203.1

     Great job at the Competitor's WOD this Sunday! Lots of PR's and lots of people stepping up to represent OKC. Very impressive showing.

     Competitor meeting Monday Night at 7:30.

     This year, as you train, don't become overwhelmed worrying about the short term. Think about where you will be and where you want to be next year. Then, take steps to get to that place. Rome was not built in a day. That being said, set short term goals that reflect your long term goals...Then, reach them. Baby steps to The Open, Baby Steps to Regionals, Baby Steps to The Games.

"Inaction breeds doubt and fear. 

Action breeds confidence and courage. 

If you want to conquer fear, do not sit home and think about it. 

Go out and get busy"

-Dale Carnegie

Finally

Snatch 
     2 @ 80%, 1 @ 90%, 2 @ 85%, 2 @ 80%
Power Clean
     3 @ 80%, 1 @ 90%, 2 @ 85%, 4 x 3 @ 80%
Jerk From Rack/Blocks
     2 @ 80%, 1 @ 90%, 1 @ 85%, 2 @ 80%

202.5

Drago and Guile had a baby once...They named him AJ

Strength
Snatch From Knee/Blocks
     3 @ 80%, 2 @ 85%, 2 x 2 @ 80%
Clean & Jerk
     2+1 @ 80%, 1+2 @ 85%, 2+1 @ 85%, 1+2 @ 80%
Snatch Pull
     3 @ 80%, 2 @ 90%, 2 @ 85%, 2 x 3 @ 80%, 2 x 2 @ 80%

Good Morning 

     3 @ 80%, 3 x 2 @ 85%, 2 x 2 @ 80%

WOD
Class WOD

202.4

Spot the BHT?

Clean 

2 @ 80% , 2 @ 85%, 2 @ 80%
Power Snatch 

3 @ 80%, 3 x 2 @ 85%, 2 @ 80%, 2 x 3 @ 75%
Snatch Balance 

3 @ 80%, 3 x 2 @ 85%, 4 x 3 @ 75%
Clean Pull 

3 @ 80%, 2 @ 90%, 2 @ 85%, 2 @ 90%, 2 @ 85%, 2 x 3 @ 80% 

Skill Work

3 max sets of HSPU (plates and ab mat any style)   rest 2 minutes between each set

202.3

On call yesterday, long day today. sorry about the lateness.

Epic

Strength
1. Back Squat
     3 @ 80%, 2 @ 90%, 2 @ 85%, 2 @ 90%, 2 @ 85% 2 x 3 @ 80%
2A. Straight Leg Deadlift
     4 x 4@ 80%
2B. Weighted Dips
     4 x 6 @ HAP
2C. Glute Ham Raise
     4 x 10 (with GOOD form)
3. Back Lunge Pistols
     3 x 5 on each leg

202.2

Skill work "3rd tier movement"
   The next 2-3 months will be mostly strength programming with some conditioning here and there. My hope for you is that you use these next few months to do two things:

1. Enjoy Crossfit
     This means enjoying being in class and being with the community. This means coming back to the heart of why you started at OKC. Most of you have spent the last 6 months killing your bodies. This is the portion of the off-season where you get to relax a bit. If you are someone who qualified for Regionals as an individual, you need to relax a lot. Spend some time enjoying what you love about fitness. If you are someone like KRose, let yourself run again...and Enjoy it. If you are someone like the Hammer, qualify for the American Open...and Enjoy it. GK, KD, and The Beast...please, go swim...also, Enjoy it.The bottom line is this: Relax...for a few months. Don't relax enough to lose that fire for 2014, relax just enough that you still stay hungry.

2. Get better at 3rd tier movements.
     I am not sure if I have ever used this term on BHT before. It is not the most accurate of terms, but I have used it for a while. What I have always called "3rd tier movements" is what most people refer to as "Skills". These are the Elite movements that take tons of body awareness and hours upon hours of practice. Very few of you were able to look at the rings for the first time and get a muscle up...and, unless you were an avid roller skater sometime between 1987-1997 and you  "shot the duck" daily, pistols probably took you a while to master. So...Use this time to practice those movements. This is the time to fill those gaps. For some of you, it is 2nd or even 1st tier movements that need some attention. Attack those holes in your game on a daily basis.
     So many of you are at so many different places with these movements, so here is my suggestion: Pick a skill every two weeks...just one skill, Joey. Attack that skill daily during that two week period. Once that time is up, pick a new skill. If pistols, or muscle ups, or HSPU, or double unders only come up in a WOD once a week, how can you expect to conquer them if you only practice them at that time? Be proactive in seeking out your own weaknesses...then destroy them.

The Beast 2013

The Beast 2012 (featuring The DHM 2012-2012...RIP)

Snatch
3 @ 80%, 2 @ 85%, 3 @ 80%
Power Clean
3 @ 80%, 3 x 2 @ 85%, 4 x 3 @ 75%
Jerk From Rack/Blocks
3 @ 80%, 2 @ 85%, 2 @ 80%

3 Rounds Not for Time
4 seated box jumps (less than 36 inches)
2 x 50 meter sprint

202.1

HOA...OKC, Ready to move up a spot or two?

Strength
1. Front Squat
     3 @ 80%, 2 @ 90%, 2 @ 85%, 3 x 3 @ 80%
2A. Bench Press
     5 x 4 @ 78%
2B. Weighted Pull Up
     5 x 5 @ HAP
3. Thruster
     EMOM for 5 minutes:
          3 Thrusters at almost HAP

WOD
Class WOD

Skill
15 single muscle ups for time

201.5

I know I promised a skill work post...but I am on call, so that will have to wait.

Shanna wins Dinner on the BHT for her awesome memory/CF games love/investigative work.

Side note...I have been helping GK with some Anarchy in the OK planning...Spoiler Alert: It is going to be AWE-some...get excited.

So many Epic Photo posts this week.

Rokfit BHT...I almost photo shopped the creeper into the background...almost.

Strength
Snatch From Knee/Blocks
     3 @ 80%, 2 x 3 @ 75%
Clean & Jerk
     2+1 @ 80%,1+2 @ 80%, 2+1 @ 80%, 1+2 @ 80%, 1 @ 80%
Snatch Pull
     3 @ 80%, 3 x 3 @ 85%, 3 @ 80%, 2 @ 80%

Good Morning 

     3 x 3 @ 80%, 2 x 2 @ 80% 

WOD
Class WOD

201.4

Warm Up
     I think it is always good to have a routine. I also think it is good to break that routine occasionally. Kinda contradictory...like arching your back while keeping it flat.
     That being said, I am a big fan of regulating volume of movement. When I program complete days...like during the "Crossfit Season", my goal is to balance exposure to movements with volume of essential movements and with capacity and engine building...During this portion of the off-season (the next 12 weeks), my focus will be on absolute strength and technique with the Power and Olympic Lifts....Your focus should be on this, but it should primarily be on ENJOYING Crossfit and cleaning up your game.
     You should focus on finding the holes in your repertoire of skills (I have said previously that competition is a great way to do that)...and, I will touch more on this tomorrow...I am getting ahead of myself....sorry, this is about the warm up.
Ok...Story...The gym where GK and I started is a gym that  has produced multiple competitors over the years, most of you know them or know of them. Breck Berry (5 time Games Competitor) had what he called "The Official Warm Up" or just "The Official"...I am not sure if it was HIS official warm up or if the main site or HQ had posted it somewhere, but it was and is his "Official" since at least 2008. It was very effective and very simple:
        PVC OHS, done slow...with pass throughs and Sots presses in the bottom of the first squat
        Push Ups
        Sit Ups
        Dips
        Pull Ups
        GHD/Back Extensions
     Everyday before instruction or a WOD specific warm up, we would do 1-3 rounds (usually 3) of "The Official"...doing 15 reps of each movement per round...then we would walk through the Bergener...then we would work on WOD specific movements. If one of the above mentioned movements was in the WOD, we would cut the reps but still use the movement in our warm up. I said all that to give you one conclusion and this suggestion:
     Conclusion: 45 reps of each of these daily is probably too much...but it does get you used to unbroken sets...and it does get you used to handling these movements without batting an eye...it also gets you "back to basics" and it allows you to focus on virtuosity with the fundamentals of functional movement.
     Suggestion: Don't do 3 rounds of this everyday...but...maybe do 1 or 2 rounds of this a few days a week...being able to use your warm up as a way to build up your tolerance to these movements while also focusing on virtuosity within those movements is priceless. So find a warm up that focuses on fundamental movements but also works for you. Mobilizing with bands and boxes and rolling out with balls and PVC is great for working on your soft tissue. Being able to "practice" movements that you are already proficient in is also important.
     I will talk about skill work tomorrow...For now I will leave you with this picture...It is an absolutely epic photo, and it comes with a challenge...Be the first to respond with correct answers to the following and I will buy you dinner...GK, you don't get to answer
:
1. Where were these photos taken? City, State, Gym
2. What competition is this?
3. What year were these photos taken?
4. What are the names and finishing orders of each of these athletes?
     Hint: GK and I think girl #3 looks like Ke$ha...not in this picture though
5. Were you present when the photos were taken?
6. What did GK place that year?
7. What happenned to the 5th place male on Event 3 that year?

Strength
1. Back Squat
     3 @ 80%, 2 @ 85%, 4 x 3 @ 80%
2A. Straight Leg Deadlift
     5 x 3@ 80%
2B. Weighted Dips
     5 x 5 @ HAP
2C. Glute Ham Raise
     5 x 8 (with GOOD form)
3. Overhead Squat
     EMOM for 5 minutes:
          4 OHS at almost HAP

201.3

     Warm up, skill work, and rep volume talk tomorrow...Get Ready...okay, maybe I will just talk about only one of those tomorrow. Gotta save up on material, ya know.
     This is one of my favorite pictures from Regionals...It is blurry (I think it is an Instagram filtered picture of an Instagram filtered picture of a screen shot...no filter)...but, in case you can't tell,  it is Taylor doing a banshee yell after PRing his OHS...by a lot. I witnessed this in person, it was awesome...It gave me chills.

Space Cat Tacos make you awesome...it is a scientific fact...look it up

Strength
Clean 2 x 3 @ 80%
Power Snatch 2 x 3 @ 80%, 3 x 3 @ 75%, 2 @ 75%
Snatch Balance 3 x 3 @ 80%, 4 x 3 @ 75%
Clean Pull 3 @ 80%, 3 x 3 @ 85%, 3 @ 80%, 2 @ 80%

WOD
Class WOD

201.2

     Local and Not so Local Competitions.
     Do them.
     I know...I know...sometimes (too many times) the programming is not ideal. Here is the deal though, the cream still rises to the top...not every time...but most of the time. The following paragraph (OK all of BHT) is  for Crossfit athletes who are competitors, Crossfit athletes that want to compete at Regionals and The Games.
     Local competitions are learning experiences. If you podium or win that is great. That is awesome. Share the swag...with me. Local competitions are all about learning. They are about learning how you are or how you need to be in a competitive environment. They are about managing jitters and the yips. They are points on a timeline that show specific areas in which you need to improve. After every competition GK has done we participate in what I refer to as "the talk". Win or lose, podium or last, I give her time to unwind and then...the talk. The Talk covers everything she did well and movements she may have struggled with that need to be a focus of upcoming training. Whether you have someone to have "the talk" with or not, competition gives you the opportunity to have that same talk with yourself. It gives you the opportunity to be in a competitive environment with athletes from many gyms and it is a priceless experience.
     GK will be polling many of you this week about times you will be available to meet before the end of the month. This will be an open meeting for anyone interested in competing throughout the year. She would like to decide on a few big competitions that OKC will bring a herd to.

Post Jackie. #theBHTbeast

Strength
1. Front Squat
     3 @ 80%, 2 @ 85%, 3 x 3 @ 80%, 2 @ 80%
2A. Bench Press
     5 x 4 @ 75%
2B. Weighted Pull Up
     5 x 4 @ HAP
3. Back Squat
     EMOM for 5 minutes:
          3 Back Squats at almost HAP

WOD
Class WOD

201.1

It Begins  
     Year two starts today. More explanation of this cycle will come later...For now, lets just call it a strength cycle. This is ALWAYS supplemental to your class WOD and class strength. This is the secondary extra...not your primary work.
     This week I will be talking about competition. Hopefully we will all be able to get together and plan out the competitive season.

Find the Creeper...

Snatch 
     2 x 3 @ 80% 2 @ 80%
Power Clean
     3 x 3 @ 80%, 4 x 3 @ 75%
Jerk From Rack/Blocks
     3 @ 80%, 2 x 2 @ 80%

The Return

Year Two of BHT begins soon...