Monday, December 16, 2013

The End

This is the end of BHT in this format. After much thought and debate, I have concluded that it is time for me to move on. I am proud of what we have done here. Thanks to everyone for their support. Thanks most of all to my wife, she is my rock. She has been and always will be my muse and my inspiration.

Friday, December 13, 2013

Decision time

I need a little more time. Sorry to those of you who follow regularly...making some decisions about the future of BHT. Busy work week....busier home week.

Tuesday, December 10, 2013

226.3

This cycle is probably my favorite cycle. Last year we saw a ton of gains during this cycle. If you have specific goals for the Crossfit season, now (or 2 months ago) is the time to start dialing in your training. I know that there is a lot of volume coming at you, focus on your weaknesses. Get explosive.

Who belongs in what decade?

Strength:
1. Power Snatch + 2 Full Snatch
     2 x 1+2 @ 70%, 3 x 1+2 @ 75%
2. Jerk
     5 x 3 @ 75%
3. Clean Pull
     5 x 5 @ 105%

Conditioning:
3 RFT
10 Double arm KB clean (45/25)
10 OH walking lunge steps with KBs
10 Burpees
5 Broad Jumps
     Focus on distance with your Broad jumps
     Move through the first three movements with purpose
     When you reach the broad jump, slow down and be explosive

Skill:
Accumulate the following
2 Minute Handstand Hold
50 Shoulder Touches (Chicken Pecking)
               Do these in any order, you may do them on a wall or free standing
               Do it all at once or throughout the day
WOD
Class WOD

226.2


Strength:
1. Back Squat
1 x 5 @ 60%, 1 x 3 @ 70%, 1 x 2 @ 80%, 1 x 2 @ 90%, 1 x 1 @ 95%
2. Front Squat
1 x 5 @ 60% 1 x 5 @ 70%, 2 x 5 @ 75%

Conditioning:
EMOM in 12 Minutes
Even: 1 power clean + 1 squat clean + 1 thruster + 1 jerk @ HAP
Odd: 25M prowler push @ HAP

Grunt:
1a. 3 x 10 Glute Ham Raise
1b. 3 x 2 legless rope climbs

WOD
Class WOD

Monday, December 9, 2013

226.1

I hope these two have fun with Mickey this week. Do ALL the handstands at the Magic Kingdom. 
Strength:
1. 3 Position Snatch
2 @ 65%, 3 @ 70%
2. Snatch Pull
7 x 4 @ 90%
3. Snatch Push Press
5 x 3 @ 70%, 5 x 2 @ 75%

Grunt Work
Front Rack Lunges
5 x 25M @ HAP Unbroken

Conditioning
Tabata Airdyne

WOD
Class WOD if you have not maxed out in a while or feel like working up to a heavy-ish single. Be smart.

Friday, December 6, 2013

225.5

Today I'm hijacking BHT. 1. Because I can 2. Today is BHT's birthday. Not the site's birthday, but the man behind BHT...Kody. So from all of us to you, Dr. King...Happy Birthday. Thank you for spending your free time dreaming and scheming of ways to help us succeed at ALL the things and still enjoy this sport. We all appreciate it more than you will ever know (at least I think we all do). 


Strength:
1. Muscle Snatch
     5 @ 60%, 4 @ 65%, 2 x 3 @ 70%
2. 3 Position Clean (floor, knee, mid-thigh)
     2 @ 65%, 3 @ 70%
3. Clean Deadlift
    4 x 7 @ 100% of clean

Conditioning:
EMOM for 8 Minutes
8 Burpees

Grunt Work
Clean Driveway for Time

WOD
Class WOD

Wednesday, December 4, 2013

225.4

     I know I said this earlier in the week, but I wanted to reiterate....LISTEN TO YOUR BODY. The volume is really increasing this cycle and I want everyone to stay healthy. 
     For those of you who are new to following this programming I also need to say this...I have always recommended a 3 day on, 1 day off, 2 day on, and 1 day off approach. I try to post 5 days in a row because I know a lot of you have funky schedules. Please, regulate your volume and ease into this cycle. If you have to pick and choose movements, choose your weaknesses.
California Little Bear...so happy to be running


Strength:
1. Back Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Sled Drags
     4 front / 4 back @ HAP

Conditioning
EMOM in 10 Min
Even minute: 4 thrusters (185/125)
Odd minute: 4 Box Jumps (highest possible height for the work)
WOD
Class WOD

225.3

The DHM says "We are about to crush this WOD"...Baller


Strength

1. Power clean + 2 clean 
     2 x 1+2 @ 65%, 3 x 1+2 @ 70%
2. Snatch balance
     2 x 3 @ 60%, 1 x 3 @ 65%, 2 x 3 @ 70%
3. Push press 
     5 x 5 @ 75%

Conditioning
5 Rounds
     6 Back Lunge Pistols (KB weighted if possible 25#/45# or 35#/55#)
     6 Alternating 1 Arm KB Hang Clean and Jerk
     30 seconds Rest

Grunt Work
     1A. 3 x 10 Glute Ham Raises (Not Back Extensions)
     1B. 3 x 3 25 Meter Sled Drags @ HAP (3 front/3 back/3 SLHS pulls)
                    Do one set of GHR, walk to sled, 3 front pulls with 20 sec rest in between
                    Do second set of GHR, walk to sled, 3 back pulls with 20 sec rest in between
                    Do third set of GHR, walk to sled, 3 SLHS pulls with 20 sec rest in between

Class WOD

Monday, December 2, 2013

225.2

My Man.

Strength:
1. Back Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 70%, 1 x 5 @ 75%
2. Front Squat
     1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
3. Prowler Pushes
     4 to 5 sets (25M down, 25M back)
High handles down, low handles back @ HAP
          High handles down, remove 90# to 110#, low handles back. 
          Rest is the time it takes to walk to your weight, pick it up and farmer carry back to prowler. 

Conditioning:
EMOM in 12 Min
Even minute: 4 power cleans (185/125)
Odd minute: 4 standing broad jumps

WOD
Class WOD