208.3

Happiness is: Shirtless High Fives

Strength
Back Squat 
3 @ 80%, 1 x 90%, 1 x 100%, 2 x 85%, 1 x 90% , 2 x 85%, 2 x 2 80%
Good Morning 
3 x 80%, 1 x 90%, 1 x 100%, 2 x 3 80%

WOD
Class WOD


Skill
Every 30 seconds for 8 minutes alternate:

5 HSPU
2 TnG Snatches at HAP

208.2

Beast Mode

Snatch From Knee
3 @ 80%, 1 @ 90%, 1 @ 85%, 2 @ 80%
Clean & Jerk
1 @ 80%, 1 @ 90%, 1 @ 100%, 1 @ 85%, 1 @ 80%
Snatch Pull 
3 @ 80%, 2 @ 90%, 1 @ 100%, 2 @ 85%, 3 @ 80%, 2x2 @ 80%

208.1

All of the lights

Strength
Power Clean
 2 @ 80%, 2 x 1 @ 90%, 2 @ 85%
Power Snatch
 3 @ 80%, 2 x 1  @ 90%, 2 @ 85%, 2 x 3 @ 80%
Snatch Balance
 3 @ 80%, 3 x 1 @ 90%, 2 @ 85%, 1 @ 90%, 3 x 3 @ 80%
EMOM 5 Minutes
One unbroken set T&G power cleans
Men choose either 115, 135, 155 or 185
Women choose either 75, 95, 105 or 115

WOD
Class WOD

207.1

You don't have to be one of the best in the world today, or even the best in your gym today. 

If you work harder than every one else, 

If you have a love for this like no one else, 

If you commit yourself to improving every day, month after month and year after year, 

If you have confidence and truly believe -

You WILL become one of the best in the world.

Strength

Snatch

 3 @ 80%, 1 @ 90%, 1 @ 100%, 2 @ 85%
Power Clean

3 @ 80%, 1 @ 90%, 1 @ 100%, 2 @ 85%, 1 @ 95%, 2 @ 85%, 1 @ 90%, 2 @ 85%, 3 @ 80%
Jerk From Rack

 2 @ 80%, 1 @ 90%, 1 @ 95%, 2 @ 85%

Rumanian Pull

 3 @ 80%, 1 @ 90%, 2 @ 85%, 3 @ 80%, 2 @ 80%

WOD

Class WOD

Practice

9 Burpee MU
15 Power SN (135/93)
21 OHS (135/93)

        1 Minute Rest

6 Burpee MU
10 Power SN (135/93)
14 OHS (135/93)

        1 Min Rest

3 Burpee MU
5 Power SN (135/93)
7 OHS (135/93)

206.5

Metro Competitors WOD

Dixon... #rawtalent #athlete #getwellsoon #theBHTbeast

All WODs to be completed with same gender partner
WOD 1:
4 Rounds of:
1 Min Max rep partner snatch (alternate every 2 reps)
30 seconds rest
     Weights increase each round. 
     Round 1: 115/75, Round 2: 135/95, Round 3: 155/105, Round 4: 185/115. 
     The team will change weight during 30 second rest. Members must alternate every two reps. 
     Round 1: 1 pt/rep, Round 2: 2 pts/rep, Round 3: 3 pts/rep, Round 4: 4 pts/rep
              Rest 90 seconds
WOD 2:
5 Min AMRAP
30 Toes to Bar
30 Alternating Pistols
     Teams of two will complete reps with one partner working at a time. 

     They may switch at anytime.

      Score is total reps.
              Rest 2 minutes
WOD 3:
With a 4 Minute Time Cap
Partner 1 completes 400 M Run
Partner 1 tags partner 2
Partner 2 completes 500 M Row
     Score is total time or 4 minutes + total meters not completed.

206.4

Long Post Spoiler Alert!!!!!

Important Instructions: Read ALL of this (or skim it...whatevs)

     I wanted to begin today by posting something that has been weighing on my mind. Injury, training and competition. If you follow BHT, you are probably one of two types of  athlete: an athlete who is trying to get to Regionals or The Games, or an athlete who just wants to compete in Crossfit. Either way, you want to get better at this sport. I have posted two points from the "Manifesto" below. But...Here is what I want to talk about...This is July. 

     This is the freaking month of July. Despite our best efforts, we did not have a BHTer qualify for the Games...So This Is Our Off Season. This is the time of year to recover, train weaknesses, get stronger, develop focused goals for this training year, have Stress Free FUN doing it, and the time to STAY INJURY FREE. 

     Competitions...There are a lot of competitions coming up in the near future, and I know I have encouraged you to compete in them...but...Listen to your body and think about your upcoming YEAR of training. Treat this as a season. Other competitors might not have the patience for this...but WE WILL.

     The season...Right now is the time of the season to relax your mind and find focus for your training. We are 6 weeks into a 12 week lifting cycle. Use this time to get stronger...if that is what you need. If you suck at running, enter some races. If you love to row or swim...do it. Force yourself to relax (smiley face). Realize that The Open is not tomorrow and set some long term goals for yourself. 

     Injury...In 2010 and 2013, GK had "shoulder issues"during her training season...Once on the right, once on the left. Both times she took TWO ENTIRE MONTHS to rehab her injuries. For two months she did not go overhead with her injured shoulder. In 2010, she was 7th in the South Central Region. In 2013, she was 4th in the North Central. I don't say that to brag on her (kinda bragging), I say that to prove this point: She recognized her injury, she rehabbed it appropriately, and she recovered from it seamlessly.

     Take care of your bodies...Have patience with your training.

...And now...Two "blurbs from "The Manifesto"

There is a difference between Practice and Training.
     Skills, especially new ones, are practiced. At the heart of every goat/weakness there is a solution. Successful diagnosis of the limiting factors of these goats is the only thing that will eliminate weaknesses, or at least provide a plan to manage those factors. 

     When performing Crossfit skills it is important to ask yourself, "Am I using this as an opportunity to increase my GPP, or perfect a skill". The approach to those two questions are very different. 

     Your Isabell time will increase as your virtuosity with the snatch increases. Your attention to the fundamentals and essentials are the basis for having virtuosity in that movement. In the midst of "the beast that is Isabell", virtuosity of movement is not in the forefront of most competitor's minds. What is on their minds is snatching the weight 30 times and doing it very fast. In practicing the snatch, we pay attention to that detail. We take time. We nitpick. We teach and ingrain muscle memory. This is all practice.

     Training is where we put that muscle memory to use in order to increase GPP. Isabell for time is not usually an opportunity to diagnose and immediately correct snatch technique to teach muscle memory. Practice complex movements so that you can use them while you Train to adapt and improve GPP and maximize intensity.

A Crossfit season exists.
     While this may not seem like a shocking realization, it is an important concept to grasp. It is important because it gives us a date to be ready for. Crossfitters must to be ready for the unknown and unknowable. Crossfit Athletes must be ready for The Open, ready for Regionals and ready for The Games. We know that this season exists and BHT is a design to plan for that season.

Don't be jealous

Strength
Snatch From Knee
80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 2r
Clean & Jerk 
80%[2+1], 90%[1+1], 95%[1+1], 85%[1+2], 80%[1+1]
Snatch Pull 
80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s
Good Morning 
80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r x 2s

Conditioning

Starts5 meters x 7, Rest 10-20 sec
10 meters x 5, Rest 20 sec
20 meters x 3, Rest 25 sec
40 meteres x 2, Rest 30 sec
5 min rest

Shuttles
4 sets of the following with 1 min rest in between:
For Time:
10 x 2
15 x 2
20 x 2
Set up cones at 0, 10, 15 and 20 yards. Run from start to 10 and back, then 15 and back then to 20 and back. Time stops when you cross the start line. 

WOD

Class WOD

206.3

Let men see, let them know, a real man, who lives as he was meant to live.

Marcus Aurelius

The price of success is hard work, dedication to the job at hand, and the determination that whether we win or lose, we have applied the best of ourselves to the task at hand.

Vince Lombardi 

Opportunities are usually disguised as hard work, so most people don't recognize them.

Ann Landers 

 

Real Men

Strength
1. Back Squat
3 @ 80%, 1 @ 90%, 1 @ 100%, 2 @ 85%, 2 x 3 @ 80% 2 x 2 @ 80%

2A. Straight Leg Deadlift7 x 3 @ 80%
2B. Weighted Dips
7 x 1 @ HAP

3A. Weighted Glute Ham Raise
5 x 5 @ HAP (with GOOD form)3B. Weighted GHD sit ups
5 x 5 @ HAP

Conditioning
6 rounds
150m row
30 seconds rest

WOD
Class WOD

206.2

“A determined will, grounded on a clear order of rank of values, coupled with organic strength of outlook, will also one day - despite all hindrances - enforce its realization in all domains.”

― Alfred Rosenberg, The Myth of the Twentieth Century

Joey

Strength
Snatch 
     3 @ 80%, 1 @ 90%,  1 @ 95%, 3 @ 80%
Power Clean
     3 @ 80%, 1 @ 90%, 1 @ 95%, 2 @ 85%, 4 x 3 @ 80%, 2 @ 80%
Jerk From Rack/Blocks
     3 @ 80%, 1 @ 90%,  1 @ 95%, 3 @ 85%

Skill
Every 30 Seconds for 6 minutes alternate
6-8 pistols
2-3 MU

206.1

It's a Quad Off...more like a shoe matching tattoo-off 

6 weeks ago I suggested that you implement a warm up that added a volume of some fundamental bodyweight and gymnastic movements. Today I found out most of you (all of you) were not doing this. This week I will post 2 (or so) BHT official warm-ups that will hopefully be a staple. I will try to program one of them daily. While I am only programming strength this cycle, this will help to maintain a weekly volume of these movements.

1. Front Squat 
   3 @ 80%, 1 @ 90%, 1 @ 100%, 2 @ 85%, 3 x 3 @ 80%
2A. Bench Press
   8 x 1 @ 85%
2B. Weighted Pull Up
   8 x 5 @ HAP
3. Thruster
   EMOM for 5 minutes:
       5 Thrusters @ almost HAP

205.4

It takes a real creeper to find this picture. Happy Birthday Kelsey!

KD swims...swam?...swum?...and yells/breaths #canttellifsheisyellingorbreathing

Sunday Funday
Same Gender Partner WODs
WOD 1
4 min AMRAP CnJ 185/115 (alternate reps with your partner however you like)
   1 min rest
3 min AMRAP Snatch 155/105 (alternate reps with your partner however you like)
   1 min rest
2 min AMRAP OHS (alternate reps with your partner however you like)
   5 Minute Rest
WOD 2
8 MU (alternate every 2 reps)
12 Alternating Burpees
Each partner completes 1x10 meter sandbag Lunge&Spirnt shuttle

Regional Team WOD # 4