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