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)