
1 Round, Each For Time
3 Front Squats @ 135/95
3 Thusters
3 S2OH
10 bounding box jumps
Rest

               This is again for efficiency of movement and efficiency of movement
               Do these unbroken each round
               Use it to train efficient transition of Movement
               Attempt to transition smoothly from one rep to the next
               Do not allow the barbell to rest in a static position
               If this is too heavy for efficiency, lower the weight to 115/75
               Rest as needed between Rounds

42.2

     Hopefully, you did the Row Testing last week. If you didn't, you will have another chance tomorrow. If you did it last week, you will have some data to work with tomorrow.

     Last year the Row portion of 14.4 was a buy in. In fact, in most HQ programmed WODs, the Row is used as a buy in. If you have competed at AOK the past two years, you know I like to test the Row differently. Insert devil horns on a smiling pile of poop face emoji?

     HQ programs very few Workouts/Events in their Games Season that specifically tests the Row sans the Half Marathon Row in the 2013 Games and weakly arguable Event 2007. That being said, who knows if they will use a Row this week. It has only been used in the Open once. But we need to be prepared in terms of Row times that don't hurt us. 

     In WODs like 14.4, winning the Row is the worst idea...ever. Those of you who "won the Row" in 14.4 know exactly what I am talking about. I typed all that to say: Row Test tomorrow, Do it (and remember the times and how it felt and how your Heart Rate was effected). Prepare for the Semi-Knowable

     I wanted to take a minute today to comment about Kelsey. I remember fall (summer?) of 2012 when GK told me about KD. She was still living in FL, but was planning on moving to OKC. My inner BHT drooled at the thought of a former collegiate swimmer interested in competing with OKC. This past  year (about 42 weeks ago) she made a goal for herself: To qualify in the top 48. Kelsey competed a lot this fall and winter, and she chipped away at her goals. She challenged herself daily and didn't accept mediocrity. 

     This winter HQ changed from offering 48 qualifying spots to now offering only 20. The last two years KD has finished 194 and 230 in the North central Region. In 2013 her highest single WOD Open finish was 106. Last year she cracked the top 50 twice with a 22nd and a 46th place finish. After 4 (5?) Open WODs she sits in 40th in the North Central Region with 2 top 15 finishes and 4 top 50 finishes. She defines what you can accomplish with hard work and dedication.

     KD has been to Regionals twice as a team member. I have been able to be an observer/participant in her CF journey. I cannot begin to describe to you how mush I feel her Regional experience has help elevate her competitive mindset. Those of you who have been to Regionals know that preparing for and then competing at Regionals is a trial by fire type experience. The gains that come from that journey are amazing. KD is not the competitor she is now because of Regionals, but those experiences have helped to shape her into what she is. One week left, Kill it. So proud of you Kelsey!

    I can't say all that without mentioning GK and Alex. GK has never finished outside of the top 8 as an Individual in the North Central. Alex has never finished outside of the top 33 as an Individual Regional competitor. These two are seasoned Individual Regional competitors who want to go back to Regionals. Focus this week and this weekend. Lets get there!!!!

Pre-WOD Instructions

Load 95/65 onto your bar. 

Have the subsequent work set up before hand (Box and Rower)

Add Plates to the outside of it as needed. 

Then

Take 15 Mins to Warm up to a heavy Hang Snatch (about 80-90% of 1 RM)

At Time 0:00

     5 Mins to establish a 1RM hang Snatch

               Max of 4-5 attempts

At Time 5:00

     5 Min EMOM

          2 Hang Snatches at 70-80% of 1RM from above

               Increase weight each minute if possible

               Otherwise, try to not miss reps

               In minute 9, strip bar to 95/65

At Time 10:00
     6 Minute AMRAP 
          20 calorie Row
          10 Pistols
          5 Bar MU

At Time 16:00

     15-12-9-6-3 For Time:    

           Thrusters @ 95/65
           Burpee Box Overs 30/24

42.1

   Let Not Your Hearts Be Troubled
This week was a victory!

     As I sit typing we have moved up 1 spot from last week to 18th overall. This will change overnight as more affiliates validate scores. I was terrified about this week from the get go. You guys stepped up to the challenge and came through with some phenomenal scores. Bottom line, we survived this week and we are within striking distance.

     Of note, KD is currently tied for 39th in the North Central, GK is 74th, Alex is 88th, and Zack is 105th.

     I have a suspicion that the Open will be book ended with multiple score Open WODs, meaning I bet there is at least a 15.5 and a 15.5a, and there might also be a 15.5b....might. This is a wild guess, but I wouldn't put it past Castro and HQ.

     Two scored WODs could mean a huge swing on the Leaderboard. If we can continue to put up the scores we have been putting up, we should have a fighting chance.

     The face of the leaderboard could see a huge change with 2 more scored WODs. It ABSOLUTELY WILL see a tremendous change during and after "The Purge". Last year, video submissions were due from the top athletes one week after 14.5. I assume it will be the same this year. Two weeks after that, Individuals who accepted the invite were removed from their team's scores on the leaderboard. I call this "The Purge". We have more than 4 teams ahead of us that will most likely lose individuals in "The Purge" and if we can stay at or above the 19th line, we have a really good chance.

15 Mins to Establish:
3RM Front Squat

At Time 0:00
     9 Min EMOM
          Minute 1: 10 Plate facing Burpees
          Minute 2: 15 Box Jumps
          Minute 3: 8 Burpee Box Jumps
          repeat for minutes 4-6 and minutes 7-9

     Rest 5 Minutes

     4 Minute AMRAP
          5 Calorie Row
          10 Thrusters @ 115/75

     Rest 2 Minutes and change weight to 95/65

     4 Minute AMRAP
          5 Calorie Row
          15 Thrusters @ 95/65

Skill Work
     EMOM in 8 Minutes
          Even: 6-8 perfectly balanced Pistols
          Odd: Max Unbroken set of Bar MU that is repeatable each minute throughout

   





   

41.3

     Watch party tonight!!! Be there!

     If you did not Row Test yesterday, do it as recovery today. Change the rest interval to 5 to 6 minutes and/or try to allow your heart rate to normalize before your next Row.

My prediction for tonight is:

15.4
8 Min AMRAP
7 Thrusters 95/65
7 Burpees

At 8 Mins

15.4a:
3 Rounds For Time
20 Calorie Row
20 Pistols
20 S2OH 95/65

     My guess is that my prediction for 15.4 is pretty close. I could see it also being an escalating couplet, so 3/3, 6/6, 9/9 reps. In place of Thrusters, I could also see them use Cleans, Hang Cleans, or Front Squats.

     The second portion is kind of a shot in the dark, but I think that: a) there are too many movements left to only use a couplet, b) they could do a 2 score again because people aren't expecting it this week, and c) most people probably expect a For Time workout this year, but not this early and not after another scored WOD


Row Test
    If you did not do this yesterday, do it today as described above. If you did it yesterday and you felt that your HR never normalized before moving on, try it again but with more rest as I described above.


Movement Work/Testing

Barbell Efficiency

3 Sets of:
1 Round, Each For Time 
     3 Power Cleans @ 135/95
     3 Front Squats
     3 Thusters
     3 S2OH
     Rest

               This is for efficiency of movement and efficiency of movement
               Do this unbroken each round
               It is also to train efficient transition of Movement
               Attempt to transition smoothly from one rep to the next
               Try not to allow the barbell to rest in a static position
               If this is too heavy for that efficiency, lower the weight to 115/75
               Rest as needed between Rounds

Box Testing

12 Minute EMOM
     Minute 1: 10 Step Ups @ 24/20, record time
     Minute 2: 10 Bounding Box Jumps @ 24/20, record time
     Minute 3: Rest
     Minute 4: 10 Bounding Box Jumps @ 24/20, record time
     Minute 5: 10 Step Ups @ 24/20, record time
     Minute 6: Rest
               Repeat this same pattern for Minutes 7-12

41.2

     I will have some work for you to do tomorrow. It will be some light run through/efficiency work. I am guessing a row is coming again this year and I want us to have a very good idea for pace planning. If you would rather do the Row Test tomorrow, I think that is fine. The list of prior Open movements is dwindling, and my guess is that we will see at least two movements that not been in the Open previously.

     I will post my prediction tomorrow. The list of prior movements that remain is Thruster, Box Jump, Clean, S2OH, Row, and Push Up. I doubt Push Up shows up again, they haven't shown up since 2011. That was a list of Open movements that have been used in the past. The list of movements that I can see them adding is Front Squat, HSPU, Pistols, and a much less likely Bar MU.

     Plan your Open weekend to maximize your ability to have at least one redo. I know that goes without saying. We've got a lot of work still ahead of us if we want to have a chance at Regionals, so keep doing all the things you have been doing.

Warm Up
Load Bar for Strength and then do Row Test and Strength
Rest as needed before Comp WOD

Row Test
1. Check HR and write it down
2. 50 Calorie Row, fast as possible, record time
3. Immediately following row, Check HR and write it down

     Rest 4 Mins

4. Check HR and write it down
5. 50 Calorie Row, at a pace to finish 10-15 seconds slower than previous
6. Immediately following row, Check HR and write it down
 
     Rest 4 Mins

4. Check HR and write it down
5. 50 Calorie Row, at a pace to finish 10-15 seconds slower than previous
6. Immediately following row, Check HR and write it down

Strength
To be Done one minute after last HR check from above
     6 Minute EMOM
          4 Unbroken Thrusters @ HAP


Comp WOD

 Time 0:00
      10 Minute EOther MOM of
          Even: 30 seconds to complete 6 PACED Burpees
                              One burpee every 4 seconds,
                              work for 24 seconds and pace this appropriately
          Odd: 15 second AMRAP Burpees

Time 10:00
     3 Rounds For Time
          20 Calorie Row
          10 Pistols
          10 Hang Cleans @ 135/95

Time 20:00
     AMRAP in 5 Minutes
          7 HSPU
          5 Front Squats @ 135/95
   
   

41.1

     I got some texts last night from a gym owner who is one place behind us on the leaderboard. The first one was playful about how we late posted the leaderboard. Which was funny. Funny because the entire field late posted. My theory is that there was a lot of uncertainty with this one and most people didn't want other people to know what was possible. I saw a lot of potential 450+ scorers post 350- scores, probably for that reason. You guys outperformed yourselves, you outperformed 328 other teams in our region, and you outperformed 4192 teams in the world.

     I knew there would be a lot of individual leaderboard turn over with this one. I felt like this workout was one of the most difficult ones we have encountered in terms of strategy. I am convinced we nailed the strategy this week. We didn't nail it because we are geniuses, we nailed it because of what he said in his second text. The text simply read "Nice team effort". Another gym owner complimenting you freaks on the team effort in total points you guys put on the leaderboard. I love it. He was referring to our final scores, which is all he saw. He was right.

     What he didn't see was what OKC did as a team in order to arrive at and solidify a strategy that made each of you more successful on that workout. GK and I were talking last night about how awesome and supportive each of you has been this year. Keep it up.

     We are creeping up the leaderboard because of that team mentality. We are creeping up the leaderboard because of the selfless nature of our competitors. I love it. So I will reiterate what this gym owner said. Nice team effort. Keep it up. It is going to be a fight to the end with this thing and we have got to stay focused if we are going to end up in the top 15. You have your work cut out for you.

We moved 5 spots from week 1 to week 2. We moved 2 spots from week 2 to week 3. We need to move 4 more spots to be [almost] guaranteed a Regional spot. You guys can do it.

Warm Up:

 3 Rounds Not for Time
10 Paced Box Step Ups
5 Box Jumps
10 Shoulder Touches
5 Strict HSPU

Then

Warm up Snatch to 50% of 1RM

Then

14 Mins to Establish Snatch 1RM

At 14 Mins:

6 Min EMOM
Complex of:
1 Hang Snatch @70-85% of above
1 Full Snatch
1 OHS


At 20 mins, strip bar to 135/95

At 21 Mins:

10 Min EOherMOM
Even: 5-7 Unbroken Clusters @135/95
Odd: 10 Bar facing Burpees

At 31 Mins

AMRAP in 6 Mins
2 Pistols
2 S2OH @ 135/95
4 Pistols
4 S2OH
6 Pistols
6 S2OH
etc.

40.2

     This Week I am predicting a Grunt WOD. Which is probably what everyone is predicting...so it will be another gymnasty WOD.

     I have lots of reasons Why I think this will be a Chipper Style Grunt WOD:

          1. Week 3 of the Open is historically a Grunt WOD that rewards those with "lungs for days

          2. 2 weeks in a row with around 300ish reps on the gymnasty bar means it might be time

          3. There are lots of Open movements left

          4. I think they'll "bookend the Open" with a "two score" week, my sense a 3RM then couplet

          5. The ladies that will showcase the WOD this week are Foucher and Brooks

     Foucher finished 2nd at the Games in 2012 by placing 1st and 2nd in Pendleton, 1st in the track Triplet, 1st in the Chipper, and by having Top 10 finishes in the Rope-Sled Push, The Double Banger, and the back to back to back Elizabeth/Isabel,/Fran. Most all of those were Grunt and Grind it out events. Then there is this chart/picture:

     This is a chart of all of the Open, Games and Regional score these two ladies had last year. The asterisks are denoting WODs in which a) they finished similarly and also b)open movements that have not be used (thus far) can be found. Brooks is insanely strong and puts up her best scores in chippers, grunt wods, and odd object events. They both did very well on Regional Event 6 they both crushed Open WODs 4 and 5, and they placed very similarly worldwide on Open WOD 3.

     This entire story is probably just an exercise of my Open madness...but here is my prediction:

PREDICTION for 15.3...NOT TODAY'S WORK

         

      AMRAP in 19 Minutes of

               50 Calorie ROW

               50 WBS

               50 Burpees

               50 Box Jumps

               50 HSPU

     I can see them subbing in Hang Cleans and/or S2OH for one/two of these movements. Keep in mind HSPUs have never been in the Open. This WOD mirrors Event 6 from 2014 Regionals. The Team version of it had Double Unders, but I think HQ will save those for later. My prediction this week is also based on what I think 15.4 and 15.5 might be. Since there are still a ton of movements on the table I like this prediction. Its very similar to what Competitor Work was yesterday. 

     Concentrate on strictly paced Burpees today. You may need that skill very soon. Find a friend with a metronome App, or download MetroTimer. If you set it to 60bpm, it will beep every second. Second One = Chest to ground. Second Two = Jump to feet. Second Three = Jump and clap. Second 4 = Breath. Try to train this rhythm. 

 TODAY'S WORK IS:

With a running clock...

At time 0:00

     5 Minute EMOM of

          30 seconds to complete 7 PACED Burpees

          30 seconds to complete 1-2 MU

                    One burpee every 4 seconds, pace this appropriately

At Time 5:00

  

     5 Rounds For Time of:

          7 Hang Cleans (135/95)

          5 Thrusters

          3 S2OH

At Time 15:00

     20 pistols

     100 Double Unders

     20 pistols

At Time  20:00

     5 Min EMOM in 5 Min

          30 seconds to complete 6 PACED Burpees

          30 seconds to complete 1 MU

                    One burpee every 4 seconds, pace this appropriately