A couple of quick announcements:
1. Our Olympic Lifting cycle ends this week. (...and this is a deload week)
Some of you have made some pretty significant PRs and we want to hear about them.
We will have an opportunity for you to post your new PRs at the end of this week.
If any of you have experiences you would like to share with the Team,
we would love to review them and post them.
2. A Full month of Muscle up 1 Goat Work is up on the site.
Pull up, Dip, HSPU 1, and Pistol 1 will be live soon as well.
Please continue to seek and destroy your weaknesses.
3. If you have not registered for the CFOKC In House Oly Meet...Do It
Click Link to Register:
In House Olympic Lifting Meet and Competition: Sat, Aug 9th at CFOKC.
4. AOK 3 sign up is Monday Aug 4th.
It will absolutely not be anything near a scaled competition.
It will be heavy
It will require high level CF gymnastic and barbell movements
5. If you haven't seen the results you have wanted to see...
or you are frustrated with your progress, read this below:
6. Read below
We are 7 Weeks and 1 day in. What have you been doing for 7 weeks? This is not a rhetorical question. This is not an accusation in the form of a question. This is a serious attempt to get you to reflect on what you have been doing for 7 weeks.
Do you take rest days? What do your rest days look like? Are you packing more programming than you should into one day? Are you doing this in an attempt to "catch up"? Are you allowing yourself to be coached and redirected daily? Are you respecting the opinions of coaches that view movements differently than you? Are you working on your weaknesses? Are you managing your time and effort in a way that allows you to attack your weaknesses? Have you skipped leg day? No, seriously Broseph/Babe-raham, have you skipped leg day? Are you cheating your percentages? Are you subbing in extra work? Did you set one or two specific goals for this cycle? Have you been attacking these goals during this cycle? Are you challenging yourself daily? Are you doing the same work as your peers (for comparison sake)? What is your diet like?
Those
were rhetorical questions.
Think about what this Competitor Team is for you and what you are for it.
Our goal is to send 2 teams to the North Central Regional. Our Goal is to send 1 team to the Crossfit Games. Our goal is to send a podium quality team the the Crossfit Games. Our Goal is to continue a Legacy...and start a Dynasty.
Your goal may be to be on one of those teams. Your goal may be to compete at the Games. Your goal may be to leave scaled weights and movements behind and Rx every WOD. Whatever your goal is, we are glad you are a part of this.
Now you have three options: stay focused, get focused, or refocus.
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| Drew snatched 290# on Sunday. NBD. Look out 300#, the DHM is coming for you. |
OLY STRENGTH
1. Snatch
2 @ 75%, 1 @
80%, 3x1 @ 85%
2. Clean & Jerk
1+1 @ 75%, 1+1
@ 80%, 1+1 @ 85%
3. Clean Pull
2 @ 100% (of
Clean), 2x2 @ 115%
COMP WOD
4 RFT
10
Double arm Russian KB swings
10 KB
S2OH
1 Strict
Minute Rest
Heaviest
weight that will allow each round to be unbroken
May
change KB weight between rounds
CLASS WOD
Three Rounds for Time...
800 M Run
21 Toes to Bar
Click Link to Register:
In House Olympic Lifting Meet and Competition: Saturday, August 9th at CrossFit OKC.
