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