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.
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| The Beast 2013 |
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| 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
Snatch
ReplyDelete3 @ 80% 135, 2 @ 85% 140, 3 @ 80% 135
Power Clean
3 @ 80% 185, 3 x 2 @ 85% 200, 4 x 3 @ 75% 185(Did 80%)
Jerk From Rack/Blocks
3 @ 80% 185, 2 @ 85% 185,190,190, 2 @ 80% 185
3 Rounds Not for Time
4 seated box jumps (less than 36 inches)
2 x 50 meter sprint (This was fun! Enjoy sprints)
Class wod
Strength---115#
Wod---6rds plus 100 meters 135#
-Taylor
HBBS - 4x5@240# (did 8 on last set, just cause)
ReplyDeleteCG Bench - 4x5@190#
Class WOD-
12 min AMRAP:
Run 200m
7 Hang Power Cleans 155#
14 Alternating Pistols.
--5 rds + 200m run + 1 Hang Power Clean
And I went over the 60% weight, but only after Kody and I talked...I don't want anyone thinking I just snubbed the OKC programming! :)
DeletePower Clean:
ReplyDelete3 x 145, 3 x 2 160, 4 x 3 140
Jerk:
2 x 160, 3 x 170, 2 x 160
Snatch in Class...lots of doubles
115# up to 130#. Multiple sets at all weights.
Class Wod:
6 Rounds + 160ish Meter Run
105#
Snatch - 2x3 @ 155#, 1x2 @ 165#, 1@175#, 1@185# (only 10# off my PR, ankle mobility is coming back!)
ReplyDeleteClass WOD:
21-15-9
Pullups, Wall Balls, KB Swings 1.5 pood
--4:36 Rx
Then 1647m on the rower 30 on/30 off 10 min, approximately.