17.5

Long day of work, very sleepy.
Participate in the Olympic Lifting competition this weekend.
I have a feeling that levitation will be tested at Regionals this year.
Here are some BHTer working on their Levitation Skills...I just blew your mind.

Oly Strength

Lift in the OKC Oly competition...or do this:
1. Snatch -
         70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1
2. Clean & jerk -
         70% x 1, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1

Skill Work
Pick a skill you suck at, spend 10 minutes finding ways to not suck at it.

Grunt WOD

400 meter sprint

     rest 2 min
2012 Games Chipper
10 OHS, 155/105
10 Box Jump Overs, 24/20
10 Thrusters, 135/95
10 Power Cleans, 205/125
10 TTB
10 Burpee to Muscle up
10 TTB

10 Power Cleans 205/125
10 Thrusters 135/95
10 Box Jump Overs 24/20
10 OHS 155 105
     rest 10 min

4 Rounds For Time

25 meter prowler push HAP

10 squat jumps

25 second rest

17.4

This looks fun...

Oly Strength
1. Power Snatch 6 x 1 @ 80%
2. Power Clean and Jerk 6 x 1 @ 80%
3. EMOM for 6 minutes Alternate:
     Odd: 5 Power Snatch @ 165/110# or HAP
     Even: 5 Thrusters @ 165/110# or HAP       

  Squat Strength

     High Bar Back Squat
          Warm Up 1 x 3 @ 75%, 1 x 3 @ 85%
          Work Sets 2 x 2 @ 95%

Engine WOD
Row 500 meters
     rest 1 minute  
 AMRAP in 5 minutes
           10 Russian KBS with one KB in each hand (45/25)
           10 Wall Ball shots
     rest 1 minute
400 Meter Run

Skill Work
Pick a skill you suck at.
Spend 5-10 minutes doing work that helps you not to suck at it

17.3

So...three things.

1. Black Horse is not programmed for any specific day of the week. It is posted on specific days to help facilitate BHTers with weird work schedules. So here is the deal...if you are wrecked from the day before, REST. Sunday was for ALL OKCers who were interested in competing, not just for BHTers. We did some posterior chain smoking WODs on Sunday ("Posterior Chain Smoking" would be an answer on wheel of fortune in the "Before and After" category, buy an o and an i and you'll be set). Then, post 17.1 called for last year's Open WOD 12.2. Most people were destroyed from Sunday. If you were one of those people, I hope you rested Monday. I have had 17.1 programmed as it was for a long time and this was our best opportunity to do it
2. If you work Mon-Friday, my suggestion is that you begin to transition to a T/W/Th/Sat/Sun workout schedule with rest days on Monday and Friday. This way you can maximize your work over the weekend. It will also help GROUP 2  have the opportunity to do the WODs twice.
3. Some of you asked about the next strength cycle, It will be a mix of Power and Olympic Lifting. This Pull Cycle has had us Oly lifting all 5 days, we will be backing off of that schedule as we "train through the open". Marchish is the start of what will be a new mesocycle that will carry through to Regionals. March will have more pressing, some DL variations, Olympic lifts, and...my favorite...squatting. Oly lifting will still have a strong presence and will ramp up during April.

Oly Strength
1.Snatch - 1 @ 70%, 1 @ 75%, 4 x 1 @ 80%
2. Block clean pull + clean (below knee) - 3 x 1(1+1) @ 85%
3. Snatch Pull - 2  @ 105%, 2 @ 110%, 2 @ 115%
                                          Block pulls should be at or just below the knees

Squat Strength
    Front Squat
          Warm Up 1 x 3 @ 75%, 1 x 3 @ 85%
          Work Sets 3 x 2 @ 95%

WOD
Class WOD

Goat/Engine WOD
5 minute pistol work to low box

AMRAP in 7 minutes:

   1 Rope climb
   20 GHD sit ups

   30 Pistols

Post results to comments:

17.2

     We are coming to the conclusion of our Olympic Strength "Pull Cycle". The next cycle will be tons of fun as well...I promise.
      If you have not checked out the BHT Games Season Page, do it today. The next training cycle begins almost at the same time as the Open.
      The following is a segment from the Games Season Page:

 "Training through the Open" is a method that is not always appropriate for everyone. I have revised the next few points after reading a recent post by Ben Burgeron. He broke his athletes into two groups. This sort of division was always part of my plan, but I had never categorized them in this way. This is a modification of his groups:

• GROUP 1 "The Games Athlete
• You are a top 15 athlete in your Region. You are confident that you are going to qualify for the Regionals and you have your sights on going to the Games. In this case there is no need to do the Open WODs more than once. Instead focus on improving your GPP over this five week period.
• Group 2 The Regional Athlete (and Masters)
• Your goal is to compete in Regionals and you need to do everything in your power during the Open to secure a spot. Your objective is to maximize your Open Score. Because of this its OK to take some extra rest and to practice movements instead of training for GPP. There is a good possibility that you will do the Open WODs twice each week. Your first attempt should be treated as your only attempt. If you need to do it again, you will have enough time to do so. I will either program for you to do these Thursday/Saturday or Friday/Sunday to maximize recovery. We usually see big improvements with a second attempt, but see equal or diminished results with a third.
• GROUP 3 The Regional Long Shot
• Some of you may fit in this category. This is your first Open. You have never competed. You have goals that pertain to the Open but no plans to compete at Regionals. You feel that you are a year or two away from Regionals. If you are competing in the Open you should set some goals for yourself. It could be a place finish, it could be to place better than your best friend. This is a test for you. "Where am I in 2013?" Have fun with this. Don't do the WODs more than twice. Do them while you are rested. "Train through the Open" and continue to increase your GPP.

     I will try to program for GROUPs 1 and 2. GROUP 3 can pick which of the formats they will follow.
     Everyone should have a pretty good idea which group they are in. If your goal is to go team, then you are in GROUP 1.
     The rest of the world will be obsessing about the Open and the Leaderboard. I will be obsessing about the Open and the Leaderboard. You do not get to give yourself permission to obsess about the Open or the Leaderboard. Okay...You can obsess some. P.S. my phone dies sometimes because I Leaderboard so often.

     I like this quote. It is yet another item that I borrowed from Bergeron. He borrowed it from Tommy Jefferson.
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson

Shoulder Warm Up
5 to 10 minutes doing something from HERE

Oly Strength
1. Jerk - rest 90 seconds
          2 x 2 @ 75%, 2 @ 85%, 1 @ 90%, 1 @ 95%, 1 @ current/new 1 rep max  
3. Heaving Snatch Balance 3 @ 65% (of Snatch), 3 @ 70%, 3 @ 75%

4. On the 30 seconds for 4 minutes-

               5 Split or Push Jerks @ HAP or (205/135)

                              Keep the weight racked or on jerk boxes
                              Try to bring these back to rack position if you can

                              The jerks can go back to the boxes before the next jerk if need be

                              Challenge yourself with the weight
                              If today is your day to do D.T., work on a weakness and do this later

Goat and Engine WOD
AMRAP in 5 minutes of:

3 HSPU
7 Burpees

21 TTB

               This has a short time domain, so minimize transition time
               Work on staying under the bar for TTB
               Manage your workout and...
               DO NOT RIP YOUR HANDS!!!

WOD
Class WOD

Skill Work
Turkish Get up

3 x 6(3 each side) Kettlbell TGU, Heavier each set

17.1

   Today, the Oly Strength is Open WOD 12.2.
     Sunday's clinic was a blast...for me, I just stood there. OKC competitors put in some work yesterday. I will post the WODs under 16.5 and a half...Fun times.
     Prophetic dream warning...Joey had a dream that Open WOD 13.2 was going to be Thrusters with basically the same rep/weight scheme as this snatch WOD...I told him that he and I think about this stuff way too much...I also told him to sleep with a pad and pen by his bedside, and to send me the notes.
     Keep working hard. You are all beasts...and tigers...and black horses. Imagine a Liger, but with a horse head, broad shoulders, more awesomeness, more regal, and tons of ferocity.

Oly Strength
1. AMRAP in 10 min:
       30 reps snatch @ 75/45#
       30 reps snatch @ 135/75#
       30 reps snatch @ 165/100#
       AMRAP snatch @ 210/120#

                  Change your own weights between each round.
                  If you did the Open last year, beat your score.
                  Open Testing time.
                  Pace yourself, have a solid and realistic strategy
2. Clean pull 2 @ 105%, 2 @ 110%, 2 @ 115%

Squat Strength
        Front Squat
            Warm Up 1 x 2 @ 60%, 1 x 2 @ 70%
            Work Sets 2 x 6 @ 75%

WOD
Class WOD


Goat/Engine WOD
4 rounds

ME Muscle Ups

1 minute Tabata Double Unders
1 minute rest

                    If you start failing MUs, do at least 7 Hip Pop to rings

Non/New-Muscle Uppers

Spend 5 minutes today working on the Hip Pop,

then do 5-7 legitimate attempts at a Muscle Up.

then

Do the Goat/Engine WOD but sub MU for 1 Jumping MU and ME Ring Dips

                    You can find an example of Hip Pop to rings 

                     in this Carl Paoli Video from 2:00-2:10

Post Results to comments:

16.5 and a half

Competitors WODs Sunday 2/24/13
WOD1
With 8 minute time cap:
   15-12-9 of
Deadlift @ 315/205#
Box Jump @ 30/24
Then, in remaining time
    AMRAP of:
        20 burpees to plate
        20 DB thrusters @ 50/30#

WOD 2
With 10 minute time cap:
     3 Rounds of:
25 Double Unders
200 Meter Row
15 Toes to bar
Then, in remaining time
   AMRAP of:
         30 Power Cleans @ 135/95#
         30 Shoulder to OH @ 135/95#
         30 Snatch @ 135/95#

16.5

Am I A Tiger?
     Today I want to post about a subject that is near and dear to my heart...my wife. I am literally her biggest fan. I am THIS obsessed with Crossft because I love being involved in her sport. I started programming because I wanted to be a part of TEAM GINNY. This sport is a huge part of our lives.
     So here's the problem. Ginny has been injured for the first part of this year, and it has been rough for her. Not just rough physically, but rough mentally. She finished 4th at the NC Regionals last year. The three girls that beat her...they were ALL in the top 13 at the Crossfit Games. She realizes that her injury has put a damper on her training...so looking ahead she knows she has a hard road to travel.
     So there is this video...with Katt Williams. He is a hilarious comedian with a horrendous/hilarious vocabulary. He does this stand up act where he talks about tigers in a zoo, specifically tigers that eat people who jump into their cages. Watch it Here. Now if you can't watch all of it, fast forward to 5:05. He does this bit where he IS the tiger, but (as the tiger) he continues to question whether or not he really is a tiger. He is depressed, and he questions his tigerosity...tigerness?
     Ginny IS a tiger. She is a BAMFing Tiger. She is a fire breathing WOD slaying Tiger. She just...forgets sometimes. I am in awe of her everyday and I am so proud of her.
     Today she wrote in her blog. You should read it. She even quotes Joey.
     Everyone of you MUST remember that you are a tiger. Personally, my spirit animal is a Black Horse...but, for this post...you are tigers. Encourage each other everyday.
     These are a few pictures of my favorite tiger.  
     Think of this picture as 4 and a half years of competitive awesomeness meets a 6th grade girl's collage, then realize I made the collage...today I cut people with knives (surgery cutting...not like Dexter cutting). Then, I came home and made a collage. I AM A Nerd. I love you Ginny, so proud of you. You are my Hero and I am so lucky to have you as my wife.

So beautiful...lots of headbands

Oly Strength

1. Snatch -
         50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single
2. Clean & jerk -
         50% x 2, 60% x 2, 70% x 2, 75% x 2, 80% x 2, then to heavy single

Grunt WOD

800 meter sprint

     rest 1 min

 "Macho Man"
OTM for as long as possible.

With a 15 min time cap:
3 Power Cleans + 3 Front Squats + 3 Jerks
            Ninjas: 165/115
            Beasts: 185/135
     Choose your weight wisely, 

     A Ninja is a bodyweight expert, a Beast Dominates heavy WODs. 

     No thrusters, No squat cleans

     Lighter can be harder than big weights in this WOD. 

     Pick a weight that you can get at least 6-9 rounds of. 

     If you don't finish 5 rounds, you need to reduce the weight and go again.

     If you have done this WOD before and completed more than (or close) to 15 rounds, up the weight

     If you fail anytime after 5 rounds, the WOD is over, rest then run

   Rest 1 minute

800 meter Sprint

16.4

     On call again...Like a Boss. So don't get hurt. Not just tonight. In general, don't get hurt.
     Sleep good Sleeps.
     Eat good Eats.
     Lift good Lifts.
     Ice the places that hurt.
     Rest good Rests.
     Seriously...Take rest days.
     Take care of your body.
     Please, stay healthy.

Oly Strength
1A. Jerk Balance 4 x 3 @ 55% (of jerk)                      

1B. Split Push Press Behind Neck 4 x 3 @ 50% (of jerk)
                        90 seconds rest between 1A and 1B
2A. Hang power snatch (below knee) 2 x 2 @ 65% (of snatch), 2 x 2 @ 70%
2B. Rope Climb 4 x 2
                        60-90 seconds rest between 2A and 2B

  Squat Strength

     Front Squat
          Warm Up 1 x 4 @ 75%, 1 x 4 @ 85%
          Work Sets 4 x 3 @ 90%

Engine WOD
     AMRAP in 10 minutes
           2000(Men)/1600(Women) Meter Row
           30 OHS @ (120/95#)  

Skill/Efficiency Work
3 attempts at ME Double Unders
           Stay calm and focus on timing
3 x 8 box jump practice
           Work on resting/pausing at the top of the box only
           Open the hips at the top, Bound out of the bottom
           Think "Efficiency"

16.3

...Serious post warning...
     I just read a great post on Spealler's Blog. He entitled it "The Cycles of Competition". It is obvious to me, by the tone he uses, that he is speaking to himself (or reminding himself) just as much as he is speaking to those who follow his blog. I would say it is pretty direct insight into the mind of an athlete that has been an incredible force in this sport. I would also venture to say that, based on what I read, he is an athlete that has struggled to overcome the pressure of competing. It takes an awfully strong human (mind and body) to take this type of "beating"...training...year after year. The quotes that are mixed in the following are quotes from his post.
     In the post, I love what he says about the drive to compete. I know that a lot of competitors feel pressure to compete from all directions, both inward and outward. The greatest pressure I see, is the pressure that comes from a fear of not living up to expectations. Expectations that are real but also expectations that are perceived. "...the second [the] drive [to compete] turns into a fear of failure, we take the fun out of it. We take the joy out of what got us started and why we started competing at the beginning. It’s important to keep that...it takes pressure off of us."
     We get so caught up in this competitive season.You guys make a ton of sacrifices left and right. Each of you is making sacrifices everyday to be better at this sport. Some people in your life might not understand this commitment...and that's OK. Some of you are training 15+ hours a week, and you are committing to competing in this sport with your body...but if you don't believe in yourself and you aren't having fun, you are wasting your time. If you are being hamstrung by doubt or by other people's perceptions, you have already lost. You are winning the battle with your commitment to your training...Make sure you are winning the battle with that commitment in your own mind.
     Make the Decision to let yourself succeed in all of your goals. Allow yourself be okay with striving for those goals. Allow yourself to believe that you can reach those goals. Enjoy this journey and HAVE FUN! "Don’t be afraid to take the risk, but you have to realize that you aren't defined by your result, it’s not WHO you are, it’s just something you do."
                          Read Spealer's post HERE
    On a much lighter note:
          In a fight between Chuck Norris and a Two-Headed Khalipa-Speal, who would win?
          In a Fran + Grace off between Chuck and The Khalipa-Speal, who would win?
          Please show your work and explain why you chose your answers, this will be graded using a
      "points per place finish" system seeing as statistical scoring systems and grading "on the curve" are of no
       use to Crossfit TM.
          Tough Decisions today...tough decisions.

Chuck Norris versus The Khalipa-Speal

Oly Strength
1.Block snatch pull + snatch (below knee) - 2 x 1 (1+1) @ 80%, 2 x 1(1+1) @ 85%
2. Block clean pull + clean (below knee) 2 x 1(1+1) @ 80%, 2 x 1(1+1) @ 85%
3. 3 Snatch deadlift to knee + 1 snatch pull 4 x 1(3+1) @ 105%
                                          Block pulls should be at or just below the knees

Squat Strength
     Back Squat
          Warm Up 1 x 4 @ 65%, 1 x 4 @ 70%
          Work Sets 4 x 3 @ 75%

WOD
Class WOD

Goat/Engine WOD
5 minute pistol work to low box

30 alternating pistols for time

                    Find someone who is mean and ask them to judge your pistols.

                    If you ARE mean, judge someone's pistols.

                    Non-Pistoleros, Touch And Go your pistols to a box

        Rest 1 minute

AMRAP in 4 minutes:

   50 Wall Ball Shots

   30 double unders

        Rest 1 minute

15 Muscle Ups for time

                    Non Muscle Uppers work on Hip Pop to rings

                    You can find an example of this from 2:00-2:10

                     in this Carl Paoli Video

16.2

     If you have not seen Krose on her trek into Beast Mode, you haven't been in the gym. This girl has set goals and has been putting in some work. It shows. Her MU's at the February OK Competitor WOD was enough to prove that. Then, she proved it again this month with her Olympic lifts. She hit a snatch PR a weekish ago, then broke it again this weekend with a 120# snatch. That's about 35 pounds she has added to her snatch max in the past year. I don't doubt that she will qualify for Regionals in the top 48 of the North Central. She is quickly becoming a force to be reckoned with. Keep working hard girl. This is your year to be a Dark and/or Black Horse. 

     In other news, going to The Garage with Carl and the Bittles is fun, but it is probably better if you don't do it on a weeknight. #Pedialyte #Excedrin

Oly Strength
1. Jerk - 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%     rest 90 seconds
2. Hang power clean (below knee) 2 x 2 @ 65% (of Clean), 2 x 2 @ 70%
3. Heaving Snatch Balance 3 @ 65% (of Snatch), 2 x 3 @ 70%

4. On the 30 seconds for 3-4 minutes-

               2 Snatch grip Jerks + 2 OHS @ HAP

                              The SN grip Jerks can be done from jerk boxes

                              The first jerk can go back to the boxes before the second jerk if need be

                              Step out from the boxes for OHS

                              Challenge yourself with the weight

Goat/Engine WOD
4 Rounds For Time of::

10 HSPU

30 Double Unders

30 second rest

WOD
Class WOD

Skill Work
Turkish Get up

Work to a Dumbbell 1 Rep Max for each side