17.5

Long day of work, very sleepy.
Participate in the Olympic Lifting competition this weekend.
I have a feeling that levitation will be tested at Regionals this year.
Here are some BHTer working on their Levitation Skills...I just blew your mind.

Oly Strength

Lift in the OKC Oly competition...or do this:
1. Snatch -
         70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
2. Clean & jerk -
         70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1

Skill Work
Pick a skill you suck at, spend 10 minutes finding ways to not suck at it.

Grunt WOD

400 meter sprint

     rest 2 min
2012 Games Chipper
10 OHS, 155/105
10 Box Jump Overs, 24/20
10 Thrusters, 135/95
10 Power Cleans, 205/125
10 TTB
10 Burpee to Muscle up
10 TTB

10 Power Cleans 205/125
10 Thrusters 135/95
10 Box Jump Overs 24/20
10 OHS 155 105
     rest 10 min

4 Rounds For Time

25 meter prowler push HAP

10 squat jumps

25 second rest

17.4

This looks fun...

Oly Strength
1. Power Snatch 6 x 1 @ 80%
2. Power Clean and Jerk 6 x 1 @ 80%
3. EMOM for 6 minutes Alternate:
     Odd: 5 Power Snatch @ 165/110# or HAP
     Even: 5 Thrusters @ 165/110# or HAP       

  Squat Strength

     High Bar Back Squat
          Warm Up 1 x 3 @ 75%, 1 x 3 @ 85%
          Work Sets 2 x 2 @ 95%

Engine WOD
Row 500 meters
     rest 1 minute  
 AMRAP in 5 minutes
           10 Russian KBS with one KB in each hand (45/25)
           10 Wall Ball shots
     rest 1 minute
400 Meter Run

Skill Work
Pick a skill you suck at.
Spend 5-10 minutes doing work that helps you not to suck at it

17.3

So...three things.

1. Black Horse is not programmed for any specific day of the week. It is posted on specific days to help facilitate BHTers with weird work schedules. So here is the deal...if you are wrecked from the day before, REST. Sunday was for ALL OKCers who were interested in competing, not just for BHTers. We did some posterior chain smoking WODs on Sunday ("Posterior Chain Smoking" would be an answer on wheel of fortune in the "Before and After" category, buy an o and an i and you'll be set). Then, post 17.1 called for last year's Open WOD 12.2. Most people were destroyed from Sunday. If you were one of those people, I hope you rested Monday. I have had 17.1 programmed as it was for a long time and this was our best opportunity to do it
2. If you work Mon-Friday, my suggestion is that you begin to transition to a T/W/Th/Sat/Sun workout schedule with rest days on Monday and Friday. This way you can maximize your work over the weekend. It will also help GROUP 2  have the opportunity to do the WODs twice.
3. Some of you asked about the next strength cycle, It will be a mix of Power and Olympic Lifting. This Pull Cycle has had us Oly lifting all 5 days, we will be backing off of that schedule as we "train through the open". Marchish is the start of what will be a new mesocycle that will carry through to Regionals. March will have more pressing, some DL variations, Olympic lifts, and...my favorite...squatting. Oly lifting will still have a strong presence and will ramp up during April.

Oly Strength
1.Snatch - 1 @ 70%, 1 @ 75%, 4 x 1 @ 80%
2. Block clean pull + clean (below knee) - 3 x 1(1+1) @ 85%
3. Snatch Pull - 2  @ 105%, 2 @ 110%, 2 @ 115%
                                          Block pulls should be at or just below the knees

Squat Strength
    Front Squat
          Warm Up 1 x 3 @ 75%, 1 x 3 @ 85%
          Work Sets 3 x 2 @ 95%

WOD
Class WOD

Goat/Engine WOD
5 minute pistol work to low box

AMRAP in 7 minutes:

   1 Rope climb
   20 GHD sit ups

   30 Pistols

Post results to comments:

17.2

     We are coming to the conclusion of our Olympic Strength "Pull Cycle". The next cycle will be tons of fun as well...I promise.
      If you have not checked out the BHT Games Season Page, do it today. The next training cycle begins almost at the same time as the Open.
      The following is a segment from the Games Season Page:

 "Training through the Open" is a method that is not always appropriate for everyone. I have revised the next few points after reading a recent post by Ben Burgeron. He broke his athletes into two groups. This sort of division was always part of my plan, but I had never categorized them in this way. This is a modification of his groups:

• GROUP 1 "The Games Athlete
• You are a top 15 athlete in your Region. You are confident that you are going to qualify for the Regionals and you have your sights on going to the Games. In this case there is no need to do the Open WODs more than once. Instead focus on improving your GPP over this five week period.
• Group 2 The Regional Athlete (and Masters)
• Your goal is to compete in Regionals and you need to do everything in your power during the Open to secure a spot. Your objective is to maximize your Open Score. Because of this its OK to take some extra rest and to practice movements instead of training for GPP. There is a good possibility that you will do the Open WODs twice each week. Your first attempt should be treated as your only attempt. If you need to do it again, you will have enough time to do so. I will either program for you to do these Thursday/Saturday or Friday/Sunday to maximize recovery. We usually see big improvements with a second attempt, but see equal or diminished results with a third.
• GROUP 3 The Regional Long Shot
• Some of you may fit in this category. This is your first Open. You have never competed. You have goals that pertain to the Open but no plans to compete at Regionals. You feel that you are a year or two away from Regionals. If you are competing in the Open you should set some goals for yourself. It could be a place finish, it could be to place better than your best friend. This is a test for you. "Where am I in 2013?" Have fun with this. Don't do the WODs more than twice. Do them while you are rested. "Train through the Open" and continue to increase your GPP.

     I will try to program for GROUPs 1 and 2. GROUP 3 can pick which of the formats they will follow.
     Everyone should have a pretty good idea which group they are in. If your goal is to go team, then you are in GROUP 1.
     The rest of the world will be obsessing about the Open and the Leaderboard. I will be obsessing about the Open and the Leaderboard. You do not get to give yourself permission to obsess about the Open or the Leaderboard. Okay...You can obsess some. P.S. my phone dies sometimes because I Leaderboard so often.

     I like this quote. It is yet another item that I borrowed from Bergeron. He borrowed it from Tommy Jefferson.
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson

Shoulder Warm Up
5 to 10 minutes doing something from HERE

Oly Strength
1. Jerk - rest 90 seconds
          2 x 2 @ 75%, 2 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ current/new 1 rep max  
3. Heaving Snatch Balance 3 @ 65% (of Snatch), 3 @ 70%, 3 @ 75%

4. On the 30 seconds for 4 minutes-

               5 Split or Push Jerks @ HAP or (205/135)

                              Keep the weight racked or on jerk boxes
                              Try to bring these back to rack position if you can

                              The jerks can go back to the boxes before the next jerk if need be

                              Challenge yourself with the weight
                              If today is your day to do D.T., work on a weakness and do this later

Goat and Engine WOD
AMRAP in 5 minutes of:

3 HSPU
7 Burpees

21 TTB

               This has a short time domain, so minimize transition time
               Work on staying under the bar for TTB
               Manage your workout and...
               DO NOT RIP YOUR HANDS!!!

WOD
Class WOD

Skill Work
Turkish Get up

3 x 6(3 each side) Kettlbell TGU, Heavier each set

17.1

   Today, the Oly Strength is Open WOD 12.2.
     Sunday's clinic was a blast...for me, I just stood there. OKC competitors put in some work yesterday. I will post the WODs under 16.5 and a half...Fun times.
     Prophetic dream warning...Joey had a dream that Open WOD 13.2 was going to be Thrusters with basically the same rep/weight scheme as this snatch WOD...I told him that he and I think about this stuff way too much...I also told him to sleep with a pad and pen by his bedside, and to send me the notes.
     Keep working hard. You are all beasts...and tigers...and black horses. Imagine a Liger, but with a horse head, broad shoulders, more awesomeness, more regal, and tons of ferocity.

Oly Strength
1. AMRAP in 10 min:
       30 reps snatch @ 75/45#
       30 reps snatch @ 135/75#
       30 reps snatch @ 165/100#
       AMRAP snatch @ 210/120#

                  Change your own weights between each round.
                  If you did the Open last year, beat your score.
                  Open Testing time.
                  Pace yourself, have a solid and realistic strategy
2. Clean pull 2 @ 105%, 2 @ 110%, 2 @ 115%

Squat Strength
        Front Squat
            Warm Up 1 x 2 @ 60%, 1 x 2 @ 70%
            Work Sets 2 x 6 @ 75%

WOD
Class WOD


Goat/Engine WOD
4 rounds

ME Muscle Ups

1 minute Tabata Double Unders
1 minute rest

                    If you start failing MUs, do at least 7 Hip Pop to rings

Non/New-Muscle Uppers

Spend 5 minutes today working on the Hip Pop,

then do 5-7 legitimate attempts at a Muscle Up.

then

Do the Goat/Engine WOD but sub MU for 1 Jumping MU and ME Ring Dips

                    You can find an example of Hip Pop to rings 

                     in this Carl Paoli Video from 2:00-2:10

Post Results to comments:

16.5 and a half

Competitors WODs Sunday 2/24/13
WOD1
With 8 minute time cap:
   15-12-9 of
Deadlift @ 315/205#
Box Jump @ 30/24
Then, in remaining time
    AMRAP of:
        20 burpees to plate
        20 DB thrusters @ 50/30#

WOD 2
With 10 minute time cap:
     3 Rounds of:
25 Double Unders
200 Meter Row
15 Toes to bar
Then, in remaining time
   AMRAP of:
         30 Power Cleans @ 135/95#
         30 Shoulder to OH @ 135/95#
         30 Snatch @ 135/95#

16.5

Am I A Tiger?
     Today I want to post about a subject that is near and dear to my heart...my wife. I am literally her biggest fan. I am THIS obsessed with Crossft because I love being involved in her sport. I started programming because I wanted to be a part of TEAM GINNY. This sport is a huge part of our lives.
     So here's the problem. Ginny has been injured for the first part of this year, and it has been rough for her. Not just rough physically, but rough mentally. She finished 4th at the NC Regionals last year. The three girls that beat her...they were ALL in the top 13 at the Crossfit Games. She realizes that her injury has put a damper on her training...so looking ahead she knows she has a hard road to travel.
     So there is this video...with Katt Williams. He is a hilarious comedian with a horrendous/hilarious vocabulary. He does this stand up act where he talks about tigers in a zoo, specifically tigers that eat people who jump into their cages. Watch it Here. Now if you can't watch all of it, fast forward to 5:05. He does this bit where he IS the tiger, but (as the tiger) he continues to question whether or not he really is a tiger. He is depressed, and he questions his tigerosity...tigerness?
     Ginny IS a tiger. She is a BAMFing Tiger. She is a fire breathing WOD slaying Tiger. She just...forgets sometimes. I am in awe of her everyday and I am so proud of her.
     Today she wrote in her blog. You should read it. She even quotes Joey.
     Everyone of you MUST remember that you are a tiger. Personally, my spirit animal is a Black Horse...but, for this post...you are tigers. Encourage each other everyday.
     These are a few pictures of my favorite tiger.  
     Think of this picture as 4 and a half years of competitive awesomeness meets a 6th grade girl's collage, then realize I made the collage...today I cut people with knives (surgery cutting...not like Dexter cutting). Then, I came home and made a collage. I AM A Nerd. I love you Ginny, so proud of you. You are my Hero and I am so lucky to have you as my wife.

So beautiful...lots of headbands

Oly Strength

1. Snatch -
         50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
2. Clean & jerk -
         50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single

Grunt WOD

800 meter sprint

     rest 1 min

 "Macho Man"
OTM for as long as possible.

With a 15 min time cap:
3 Power Cleans + 3 Front Squats + 3 Jerks
            Ninjas: 165/115
            Beasts: 185/135
     Choose your weight wisely, 

     A Ninja is a bodyweight expert, a Beast Dominates heavy WODs. 

     No thrusters, No squat cleans

     Lighter can be harder than big weights in this WOD. 

     Pick a weight that you can get at least 6-9 rounds of. 

     If you don't finish 5 rounds, you need to reduce the weight and go again.

     If you have done this WOD before and completed more than (or close) to 15 rounds, up the weight

     If you fail anytime after 5 rounds, the WOD is over, rest then run

   Rest 1 minute

800 meter Sprint

16.4

     On call again...Like a Boss. So don't get hurt. Not just tonight. In general, don't get hurt.
     Sleep good Sleeps.
     Eat good Eats.
     Lift good Lifts.
     Ice the places that hurt.
     Rest good Rests.
     Seriously...Take rest days.
     Take care of your body.
     Please, stay healthy.

Oly Strength
1A. Jerk Balance 4 x 3 @ 55% (of jerk)                      

1B. Split Push Press Behind Neck 4 x 3 @ 50% (of jerk)
                        90 seconds rest between 1A and 1B
2A. Hang power snatch (below knee) 2 x 2 @ 65% (of snatch), 2 x 2 @ 70%
2B. Rope Climb 4 x 2
                        60-90 seconds rest between 2A and 2B

  Squat Strength

     Front Squat
          Warm Up 1 x 4 @ 75%, 1 x 4 @ 85%
          Work Sets 4 x 3 @ 90%

Engine WOD
     AMRAP in 10 minutes
           2000(Men)/1600(Women) Meter Row
           30 OHS @ (120/95#)  

Skill/Efficiency Work
3 attempts at ME Double Unders
           Stay calm and focus on timing
3 x 8 box jump practice
           Work on resting/pausing at the top of the box only
           Open the hips at the top, Bound out of the bottom
           Think "Efficiency"

16.3

...Serious post warning...
     I just read a great post on Spealler's Blog. He entitled it "The Cycles of Competition". It is obvious to me, by the tone he uses, that he is speaking to himself (or reminding himself) just as much as he is speaking to those who follow his blog. I would say it is pretty direct insight into the mind of an athlete that has been an incredible force in this sport. I would also venture to say that, based on what I read, he is an athlete that has struggled to overcome the pressure of competing. It takes an awfully strong human (mind and body) to take this type of "beating"...training...year after year. The quotes that are mixed in the following are quotes from his post.
     In the post, I love what he says about the drive to compete. I know that a lot of competitors feel pressure to compete from all directions, both inward and outward. The greatest pressure I see, is the pressure that comes from a fear of not living up to expectations. Expectations that are real but also expectations that are perceived. "...the second [the] drive [to compete] turns into a fear of failure, we take the fun out of it. We take the joy out of what got us started and why we started competing at the beginning. It’s important to keep that...it takes pressure off of us."
     We get so caught up in this competitive season.You guys make a ton of sacrifices left and right. Each of you is making sacrifices everyday to be better at this sport. Some people in your life might not understand this commitment...and that's OK. Some of you are training 15+ hours a week, and you are committing to competing in this sport with your body...but if you don't believe in yourself and you aren't having fun, you are wasting your time. If you are being hamstrung by doubt or by other people's perceptions, you have already lost. You are winning the battle with your commitment to your training...Make sure you are winning the battle with that commitment in your own mind.
     Make the Decision to let yourself succeed in all of your goals. Allow yourself be okay with striving for those goals. Allow yourself to believe that you can reach those goals. Enjoy this journey and HAVE FUN! "Don’t be afraid to take the risk, but you have to realize that you aren't defined by your result, it’s not WHO you are, it’s just something you do."
                          Read Spealer's post HERE
    On a much lighter note:
          In a fight between Chuck Norris and a Two-Headed Khalipa-Speal, who would win?
          In a Fran + Grace off between Chuck and The Khalipa-Speal, who would win?
          Please show your work and explain why you chose your answers, this will be graded using a
      "points per place finish" system seeing as statistical scoring systems and grading "on the curve" are of no
       use to Crossfit TM.
          Tough Decisions today...tough decisions.

Chuck Norris versus The Khalipa-Speal

Oly Strength
1.Block snatch pull + snatch (below knee) - 2 x 1 (1+1) @ 80%, 2 x 1(1+1) @ 85%
2. Block clean pull + clean (below knee) 2 x 1(1+1) @ 80%, 2 x 1(1+1) @ 85%
3. 3 Snatch deadlift to knee + 1 snatch pull 4 x 1(3+1) @ 105%
                                          Block pulls should be at or just below the knees

Squat Strength
     Back Squat
          Warm Up 1 x 4 @ 65%, 1 x 4 @ 70%
          Work Sets 4 x 3 @ 75%

WOD
Class WOD

Goat/Engine WOD
5 minute pistol work to low box

30 alternating pistols for time

                    Find someone who is mean and ask them to judge your pistols.

                    If you ARE mean, judge someone's pistols.

                    Non-Pistoleros, Touch And Go your pistols to a box

        Rest 1 minute

AMRAP in 4 minutes:

   50 Wall Ball Shots

   30 double unders

        Rest 1 minute

15 Muscle Ups for time

                    Non Muscle Uppers work on Hip Pop to rings

                    You can find an example of this from 2:00-2:10

                     in this Carl Paoli Video

16.2

     If you have not seen Krose on her trek into Beast Mode, you haven't been in the gym. This girl has set goals and has been putting in some work. It shows. Her MU's at the February OK Competitor WOD was enough to prove that. Then, she proved it again this month with her Olympic lifts. She hit a snatch PR a weekish ago, then broke it again this weekend with a 120# snatch. That's about 35 pounds she has added to her snatch max in the past year. I don't doubt that she will qualify for Regionals in the top 48 of the North Central. She is quickly becoming a force to be reckoned with. Keep working hard girl. This is your year to be a Dark and/or Black Horse. 

     In other news, going to The Garage with Carl and the Bittles is fun, but it is probably better if you don't do it on a weeknight. #Pedialyte #Excedrin

Oly Strength
1. Jerk - 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%     rest 90 seconds
2. Hang power clean (below knee) 2 x 2 @ 65% (of Clean), 2 x 2 @ 70%
3. Heaving Snatch Balance 3 @ 65% (of Snatch), 2 x 3 @ 70%

4. On the 30 seconds for 3-4 minutes-

               2 Snatch grip Jerks + 2 OHS @ HAP

                              The SN grip Jerks can be done from jerk boxes

                              The first jerk can go back to the boxes before the second jerk if need be

                              Step out from the boxes for OHS

                              Challenge yourself with the weight

Goat/Engine WOD
4 Rounds For Time of::

10 HSPU

30 Double Unders

30 second rest

WOD
Class WOD

Skill Work
Turkish Get up

Work to a Dumbbell 1 Rep Max for each side

16.1

     I was so proud of all of the OKCers and BHTers that competed this weekend. There was so much Beast Mode going on I could not see straight. It was like swimming in a fog of Beast Mode soup, so thick, so tasty, so confusing. I even had to pretend to do my REAL job this weekend.
     Everyone was very impressive with their snatches this weekend. Kelsey made topping the scaled snatch ladder look WAY too easy...110# snatch coming soon lady....
     Pick one or two skills to work on this week...then do it. Keep plugging away.
     The Open starts in 18 days...get Excited. I sincerely hope that Cornhole is NOT part of The Open...even though Ginny and Drew now have Cornhole boards for practice.
     Look for Cornhole and Harlem Shake practice to be part of the BHT programming soon.

CornHole Champions? #Oddphotocaptions

Oly Strength
1. Block snatch pull + snatch (mid-thigh) 2 x 1(1+1) @ 75%, 2 x 1(1+1) @ 80%
2. Block clean pull + clean (mid-thigh) 2 x 1(1+1) @ 75%, 2 x 2(1+1) @ 80%
3. 3 Clean deadlift to knee + 1 clean pull 4 x 1(3+1) @ 105%

4. EMOM for 8 minutes

        Odd: 4 Power Snatch @ 165/110# or HAP

        Even: 4 Squat Clean Thrusters @ 165/110# or HAP
                                Block pulls should be from at or just above the knees.
                                If you have not clicked on the Block Snatch Pull link, do it.
                                Then, watch the video.
Squat Strength
        Front Squat
            Warm Up 1 x 5 @ 70%, 1 x 5 @ 75%
            Work Sets 5 x 3 @ 85%

WOD
Class WOD


Goat/Engine WOD
4 rounds

ME Muscle Ups

1 minute tabata battling ropes
1 minute rest

Non/New-Muscle Uppers

Spend 5 minutes today working on the Hiip Pop,

then do 5-7 legitimate attempts at a Muscle Up.

then

Do the Goat/Engine WOD but sub MU for 1 Jumping MU and ME Ring Dips

Post Results to comments:

15.5

     I am very sad to report that I have become oddly obsessed with the Harlem Shake. I debated on whether or not to program it, but I will refrain.
     If you are doing Cupid's this weekend, rest tomorrow. If you don't rest, and have to work out (probably Drew), DO NOT do today's Grunt WOD. And...If you just have to work out (probably Drew), do it early and make sure to do light active recovery Friday afternoon.
     In other news, Crossfit HQ Twitterhated (opposite of twitterpated) Reebok last night. Look it up on The Goog. I might have just made up the word twitterhated.
   

Oly Strength

1. Snatch -
         50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
2. Clean & jerk -
         50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single


Grunt WOD

"Half of Hulk Hogan"
5 Rounds for a total of 10 minutes
Every 2 minutes complete:
  3 Muscle ups
  5 Cleans, 225/155
  7 Burpees
  Rest the remainder of the 2 minutes
                Post times for all 5 rounds.
                If you are unable to complete all the reps inside of the 2-minutes,

               decrease the weight of the clean.
     Rest Strict 3 mins
With a Weight Vest (20#/10#)
4 Rounds For Time (6 min time cap)
4 Bench Press @ 225#/115#
4 Tire Flip and Overs
                A Tire Flip and Over is: Flip the Tire, jump onto the tire, 
                                                     jump/step to opposite side of tire, 
                                                     jump/step down on that side. Then,
                                                     to start next rep, flip tire back in the other direction
     Rest Strict 3 minutes
800 meter sprint

15.4

On Call, no time to talk....Enjoy.

Oly Strength
1. 3 Push press + 1 jerk        90 seconds rest

        2 x 1(2+1) @ 65% (of jerk), 2 x 1(2+1) @ 70%
2. Hang power snatch (below knee) 3 x 3 @ 60% (of snatch)
3. EMOM for 6 mins: Alternate

        Odd: 3 Heavy power Snatch, at least 65% of 1RM...at least
        Even: On the 30 seconds, 4-7 HSPU

     Rest a strict 3 minutes between #3 and #4

4. With a 3 minute time cap

         Every 10 seconds until 2nd failure:

            1 Full Snatch using the same weight from #3.

                                   Try as many times as needed during the 10 seconds, 

                                   But...miss more than one of the 10 second intervals and you are done.

Squat Strength
     Back Squat
          Warm Up 1 x 3 @ 60%, 1 x 3 @ 65%
          Work Sets 3 x 6 @ 70%


WOD
Class WOD

Goat/Engine WOD

400 meter sprint (report time)
     rest 1 minute
AMRAP in 7 minutes of: (report reps)
9 Deadlifts @ 155/100#
12 Hand release pushups
15 Box jumps

15.3

     Wednesday marks the first Games Prep Class. The Goat and Skill work will be done during the games Prep Class. This will be a good time to practice for Cupid's Revenge, it will also be a good test of Open movements. This will be from 6:30-7:30. If I am not on call, I may see you there. The is a slight chance that I will wear/bring workout clothes. Be there. Come to work.

Brad...more handsome when he opens his eyes

Oly Strength
1.Block snatch pull + snatch (below knee) - 2 x 2 (1+1) @ 75%, 2 x 2(1+1) @80%
2. Block clean pull + clean (below knee) 2 x 2 (1+1) @ 75%, 2 x 2(1+1) @80%
3. 3 Snatch deadlift to knee + 1 snatch pull 4 x 1(3+1) @ 95%
                                  Block pulls should be at or just above the knees

Squat Strength
    Front Squat
       Warm Up 1 x 6 @ 70%, 1 x 6 @ 75%
       Work Sets 6 x 3 @ 80%

WOD
Class WOD

Goat/Engine WOD 
         Partner WOD
10 Minute AMRAP
10 Over-The-Box 30"
10 Chest to Bar Pull-Ups
10 Thrusters (115/73)
30 Double Unders
          Only one person working at a time.  
          Team Members can be "Tagged in" at any time.
          Reps can be divided however the team see fit.

Skill Work

Pistols
5 minutes of Pistol warm up
            Get the kinks out of your movement
            Don't accept any rep that a good judge would no-rep

EMOM for 6 Minutes
Even: Tabata Pistols/(Non-pisteleros do Pistols to a low box)
Odd: Every 30 seconds 5-7 ring dips

   rest 30 seconds 

5 rope climbs

15.2

Oly Strength
  1. Jerk -  3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 3 x 2 @ 85%     rest 90 seconds
2A. Hang power clean (below knee) 3 x 3 @ 60% (of Clean)
2B. Heaving Snatch Balance 3 x 4 @ 65% (of Snatch)

 Goat/Engine WOD

Deconstructed Lil' Diana-Beth

15 HSPU

     rest 30 seconds

15 Power Cleans @ (155/105) or (135/95)

     rest 30 seconds

12 HSPU

     rest 30 seconds

12 Power Cleans @ (155/105) or (135/95)

     rest 30 seconds

9 HSPU

     rest 30 seconds

9 Power Cleans @ (155/105) or (135/95)

     rest 30 seconds

            Regulate yourself here, If you can BE FAST and NOT SLOW DOWN, 

            use the heavier cleanweight. If not, it is OK to use the lighter weight. 

            I want everyone to watch to first 2:45 of the video below before they do this work

WOD
Class WOD

Skill Work

In as few sets as possible:

200 double unders

Efficiency Tips
Installment #4 The Quick Clean
This will be added to the Efficiency Tips Page.
     This is a great video. Watch until 2:45. Practicing this method WILL pay off in the Open...well...actually, it will pay off in EVERY competition. Drew does this well. For some of you, it might be rough on your back to send the weight straight to the floor from the rack position. If this is a problem, pause the weight in the hang position before sending it to the floor.

     This is a good method to use when you are trying to complete quick and unbroken sets. It is good to use when it will not cause you to red-line. If you are trying to use this method with a WOD weight that quickly becomes a heavy weight, it WILL cause you to red-line. Be judicious with this technique. It is best to use it in AMRAPs, like the ones we will see in the Open.

15.1

The Opposite of Hammer Time

     So...we lost the hammer. First time in Golden Hammer history. Good. Okay, not necessarily good...but the world didn't end. We can choose to look at it is a defeat, which some of us might...or we can learn from it. We can use it to make us better. Some awesome things happened Sunday. Like Drew and BJ clearing the Clean ladder. Like Laura and Katy Destroying the 3rd WOD. Like KRose stepping up to the plate with an unprecedented amount of Muscle Ups. The fact is, we missed 2nd place by 4 minutes and 1st place by at least 5 and a half minutes, those numbers cannot be attributed to just one WOD. We could make excuses or we could get better.

     Every time Ginny and I travel to a competition, we make time for "the talk" on the ride back. It is a time for us to reflect on the awesome things that she did in the competition, but also a time for us to plan her training based on where she struggled. Struggling, missteps, and even failure is healthy because it gives us an opportunity to learn. 

     The Open is one month away, Regionals are FOUR MONTHS AWAY (May 31-June2) Four months is a long time. This gives us a ton of time to continue to develop our athletes. This week (Wednesday) will be the first OKC Competitors Class. I hope each of you will be able to be there. We are slowly amassing an army of OKC competitors. Veterans, it is time for some of you to step up to the plate and help us develop more firebreathers. Future/Current firebreathers, it is on like Donkey Kong.

     I have added a few new pages to the BHT site. An Open Strategy Page and a Games Season Page. Check out the Games Season Page. For now I will leave you with this picture. It is from NC Regional 2011 and has been modified by OKC's own Megan Hymer. Yes, I am this Crazy. #Lunatic #GeniusRepSchemes

Oly Strength
1. Block snatch pull + snatch (mid-thigh) 2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
2. Block clean pull + clean (mid-thigh) 2 x 2(1+1) @ 70%, 2 x 2(1+1) @ 75%
3. 3 Clean deadlift to knee + 1 clean pull 4 x 1(3+1) @ 95%
                   Block pulls should be from at or just above the knees. 

                   If you have not clicked on the Block Snatch Pull link, do it.

                   Then, watch the video.

Squat Strength
Front Squat 

   Warm Up 1 x 3 @ 60%, 1 x 3 @ 65%
   Work Sets 3 x 6 @ 70%

WOD
Class WOD

Goat/Engine WOD

Part 1

3 Rounds for time (each round is 1:30)

With one minute on the clock:

  Row (200M/150W) meters

  AMRAP Box Jumps (30M/24W)

  then rest 30 seconds

          REST 3-5 minutes then:

Part 2

7-5-3

  Muscle Ups/Jumping MU

  Thrusters (135/95)

     (5 minute time cap)

                             Score on part 1 is total box jumps. Part 2 is time or total reps.

Post Results to comments:

14.5

     The competitor meeting was awesome. So excited that so many people showed up. This is going to be a fun couple of months.

      Honestly, I am going to have difficulty going to sleep tonight, mostly because of the post-call nap I took this evening, but mostly because I am so freaking pumped for this season. Not going to be able to turn my brain off tonight. OKC is going to be represented well this year. We have so many Firebreathers, I feel sorry for everyone else. If you are on your way to becoming a Firebreather and you are wondering what it takes to be a WODzilla, here is a picture of what one looks like:

WODZILLA

Oly Strength
1. Snatch -
           50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
2. Clean & jerk -
            50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single

Grunt WOD

AMRAP in 5 minutes
   20 Double-unders
   5 Deadlift @ 50%1RM

                   rest 2 minutes

AMRAP in 5 minutes

   10 Hand Release Push Up

   5 OHS @ 135/95#

                   rest 2 minutes

EMOM for max rounds
     Even: 2 Tire flips

     Odd: 25 meter Heavy Prowler Push
Add 1 tire flip each even minute, continue until failure

WOD

Class WOD

14.4

If you don't have time for all of it, pick your weaknesses.
Oly Strength

1. 3 Push press + 1 jerk
            2 x 1(3+1) @ 60% (of jerk), 3 x 1(3+1) @ 65%
2. Hang power snatch (below knee) 2 x 3 @ 50% (of snatch), 2 x 3 @ 60%
3. Muscle snatch 3 x 3 @ 40% (of snatch)

4. EMOM for 6 mins: Alternate
             Odd:  30 seconds: 4 Unbroken push press, 1 Front Squat. Heaviest possible weight.
                                           Hold in rack position for the remainder of the 30 seconds
             Even: 6 Corn Cobb Pull Ups
                     A corn Cobb Pull Up is: Pull up to the bar, when even with the bar slide the body 
                     all the way left, stay with eyes/chin even to the bar and slide body all the way right, 
                     slide back to the middle. Click the link or search it on YouTube.
                                     
Squat Strength

Front Squat
     Warm Up 1 x 2 @ 70%, 1 x 2 @ 75%
     Work Sets 5 x 3 @ 80%

WOD
Class WOD

Goat/Engine WOD
200 meter sprint (report time)
      rest 15 seconds
AMRAP in 7 minutes of: (report reps)
5 Power cleans (145/100#)
10 Toes to bar
15 Wall balls (20# and10′ target/14# to 9′ target)

      rest 1 minute
30 HSPU (report time)

Post results to comments: 

Don't just post "completed" on the Goat/Engine WOD,

I want to know how many reps you get and how long each segment takes.

14.3

•  It has been a busy month if you are a crossfitter in the OKC metro area. Especially if you are an OKC BHTer. Remember those elementary School Summers when you and your best friend would beg your parents to have a sleepover 5 nights in a row? I do. I slept in my swim suit and never took it off for like 5 days straight. Night 4 or 5 we would be sick of each other and it would end in a fist fight and somebody's dad would have to come pick them up. Don't be like me in 1992, take a break and take care of each other.
• Metro WOD is this weekend.and the format is way different than it has been before. Another gym decided the WODs, another gym decided we could only take 12 peaople. Not as inclusive. Drew and Ginny have a tough job deciding which athlete to put where. We are a team here at OKC. We have to be. I think the "No I in Team" statement is ridiculous... I know how to spell Mr. Generic Corporate Sports Poster (That made me sound like such a hipster rebel), but for serious Be A Team Player.
• You are all metabolic Beasts, stay hungry.

Oly Strength
1.Block snatch pull + snatch (below knee) - 5 x 2 (1+1) @ 75%

2. Block clean pull + clean (below knee) 5 x 2 (1+1) @ 75%
3. Snatch deadlift to knee + snatch pull 3 x 1(3+1) @ 90%, 2 x 1(3+1) @ 95%
                      Block pulls should be from at or just above the knees
Squat Strength
     High Bar Back Squat 

           Warm Up 1 x 2 @ 75%, 1 x 2 @ 80%
           Work Sets 2 x 3 @ 85%

WOD
Class WOD


Goat/Engine WOD

If you did class yesterday, you did a ton of pistols. So here we go.

5 mins of pistol practice.

then

WOD 2 from Sout Central Sectionals 2010

50m Sled Drag running forward (male 90#/female-50#)
21 Burpees
50m Sled Drag running backward
15 Burpees
50m Sled Drag running forward
9 Burpees
50m Sled Drag running backward

Just for a little motivation, these are the top scores on this WOD from South Central Sectionals in 2010.

14.2

A few disclaimers:

• If you have not seen the Shoulder Work page, look at it. This is a shoulder taxing day, as is everyday. We must prevent injury. So warm up your shoulders and BE SAFE.
• Do the BHT work that is feasible for your day, but be a participant in class. This (BHT) is a ton of volume. It is programmed for a Regional/Games Caliber Athlete's daily training. If you can only do one thing on BHT a day, make sure you are attacking your weaknesses. If you suck at Oly Lifts, then Oly lift. If you struggle with your lungs, attack the Engine WOD. Don't let the volume of work overwhelm you.
• Have fun. Don't be stressed. Stay patient. This is a long season. We will continue to be ready for it. Be awesome.

Goat/Engine WOD

EMOM for 6 Minutes
Even: 12 Box Jumps (30/24)
Odd: Tabata Shoulder Touches

     rest 1 min

3 Rounds

ME unbroken HSPU (to Abmat with a 45# plate on each side)

rest 30 seconds

             A Shoulder Touch is: Kick up onto the wall in a HSPU position. 
             Then raise one arm up, touch the same shoulder,
             and quickly place that arm back on the ground. Alternate arms.
             You might want to do this before the Oly work today.
             
Oly Strength
1. Jerk - 3 @ 65%, 3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 2 @ 85%   rest 90 seconds
2. Hang power clean (below knee) 2 x 3 @ 50% (of Clean), 2 x 3 @ 60%
3. 3 Snatch grip push press + 2 Overhead squat - 1 x 1(3+2) @ 70% (of Snatch), 2 x 1(3+2) @ 75%

WOD
Class WOD

Core Work

Work to a Heavy Kettlebell Turkish Get Up, 1 each side.

Efficiency Tips
Installment #3 The Box Jump
This too will be added to the Efficiency Tips Page.
     So...I am not a genius...but...I am pretty sure I made this concept up. I don't have proof, but in my heart of hearts I know. Ginny, Dolf, and Jo might confirm/admit this.
      Someone else MIGHT have thought of this strategy at the same time that I did, but now Matt Chan gets all the credit. It makes me sad inside.You can all giggle to yourselves about my gloating now, but here is the point:
The Place To Rest When You Are Doing Box Jumps Is...Drum Roll...THE TOP OF THE BOX!!!
     That is it. Simple. If you can grasp the concept and put it into practice, your box jumps will magically become awesome. I have seen it happen. Practice this today during the Goat/Engine WOD.

14.1

     This is the final mock up of the BHT shirts. Enough of the BHT men wussed out on the tanks, so we made this t-shirt option as well. If you have not told me you want a shirt, make sure you do now. we are ordering them this week. They might be available before Cupid's Revenge.
     If you are a male and want to be considered in order to compete at the Metro Competitor WOD this Saturday, talk to Drew about try-out info. If you are a female, talk to Ginny. This month's competition is going to be very different from previous months, and we will only be able to take 6 men and 6 women.
     Sign up for Steve Miller's Seminar this weekend!! He coaches high level Olympic lifters and this will be a GREAT opportunity to get some awesome instruction. It will be worth the money.

Oly Strength

1. Block snatch pull + snatch (mid-thigh) 5 x 2(1+1) @ 70%

2. Block clean pull + clean (mid-thigh) 5 x 2(1+1) @ 70%
3. 3 Clean deadlift to knee + 1 clean pull 2 x 1(3+1) @ 90%, 3 x 1(3+1) @ 95%
                      Block pulls should be from at or just above the knees

Squat Strength
Front Squat
     Warm Up 1 x 2 @ 70%, 1 x 2 @ 75%

      Work Sets 4 x 6 @ 80%

WOD
Class WOD

Interval Work

4 Rounds For Time

40 double unders

15 barbell thrusters

30 seconds rest

            Rest 5-10 minutes, and then do the Goat Work

Goat Work

Sprint 500 meter row 

          Non/New Muscle Uppers, skip the row and work through some MU warm ups. 

          Then, find a competitor who has Muscle Ups and have them

          coach you though 5 muscle up attempts.
Rest 1 minute
3 x ME muscle ups with strict 90 second rest between each set

           Non muscle uppers do five jumping muscle ups instead of ME. 
           Focus on "pulling around the rings" and then "sitting to you feet".
           Do not jump your shoulders to/through the rings,
           jump your hips to the rings and then "sit to your feet".
           The Carl Paoli video shows "sitting to your feet" in detail. Watch it again

13.5 and a half

These are the WODs from this weekend. We ran out of time for the last one, the Grunt WOD that I posted is an individual version of what we did. This weekend's clinic was AWESOME  I was giddy all day. We had three competitors who got their first Muscle Up and they all made it look Super easy. Congrats to Alex, Kelsey, and Bart. Welcome to the Muscle Up club. BHT Clinic was so much of a success that we may try to do it again with more WODs and skill work and less of me talking. Thanks to everyone who came, worked hard,  and helped. Our gym is going to be more than ready for the Open because of people like you guys.

Oly WOD
EMOM for 6 mins
     1 Snatch Heavier Each lift
               Start at 70% and work towards your one rep max
               Attempt the lift as many times as needed
     rest 2 minutes
AMRAP in 2 mins
     1 Snatch + 2 OHS @ 80% of Snatch max from above


Skill WOD
2 minute tabata of Toes to Bar
rest 1 minute
AMRAP in 5 minutes
3 Muscle Ups
8 pistol

Grunt WOD
4 rounds for time
5 Hang Cleans @ 225/135#
25 meter Prowler Push (Heavy)
30 second rest