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