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