26.3

    I have three items to address this evening

1. MONKEY BARS AND BABIES DO NOT MIX!!! On a side note Monkey Bars + Babies = Tears and/or Cast and/or Surgery...Just Sayin.
2. Fun FunFun news about this weekend's training...Stayed tuned...
3. I am very excited to unveil the last (post-able) "Quad Dominance" Photo. Avert your eyes if you are squeamish/easily aroused.  

Quad Dominance Picture Numero Three

Oly Strength
1. Strict 20 Min
             Warm up to 70-80% of Max Clean
              5 x 1 Perfect Reps at 70-80%
                    Fast elbows people, fast elbows
2. Clean Pull - 5 x 2 @ 110%

Shoulder Warm Up/Skill Work
1. 5 to 10 minutes doing something from HERE
2. 3-5 Minutes of HS Walk and Shoulder Touches
3. 10-15 Minutes of Goat Killing
             Pick 2 goats (preferably from the Regional movements list, found HERE)
             Do this as part of your Warm Up
             You can split them up however you like

Engine WOD
For 12 Minutes with a 2 Minute On / 1 Minute Off Format
4 x AMRAP in 2 Minutes 
  5 Double Arm KB Dead Lift (2 pood/1.25 pood)
  5 Double Arm KB Squat Clean (2 pood/1.25 pood)
  5 Double Arm KB Power Snatch (2 pood/1.25 pood)
  5 Strict Pull Ups
          then, at 12 minutes
EMOM for 5 Min
  4 TnG Full Snatch (135/95)
            Games 2010 Amanda style, do not ride the squat down
            Weight must be caught in the absolute bottom of the catch

Squat Strength     
     Back Squat 
  1 x 4 @ 75%, 3 x 4 @ 80%

     Front Squat 
  1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%


                

26.2

     Today marks picture numero dos in the Quad Dominance series...sadly, this is the next cleanest "Quad Dom" picture I have. If children are present, instead of doing ear muffs...do eye muffs or a blind fold...It features multiple Individual North Central Regional Competitors in their underoos-ish...Undereroos-ISH.
     Regional Events will be announced May 8th. The BHT programming will dramatically change May 9th...Maybe...Probably. This week, I have had several competitors ask what they should "add" to their programming (or change about their programming)...Answer...Nothing...Real answer...We will KNOW next week You will know what you need to work on when the workouts are announced.  Individuals, this means you. Team, this means you.
     Last weekend was a blast. Let's do it again this weekend.

Quad Dominance Picture Numero Dos

Shoulder Warm Up/Skill Work
1. 5 to 10 minutes doing something from HERE
2. 2 Minutes of Tabata Shoulder Touches
3. Strict 5 Minutes of HS Walk practice
       1 attempt at max distance HS Walk
       Assited free standing HSPU
4. Kill a goat

Strength
 1. 3 x 3 x 3 Overhead Presses
     1. 3 x 3 Shoulder Press
     2. 3 x 3 Push Press
     3. 3 x 3 Push/Split Jerk          
          1 set of 3 every 90 seconds for a total of 13:30
          Move from 1 to 2 to 3 increasing weight each set
 2. 7 x 1 Dead Lift
          Increase weight each set              

Class WOD 4/30/13...modified
For Time...
1000 M Row
then...
3 Rounds
10 OHS (155/105)
10 HSPU
then...
800 M Run
then...
Every 30 seconds for 5 minutes
6 Pull Ups
        Do this WOD with class if possible

Iocane WOD
EMOM for 5 Min
12 Kettle Bell Swings (3pood/2pood)

Grunt Work
1A. Glute Ham Raise 5 x 7
1B.  Low Handle Prowler Pushl 5 x 25 meters HAP
            Walk from GHD to prowler and back with no rest

            Watch the GHD video, don't do back extensions

26.1

We had a really good training weekend...an awesome training weekend. This picture is the first (and cleanest) of a series of pictures I have entitled "Quad Dominance". This weekend some of you established "Actual Quad Dominance", while others of you established "Mental Quad Dominance".

Quad Dominance Picture Numero Uno

Oly Strength
1.Snatch 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2RM
2. Snatch Pull 3 @ 100%, 3 @ 105%, 3 x 2 @ 110%
3. Straight Legged Dead Lift 3 x 5 @ Heavier than last week

Squat Strength
     Back Squat
1 x 6 @ 70%, 1 x 6 @ 80%, 1 x 3  @ 90%, 1 x 2 @ 95%
     Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 2 x 4 @ 80%

Regional Prep WOD:
1000 M Row (10 to 15 seconds off PR)
     Rest 1 Min
4 Rounds for Time
5 Deadlifts (345/225)
10 Wall Ball Shots (20/14)
15 Toes to Bar
     Rest 3 minutes
Every 30 seconds for 5 Minutes
2-3 Unbroken Muscle Ups

Iocane WOD
EMOM for 5 Mins
12 Kettle Bell Swings (3 pood/2 pood)

25.5

Fun Times with some OKC (and OKC metro) Competitors

Some Weekend WODS
On the 3 Minutes x 4 Rounds
25 meter Prowler Pull (165/125)
25 meter Prowler Low Handle Push (165/125)
200 Meter Run
4 Hang Cleans (225/155)

2 min AMRAP followed by 1 min rest x 4 Rounds
2 Deadlifts (315/225)
3 Broad Jumps (6ft/5ft)
4 Reps of KB Complex (70/55)
            1 KB Double Arm Clean
            1 KB Front Squat
            2 KB Lunges

15 Min to find 1RM Jerk for the Day

Every 30 seconds for 6 minutes
2 Jerks HAP

Team WOD 1 (Team and Individuals)
    3 Team Members of the same sex
    60 to lift, 10 second transition
    Each member does:
2 Hang Power Cleans
(185/85, add ten pounds each round until all members fail)

Team Triplet
Games 2012 Team WOD

For Time with 12 Min Time Cap
200 meter Run
40 Back Squats (185/115)
40 TTB
40 One arm KB Snatch (70/55)
40 Pistols
200 meter Run

Every 30 seconds for 6 mins
6 Pull Up

25.4

     If you missed the article...HERE IT IS. Fun Times. Reading this article made me want to say "Thug Life" while holding some sort of automatic weapon... Not really...But I wish they would have used this picture. This is how I picture my wife...So happy...So silly...So pretty...So fun...That is The Real GK.
     I am just curious as to what category BHT fits under. The Good. The Bad. Or the Painful.

Oly Strength
1. Strict 15 Min to Find 1RM OHS
2. EMOM for 10 minutes
           3 Heavy TnG Snatch
           
Strength
1A. Incline Bench Press 7 x 2 @ 83%                            rest 30 seconds
1B. 7 x ME for Reps Weighted Pull Up (80/40)              rest 90 seconds

Regional Prep WOD
5 Minute Time Cap
        "Grace"
   At 5 Minutes:
6 Minute Time Cap
        "Diane"
   At 11 Minutes:
10 Minute Time Cap
        "Amanda"

  Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Push 4 x 25 meters HAP
1C. 2 Weighted Rope Climbs
            Walk from GHD to the Prowler to the Rope with no rest
            Rest 30 seconds between sets
            Watch the GHD video, don't do back extensions

Iocane
EMOM for 5 Minutes:
10 KBS (3 pood/2 pood)

25.3

Skill Work
10-15 Minutes of Goat Killing
Pick 2 goats (preferably from the Regional movements list) and spend 10-15 minutes working on them.
Do this as part of your Warm Up
             You can split them up however you like

Engine WOD
3 Parts
  1. Every 30 Sec for 5 Min
       5 HSPU
               Rest 1 Min:
   2. AMRAP in 7 Minutes 
        10 Pistols
        20 Double unders
          1 Bar Muscle Up
                   Add a Bar Muscle Up to each consecutive round 
                Rest 1 Min
   3. Every 30 Sec for 5 Min
       7 Pull Ups
               Any Style

                

Squat Strength     
          Back Squat 
             1 x 6 @ 65%, 1 x 6 @ 75%, 2 x 6 @ 80%

         Front Squat 
              1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

Oly Strength
1. Strict 20 Min
             Warm up to a 1RM Full Clean
2.EMOM for 6 Min
           1 Power Clean + 1 Front Squat + 1 Full Clean     HAP
2. Clean Pull - 4 x 3 @ 105%

25.2

     I have had a lot of BHTers ask me what I think they need to work on between now and next years Open. Here is the secret to everything Crossfit...Virtuosity of Movement. Most of you already have a good Engine. Most of you can already lift heavy weights.
     Here is how you fix the problem...When you come to the gym, get warmed up...Roll out...Mobilize...Put on your Nanos or whatev...Get psyched about the WOD...and then, right before you workout...Walk up to your bag or your locker...Open it up...Make sure no one is looking...now, lock your Ego inside.
     There is this little demon inside of you screaming "Must Lift Heavy Weight" or "Must Beat That Guy". That competitive demon is good, as long as it does not hinder the Virtuosity of your Movement. Practice the fundamentals of Crossfit...Do that for a year. Screw cycles or programming or competition (not really...just do it for the sake of this arguement). Go back to the basics with all of your movements. When The Crossfit Open 2014 rolls around, I will guarantee a better finish than 2013.

The Hammer + Crossfit + Back 2 Back World War Champs = Virtuosity

Shoulder Warm Up/Skill Work
1. 5 to 10 minutes doing something from HERE
2. 2 Minutes of Tabata Shoulder Touches
3. Strict 5 Minutes of HS Walk practice
       1 attempt at max distance HS Walk
       Attempt a free standing HSPU
4. Kill a goat
 

Engine WOD
4 Rounds for Time
4 Squat Clean and Jerks (185/125)
6 Double Arm KB Snatch (2pood/1pood)
8 Burpee lateral jump over bar
10 Chest to Bar Pull Ups

Iocane WOD
EMOM for 5 Min
10 Kettle Bell Swings (3pood/2pood)


Grunt Work
1A. Glute Ham Raise 5 x 7
1B.  Backward Sled Pull 5 x 25 meters HAP
1C. GHD Sit Ups 5 x 7
            Walk from GHD to sled and back with no rest

            Watch the GHD video, most of you are STILL only doing back extensions

Strength
1A. Bench Press 7 x 1 @ 90%                                         strict 30 second rest
1B. Weighted Corn Cobb Pull Up 7 x 3                            strict 60 second rest

25.1

 I would like to talk about two things today. BHT in general, and a new section I will be adding to BHT's current cycle...I think I am going to call it...Iocane.
     Recently I bought a book by a programmer and coach I respect. He is a man who has helped produce some pretty amazing competitive crossfitters. His "year in training" helped confirm and shape a few things we are doing and a few things we have planned. What it helped solidify to me...was training volume. His athletes, if they all follow his methods, are training at a volume very similar to ours. The other issue it reaffirmed was the importance of regular Crossfit class. You may or may not have noticed that I have not been programming the class WOD. You may have also noticed that this was directly correlated with the end of the Open. This is because BHT is being programmed for our athletes headed to Regionals. Don't get butt-hurt by the words that follow...you might want to...don't do it.

Drew "The Beast" During 40 Back Squats at 315#...............Drew "The Beast" After 40 Back Squats at 315#

BHT in General:
     If you are one of the 11 Athletes going to Regionals...Plug your ears. If you are NOT an Athlete going to Regionals, listen up...This is all but 11 BHTers. Go to class and screw the Engine WOD. The class WODs are ferocious and well programmed.You are not gonna get better at this sport by hiding in the corner of the gym and doing your Lifts and your WODs. The Open is over...so is your Games season. This may sound harsh...and if it hurts your feelings, I am sorry. Now that I have apologized, get over it. All of our Regional athletes are good at this sport for a multitude of reasons. At the top of that list of reasons...Crossfit Class. They competed daily for the top time, the top weight, the top number of reps. They had someone critiquing their form and their movement. They had a chance for real time input from a good Crossfit coach. You have those same options. BHT is not some Elitist club...it is a supplement to Crossfit class. Get your butt in class. Before you do another BHT anything, read the Entire BHT Manifesto. The programming right now is most geared toward the Individual Athletes...So team, get in class when you can as well. Everyone: Help us continue to build a community of competitors.
   I'm glad that rant is over.

Iocane WODs
   Princess Bride references? After that jerk-face rant? Is he serious? Yes...So...Wesley builds up a tolerance to Iocance powder over a couple of years. Iocane WODs are going to help you build a Tolerance to Pain...Approach with caution...these will start out gentle-ish, but this will soon change...as will your tolerance.

Oly Strength
1.Snatch 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 3 x 2 @ 80%
2. Snatch Pull 2 x 3 @ 100%, 2 x 3 @ 105%
3. Straight Legged Dead Lift 3 x 5 @ Heavier than last week

Squat Strength
     Back Squat
1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%
     Front Squat
1 x 5 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 3 @ 90%

Skill Work:
EMOM for 6 Minutes Alternate
Even: 10 Pistols
Odd: 3 to 5 Bar Muscle Ups

Engine WOD:
1000 M Row (10 to 15 seconds off PR)
     Rest 30 Seconds
5 Rounds for Time
15 Thruster (75/55)
15 Sumo Deadlift High Pull (75/55)
     Rest 3 minutes
Every 30 seconds for 3 Minutes
3 Muscle Ups

Iocane WOD
EMOM for 5 Mins
10 Kettle Bell Swings (3 pood/2 pood)

24.5

We did a ton of WODs this Weekend. Some were fun...Team WODs, Inividual WODs. Way too much to post.

24.4

     Tracking tornadoes has made me very tired. I'm not big on predicting the future (actually I might be...check posts from night before each Open WOD (tooting my own horn and using a parenthesis inside of a parenthis)), but I think Armageddon might came before Regionals. Earthquakes, Tornadoes, Marathon Bombs, some thing called RICIN that I feel dumb for not knowing about, North Korea is going crazy (staying crazy). Now, I am not big on political or world issue rants...please don't post political or world issue rants to comments...but I am definitely gonna start watching Doomsday Preppers more often. Those guys are way ready for the end of the world...and RICIN...probably. Do bunkers keep RICIN out? I bet RICIN is a lot like Iocane powder.
     Curse you Fox News for being addicting, and for being on during lunch.
     In lighter news, Regional Prepping has not helped at all with Doomsday Prepping...and that is fine by me...Slam balls in jeans? Burpees in scrubs (or your wife's jeans)? We ready for anything

Team Ball Slam at Regionals...We Ready

Skill Work
You know what you need to work on...kill a goat!

Oly Strength
1. 4 sets of 1 Snatch + 1 OHS, heavier each set             rest as needed
2. EMOM for 10 minutes
           2 Heavy OHS
               Take this from the rack if needed

Strength
1A. Incline Bench Press 7 x 1 @ 95%                      rest 30 seconds
1B. ME for Reps Weighted Pull Up (70/30)              rest 90 seconds

Engine WOD
30 Burpee Box Overs (30/24)
     then
4 Rounds For Time:
  3 Thrusters (165/115)
  6 HSPU
  9 Deadlift (275/185)
  Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Push 4 x 25 meters HAP
1C. 3 to 5 Bar Muscle Ups
            Walk from GHD to the Prowler to the bar with no rest
            Rest 30-45 seconds between sets
            Watch the GHD video, don't do back extensions

24.3

     On call tonight. Please, tell all the children you know to tell all of their friends to STOP BREAKING THEIR FREAKING BONES! Then tell them to tell their friends to tell other friends. Saving the pediatric population of OKC and it's surrounding areas...one forearm at a time
     Oh, and in case you were wondering how last year's Regional Prep was going about this time....Here Is A Little Video That Illustrates Team Practices. Just imagine me as the nerdy guy in the beginning of the video...The guy who is hatching a well thought-out, complicated but presumably successful strategy. Then... Imagine Drew, Bryan and Brad as a three headed monster named...Leroy Jenkins.

If  Dwayne "The Rock" Johnson had Bounding Box Jumps, He wouldn't look so upset..just sayin 

Skill Work
10-15 Minutes of Goat Killing
Pick 2 goats (preferably from the Regional movements list) and spend 10-15 minutes working on them.
Do this as part of your Warm Up
             You can split them up 5 minutes and 5 minutes
             Or you can do an Alternating EMOM
Engine WOD
3 Parts
  1. Every 30 Sec for 5 Min
       5 HSPU
               At 5 Minutes, Rest 5 Minutes
               At 10 Minutes, Start:
   2. AMRAP in 5 Minutes (with 20#/15# Weight Vest)
         7 WBS
         5 Ring Dips
         3 Double Armed Russian KBS (55/35 or HAP)
                 At 10 Minutes: LOSE THE VEST, Rest 1 Minute
                 At 15 Minutes, Start:
    3. 3 Rounds For Time
         7 WBS
         5 Ring Dips
         3 Double Arm Russian KBS (55/35 or HAP)
                   Do all of the Wall Balls at the "Floating Targets" if you can

                

Squat Strength     
          Back Squat 
             1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%

         Front Squat 
              1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

Oly Strength
1. Strict 15 Min Warm up to a 1RM Jerk
2.EMOM for 5 Min
           4 Split Jerks, HAP while still maintaining good form
2. Clean Pull - 4 x 3 @ 100%

24.2

I remember watching the CF Games 2010 "Amanda" live (on my computer). I was in Michigan at a friend's house, a friend who had never heard of Crossfit. I camped out in another room and GEEKED out all night. In my mind, THIS is when Shi...Stuff got real. I really really love this Sport.

Excellent Adventures make you say silly things.

Shoulder Warm Up
1. 5 to 10 minutes doing something from HERE
2. 2-3 Minutes of Tabata Shoulder Touches
3. Strict 5 Minutes of HS Walk practice
       1 or 2 attempts as max distance HS Walk at 5 mins time

Strength Work
1A. Bench Press 7 x 3 @ 80%                                         strict 30 second rest
1B. Weighted Corn Cobb Pull Up 7 x 3                            strict 60 second rest    

Grunt Work
1A. Glute Ham Raise 5 x 7
1B.  Straight Leg Hamstring Walk Sled Pull 5 x 25 meters HAP
            Walk from GHD to sled and back with no rest

            Watch the GHD video, most of you are STILL only doing back extensions

Skill Work
Spend 15-20 minutes practicing any or all of the following movements
Triple Unders
2 for 1 Wall Balls
Double Unders
Pistols

Engine WOD
3 Rounds For Time:
200 Meter Row
40 Double unders
      then
6 Rounds for time
5 Clean and Jerk with Double KB (2 pood/1.5 pood)
20 meter Lunge with Sandbag (45#/20#)
10 Pull Ups
Sandbag Sprint to KB's

24.1

Fun work with the team today. Pretty much everyone who follows BHT knows, but for those of you that don't... here are 11 competitors who will be representing OKC at the North Central Regional this year.
     Individuals
Ginny King
Drew Hymer
Kristen Rosenau
Kameron Rosenau
Brad King
     Team
Kelsey Duncan
Laura Rauh
Leslie Dixon
A.J. Berger
Joey Marking
Taylor Sandefur

This is Taylor. Close your mouth ladies.

Oly Strength
1. Strict 15 Minute Warm up to a 1RM Snatch for the day
              If your lift is feeling AWESOME, spend some more time with it
              If your lift is not feeling absolutely perfect, move on to #2 after 15 mins
2. EMOM for 6 Min
            4 Reps Snatch @ 185/115 or HAP
                 Do as Many TnG reps as you can
                 Be smart with the weight you pick
3. Straight Legged Dead Lift 3 x 5 @ Heavier than last week

Squat Strength
     Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
     Front Squat
1 x 5 @ 70%, 1 x 5 @ 75%, 1 x 5 @ 80%, 1 x 5 @ 85%

Skill Work:
EMOM for 6 Minutes Alternate
Even: 2 Rope Climbs
Odd: 3 to 5 Bar Muscle Ups

Engine WOD:
1000 M Row (10 to 15 seconds off PR)
Rest 30 Seconds
9-7-5
Thruster (165/105)
Muscle Ups

23.5

There are so many things in this one picture that make it completely awesome...So many things, that instead of writing a paragraph about it...I will list some of them.

1. My Wife is in it, she is standing next to EA because they are ranked 1 and 2 at the exact moment this picture was taken.
2. Creeper siting. Can you find him?
3. It contains no less than six previous Games competitors.
4. Interesting Question...Who is showing more leg skin, GK or EA?
5. Interesting Answer...Trick Question...It depends on if I am asking leg skin total surface area or percentage of leg skin visible.
6. GK's husband, S. Tovar's husband, and DCC's husband are all in this photo.
7. Interesting Question #2...Which apparel line is more represented, Rokfit or Reebok?
8. Interesting Question #3...How many headbands are in this photo?
9. Interesting Question #4...Why is the Assistant to the Head Judge staring at GK's butt? 
10. Interesting Question #5...How many cameras are in this photo?

     Everyone has strengths and weaknesses. This is training...If it does not expose your weaknesses, I am not doing my job. Failure is part of training, but so is success. Seek out your weaknesses, practice them, conquer them, and then dominate them.

     Make sure you are resting at least 2 days a week. BHT is posted day 1-5 each week so that you can choose when to train...In reality, I imagine a rest day between day 3 and 4. Your rest days can include/should include active recovery. Take Care Of Your Bodies.

Skill Work

20-30 Minutes of Goat Killing
Pick 2 goats (preferably from the Regional movements list) and spend 20-30 minutes working on them.
Do this as part of your Warm Up
You can split them up 15 minutes and 15 minutes
Or you can do an Alternating EMOM

2012 Regional Event 4

For time:
   50 Back squats (135 / 95 lbs)
   40 Pull-ups
   30 Shoulder-to-overhead (135 / 95 lbs)

        Walk/Jog 10 yards between each of the above movements
   50 Front squats (85 / 65 lbs)
   40 Pull-ups
   30 Shoulder-to-overhead (85 / 65 lbs)

         Walk/Jog 20 yards between each of the above movements
   50 Overhead squats (65 / 45 lbs)
   40 Pull-ups
   30 Shoulder-to-overhead (65 / 45 lbs)

         Walk/Jog 30 yards between each of the above movements

                    22 Minute Time Cap...Beat it

                    Don't rip your hands

23.4

One of my favorite weekends ever, Check out the creeper on the GHD

Oly Strength
Snatch Ladder with Double Unders (Total Time 21:30)
           On the 1:30
     50 seconds to:
     Complete 20 Double Unders
       then
     Complete the lift
     40 seconds to change barbell weight
Women's weights:

       105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.
Men's weights:
        155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.
Double Unders Start at:
0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00, 13:30, 15:00, 16:30, 18:00, 19:30, 21:00
     If you fail on a round, return to the last completed weight. Snatch that weight on the 30 seconds for the time remaining in 21:30. If you do not complete one of these, strip the weight again and continue at the weight prior to the last completed weight. Continue this until the clock shows 21:30.

Strength
1A. Incline Bench Press 7 x 1 @ 92%                      rest 45 seconds
1B. Corn Cobb Pull Ups   7 x 5                                rest 45 seconds

Engine WOD
     30 Toes to bar
then
2011 Regional Event 3
     21-15-9 reps for time of:
     Deadlift (315/205lbs)
     Box jump (30”/24”)
then
     30 Toes to bar
             14 Minute Time Cap

Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Push 4 x 25 meters HAP
1C. 4 x 1 Weighted Rope Climb
            Walk from GHD to the Prowler to the rope with no rest
            Rest 30-45 seconds between sets
            Watch the GHD video, don't do back extensions

23.3

Regional Movements, Get Good At Them

I am so tired from this week/weekend...and I didn't even work out.
     If you couldn't tell, this is the start of a new Heavy/Skill Engine-esque cycle...Otherwise known as regional prep.
     We are still solidifying the OKC team...and it is shaping up nicely. Everybody get excited for "The Decision" party this Friday. It will be good times.
     Once we solidify the team, we will start solidifying the team training schedule. It looks as if we will try to meet as a team at least once or twice each weekend as we prepare for Regionals. This month will be about revisiting Goat Killing, Engine Building, and Endurance with Heavy Lifts, similar to what we did before the Open...This month is about preparing for what we don't know. On May 8th (one month-ish) we will know exactly what to be prepared for.
     ...So glad the Open is over...I will be more glad (...gladder?, more gladder? most gladdest....) most gladdest when this week is over...
     Decision Party...Be there...Spoiler Alert: I will be Taking My Ball and Going Home, which I feel is way more awesome than Taking my talents to South Beach...Real Spoiler Alert: I won't be doing either of those things...I will be rockin' the Skip-It
     This chart is a start to the breakdown of Regional Prep...more to come.

Skill Work
10-15 Minutes of Goat Killing
Pick 2 goats (preferably from the Regional movements list) and spend 10-15 minutes working on them.
Do this as part of your Warm Up
             You can split them up 5 minutes and 5 minutes
             Or you can do an Alternating EMOM

 Oly Strength
1. 3 Clean + 1 Jerk
     3+1 @ 60% , 3+1 @ 65%, 3+1 @ 70%, 4 x 2 +1 @ 75%
2. Clean Pull - 4 x 3 @ 115%

Squat Strength     
          Back Squat 
             1 x 10 @ 60%, 1 x 10 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%

         Front Squat 
              1 x 5 @ 60%, 1 x 5 @ 65%, 1 x 5 @ 75%, 1 x 5 @ 80%

Engine WOD
   Every 30 Sec for 5 Min
     5 to 6 Unbroken Pull Ups
             At 5 Minutes, Rest 5 Minutes
             At 10 Minutes, Start 2011 Regional Event 1
   2011 Regional Event 1
       1000m Run
        30 Handstand push-ups
        1000m Row

                 15 Minute time cap

23.2

Fun Times With The Beast

Shoulder Warm Up
1. 5 to 10 minutes doing something from HERE
2. 2-3 Minutes of Tabata Shoulder Touches

Strength Work
1. Bench Press 7 x 1 or 2 @ 87%                                         90 second rest
2A. 10 Min to find Max DB Push Press
2B. 10 Min to find Max Weighted Pull Up              

Grunt Work
1A. Glute Ham Raise 5 x 7
1B.  Sled Pull 5 x 25 meters HAP
            Walk from GHD to sled and back with no rest

            Watch the GHD video, most of you are only doing back extensions

Regional Event 2:
For Time:
2000 meter Row
50 Pistols
30 Hang Power Cleans (225/135)
          17 Minute Time Cap
          Find a Judge for your pistols...and your cleans
          If they "no rep" you on the row...fire them and get a new judge

23.1

     The Open is over hooray!
     Here is an interesting stat: OKC is tied for 3rd in the North Central region after five weeks of The Open. Here is another interesting stat: OKC is the highest ranked North Central team in the worldwide standings. Nice job OKC. You killed it.
     This week will be an interesting week in OKC games history. We had five athletes qualify to compete in the North Central Regional as individuals. If all these athletes make the decision to compete as individuals we  will be asking the competitors who are next in line to step up to be on the team. "The Decision" party will be Friday, but we need to have our roster filled out before then. Friday is when we will announce who will represent OKC as individuals and who will represent OKC on the team.
     For those of you wrestling with "the decision", make it for the right reasons. No matter who is on the team, we will send well prepared athletes to Regionals.
     Ginny and I are so proud of OKC's athletes. For warm up tomorrow use both your hands to pat yourself on the back. If you are lacking the flexibility to pat yourself on the back with both hands, get flexible...but for the time being, find a friend with two hands who will pat you on the back.
     Congrats to our five athletes who qualified as individuals: Drew 9th, Kameron 25th, Brad 34th, Ginny 6th and Kristen 14th. A big congrats also to Jay Wade who won our region in Masters Men 50-54 and finished 27th in the world, missing a ticket to the games by a mere 7 places.

Oly Strength
1. Snatch 3 @ 60%, 3 @ 65%, 3 @ 70%, 4 x 2 @ 75%
2. Snatch Pull 4 x 3 @ 115%
3. Straight Legged Dead Lift 3 x 5 @ 65% Back Squat 1RM
4. EMOM for 8 Min
     3 Touch and Go Cleans - HAP
   

Squat Strength
     Back Squat
1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 6 @ 80%, 1 x 6 @ 85%
     Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

Regional Event 3:
4 Rounds for Time...
10 Alternating DB Snatch (100/70)
50 M Sprint
     10 Minute Time Cap
Rest 5 Minutes
Skill Work
20 Muscle Ups for Time

22.5

With 3 Min Time Cap
400 M Run
     At 3 Minutes...
EMOM in 8 Min
Snatch Complex
1 Power Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Full Snatch
     At 11 Minutes...
          Rest 2 Minutes
     At 13 Minutes...
AMRAP in 6 Min
4 Hang Power Cleans (225/135)
50 M Sled Pull (90/45)
     At 19 Minutes...
          Rest 2 Minutes
     At 21 Minutes...
AMRAP in 6 Min
6 Back Lunge Pistols
6 Ring Dips at Muscle Up Height
     At 27 Minutes...
          Rest 2 Minutes
     At 29 Minutes...
AMRAP in 6 Min
100 M Row
2 Rope Climbs

22.4

     Big shocker this week...13.5 is about...dun dun duuuuuuun...PACE. I know, I say it every week...But in AMRAPs, pace is not a four letter word. Let's just start by saying that Scott Panchik is working his way up my list of favorites...he just surpassed Marcus Hendren...maybe they are tied.
     I just watched his 13.5 video and I feel as if watching that would be more worth your time than reading what I am about to type... seriously, watch it. His execution of the first 8 minutes is flawless. Anyone want to take a stab at his strategy? It is a word that starts with P and ends in ACE. OK, I am beating a dead...you know what I mean.
    This workout is similar to 13.1 in the concept of stages. So first, figure out which athlete you are.

• Stage 1- You have never finished Fran in under 4 minutes and you will be pushing it to get there this week. 
• Pace is still important to you, but pushing that pace is more important. You have got to stay calm focused in the second and third minute and squeeze out as many reps as you can. This means your workout will be 4 minutes long, and you will crush it.
• Stage 2 - You have a 3:30 to 4 minute Fran. 
• Your job is to make it past 8 minutes and power through minute 4-8. When you hit rep 90, do not be satisfied. Stay focused and rack up as many reps as you can.
• Stage 3- You have a sub 3 Fran and you scored 110 or above on 13.5. 
• Your goal is make it past 8 minutes and fight hard through 12. Scott Panchick's video is your blueprint. Breath. Focus. Embrace the pain. Keep pushing. 
• When you hit 180 reps...give yourself 15-20 seconds. Then, relentlessly chip away at the WOD. Minute 8-12 is your workout, you earned the right to do it. Put your Robot eyes on and plug away.

     It is my opinion that 16 minutes is possible on this WOD. I predict Speal will get there. 

     The test WOD from yesterday was more for your benefit than mine. It should have given you some feedback on ways that you can break up your reps when you are taxed. 

     Egomaniacs and Bunny Rabbits...Listen Up...You can come out of the gate fast and still be able to make it to 8 minutes, but you won't make it to 12. This WOD is about staying calm and being comfortable in your pace. I have some pacing and rep scheme ideas...but I will save those for the gym.

     Your first job this week is to decide which stage athlete you are. Your second job is to blueprint how you will get there. 

     Sometimes it is helpful to say "I want to be done with this by this time" or "I will get this many reps in this many second and then rest until the clock says this", I don't think this is one of those WODs. I think that if you plan that way, you will always be chasing the clock and you will always be behind (or feel like you are).

     I believe that a better strategy is to plan your rep scheme and then manage your rest (or find someone to help you manage your rest). Clock watching can and will kill your momentum during this WOD. Find a friend to help pace you through this WOD, a friend that will also help to keep you calm.

     Ginny and I will be at the Gym on Friday and Sat. I can't wait to watch you guys destroy this WOD.

13.5 strategy...Merica

13.5

Do it...open the trunk...Do it.

Strength
1. 4 sets of 1 Snatch + 1 OHS, heavier each set        rest as needed
2A. Incline Bench Press 7 x 2 @ 89%                      rest 60 seconds
2B. 6 Corn Cobb Pull Ups                                       rest 60 seconds
3. Every 45 seconds for 9 minutes alternate
            4 Paralette HSPU
            4 Hang Power Cleans HAP

Grunt Work
1A. Glute Ham Raise 5 x 8
1B. GHD Sit Ups 5 x 8
1C. Prowler Push 5 x 25 meters HAP
1D. 1 Rope Climb
            Walk from GHD to the Prowler to the rope with no rest
            Rest 30-45 seconds between sets
            Watch the GHD video, don't do back extensions

Open WOD 13.5

     What an awesome WOD. I am actually pissed that I did not think of it. It is a great test and an even better separator for the "Elite". Especially the elite who may have felt slighted by previous WODs. This IS an Engine WOD. There is so so so much to post, and I just can't quite decide how I to put my thoughts to keyboard. I have some ideas for this one that I will talk more about during the week.
     Today I will post a Test WOD, it is only a test. Move through this test at an ALMOST fast pace. Try to complete it as close to how it is posted as possible. You will need sidewalk chalk, a marker, or a pen and paper. There are a total of 20 Thusters and 20 C2B Pull Ups in the Test WOD. If you think this will destroy you for the WOD...Do Not do it
     Much more strategy to post tomorrow...maybe. I will not be at the gym until late tomorrow. Good luck OKC BHT, with a good plan we will crush this WOD...You will Crush this WOD...I will gently encourage.

P.S Get 13.5 right the first time, a second try at this WOD may help to introduce you to Pukie's mean backwoods serial killer cousin...Rhabdo. Rhabdo looks like Tales from the Crypt but punches like Drago and Brock Lesnar's illegitimate creature child.

Embrace the test...Avoid Team Rhabdo

Test WOD
Row 750 meters...Fast
     Rest 15 seconds
Start Clock
        Round 1        
        10 Thrusters (100/65)
                Record time and Rest a strict 5 seconds
        Round 2        
        5 C2B Pull ups
           Rest a strict 5 seconds
        5 C2B Pull ups
                Record time and Rest a strict 5 seconds
        Round 3        
        5 Thrusters (100/65)
           Rest a strict 5 seconds
        5 Thrusters (100/65)
                Record time and Rest a strict 5 seconds
        Round 4        

        4 C2B Pull ups
           Rest a strict 4 seconds

        3 C2B Pull ups
           Rest a strict 4 seconds

        3 C2B Pull ups
                 Record time

22.3

Everytime you hear the word "Washington", substitute Washington with 13.5. It's coming.

Oly Strength
1. 3 Clean + 1 Jerk
     3+1 @ 60% , 3+1 @ 65%, 3+1 @ 70%, 3+1 @ 75%, 3 +1 @ 80%,
2. Clean Pull - 4 x 3 @ 120%
3 EMOM for 10 Mins
       1 Power Clean,
       1 Snatch Grip Push Press,
       1 Behind the Neck SN Grip Push Press,
       2 OHS
    HAP, you may only drop the bar after both OHS are completed each round

Squat Strength     
          Back Squat 
             1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%

         Front Squat 
              1 x 5 @ 60%, 1 x 5 @ 65% 2 x 5 @ 70%

Engine WOD
5 minute pistol work to low box, do not skip this
AMRAP in 6 minutes
8 Back Lunge/Pistols
5-10-15 M Shuttle run
1 Rope Climb (use your legs)
                Back Lunge/Pistol description in HERE

Skill Work
Chest to Bar Pull Up Efficiency Practice

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....Pull Ups are coming...

WOD
Class WOD

22.2

     On Call. Just got done with surgery...don't let your kids play on slides, trampolines, or monkey bars(let them play on these things). In fact, don't even let them go outside...monkey bars should be for adults only. Not like "Adults Only" because that is just weird and also innapropriate...but you know what I mean...It is too late to be typing...should be sleeping...I will regret typing "adults only" 3 times in one post when I reread this tomorrow.

Not for Kids, Just the Young At Heart

   Also, I lied about my 13.5 prediction. Push ups have been used in the past, but I think they pose too much of a "judging bias" threat. So I think these are out. HQ loves thrusters and pull ups way too much(they love them an appropriate amount), so I think these are in. I am of the opinion that moderate weight multi rep OHS are an excellent test of overall fitness and strength, so I am adding those in. Here is the Wild Card....Kam is convinced that HSPU are on the table, and I becoming convinced that he might be right. I think that HQ might throw out 2 (count em 2) Curveballs. Curveball #1) HSPU and Curveball #2)Four movements in an Open WOD. So without further delay...Here is my actual 13.5 prediction:
     AMRAP in 9 minutes (Just a prediction, do not do this WOD)
        30 OHS (100/65#)
        C2B Fran (100/65#)
        30 HSPU
     Now mind you, this looks more like a Regional WOD...I know...but only because of the HSPU...and if you really think about it, 12.4/13.3 had MUs in it. HQ would have to be very specific about the HSPU standards, but I think they would be easier to judge than push ups...So there you go...My prediction...It is very "go big or go home"

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 10 @ 60% (of DB SP max)       60 second rest
2B. DB Bent over Row 3 x 12 @ 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
3. EMOM for 8 minutes
           3 Heavy Thrusters, 3 Deficit HSPU

WOD
Class WOD

Grunt Work
1A. Glute Ham Raise 5 x 7
1B. GHD Sit Ups      5 x 7
1C. SLHS Walk Sled Pull 5 x 25 meters HAP
            Walk from GHD to sled and back with no rest

            Try hard not to get dizzy
            Watch the GHD video, most of you are only doing back extensions

Engine WOD
4 Rounds for time
25 Double Unders
10 C2B Pull Ups
     rest 30 seconds
               Move through the pull ups with purpose
               Do not rip your hands