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
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
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
http://games.crossfit.com/article/week-three-review-north-central-0
ReplyDeleteGo check out the comments sections. =)
Classic Brad, "Weak Reviews" haha BLOOSH
ReplyDeleteBench Press 7 x 3 @ 50# DB right arm
ReplyDeleteShoulder Press 4 x 8 @ 40# DB right arm
Rows 4 x 10 @ 40# both arms.
Not sure why I did 4 rounds. Overachiever!
Grunt Work:
Did 15M prowler with 90#. Those still bug it a lot so shortened it up a little.
Engine WOD:
Two rounds completed. Shoulder protection. So whiny today.
Class WOD:
Power clean up to 175#. Frustrating that it felt hard, was ugly and that I suck at power movements!
EMOTM for 12 Minutes
3 Power Cleans
3 Front Squats
1 Jerk
All at 135# and unbroken. Eliminated two jerks because of earlier mentioned wussy-ness.
Strength Work
ReplyDelete1. Bench Press 7 x 3 @ 81%-285 90 second rest
2A. DB Shoulder Press 3 x 8 @ 65% (of DB SP max)-50#DBs 60 second rest
2B. DB Bent over Row 3 x 10 @ same weight or HAP-80#DBs 60 second rest
Grunt Work
1A. Glute Ham Raise 5 x 7-Used 10# Plate
1B. Prowler Push 5 x 25 meters HAP (Heavier than two weeks ago)125 on each post for 250# total, not including prowler weight.
Engine WOD-5:10 Total Time
4 Rounds for time
200 Meter Row
12 Hand Release Push Ups
rest 30 seconds
OKC Standard: Power Clean-325
WOD:
"Macho Man"
EMOTM for 12 Minutes:
3 Hang Power Cleans
3 Front Squats
3 Push Press
with 205# for all rounds. Thanks Bryan for keeping me honest and no repping me on last FS. Dont worry I re-did them.
T2B 3x12
1. Bench Press 7 x 3 @ 81% - 285 90 second rest
ReplyDelete2A. DB Shoulder Press 3 x 8 @ 65% (of DB SP max) - 65 60 second rest
2B. DB Bent over Row 3 x 10 @ same weight or HAP - 65 60 second rest