30.1

This photo gives me joy...You guys are Beasts

We really did accomplish a lot this weekend. There should be no surprises at Regionals. Each of you has the ability and capacity to kill it.
     Do Not Forget your training. You have fought hard for this and you are prepared. In the moment, it is easy to spaz out and feel unprepared...believe me, I have seen it happen. Your job is to remember that you are prepared. There is no time to question yourself. Yoda Miyagi say: "Try not. Do. Or do not. There is no try."
     This weekend, step up to the bar, or the rings, or the dumbbell, or the mat, and Do. Don't try, Do. Reach deep inside and remember all those long hours in the gym and all the blood and sweat you have put into this...and Do. Teams will be stronger or more gymnasty. Men and Women will fly out of the gates and lift heavy weights. Stay calm, breath, and fight. Find that kill switch of determination...then flip it. Obtain and Maintain Robot Eyes. Get out of your own way and don't look back. There is no room for doubt...only calm confidence. Believe in yourself this weekend. Believe in what you Will Do...then Do It.

Indy
Active Recovery
 or
WOD Prep 1
250 easy row
25 unbroken thrusters
1 unbroken set of pull ups
         Try for 30 unbroken pull ups, DO NOT RIP YOUR HANDS

WOD Prep 2
50 Double Unders
25 HSPU
10 TTB
Then: NOT FOR TIME
10 Ground to Overhead with Axle Bar (160/100)
30 Foot Lunge with Axle Bar

Team
WOD Prep 1
Walk through the 30's (Event 4) like we did on Monday...do it twice.

Active Recovery 
or
WOD Prep 2
Event 1, 5, or 6 work. You should already know what to do. If you don't, ask me.

29.5

Regional Prep and Walkthroughs 
We got a ton accomplished this weekend.
Lots of breakthroughs and PR's.
OKC BHT is ready for regionals
Sooo Proud of the OKC Team Ladies...They Are Ready

KD, Laura, and Dixon...Killin it

29.4

     This weekend will be important for Regional prep and focus. We will do some work to make sure we are ready for Regionals. This will include some partial WODs and some walk-throughs. These will be important for team and individuals. Team, everyone needs to be there for the walk-throughs, let me know what times you will all be available.
     Now is the time to remain calm but focused. You are all prepared, time to dial in and destroy.

It's Coming...Destroy the Pier!

Indy

Skill Work

Pick a goat...kill it.

WOD 1

For Time:

1K Row

50 Thrusters

30 Pull Ups

then, based on your weaknesses,  choose between 1 or 2

1. 50 pistols, 100 one arm DB snatches

2. 100 pistols, 50 one arm DB snatches

WOD 2

Warm up to Opening OHS weight

Rest 10 minutes

Attempt 3 rep at opening weight

Team


WOD 1
Pair Up and complete your two person Event:
Event 1, or
Event 5, or
Event 6

WOD 2
Every 10 seconds for 1:50 minutes (0,10,20,30,40,50,1:00, 1:10, 1:20, 1:30)
   3 C2B pull ups (Jackie competitors complete until 50 seconds)
At 2 Minutes
Every 35 seconds for 1:45 minutes (2:00, 2:35, 3:10)
   10 Pistols
At 4 Minutes
Every 45 seconds for 2:15 minutes (4:00, 4:45, 5:30)
   10 DB Snatch @ 70/50


OR

Active Rest Day
Recover
Get a massage
Stretch
Row
Kill a Goat
Do something/anything to recover your body and focus your mind

29.3

It's Coming

Active Rest Day
Recover
Get a massage
Stretch
Use Your TENS unit
Row
If you must, you can practice a Goat
Yoga
Swim
Do something/anything to recover your body and focus your mind

OR

Skill Work

Pick a goat...kill it.

WOD 1

For Time:

1K Row

50 Thrusters

30 Pull Ups

then, based on your weaknesses,  choose between 1 or 2

1. 50 pistols, 100 one arm DB snatches

2. 100 pistols, 50 one arm DB snatches

WOD 2

Warm up to Opening OHS weight

Rest 10 minutes

Attempt 3 rep at opening weight

29.2

I think there is room for Kam, now that the DHM (Drew Hymer Mustache) is gone

Warm up with Skill Work
Take 30 minutes today to work on your Regional Goat. You should know what that is.

Indy
Strength (16 minutes)
Deadlift
Every 30 seconds for 3 minutes:
6 Deadlift @ 315 or 275//205 or 185
     Rest 1 minute
Squat Clean
Every 45 seconds for 3 minutes:
3 Squat Clean @ 225/135
     Rest 1 minute
OHS
EMOM for 3 minutes:
3 OHS from rack @ 255 or 225/175 or 155
     Rest 1 minute
Shoulder to OH
EMOM for 3 minutes:
10 S2OH with Axel Bar @ 160/100

WOD 1
With a 12 minute Time Cap
50 Double Unders
500 meter row at Jackie Pace
   4 Rounds For Time:
10 Box Jumps @ 30/24
10 DB Snatch @ 70/50

WOD 2
Men:
20 Burpee Muscle Ups for Time
Women:
20 Burpee Muscle Ups for Time
or
Every 15 seconds for 7 Minutes:
     1 Burpee Muscle Up

Team
Strength
Complete these as a 3 person (3 male/3 female) team:
Squat Clean
EMOM for 4 minutes:
3 Squat Clean @ 225/135
     Rest 1 minute
OHS
EMOM for 4 minutes:
3 OHS from rack @ HAP
   
WOD 1
Pair Up and complete your two person Event:
Event 1, or
Event 5, or
Event 6

WOD 2
Every 10 seconds for 1:50 minutes (0,10,20,30,40,50,1:00, 1:10, 1:20, 1:30)
   3 C2B pull ups (Jackie competitors complete until 50 seconds)
At 2 Minutes
Every 35 seconds for 1:45 minutes (2:00, 2:35, 3:10)
   10 Pistols
At 4 Minutes
Every 45 seconds for 2:15 minutes (4:00, 4:45, 5:30)
   10 DB Snatch @ 70/50

29.1

The North Central Regional:
     For some of you, it was a goal just to qualify for it. For others, it is your goal to destroy it. It is almost here. Today, as you recover, I want you to focus on some specific things... Continuing to read  is the first.
     At the OKC Metro Competitors WOD, I was sitting against the wall with a frenemy (more friend, less enemy) of mine, and he was talking about one of our BHTers. He said something that really stuck with me. He said "[BHTer] will kill this competition if  he/she will just get out of his/her own way"...My frenemy was right.
     So...GET OUT OF YOUR OWN WAY!
     Every one of you is a beast. And here is what I want you to focus on/do:
Stop forgetting that you are a beast.
Stop accepting negativity.
Stop accepting defeat.
Stop setting mental roadblocks for yourself.
Keep doubt far far away.
Stop telling yourself "that's too heavy" or "I can't"
Own up to what you are. I am not asking you to flaunt it. Just accept it with confidence.
Be your own biggest fan (this will be hard for you because I PR as your biggest fan every day)
     The Regional IS coming. Your body will be ready. Make sure that your mind is. In the middle of Event 4 or 6, when you are hurting and gasping for breath and your body is begging for rest, be ready to will yourself on.
     Success in Crossfit is more in your mind than it is anywhere else. Tell yourself you will, then make yourself do it. Fight that demon that tells you to drop off the bar or put down the dumbbell or axle bar.
     You can do this. You will do this...Just, please...please, get out of your own way.
   
Active Rest Day
Recover from this weekend, do any or all of these
Get a massage
Stretch
Use Your TENS unit
Row
If you must, you can practice a Goat
Yoga
Swim
Do something/anything to recover your body and focus your mind

28.5

So many Creeper sitings

Regional Events 4-7
We did them, fun was had.

28.4

     The OKC Team is planning on meeting at 4 for the Mock Regional WODs. It would be awesome if the Individuals could meet at that time as well.
     I have some interesting plans for timing and flow of the evening. I am hoping to be able to be there. If I am not able to make it, someone will have instructions on how the evening will go.
     These next two weeks will be very important for your training. This will be a discovery period. It sounds weird or corny, I know...But this is a time to learn how to compete at this Regional. Data points will be coming in from the North East, South East, So Cal, and Europe Regionals. This is information that will be priceless to the next two weeks of training.
     Here is an example of what I am talking about...Last night, one of our team member performed Event 4. He did it again 10 minutes later. He was 5 seconds faster, but he rested for more than 3 minutes during the WOD. Let me write that again...10 minutes after he did Event 4, he did Event 4 again...the second time he was 5 seconds faster, but the second time he also had 3+ minutes of built in (forced) rest. I call that Strategery...Strategy.
     These WODs are knowable...and practice makes perfect.
Have fun these next two and a half weeks. This is fun, even if you have to constantly remind yourself...this is fun. Most of you have spent a year training for this, take the pressure off your shoulders. Remind yourself why you do this. Remind yourself that you are an EFA, you ARE a tiger. First at The Reg or last at The Reg.you are still a beast and a specimen. Have fun and keep your eye on the prize...This is it don't get scared now.

OKC Indy Ladies...WTF

Morning Skill Work
Attack a Regional Movement/s that you will not be performing tonight. Preferably the movement you have nightmares about. Spend at least ten minutes with progressions and a warm up, Then, design a challenging EMOM for yourself using that/those movement/s. Team Boys for you, this is Event 7.

Evening Mock Regional
Individuals
Jackie
1000 M Row
50 Barbell Thrusters
30 Pull Ups

Events 2 and 3
7 Min to Establish Max 3 Rep OHS
Rest 2 Min
30 Burpee Muscle Ups
       7 Min Time Cap

Team
Regional Team Event 1 or 5 or 6.
        If you have not decided which event you are competing in, go head to head with each other. 
        If you have decided, do your Event as Rx'd.

Team Events 2 and 3
As a team or 3 men and 3 women
7 minutes to find: 3 Rep Max OHS
then...
7 minute AMRAP of Burpee Muscle Ups
        Women complete OHS first, Men complete Burpee Muscle Ups.

28.3

Active Recovery Day
Team...No more class WODs until after Regionals. Get your mind right for these WODs. Get your body ready for these WODs. You have specific movements that you need to work on, do it. If you are feeling recovered today, practice your 2 person event.

Here is the sugested schedule for the next 2 weeks:
Thursday- Active Recovery
Friday-Sun- Mock Reg with a few extras and tempo/pace work
Mon- Active Recovery
Tuesday- Train
Wednesday- Train
Thurs- Active Recovery
Friday-Sat- Train
Sunday- Active Recovery (Walkthroughs)
Monday- Train
Tuesday- Train
Wednesday- Reg Prep
Thursday- Active Recovery and Reg Prep

3K Tempo Row done like this:
         1K easy ramping up to
         1K at 85-90% effort
         1K cool down

Skill Work
Practice the movements from Regionals
Do not do these for time
Pick your weaknesses

28.2

     I am not a huge fan of training high rep pull ups...I am especially not a fan of what they do to your biceps over time. Take care of your body. If your body cannot handle the 100s WOD today...work on something else. Be smart.
     Invite these "Events" into your wheelhouse...Do it.
Just remember....8877555322111

Team OKC...It's Coming

Movement practice/Warm Up
For Time:
50 unbroken barbell thrusters (record time)


Strength
          Individuals
EMOM for 10 Mins alternate
Even: On the 30 seconds: 2 Rope Climbs
Odd: On the 30 seconds: 3-4 Squat Cleans @ 225/135

          Team
EMOM for 10 Mins alternate
Even: 3 Rope Climbs
Odd: 4-5 Squat Cleans @ 225/135

Skill work
You have weaknesses.....ATTACK!.

Regional Event 4
         Individuals
        100 Wall Ball Shots
        100 C2B Pull Ups
        100 Alternating pistols
        100 One arm DB Snatch


         Team
         2 Rounds for time
        30 Wall Ball Shots
        30 C2B Pull Ups
        30 Alternating pistols
        30 One arm DB Snatch
        10 Minute Rest


     Keep a good record of how long each round takes and how you break up your reps. 
     Last time was a test, this time is a test...but learn from last time.
     Be smart, if you are going to rip...don't rip...scale the pull ups. 
     You should care way more about healthy hands 
     than you do about completing the 100 pull ups. Use tape grips
     

28.1

     First, my apologies again...Except this time, I am a full day late. On call all weekend and I kinda got crushed...No excuses play like a champion.
     Second, It's Business time.  Now is the time to really hone in on the areas of these WODs that will give you the most trouble. Everyone has their strengths and weaknesses. You have to "know yourself"...Kind of a play on words. Only you yourself knows where and when you will/might break down or struggle...I could try and predict, but only you yourself can really know. As you do these WODs you also have to "know yourself" and manage your reps and rest accordingly.
     Third, knowing yourself means knowing what will and won't be beneficial for your training. This means that if the program for the day does not fit with your specific weaknesses, use todays time to attack them. BHT will be a "guide" to Regionals, not a strict road map.
     Finally, this weekend we will try and stage a "Mock Regional"...and no, individuals will not be doing ALL of Event 4 this weekend.

It's coming. This is it, don't get scared now.

Strength
Strict 7 mins to warm up to:
    1 Power clean @ 225/155 (from ground)
     and 1 OHS @ 225/155 (from rack/jerk box)
           Rest 7 Minutes, then:
Every 30 seconds for 7 minutes: 
Ascending ladder of the following complex
     2 Cleans (any style)
         after 2nd clean, place bar on rack/jerk box
     1 BTN SN Grip Push/Split Jerk + 2 OHS
            The max weight you can use to start is 255/175.
            Start with the weight you plan to use as your opener at  Regionals.
            You can add 5 or 10 pounds to each successful lift. 
            If you fail to make the lifts in 30 sec or you fail a lift, 
            return to previous weight before attempting to climb again. 
            Once you "max out" continue with this weight until failure, 
            then drop to next lowest  weight
            As few failed reps as possible

Skill work
You have weaknesses, make them disappear.

Movement practice
For Time:
1K row (fast) (record your time)
30 pull ups (in as few unbroken sets as possible) (record your time)
   no rest
4 rounds of 
10 pistols
10 second rest (record time of each round)
   2 minute rest
1 Burpee MU every 12 seconds until:
   A. You are unable to complete the rep in 12 seconds or
   B. You reach 30 reps

If you can, rest at least 3 hours after the movement practice before doing Event 5.

Regional Event 5
        21-15-9
        Deadlift (315/205 (Indies)-or-275/185 (Team))
        Box Jump (30/24)
       

Team,
Practice your "partner WOD", if you are the member who is going to do Jackie, do 
                                3 rounds for time of
                                     20 barbell thrusters
                                     100 ft sprint
                                     2 Rope climbs
                                     100 ft sprint

   

27.4

Sorry for the late post ladies and gents.

He's Back

Strength
Deadlift 5 x 10 @ 315/205                    60 second rest
OHS 3 x 3 @ 275/175 or HAP                      Rest as needed
     Take OHS weight from rack and jerk from behind the neck

Regional Prep WOD A
Four rounds for time of:
15 foot Rope climb, 2 ascents
100 foot Sprint
4 Squat cleans (225 / 135 lbs)
100 foot Sprint
        Time cap: 10 minutes

Regional Prep WOD B

1000 meter row (5-10 seconds off PR)

   Rest 30 seconds

   Then

3 Rounds For Time of

30 pistols

5 Burpee Muscle Ups

Skill Work

Pick the Regional movement you are most worried about and attack it

27.3

     I cannot explain how glad I am that they are releasing the Regional Events this way. I bet that the athletes in Europe, the North East, the South East and SoCal are even more excited than I am (no one is more excited than I am).
     The WODs this week...and some next week...are data points...or learning tools. They will point out places that need improvement. Do not be nervous about them, or disappointed with the outcome. Embrace them. Regionals do not start tomorrow...or next week...or the week after. Your finish on these WODs is to be used as a learning opportunity... a stepping staone, and nothing more. Be diligent about keeping track of how you do these, look for ways to improve your performance. These WODs are Knowable.
     With that said...If you KNOW that 100 pull ups are going to wreck your grip or rhabdo your arms...scale the WOD. This is training. If you rip now, your training WILL suffer. Recovery is going to be HUGE during the next few weeks. Take proper precautions to recover from these WODs. After the WOD today, ice your Cubital Fossa.
  On call tonight, so that's all you get...
     Well sort of. Has anyone ever wondered what would happen if a GI-Joe and a Ken Doll had a baby? The answer: Brad King

Brad Contemplating the ratio of his Arm Length to Arm Circumference

Shoulder Warm Up
1. 5-10 minutes doing something from HERE
2. 3-5 Minutes of  Shoulder Touches and HS holds

Skill Work
1. Warm up efficient pistols to a low box 
2. 5 min to Practice Depth Jumps off 12" box to a (30"/24" box)
3. 10 Burpee MU for Time

Strength
"The Reg Complex 1"
Try for 6 rounds of the following:
1. Power Clean
2. Split Jerk
3. Lower Bar into front rack position
4. Place Bar on Rack
5. Take Bar out of Rack in Behind the neck position with hands in close
6. Re-Grip to OHS/Snatch Hand Placement
7. Wide Grip Behind the neck Jerk
        Do this 7 Step Complex in front of a Power/Squat rack
        Men start with 225 and increase by 5-10 pounds 
        Women start with 155 and increase by 5-10 pounds
        Rest As Needed

Regional Prep WOD
2013 Regional Event 4
For time:
100 Wall balls (20/14 to a 10’ target)
100 C2B Pull-ups (8.5'/8' bar if possible)
100 Alternating pistols
100 One Arm Alternating DB  snatches(70/50)
        No time Cap.
        Try to mimic the set up on the 2013 Regional Events Page
        Team members: Work with a partner to do this WOD.
                Substitute 120 Reps for each movement. 
                Switch out/Alternate as often as needed, but only one partner 
                can be working at a time.

27.2

Individual Regional WODs for day one released.
     If you have not done Jackie in a while, do it instead of Part A of the Regional Prep WOD. If you have done Jackie recently, try the version below. This is the time to hone in on where you can and cannot push your limits. You must find the balance for your Row Pace and Your Ability To Do The Following 80 Reps. If you KNOW where that balance is, push those limits today. Try to PR this version of Jackie with the 50 seconds of rest I have built in for you (you probably wont be able to, especially if this is one you have done often, but treat it like you you might). Find that pace on your row that approaches the Redline but does not go over it. If you peter-out after the row, use this as a learning tool. There is lots of time to perfect these wods.
     Do not do 30 Burpee MU for time. Try to break them up like they are below in Part B. Just get in a good rhythm. There will be plenty of time to practice this WOD as well. We will start building a tolerance to this movement.

One of my favorite pictures from this weekend "GK and Grace"

Shoulder Warm Up
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

Strength
1.Strict 15 Minutes to Find a Max 2 rep OHS
        Take the weight from the ground.
        Clean it, put it on your back, behind the neck jerk it to OHS position
2. 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
          Heavier than last week
         

Regional Prep WOD
Part A: For Time...
1000 M Row (5 seconds off PR)
     rest 20 seconds
25 Barbell thrusters (45)
     rest 10 seconds
25 Barbell Thrusters (45)
     rest 10 seconds
15 Pull Ups
     rest 10 seconds
15 Pull Ups
     rest 5 Minutes
then...
Part B: EMOM for 6 minutes
5 Burpee Muscle Ups

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

Grunt Work
1A. Glute Ham Raise 5 x 7
1B.  High Handle Prowler Push 5 x 25 meters (slow and HAP)
            Walk from GHD to prowler and back with no rest

            Watch the GHD video, don't do back extensions

27.1

Awesome Job This Weekend OKC. Lots of Front Squat PR's.

Front Squat Ladder Madness

Oly Strength
1.Snatch 2 @ 60%, 2 @ 65%, 2 @ 70%, 1 @ 75%, 3 x 1 @ 80%
2. Snatch Pull 2 @ 90%, 2 @ 95%, 2 x 2 @ 100%
3. Straight Legged Dead Lift 3 x 5 @ Heavier than last week

Squat Strength
     Back Squat
1 x 5 @ 70%, 1 x 5 @ 80%, 1 x 2  @ 85%, 1 x 3 @ 90%, 1 @ 100%
     Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 1 x 4 @ 80%, 1 x 4 @ 85%

Engine WOD:
   With a running clock
   4 x 500 meter row on the 3 minutes
             then, at 15 minutes
Every 30 seconds for 5 Minutes
   5-7 Pull Ups

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

26.5

Here is most of what we did this weekend. Thanks to Grace Dresher, Team CF Eclipse, and some other Super Friends for coming to play this weekend.

26.4

     Lots of Deadlifts and Kettlebell work will make hands really sad. Do not rip your hands. Scale the movement or sub a movement if it will keep you from ripping. Wear gloves/grips. Dip your hands in glass...whatever it takes. With the exception of the Iocane WOD, today should be pretty gentle on your grip.
     Today is about strategy, skill, and focus. Let your mind tell your body it is capable of more...if your mind wont tell your body, then use your mind to force your mind to tell your body.
     During the Mental Focus Wod, turn your brain off...Then focus it on this picture of Yoda Miyagi.

Yoda Miyagi

So here is the fun news. Team Crossfit Eclipse is making the Trek down I-44 to train with Team OKC soon...and...Female NC Regional Individual Qualifiers Grace Dresher and Tracy Alberty will be hitting a training session with OKC's Indy girls, GK and KRose...So much excitement...My head just exploded

The Dream (AKA Livin tha Good Life)

Oly Strength
1. Strict 15 Min to Find 1RM Thruster (take from rack)
2. EMOM for 10 Minutes
           2 Heavy Thrusters
         
Mental Toughness WOD
This is a 16 minute WOD. Each of the numbers (1-8) represents a 2 minute time block. The first two rounds go like this: 
1. In 2 minutes, accumulate time in a handstand hold, if you fall out of the hold, recover, then get back into the hold 
2. In 2 minutes, run a 400 and rest until 2 minutes is complete. Go from number 1 through to 8 only resting during the time between finishing a 400 and the start of the next 2 minute block.
  1. Accumulate as many seconds as possible in a Freestanding Handstand Hold
  2. Run 400 meters
  3. Accumulate as many seconds as possible in an L-Sit Hold
  4. Run 400 meters 
  5. 2 Minutes to accumulate as many seconds as possible in Bar Dip Hold (high or low)
  6. Run 400 meters
  7. Accumulate as many seconds as possible in a Push Up/Plank Position
  8. Run 400 meters
         Rest 1 minute
4 minutes of Tabata on the Airdyne



  Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Pull 4 x 25 meters HAP
1C. Prowler Push 4 x 25 meters
1D. Back Lunge/Pistols 4 x 6
            Walk from GHD to the Prowler with no rest
            Walk back to the GHD, then do Back Lunge/Pistols
            Rest 30 seconds between sets
            Watch the GHD video, don't do back extensions

Skill/Efficiency WOD
AMRAP in 4 minutes
  6 GHD sit ups
  6 pistols
          Minimize your transition time with good set-up
          Before the WOD, practice getting on and off the GHD efficiently.
       This has as much, or more, to do with transition than it does with the movements

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