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

40.1

What an awesome weekend!!!! You guys were able to capitalize on your skills and strategy and all the OKC scorers were able to stay one and done. As of now, we moved up 5 spots and are 5 spots out from qualifying. With at least 3 more scored WODs in our future, we are in a great spot.

The way it looks right now is that it is gonna continue to be a team battle to the end. 8 more reps would have brought us up one place point on the leaderboard. One place point seems like nothing now… but when 15.5 comes to a close, it may be one place point that keeps us from a trip to Mini-Soda. Some of you might think that it’s no big deal, but I believe that the Regional environment will be a great way for our new OKC squad to mature together.

I feel as if we have seen more growth in OKC athletes as they prepare for the Regional competition than we have anywhere else. I told/asked some of you not to redo the WOD because I felt it would be detrimental to the rest of your Open. Those of you who trusted the strategy, those of you who maximized your potential, who tore your hands and broke you nose, and those of you who repeated the WOD trying to move OKC up the leaderboard, you guys are the heroes of the week. Please, if you aren’t planning to do the WOD twice… change your mind. I know you don’t believe me, but you are the difference makers.

Example 1: 23 pounds (less than 4 lbs per person) last week was the difference between our 53^rd place and Complete’s 41^st…12 place points and our current place on the overall leaderboard would have been 19^th.

Example 2 : 41 lbs (6.8 pounds per person) was the difference between 53rd and 29^th, and our current overall place would have been 16^th overall.

I am not crying over spilt milk or trying to play [Tuesday] morning quarterback. I am also not trying to make your head explode because of cliché overload. I am trying to say every rep or pound counts and matters. I can’t see the future, but I envision another multiscore WOD is coming in one, two or three weeks.

I am so proud of this OKC Squad. Fighting with the Misfits last year has prepared you to fight together again this year. I am predicting a grunt work grinder this week. A “throw caution and skill to the wind” type WOD. I will post the remaining “Open movements” and my WOD predictions to the Group. Meanwhile, here is your extra Work.

EMOM in 5 Minutes:

20 seconds of “max paced” box step ups

7 Bounding Box Jumps

                        By "max paced" I mean max controlled reps

with moderate raise in heart rate (Open 13.2 style)

With Running Clock:

At Time 0

15 Muscle Ups for Time

At Time 5 Minutes

50 Calorie Row

50 WBS

50 Burpee Box Overs

50 HSPU

At  Time 15 Minutes

            15 Muscle Ups for Time

Not For Time

200 Double Unders

39.3

Watch Party tonight at the Gym! 
7PM. 
Be safe driving and be there. 
Be prepared to get warm, we may have some folks time and test some movements/rates.

39.2

15.2 prediction time!!! One of my favorite CF blog pundits to read (he is a stats nerd like me... except stats are his livelihood)  at CFG Analysis already predicted my guess...sort of. He predicts 11.4. I also predict 11.4 But like this:

Not Comp Team Work Just a Prediction

15.2 prediction
AMRAP in 10
60 bar facing burpees
30 OHS @ 120/80
10 Muscle Ups

at 10 minutes

15.2a prediction
7 mins to establish:
 3RM OHS

Again, Not Comp Team Work Just a Prediction

This combines one of my favorite Open WODs with what I feel is one of HQs favorite tests.With the two ladies they are bringing I am not sure I should predict this...but I was surprised last week with the WOD/Contender choice though, so I am sticking with my guns. Make sure you dont destroy your shoulders though, because with Letendre v. Bridgers it might be a 14.2 type WOD. I can also see them adding HSPUs this week, but I'm not confident enough to officially predict this...

Comp Team Work
EOtherMOM in 12 minutes
     Even: 5 very fast burpees
     Odd: 3 Muscle Ups

then at 12 Minutes

4 rounds of:
    Every two minutes
    150 meter row
    10 HSPU

rest as needed

AMRAP in 7 minutes
     5 OHS @ 135/95
     7 S2OH @ 135/95
     9 Box Jumps

then at 7 minutes

5 Mins to Establish
     3 RM OHS (from Rack)

39.1

TEAM

I haven’t written a post like I used to for a while, so I figured one was due. You guys put forth an awesome team performance for week 1. We are sitting in a perfect position going forward in the open. But you definitely have your work cut out for you. HQ has made it a completely different Open then what we have seen in the past, in both good and bad ways. I will talk about this later. First things first…

After much thought, I decided it would be much too difficult on everyone to make the site private. That being said, those of you that have followed this in the past know I have had very detailed posts about my thoughts on the WOD strategy. I will not be doing these types of posts this year, mainly because the Open has such a different landscape. If the two scores a week continues, each of you will need to employ very different strategies. Before I go into that, I need to tell you this story.

All of you are familiar with GK’s CF history so I don’t need to remind you that she has never finished out of the top ten at a regional competition and that she has been 4^th at the North Central Regional twice…but I did anyway. Partly to do the proud husband brag, but partly so that what I say next has a more dramatic effect. Know that she would not want me to post the following, but I feel I need to so that each of you can be reminded of how important TEAM is to this year’s Open equation.

Tonight GK had the option of submitting two different scores. One score would move the TEAM up one place on the leaderboard. The other score would move her individual score up as many as 60 places on the leaderboard, possibly more places after all of the scores are validated. She gave up 60+ place points so that the team could move up one spot. That is sacrifice for the team, and it makes me proud to be her husband. She believes in this team, and she just went “all in”.

So now to the strategy talk and the “if/when we qualify” talk. In the past we have looked to the leaderboard in order to decide the “Regional Team”. We will not be doing that this year. I have always said “The Open is a Litmus test or Crossfit Report Card”. If HQ continues to do a 2 score a week format, then this statement is no longer true…If you go to an affiliate who wants to qualify a team. Some of you will be asked to make sacrifices similar to what GK did this past week. Our strategy this week was similar to that, our strategy in the future will be much more along these lines. We have very talented personnel, and in some cases we may ask some of you to "sandbag a portion of the WOD while still giving your 'best effort' so that HQ doesn't post another BS article about giving your 'best effort'". Moving forward we have to employ strategies that utilize our personnel to result in the highest TEAM score.

That being said, it is unfair of us to ask you to make that sacrifice and then punish you for it when the Open season is over. We will not use your Open placing to decide the TEAM. Which means…tryout. As the Open continues, we will begin to devise a plan to conduct this tryout. We will keep you informed of when and how it will take place. I feel this is the only fair way to decide the team moving forward…but you guys have to qualify first.

Please, take this to heart. No one likes to bunt…but like the true softball-er and team player     she is, GK laid down a huge bunt to move the runners into scoring position. By take this to heart I mean things like PLAN ON DOING THE WOD TWICE…at least twice. Also, try to put your personal leaderboard ego aside when attacking these “possible two score WODs”

This week we want to try to do a strategy session/possible watch party and plan when the WOD/s will be done and redone. Each of you have lives and busy schedules and we know this, but we would love for you guys to be there when you can. Just try hard to not be like KentMurphy

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12 minute EMOM  
Even: 10 pullups (in 2 sets or less)
Odd: 7 OHS (135/95)

9 minutes to complete:
3 rounds of:
3 mins to accumulate 90 double unders, rest the remaining time

20 minutes to complete:
13 mins to establish max SN
then
7 minute EMOM:
1 SN at 80-90% of 1RM from above

Sunday Open wod

We will meet at 3pm today for anyone that needs to do 15.1 again or for the first time.