Once again... awesome job this week. So proud of our team for killing it this week. 3rd on the workout, 5th overall in the region and 18th worldwide. Beastly.
This is a series of "aerial photos" that I took after GK and the Beast did some BHT Grunt Work combined with CF OKC's standing on the WORLDWIDE Leaderboard.
Based on what we have seen, here are the few measly movements that I believe are still "up for grabs".
Pull Ups
I believe we will definatly see these
Overhead Squat
Thrusters
Push Ups
I think it is a long shot, but maybe HSPU's....Maybe
A BHTer, who will remain nameless, chose to do regular grip muscle ups on 13.3 instead of the more reliable false grip that this BHTer has in the bag. When pull ups come up this week, go with "old reliable". If you are just learning butterfly, but they aren't quite "there yet" (way too many quotation marks in this post) then do kipping pull ups. The open is not a good time to practice your movements, that is what training is for.
My prediction for this week is a version of Cindy with OHS subbed for air squats and C2B pull ups instead of regular.
Oly Strength
1. Snatch 2 @ 60%, 2 x 2 @ 65%, 3 x 2 @ 70%
2. Snatch Pull 2 x 2 @ 105%, 2 x 2 @ 115%
3. Straight Legged Dead Lift 3 x 5 @ 70% Back Squat 1RM
4. EMOM for 8 Min Alternate
Even: 3 Touch and Go Snatches - HAP
Odd: 3 Overhead Squat - same weight as above
Squat Strength Back Squat
1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 @ 70%, 1 x 6 @ 75%, 1 x 6 @ 80%
Front Squat
1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
Engine Work
Run 400 meters
rest 2 min
20 HR Push Ups
10 Ring Dips
5 HSPU
10 Ring Dips
20 HR Push Ups
rest 2 min
40 barbell thrusters
Skill Work
If you struggle with C2B pull ups, this is the week to stop struggling with C2B pull ups. Practice them today and this week, but don't tear your hands.
Strongman work
1. 4 mins to find max Atlas Stone to Jerk Box
1 min ME Stone to box with next lighter Stone
2. 4 mins to find max SM Log Ground to OH
1 min ME Lap to OH with Empty (100#) Log
3. 5 Mins AMRAP
3 Tire Flips
10 Box Jumps to Tire
4. EMOM for 8 Minutes
BB Clomplex of:
1 Power Clean
1 Front Squat
1 Hang Squat Clean
1 Hang Squat Clean Thruster HAP, if possible go heavier each set, Do not drop the barbell during this Clomplex
Open Prep AMRAP in 5 Min
21 C2B Pull Up
21 OHS
15 C2B Pull Up
15 OHS
9 C2B Pull Up
9 OHS
Rest As Needed 2 5 Minute Rounds of:
With 3 Min Time cap
Run 400 meter
At 3 minutes
2 Minutes of Tabata Pull Ups
Chose a specific number of pull ups that you can sustain for two rounds
Today, I witnessed 13.4 with my own eyes....and ...Most of what I said yesterday is very true. This workout is a sprint and a grip smoker.
You cannot treat the first two and a half rounds as a sprint, but the next three have to be done with purpose and with specific goals in mind.
In Foucher's video her coach can be heard in the background when she gets to her round of 18's. He keeps repeating, "This is the workout, this IS the workout". Last week I talked about "Buy Ins". To do well in this workout you first have to decide what round you will get to. Then, you have to "Buy In" to that round. Once you get there you have to tell yourself "this is the workout". Your workout will be won and lost based on how consistent you can be through your first six minutes and how efficient you can be in your last minute.
Whatever bar you are on at six minutes, that is the bar you must attack with reckless abandon.
I think it is a good idea to plan two to three "scheduled" five to seven second breaks. If you are someone who is shooting to get into your round of 18's, put these breaks between clean and jerks in your round of 15's. Likewise, if you are someone who is shooting to get into the 15's, schedule breaks in the 12's.
Break up your clean and jerks more often than your ego will let you.
Stay under the bar for TTB and put your hands back on it as quickly as possible. Singles are much faster when your hands are back on the bar than they are when your hands are on your knees.
Pace and stay calm.
If you do not plan to do the Open WOD yet, or want some testing,... do the Test WOD.
You can always get one more rep...so do it.
This picture is awesome. #passingthetorch
So I literally walked up on this scene in the gym today. Kind of epic. I imagine the conversation sounded like this.... "So...tell us what Chicago is like?"
Open 13.4 AMRAP in 7 minutes 3 Clean and Jerks (135/95)
3 TTB
6 Clean and Jerks
6 TTB
etc.... ...or...
Test WOD 3 Rounds...
6 Unbroken TTB
20 sec rest
Then...
400 M Run
15 Clean and Jerks (135/95)
15 TTB
Strength 1. 5 sets of 1 Snatch + 2 OHS, heavier each set rest as needed 2A. Incline Bench Press 7 x 3 @ 86% rest 60 seconds 2B. 4 Weighted Pull Ups, HAP rest 60 seconds 3. EMOM for 8 minutes alternate 5 paralette HSPU 3 hang squat cleans HAP
Grunt Work 1A. Glute Ham Raise 5 x 8 1B. Prowler Push 5 x 25 meters HAP Walk from GHD to the Prowler and back with no rest Watch the GHD video, don't do back extensions
So we knew this was coming ...right? I mean, using the powers of deductive reasoning, we knew these movements were coming. And I don't want to hear this crap about "Oh, I wish it was heavier" or "This is so unoriginal"...because we knew this was coming. This WOD is all about WILL...and grip. Mostly both.
I watched three very different strategies this evening (Speal, Holmberg, and Foucher) and picked up a few points here and there. I will have more to post but here is the gist:
Stay close to the bar and get your hands back on it as soon as you can.
This WOD is 7 minutes...7 minutes... You can rest at 7:01.
Don't sprint but don't leave anything in the tank.
Pause for broken record (not "broken record" like what happens to the "World Records" every week during Regionals)...Broken record as in I say it a lot, and on purpose...Manage Your Reps...I say it every week, because it is so important. Stay calm, but move with a quick pace while avoiding that red line.
This WOD is about "willing" yourself to get more reps. Accepting and embracing the suck, managing reps, and saving your grip.
BHT is gonna destroy this WOD...(Castro-esque mic toss...but like a boss...not like a jerkface)
On call tonight. Pull ups or toes to bar are more than likely coming tomorrow in 13.4. Do not rip your hands. Save your grip. Rest, rest, rest. This is our first little black horse. She is good at taking "rest" advice. Follow Bailey's lead. Take care of yourself. Get ready to crush 13.4.
Oly Strength1. 3 Clean + 1 Jerk - 3+1 @ 60% , 3+1 @ 65%, 3+1 @ 70%, 3+1 @ 75%, 3 +1 @ 80%, 3 + 1 for Max Weight
2. Clean Pull - 4 x 3 @ 115%
Squat StrengthBack Squat1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
Front Squat1 x 5 @ 60%, 1 x 5 @ 65% 2 x 5 @ 70%
Engine WOD
5 minute pistol work to low box AMRAP in 6 minutes
8 Back Lunge/Pistols
50 M Sprint
Do not do too many of these...Please, please please do not rip your hands and don't smoke your grip.Find a buddy to critique your form. Keep it simple.
Can someone please give Jay Wade some love. I mean seriously...What does a 50-54 Masters Man gotta do to get some love on the North Central Week in Review article. Pssshaw, Nicole Scott Smith...Pssshaw.
It was bad enough that she referred to Drew Hymer as a "newcomer" after week one...But then, she called KRose a "newcomer" in week two. This week, not only did she not talk about Jay Wade (#1 in the North Central and #18 World Wide), but she literally skips right over CF OKC to talk about QCCF and Jenks...stupid Jenks and their stupid 6 Man Wolf Pack (Points finger at self...Former 2010 Jenks Team Coach...Also, never part of wolf pack...They aren't stupid, I heart Jenks)...
All kidding aside, 6 OKC/BHTers are in the top 48 of their division. 3 OKC/BHTers in the top 18 of their division...too bad the Open isn't Regionals, cuz we would be crushing Regionals...see what I did there.
The fact is, this isn't Regionals...and once the open is done, there is not much difference between #1 and #48...because they both qualify for Regionals...So keep working hard, and keep your eye on the prize. The Open is just a means to an end BHT...A Means to an End.
Fun fact, at least 7 of the top 48 NC men are from Oklahoma and 6 of them competed at Fittest in OK.
One last thing, my list of movement from yesterday was not very comprehensive... I accidentally omitted...
Push Ups
Shoulder Warm Up
5 to 10 minutes doing something from HERE
Strength Work
1. Bench Press 7 x 3 @ 81% 90 second rest
2A. DB Shoulder Press 3 x 8 @ 65% (of DB SP max) 60 second rest
2B. DB Bent over Row 3 x 10 @ same weight or HAP 60 second rest The Bench Press should be slow and controlled down and explosive off the chest The DB work should be slow and controlled movements Pick appropriate weights for these WOD Class WOD Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Prowler Push 5 x 25 meters HAP (Heavier than two weeks ago)
Strict 60 second rest between DB work Walk from GHD to prowler and back with no rest Watch the GHD video, most of you are only doing back extensions Engine WOD 4 Rounds for time
200 Meter Row
12 Hand Release Push Ups
rest 30 seconds Move through the push ups as effortlessly as possible Try to pace them to where the pause on the ground is also a brief rest
Nice Job Team. Way to put in some work this weekend, Saturday and Sunday. Here are the movements that I believe are still "up for grabs" in the next two open WODs
Power Clean
Toes to Bar
Overhead Squats
Pull Ups
Thrusters
2 weeks left....Then...It's time for Regional Prep. New Back Squat Cycle starts today. Be smart with planning your rest days these next two weeks. Let's Kill the rest of the Open...You guys Kill it...I'll watch.
Oly Strength
1. Snatch 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, find 3RM
2. Snatch Pull 4 x 3 @ 115%
3. Straight Legged Dead Lift 3 x 5 @ 70% Back Squat 1RM
Squat Strength Back Squat
1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%
Front Squat
1 x 5 @ 60%, 3 x 5 @ 70%
Engine/Skill Work
Run 400 meters Every 30 seconds for 4 minutes
2 OHS (135/95)
6 Toes to Bar
Try to move straight from OHS to 6 unbroken TTB every 30 seconds
Grunt/Engine WOD
With a running 41 minute clock 1. EMOM for 8 minutes
1 Front Squat + 3 PP @ 75% 1RM push press rest 1 minute 3 shuttle runs with 20 sec rest Rest until 13 min 2. AMRAP in 6
5 Squat Clean Thrusters (165/115)
15 TTB rest 1 minute 3 gassers with 30 sec rest Rest until 24 min 3. AMRAP in 6
7 OHS (135/95)
14 HR push ups rest 1 min 2 x 200 meter run with 30 sec rest Rest until 35 min 4. AMRAP in 6
8 Power Clean (135/95)
7 Pull Up
6 Pistols
Lots of math today...Some math today...LONG post. Yesterday, I said that the key was "Pace, Pace, Pace, Pace"...It is...Drew and Ginny DESTROYED the WOD tonight...They Paced.
This WOD is all about what I am referring to as "The Golden Ratio". If you can conceptualize the WBS/DU portion as a "Buy In" to Muscle Ups, you then have to know yourself in order to predict what that ratio should/will be. Here is the Ratio:
You want this ratio to equal 1. You want the Time you have left [to do Muscle Ups] to be proportional to the Energy you have left [to do Muscle Ups]. With this WOD it will be crucial that you balance these two. If you get to the MUs with lots of time but no energy...fail. If you get to the MUs with little/no time but you still have gas in the tank...fail.
Wall Balls
These are a "Buy In". Pace them, do not gas yourself. Do not Red Line...Ever...Do not "Grab ahold of that line between Speed and Chaos and wrestle it to the ground like a Demon Cobra". Look for the line marked calm consistency, then hug it in a warm embrace. Now for some more math.... Men will average somewhere between 25 to 30 wall balls a minute. This means that if you did all of your wall balls unbroken, you would be finished somewhere between 5 and 6 minutes (Do not do all of your wall balls unbroken). Women will average between 33 and 36 wall balls a minute. This would put a woman finishing unbroken wall balls somewhere between 4 and 5 minutes (Do not do all of your wall balls unbroken).
Ginny broke her wall balls into 10 sets, which means she rested 9 times during her wall balls. She rested an average of 10 seconds each time for a total of 90 seconds of rest.... she was able to stay consistent and she was finished with wall balls at 5:30ish. Based on testing I did with Ginny we figured she would average 36 wall balls per minute. This would have her finished with unbroken wall balls at 4 minutes. She was able to keep that exact pace without redlining...Drew rested a total of 70 seconds during the wall balls...this was Ginny's rep scheme:
Ginny: 4 x 20, 3 x 15, 1 x 10, 1 x 8, 1 x 7
Drew and Ginny both rested 10 seconds between wall ball sets and PR'ed their Karen time....I think (not positive about the Karen PR stat). Find a rep scheme that will keep you consistent and well below the red. Double Unders
Again...a "Buy In". Do these calmly and in manageable sets. You will be tired. You will mess up. Stay calm and power through. 3 x 30 is a good goal. So is 6 x 15 and 9 x 10...45 and 45 or 50 and 40 is lofty but doable. Just stay calm and grind through these. Manage your rest, manage your breathing. Muscle Ups
Men: Regional qualifiers, start with sets of 2, no more....Brad, no more. Kameron tested these tonight and with a five count in between sets of 2 he was able to do 10 in one minute. Drew did doubles for 8 or 10 reps. Go to singles earlier than your ego will let you. Stay close to the rings and push the pace. All other men, start with singles. Stay close to the rings and power through. Make sure you are confident/happy in your ring height, leave no stone unturned.
Women: Singles....all the single ladies. Focus on each rep and power through.
If you are looking to test this WOD, do the Test WOD today...instead of Open 13.3...then do 13.3 Sat or Sun. this should give you some sort of prediction of what the MUs will feel like when you are gassed...Or you could do "KRose" from last week...(Please, don't do KRose from last week)
20.4
Open 13.3 AMRAP in 12 minutes
150 WBS
90 Double Unders
30 Muscle Ups ...Or do...
Test WOD
Fast 1 mile or 800 meter run (or 1500 meter row)
50 double unders
ME muscle ups in 1:30
Strength
1. 5 sets of 1 Snatch + 1 OHS, heavier each set rest as needed
2A. Incline Bench Press 7 x 3 @ 83% rest 60 seconds
2B. 3 Weighted Pull Ups, HAP rest as needed
3. Every 30 seconds for 6 minutes alternate
3 Right Arm DB Snatches @ 100#/70#
3 Left Arm DB Snatches @ 100#/70#
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Prowler Push 5 x 25 meters HAP
Walk from GHD to the Prowler and back with no rest Watch the GHD video, don't do back extensions
Hooray!!!
We did extremely well at OKC with this workout last year. The key to this workout...the key to every workout...is pace, pace, pace, pace. Last year we tried all different types of work sets for the wall balls. Your challenge for this year is to figure out what kind of pace you can push and stay consistent with.
I am also very excited that HQ will have a tiebreaker for this workout. If you are an athlete who does not have double unders, the time that it takes you to finish wall balls becomes very important. Likewise if you are an athlete who does not have muscle ups the time it takes you to finish your doubles will be very important. So.. just like 13.1 this workout deals with stages and athlete types.
This workout, for the athletes with muscle ups, is about completing the "Buy In" of wall balls and double unders. You must think about this workout as 30 muscle ups for time with a buy in of wall balls and double unders. We have been doing a bunch of BHT "Buy Ins" with rows and runs these past few weeks. This was to simulate the metabolic output of Open "Buy Ins". I will post some strategy ideas tomorrow with 20.4's work.
For now, remember your score from last year (or find it). Then, read the 13.3 rules here. Finally, try to remember how you got last year's score and what you would have done differently...and remember...Pace Pace Pace Pace.
P.S....Brad, these next two points are for you.
I posted this picture because you love "Ginny Workout Faces", which is cool and weird....mostly cool, but mostly weird.
BREAK UP YOUR MFing MUSCLE UPS! (this second point is really for everyone and I will elaborate on this tomorrow).
Skill Work Double Under efficiency practice
Spend a few minutes working on the timing of your jump. It is my opinion that timing is the key to double unders. I watched a bunch of DU videos tonight and could not find one that I felt I could endorse. Hone this skill. It is coming in the Open. If you suck at these, find someone to help you and cue you. If you are OK at these, use this as an opportunity to gain some endurance with them.Feel the timing and do either
1. 7 sets of 10 unbroken Double Unders
2. 5 sets of 25 undbroken Double Unders
3. 150 double unders for time and for fewest sets
If you kill doubles, do #3. If double kill you, do #1 or #2 (pick the one that matches your skill set)
Yesterday, I posted a video. It did not show up on most computers. HERE IT IS I love this article. CJ Martin is a great coach, and this article forced me to come to terms with the way I interact as a programmer. So here is your goal for this year....
BHTers,
Make the conscious choice to be successful. Fill yourself with confidence, not false confidence...Real Confidence. Teach yourself to silence your doubt. Push through pain with calm consistency. Learn the difference between listening to your body and giving up. Teach yourself what it means to give your very best. Approach your work with whatever it takes...except negativity. You cannot let yourself be an athlete who listens to or accepts negativity...“If you say you are not good at this movement or that movement within a workout, then you have already defeated yourself" Matt Baird (2nd in the world in the Open)
Find your Mantra...Find your focus...Have Fun...Make sure you have fun...Do It
On a less serious but equally as awesome note...I creeped this photo off the interwebs...
I call it "The Real KD"
The Real KD...In Beast Mode
Shoulder Warm Up
5 to 10 minutes doing something from HERE
Strength Work
1. Bench Press 7 x 3 @ 78% 90 second rest
2A. DB Shoulder Press 3 x 6 @ 80%(of DB SP max) 60 second rest
2B. DB Bent over Row 3 x 8 @ same weight or HAP 60 second rest The Bench Press should be slow and controlled down and explosive off the chest The DB work should be slow and controlled movements Pick appropriate weights for these WOD Class WOD Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Straigh Leg Hamsting Sled Drags 5 x 25 meters HAP
Strict 60 second rest between DB work Walk from GHD to sled and back with no rest You can do the SLHS Sled Drags between the legs, or as seen in the video Watch the GHD video, most of you are only doing back extensions Engine WOD With A Time Cap of 7 mins
400 meter run
then AMRAP of
3 Squat Clean Thrusters (165/115)
20 Double Unders
Many of you are running on Empty. Many of you are draining yourselves of energy or draining yourselves emotionally. This is just the Open (I have to remind myself as well). Lets get back to training and treat the Open for what it is...A means to an end.
Tired people, you should rest. Hurt people, you should rest, then get healthy. Take care of your body and utilize rest days.
Let's return to business as usual. That being said, today's programming is lighter volume for a reason. Don't do a ton of extra stuff on top of this. Listen to your body.
Masters, listen up here...everyone else tune this out...Do the Open WOD at least twice. Film yourself the first time. Diagnose what you could/should have done better and plan your second attempt. The next 3 weeks are your only shot for an entire year. Get the Open right.
Regional/Games athletes, calm down. This is a long season that will hopefully end late this summer. Start acting like what you are...Champions...Ridiculous specimens of muscle, fitness and determination. Remember that you are vicious cardiovascular beasts.Act like a champion. Stop moping and start winning. Believe in yourselves...I do.
Oly Strength
1. Snatch 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 x 3 @ 75%
2. Snatch Pull 4 x 3 @ 110%
3. Straight Legged Dead Lift 3 x 5 @ 65% Back Squat 1RM
Squat Strength Back Squat Recovery
3 x 7 @ a mid/moderate weight (recovery sets)
Use a weight that you will never struggle with
Go through full ROM, focus on form, flexibility, and recovery
Skill Work
3 Minute Tabata of:
8 Toes to Bar
Try to do 8 unbroken TTB every 30 seconds for the full 3 minutes(48 Reps)
EMOM for 6 minutes
Even: on the 30 seconds- 2 Snatch HAP
Odd: On the 30 seconds- 2 Thrusters same weight
2 Min Rest With 8 Min Time Cap
Row 500 meters
then AMRAP of
15 WBS
10 Pull Ups
2 Min Rest
With 8 Min Time Cap
Row 500 meters
then AMRAP of
7 HSPU
3 Muscle Ups (Or 6 Ring Dips)
Yesterday I told you there were two types of athletes in this WOD. After researching today, and watching/judging Open WODs...I stand by that. Personal note: BE SAFE WITH BOX JUMPS!
Type 1 Athlete
You are the Athlete who knows they cannot do all of their reps unbroken. This is not a knock on you, it is a way for you to begin to plan your WOD. For the Type 1 athlete the key will be to KEEP MOVING. Your engine is primed for this time domain, so trust yourself, embrace the suck, and settle into a good pace. If you fly through your reps out of the gate, you will have problems. Back issues will be an obstacle to overcome in this WOD. If you have them, tailor your movements (deadlifts) so that they focus on your legs.
Shoulder to Overhead- Every round, immediately pick up the bar and do five reps, this should never be a problem
Deadlift- Keep an overhand grip. When you get to a point where you cannot do them unbroken, break them into 5s, then into 4/3/3 if you must. Drop the bar at the top for the last rep of each of those sets, breathe, then pick up the bar.
Box Jumps- Rest at the top, bound out of the bottom. Breathe through these at a comfortable pace. DO NOT land on the box in a squat and stand up. If/When your box jumps are gone...start stepping up. I am not a fan of the step up option, but it will save some backs, and it will keep you moving. If it helps, put your hand on your knee and push off when you step up. Finish the round you are on using the step up as a "breather break". Start your next round with bounding box jumps, then bail back to step ups when the jumps slow again.
Type 2 Athlete
You WILL do this WOD unbroken...the question is...at what pace. This is not a WOD where you will be able to pick a pace and then stick with it the entire time, so you need to think about average pace. This is where your "split times" from yesterday come in handy, they are a good estimate of what your rounds will look like when you are gassed. This will be around minutes 5-8. These three minutes (5-8) will be focus time.
Round 1 and 2 are about settling into a pace. These can be slightly faster, but find that zone. Find that comfortable pace and stick with it.
When minute 5 starts, this will be the time where your mind has to move your body. as far as the WOD timing is concerned, this is where the WOD is made or broken.
From 5-8 minutes you will enter Suckville, you must stay calm and embrace the suck.
At 8 minutes....it is time to power through the last 2 and a half-ish rounds.
The chart below has "split times" for rounds. I will chose the "11 rounder" split times and give you a sample of what this crescendo decrescendo crescendo might look like. (music nerd talk)
Rounds 1,2,3: 50 seconds per round average
Rounds 4&5: 55 seconds per round average
Rounds 6-9: 60 seconds per round average
Rounds 10&11: 50 seconds per round average
This average out to be 54.5 seconds per round. If you can do that scheme you will have 330 reps!
Below is a chart that shows what time you must average, in seconds per round, to get a desired score. My recommendation is that you do not stress about the clock on this WOD. Focus on what you can do, and find a good judge/pacer/cheerleader that will keep you focused on staying calm and doing work.
Again, these are average numbers, settle into a strong pace and focus on your reps.
READ/WATCH box jump efficiency. In terms of movements, BOX JUMPS ARE WHAT WINS THIS WOD. Rest/breathe at the top while you open your hips, then bound out of the bottom. Use these as a time to breathe and be consistent, just like the burpees from last week. If you must...only if you must...go to step ups in order to keep moving. For Type 2ers, it is my opinion that these are a "last resort".
Type 2ers, you were made for this WOD. Be a metabolic machine. Go to suckville, settle in, run for Mayor, and get elected. Find those Robot eyes and never look back
WOD
Open 13.2
AMRAP in 10 minutes
5 Shoulder to overhead @ 115/75
10 Deadlift @ 115/75
15 Box jumps, 24"/20"
Strength
High Bar Back Squat
Warm Up 1 x 2 @ 70%, 1 x 2 @ 80%
Max Back Squat
AMRAP in 10 minutes
5 Shoulder to overhead @ 115/75
10 Deadlift @ 115/75
15 Box jumps, 24"/20"
If you are planning on doing it twice, get your first go out of the way tomorrow. Otherwise, put this off until Fri/Sat/Sun.
This WOD is all about GO. One of my favorite Speal quotes is something like "...it's all about getting more GO". This one will be a gut check for sure.
More on the strategy as the week goes on. I think that 13.2 will have two different athlete types.
Athlete Types for 13.2
The athlete that is limited by any or all of these movements
The athlete that is not
I know that sounds simple, but these two types of athletes have two very different problems during this WOD.
The athlete that will be limited by ANY of these movement must have a strategy in place for when these movements fall apart. You must find a way to mask this deficiency during the WOD. I will talk more on this tomorrow, but your 13.2 will be more about pacing and finding ways to tweak your movements in order to save your______ (fill in the blank. It could be back, quads, hamstrings, shoulders, legs, lungs etc). There will be a sticking point for you in this WOD and we have to have a plan to avoid or delay this.
The athlete that will not break down during these movements HAS to GET MORE GO. Form cannot be sacrificed it must be focused. Transitions will have to be seamless. Sets will have to be unbroken. Rest will be on top of the box and when moving from box to bar and bar to box. Each rep must be purposeful and effortless at the same time. (Arch your back while keeping it flat...and...Just pop up..."Forgetting Sarah Marshall") To KILL this WOD you will literally have to be so focused that it makes your mind and your movements relaxed. It sounds contradictory ..I know. I like to call it "Robot Eyes". It is that point in the WOD where you choose not to hurt. To do well on this WOD, you type 2 athletes must be able to find that point, love it, and live in it.
More Strategy tips tomorrow.
WOD practice:
If you want, do this as a test. I do not believe it will be a true predictor of how you will do on the WOD, I do feel like it will be a good predictor of where you will be limited and what your split times might be.
Type 1 Athletes:
2 rounds of 13.2
500 meter row (10 seconds off PR row)
2 rounds of 13.2
Sprint on all 4 rounds of 13.2, look at the clock at the end of each round so you will know your "split times"
Prediction for 13.2 AMRAP in 8 Minutes (Not a BHT WOD, only a prediction)
10 Wall Ball Shots
10 Toes to bar
After 7 rounds, add one Muscle Up to the beginning of each round
Again...don't do this WOD, this is just a prediction
I made you a picture, just in case you BHTers were wondering who your biggest athletic supporter is. I will answer the question. Its.............
#WhatACreeper
Keep putting in the hard work. I am excited to start the scheming for 13.2.
This is the last week of our current Squat Cycle...enjoy.
This week also started a new lifting cycle that some of you may enjoy (Drew). We will be leaning towards the power lifts during the next 3 to 4 weeks...Don't worry there will still be plenty of Oly lifting...just to keep you guys hungry.
During your WODs this month, concentrate on your pacing. Be conscientious of when you break down and why you break down. Use this knowledge to map out your WODs before they start. Everyone has a plan until they get punched in the face...after you get punched in the face, figure out why and learn from it.
This might be my VERY favorite movie...VERY VERY favorite. If you have not seen it, you MUST watch this Montage.
"We are not teaching them about sports, we are teaching them about life" -Tony Perkis
"BHT is way better than the Perkis System" -Tony Perkis
Squat Strength Front Squat Recovery
3 x 7 @ a mid/moderate weight (recovery sets)
Use a weight that you will never struggle with
Go through full ROM, focus on form, flexibility, and recovery
Engine WOD
5 minute pistol work to low box
K-Rose (Class WOD) "Do it As Rx'd in under 12 minutes and you get a cookie" -Tony Perkis
Skill Work Box Jump efficiency practice
Spend a few minutes on the box working on bounding out of the bottom
Then do 3 x 5 or about 15 or so Drop Jumps
I am pretty pumped with how well the BHTers did this weekend.
13.1 is finito.
Some of you proved something to yourself this weekend...and good or bad...this was only a test.
It is a series of 5 my friends...a series of five.
One workout does not the Open make.
So put on your little "Consistancy Conductor" hats and jump on the "Train Through the Open"...Train. Next Stop...13.2...and it is gonna be a massacre...with WODy parts strewn everywhere...and Black Horses with bloody WOD scalp belts standing on the horizon peering out over the carnage.
Okay...that was a little too much. Like Robert Rodriguez met Louis L'amour and came up with a terrible metaphor that they threw in the trash together...Too much.
BHT Shirts are in, they will be at the gym Wednesday. Hip Hip Hooray. Price will be $15 per shirt. If you ordered one, please come get it.
“I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain.” - Frank Herbert Dune
Shoulder Warm Up
5 to 10 minutes doing something from HERE
Strength Work
1. Bench Press 7 x 3 @ 75% 90 second rest
2A. DB Shoulder Press 3 x 4 @ 85%(of DB SP max) 60 second rest
2B. DB Bent over Row 3 x 4 @ same weight or HAP 60 second rest The Bench Press should be slow and controlled down and explosive off the chest The DB work should be slow and controlled movements Pick appropriate weights for these
WOD Class WOD
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Sled Drags 5 x 25 meters HAP
Strict 60 second rest between DB work Walk from GHD to sled and back with no rest Engine WOD AMRAP in 5 mins
100 meter row
7 HSPU
Hooray for Kelsey. Awesome job tonight girl. If you don't know what I am talking about...be jealous. Kelsey got 5 Muscle Ups this evening, and I saw them. Non muscle uppers keep working hard. Kelsey is living proof of this: Skill + Hard work = Awesomeness. What an awesome week. The Open started...people have been putting in some work...I can't sleep because I am to excited and I can't shut off. I need to find my Owner's Manual and locate my OFF or REBOOT switch.
Oly Strength
1. Clean & jerk -
70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
2. Front Squat
Warm Up 1 x 5 @ 75%, 1 x 3 @ 85%
Work Sets 1 x 1 @ 95%, 1 x 1 @ 105%
Max Front Squat.
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 EMOTM for 6 Min
4 Overhead Squats @ 75% 1RM rest 2 min
4 Minute AMRAP
25 meter prowler push (90/50)
20 meter lunge
rest 2 min 6 minute AMRAP
15 Wall Ball
15 Toes to Bar rest 2 min 400 meter Sprint
Today I will be posting 18.4 and 18.5. Use your judgement as to whether you will do 13.1 Friday, Saturday or Sunday. I watched the videos of Dan Bailey, Scott Panchik and Julie Foucher doing 13.1...and, like the nerd I am, I made this. Here are the breakdowns of their times for each of the segments of the WOD. Use these times to help you strategize for yourself. Come up with realistic goal times for when you will be done with each movement. We did this with Jay tonight at the gym and he was very successful.
It depends on when I get off work, but hopefully I will get at Open Gym tomorrow to help anyone who plans to do the WOD at that time. Ginny and Drew will be there as well. If you have a specific goal for this WOD, we have had success (so far) with having both a judge AND a pacer. Your pacer is someone who can help talk you through your strategy during the workout.
Set up will be important. Tonight we played with a "tent" strategy where we set up a "ceiling" to jump and touch. We will try to have something like this set up in the gym for this weekend. Your plate layout is also something you should play with and practice so you can minimize transition time. The average overall transition time for DB, SP and JF was 1:51 total for the WOD, keeping the transition as close to :30 as possible is ideal.
PACE YOUR SNATCHES. Utilize your pacer to help you do X snatches per minute.
"If you go into anything scared or thinking you're gonna lose, you've already lost. You gotta go in with the attitude that you're going to win, and be successful."
- Scott Panchik, minutes before beating D. Bailey in Open Workout 13.1
I love this WOD, I love the scoring on this WOD.
I will program this WOD for 18.4. When I post 18.4, I will also post my thoughts on equipment "set up strategy".
I have tried to break this down in a way that will allow my explanation to make sense. Hopefully my explanation does not confuse your understanding of the layout and rules for 13.1. The WOD, weights and description for 13.1 can be found HERE. Pay attention to the scoring, it will be important for tie breaking. More on that later.
For explanation purposes, I will break the snatch reps into four stages. I will also break athletes into 6 different "Athlete Types". For scoring it will be important to KNOW which of these athletes you are. Stages
Stage 1 is completion of 45/75# snatch (70 reps)
Stage 2 is completion of 75/135# snatch (130 reps)
Stage 3 is completion of 100/165# snatch (180 reps)
Stage 4 is any snatch reps at 210/120# (191+ reps)
...And the following is the explanation of the different types of athletes: Athlete Types for 13.1
You can complete Stage 1 but cannot do any snatch reps of Stage 2 (100 reps total)
You can complete Stage 1 and can do some reps at Stage 2
You can complete Stage 2 but cannot do any snatch reps of Stage 3 (150 reps total)
You can complete Stage 2 and can do some reps at Stage 3
You can complete Stage 3 but cannot do any snatch reps of Stage 4 (180 reps total)
You can complete Stage 3 and can do some reps at Stage 4
So now back to the tie breaker. Lets pretend you are athlete type 1. Your objective will be to complete 40 burpees and 30 snatches AS FAST as humanly possible. Then mosey your way through the next 30 burpees and give yourself a few attempts at being a Type 2 athlete. This is why:
There will be log jams (lots of ties for reps) at 100 reps, 150 reps and 190 reps. These numbers represent snatch weight changes. HQ's solution is genius, each time you complete a "Stage", your judge marks the time. If there is a tie, the competitor who completed the previous "stage" quickest will win the tie break. Scenario
Athlete AA knows he cannot do 135# snatch, so he casually does 40 burpees, 30 snatches @75#, and then 30 burpees. He finishes 70 reps at 8:00 and all 100 reps at 10:00. He was finished with his snatches at 8 minutes in, so his score is 100/8:00.
Athlete BB cannot snatch 135# either, but he blazes through his 40 burpees and 30 snatches and completes this in 4 minutes. BB then slowly does 30 more burpees and he finishes these at 12:00.
BB's score is 100/4:00 and he beats athlete AA's score of 100/8:00.
We have been working on pacing WODs for the last few months...whether you knew it or not. Now is the time to put that into practice. Know which of these 6 "Athlete Types" you are, and plan accordingly. If you are Athlete Type 5 or 6, you need to pace yourself for the long haul. If you are Athlete Type 3 or 4, pace yourself but know that your score will benefit if you can get through the first 60 snatches quickly. If you are athlete 1 or 2, absolutely BLAZE through the first 70 reps...then rest, do 30 burpees, rest, and power through as many reps at 75/135# that you can in the time remaining.
Athletes Type 5 and 6, watch the video of J. Foucher doing this WOD. It is posted on The Mainsite. Or watch the Archived Dan Bailey Scott Panchick. Think focused and purposeful tortoise, do not try to be the Hare. Dan Bailey killed this WOD, but he was a little Hare-ish.
Forget what I said about doing this WOD twice. At a 17 minute time domain, this is a WOD you only want to do once. If you feel that you must do this WOD twice, here are my thoughts.
WOD attempt 1 (Thursday or Friday)
Film yourself
Pace yourself
Rest before you Redline
Watch the video of yourself and critique how well you paced yourself
Make a plan for how WOD attempt 2 will be better than WOD attempt 1
On call...again...Saving Bones and Joints...Killin It...Not killin people...Killin IT!
Can't wait for tomorrow. Spoiler Alert...I will not be posting 18.4 tomorrow. I will mostly be posting info and practice work or 13.1 for Group 2. This is to insure that you BHTers are utilizing your rest days. It will also give me a chance to program the rest of the week with the Open WOD movements in mind. If you have to BHT, pick a day you missed and do that...Only if you must. You can do 18.4 on Friday/Sat and/or 18.5 on Saturday/Sun (The gym is going to be open on Sunday afternoons this month).
Plan out your rest days.
Think about a T/W/Th/Sat/Sun schedule this month.
Strategize your WODs 13.1 Prediction Time: AMRAP in 7 minutes 15 WBS, 15 TTB (Don't do this WOD...it is only a prediction)
Oly Strength
1.Snatch - 3 x 1 @ 75%
2. Clean & Jerk 3 x 1 @ 70%
3. Snatch Pull - 3 x 2 @ 105%
4. EMOM for 7 minutes
4 Hang Power Cleans (heaviest weight sustainable)
Squat Strength
Front Squat
Warm Up 1 x 5 @ 60%, 1 x 3 @ 70%
Work Sets 3 x 3 @ 75%
Scheming Face
So...I did a lot of scheming this evening. While I was scheming, I took a picture of my "scheming face". Then I turned it into a cartoon.
There will be some changes coming to BHT... nothing drastic. Not knowing what the Open WODs will be has forced me to rethink the days and times that I will be posting work. I will talk more about it tomorrow and Wednesday.
1 day and 21 hours until the Open.
I am pretty pumped about this season.
Stay Injury Free
Rest When You Should
Keep Doing Work.
Shoulder Warm Up
5 to 10 minutes doing something from HERE
Oly Strength
1. Snatch - 8 x 1 @ 60%
2. Clean & Jerk - 5 x 1 @ 60%
3. EMOM for 6 minutes Alternate
Even: Tabata Shoulder Touches
Odd: 7 Push Press @ HAP
Goat and Engine WOD 500 meter row (sprint and record time for later)
1 minute rest AMRAP in 6 minutes of:
5 HSPU
5 Double KB Squat Clean Thruster, 53/35
15 TTB
On DKB Sq Clean, both KBs must touch ground at the start of every rep This has a Shmedium time domain, so minimize transition time Work on staying under the bar for TTB Manage your rest and... DO NOT RIP YOUR HANDS!!!
WOD Class WOD
Skill Work Turkish Get up
3 x 4(2each side) Bumper Plate TGU, Heavier each set Awkward Movement, Be Safe
