34.4

Open Prep at Noon today.

34.3

WARMUP:

Scap Jack

2 Rounds NFT
10 GHD Sit Ups
10 Walking Lunges w/ Empty Barbell Overhead
10 Push Ups
10 Pull Ups

STRENGTH:

1. Power Snatch, 2 x 2 @ 75%, 4 x 1 @ 82%
2. Power Clean and Power Jerk, 2 x 2 @ 75%, 4 x 1 @ 82%
3. Overhead Squat, 3 x 2 @ 75%, 2 x 1 @ 85%

CLASS WOD:

1000 M Row
then..
21-15-9
KB Swings (70/55)
Toes to Bar

COMP WOD: (Breakdown of Open WOD 11.5)

4 x 5 Minute AMRAPS with 2 Minutes rest between...

5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)

*Begin each AMRAP where you finished the AMRAP before. Keep track of total rounds over the 20 minutes working period.

34.2

WARM UP:

Scap Jack.

2 Rounds NFT...
10 PVC Halos
10 Overhead Squats with Empty Bar
10 Glute Ham Raises (these are not back extensions)
10 Dips
10 Rebounding Box Jumps (24/20)
5 Strict Pull Ups

STRENGTH:

1. Jerk - Max for day
2. Jerk - 2 x 2 @ 80% of max for day
3. Mid Hang Snatch, 3 x 3 @ 70%
4. Mid Hang Clean, 3 x 3 @ 70%

CLASS WOD:

5 Rounds for time...
200 M Run
12 DB Thrusters (50/30)
6 Burpees

COMP WOD:

EMOM for 16 Minutes
Odd: 5 Double Arm Russian KB Swins (55/35)
Even: 4 Power Snatch (135/95)

34.1

WARM-UP:

2 Rounds NFT...
10 PVC Pipe Halos
10 Overhead Squats w/ Empty Barbell
10 GHD Sit Ups (slow)
10 Dips
10 Pull Ups

And if you need it...Scap Jack. Keep your shoulders healthy!


STRENGTH:

1. Snatch, 3 x 1 @ 77%
2. Clean and Jerk, 3 x 1 @ 72%
3. Snatch Pull, 3 x 3 @ 95% of Snatch
4. Snatch Deadlift, 3 x 3 @ 105% of Snatch
5. Front Squat, 5 x 3 @ 75% Follow each set with 3 box jumps

CLASS WOD:

11 Minute AMRAP
10 Deadlifts (275/185)
30 Double Unders
3 Muscle Ups or 9 C2B Pull Ups

COMP WOD:

3 Rounds...
5 Minutes to complete 800 M Run
2 Minutes to complete 7 Clean and Jerks (185/125)

33.3

STRENGTH

1. 20 Minutes to find Max Push Press
    Rest 5 Minutes
2. 3 x 1 @ 90%
3. Front Squat
    5 x 5 @ HAP

COMP WOD

3 x 5 Minute Intervals
500 M Row
200 M Run
Rest remaining time of 5 Minutes

CLASS WOD

2-4-6-8-10-12
DB Snatch (70/50)
Toes to Bar
Rest 1 Minutes
2 Minutes Max Double Unders

33.2

We are 33 weeks into our season! The Open is upon us, and we have much work to do. This year we will have to work harder than ever before to get CFOKC to Regionals.

Last year, we were 15 places away from sending two teams to Regionals. Last year, 30 teams qualified from each Region. This year, only the top 15 teams will qualify. This means that at least 15 gyms that qualified last year will be cut from a very tough field. We have our work cut out for us, but it is a task I know you can accomplish. Our team has changed this year in some pretty awesome ways. There is no doubt in my mind that we have the firebreathing personnel to qualify a team. You guys will crush 2015! 

The Comp Team Site is going Private!

A lot of new info will be added to the site soon. With recent developments in the gym, I have decided to make the comp team blog site private. I will have more info on this soon. If you do not have a Google account you need to get one! I will find a way for you to get it to me at a later date. I will have to add you as a reader when I make the site private. Once the site goes private, a Google account will essentially be the only way to sign in. You won’t have to use it for email, but you will have to have an account to be a permanent viewer. I haven’t decided exactly when I will do this, but it will be before The Open and SOON. I will let you know in advance. 

I have added “The Games Season Schedule” to the CFOKC Games Season (it is a page link on the right of the site) When the site goes private, it will have info regarding our plan of attack for Open Prep and our recommended strategy  for each open WOD. 

I am very excited about the 2015 season. We will have comp team weekend funday on non competition weekends from now until The Open. We are preparing a “Weekend Open Prep Curriculum” to cover as many movements and WOD types as possible. Get your mind right. Attack your weaknesses. These weekends will be fun. We will have good Open Prep WODs, strategy WODs and sessions, and efficiency tips that we have used over the years. If you are interested in crushing The Open, participate in weekend fundays.

STRENGTH:

1. 20 Minutes to find 1RM Hang Clean
     rest 5 minutes
2. 3 x 1 @ 90% Hang Clean

CLASS WOD:

For Time...
1000M Row
30 Overhead Squats (135/95)
30 Handstand Push Ups
30 Front Squats (135/95)
30 Hand Release Push Ups


COMP WOD:

Ten Rounds for Time..
3 Clean and Jerks (135/95)
3 Snatch (135/95)
3 Burpees

33.1

STRENGTH

1. 20 Minutes to find 1RM Hang Snatch
     rest 5 Minutes
2.  3 x 1 Hang Snatch at 90%

CLASS WOD

     Three Rounds for Time...
      400M Run
      15 DB Thrusters
      10 Burpees

COMP WOD

    3 x  6 Minute AMRAP
    15 Box Jumps (24/20)
    12 Push Press (115/75)
     9 Toes to Bar
       *Rest 3 Minutes between AMRAPs. Start where you left off at the end of each 6 minute period.  

32.3

Steve Miller will be at the gym Saturday at 9AM. Comp WOD at 3:30PM on Saturday and Sunday!

STRENGTH

1. Jerk
    Max for day, then, 3 x 1 @ 80% of max for the day
2. 2 Position Snatch (Floor/Mid Thigh)
    3 x 3 @ 65%
3. 2 Position Clean (Floor/Mid Thigh)
    3 x 3 @ 65%
4. Push Press
    4 x 5 @ 75%


CLASS WOD

10-9-8-7-6-5-4-3-2-1
Power Snatch (115/75)
Pull Up

COMP WOD

6 Rounds
2 Minutes to complete...
Row (300M / 260M)
5 Deadlifts (315/225) - Beasts
   or
Max Out Deadlifts in remaining time (275/185) Ninjas
1 Minute Rest between rounds

32.2

STRENGTH:

1. Power Snatch
    4 x 1 @ 80%
2. Power Clean and Jerk
    4 x 1 @ 80% of Power Clean
3. Overhead Squat
    1 @ 80%, 2 x 2 @ 70%

COMP WOD
 
     6 Min AMRAP
         5 Pull Ups
         7 Hang Power Cleans (115/75)
         9 Shoulder to Overhead (115/75)

      Rest 5 Minutes

      EMOM for 5 Minutes
          10 Hand Release Push Ups
      Directly into...

         6 Min AMRAP
         5 Pull Ups
         7 Hang Power Cleans (115/75)
         9 Shoulder to Overhead (115/75)

CLASS WOD

        3 Rounds for Time..
        50 Walking Lunges
        100 Ft HS Walk
        20 Burpees

32.1

STRENGTH

1. Snatch
    3 x 1 @ 75%
2. Clean and Jerk
   3 x 1 @ 70%
3. Snatch Pull
    3 x 3 @ 90% of snatch
4. Snatch Deadlift
    3 x 3 @ 100% of snatch
5. Front Squat
    5 x 3 @ 75%; follow each set immediately with 3 box jumps

COMP WOD

     10 Min AMRAP
          60 Bar Facing Burpees
          30 Overhead Squats (145/100)
          10 Muscle Ups

CLASS WOD

     For Time....
     100 Double Unders
        then
     3 Rounds
     15 Deadlifts (205/135)
     15 Wall Balls
         then
      100 Double Unders

31.4

Happy birthday to this girl. Monica is one of the hardest working ladies around. HBD!

STRENGTH:

For those not going to KO in the OK...

1. Power Snatch
   6 x 1 @ 80%
2. Power Clean and Jerk
   6 x 1 @ 80%

For those going to KO in the OK...

Work on your lift for  WOD 1.
Warm up and work up to your opening weight. Rest 10 Minutes and then proceed with three attempts.

SKILL:

Rope climbs and box jumps.

31.3

If you are competing in KO in the OK, either scale "J.T" back or do it next week and work today with your teams. Complete the strength and comp wod.

STRENGTH

1. Snatch
   1 @ 70%, 1 @ 75%, 4 x 1 @ 80%
2. Clean and Jerk
   1 @ 70%, 1 @ 75%, 4 x 1 @ 80%
3. Snatch Pull
   2 @ 90%, 2 @ 95%, 2 @ 100%
4. Back Squat
   3 x 3 @ 90%

CLASS WOD

"J.T"
21-15-9
HSPU
Ring Dips
Push Ups

COMP WOD

8 x 300M Row
    Complete at 1K Row Pace, Rest 1:1

31.2

STRENGTH

1. Power Snatch
    8 x 1 @ 80%
2. Power Clean and Jerk
   8 x 1 @ 80%

CLASS WOD

"Karen"
150 WB (20/14)

COMP WOD

Open WOD 14.1
10 Min AMRAP
30 Double Unders
15 Power Snatch (75/55)

31.1

STRENGTH

1. Snatch
   2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 85%
2. Clean and Jerk
   2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 85%
3. Clean Pull
    2 @ 90%, 2 @ 95%, 2 @ 100%
4. Front Squat
    2 @ 80%, 2 x 1 @ 85%

SKILL

10 Minutes of work...
Rebounding Box Jump

30.4

STRENGTH

1. Jerk Balance
    4 x 3 @ 55% of Jerk
2. Split Push Press Behind Neck
    4 x 3 @ 60% of Jerk
3. Hang Power Snatch (below knee)
    2 x 2 @ 65%, 2 x 2 @ 70% (of snatch)

Jerk Balance Demo:
http://youtu.be/XLGOJ9FZW3U
Split Push Press Demo:
http://youtu.be/66vWuuWSuRs

COMP WOD

5 Min AMRAP
1 Squat Clean (165/110)
1 Jerk (165/110)
 
 CLASS WOD

12-15-9
OHS (135/95)
KB SWING (1.5/1)