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