Once again... awesome job this week. So proud of our team for killing it this week. 3rd on the workout, 5th overall in the region and 18th worldwide. Beastly.
This is a series of "aerial photos" that I took after GK and the Beast did some BHT Grunt Work combined with CF OKC's standing on the WORLDWIDE Leaderboard.
Based on what we have seen, here are the few measly movements that I believe are still "up for grabs".
Pull Ups
I believe we will definatly see these
Overhead Squat
Thrusters
Push Ups
I think it is a long shot, but maybe HSPU's....Maybe
A BHTer, who will remain nameless, chose to do regular grip muscle ups on 13.3 instead of the more reliable false grip that this BHTer has in the bag. When pull ups come up this week, go with "old reliable". If you are just learning butterfly, but they aren't quite "there yet" (way too many quotation marks in this post) then do kipping pull ups. The open is not a good time to practice your movements, that is what training is for.
My prediction for this week is a version of Cindy with OHS subbed for air squats and C2B pull ups instead of regular.
Oly Strength
1. Snatch 2 @ 60%, 2 x 2 @ 65%, 3 x 2 @ 70%
2. Snatch Pull 2 x 2 @ 105%, 2 x 2 @ 115%
3. Straight Legged Dead Lift 3 x 5 @ 70% Back Squat 1RM
4. EMOM for 8 Min Alternate
Even: 3 Touch and Go Snatches - HAP
Odd: 3 Overhead Squat - same weight as above
Squat Strength Back Squat
1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 6 @ 70%, 1 x 6 @ 75%, 1 x 6 @ 80%
Front Squat
1 x 5 @ 60%, 1 x 5 @ 70%, 2 x 5 @ 75%
Engine Work
Run 400 meters
rest 2 min
20 HR Push Ups
10 Ring Dips
5 HSPU
10 Ring Dips
20 HR Push Ups
rest 2 min
40 barbell thrusters
Skill Work
If you struggle with C2B pull ups, this is the week to stop struggling with C2B pull ups. Practice them today and this week, but don't tear your hands.
Strongman work
1. 4 mins to find max Atlas Stone to Jerk Box
1 min ME Stone to box with next lighter Stone
2. 4 mins to find max SM Log Ground to OH
1 min ME Lap to OH with Empty (100#) Log
3. 5 Mins AMRAP
3 Tire Flips
10 Box Jumps to Tire
4. EMOM for 8 Minutes
BB Clomplex of:
1 Power Clean
1 Front Squat
1 Hang Squat Clean
1 Hang Squat Clean Thruster HAP, if possible go heavier each set, Do not drop the barbell during this Clomplex
Open Prep AMRAP in 5 Min
21 C2B Pull Up
21 OHS
15 C2B Pull Up
15 OHS
9 C2B Pull Up
9 OHS
Rest As Needed 2 5 Minute Rounds of:
With 3 Min Time cap
Run 400 meter
At 3 minutes
2 Minutes of Tabata Pull Ups
Chose a specific number of pull ups that you can sustain for two rounds
Today, I witnessed 13.4 with my own eyes....and ...Most of what I said yesterday is very true. This workout is a sprint and a grip smoker.
You cannot treat the first two and a half rounds as a sprint, but the next three have to be done with purpose and with specific goals in mind.
In Foucher's video her coach can be heard in the background when she gets to her round of 18's. He keeps repeating, "This is the workout, this IS the workout". Last week I talked about "Buy Ins". To do well in this workout you first have to decide what round you will get to. Then, you have to "Buy In" to that round. Once you get there you have to tell yourself "this is the workout". Your workout will be won and lost based on how consistent you can be through your first six minutes and how efficient you can be in your last minute.
Whatever bar you are on at six minutes, that is the bar you must attack with reckless abandon.
I think it is a good idea to plan two to three "scheduled" five to seven second breaks. If you are someone who is shooting to get into your round of 18's, put these breaks between clean and jerks in your round of 15's. Likewise, if you are someone who is shooting to get into the 15's, schedule breaks in the 12's.
Break up your clean and jerks more often than your ego will let you.
Stay under the bar for TTB and put your hands back on it as quickly as possible. Singles are much faster when your hands are back on the bar than they are when your hands are on your knees.
Pace and stay calm.
If you do not plan to do the Open WOD yet, or want some testing,... do the Test WOD.
You can always get one more rep...so do it.
This picture is awesome. #passingthetorch
So I literally walked up on this scene in the gym today. Kind of epic. I imagine the conversation sounded like this.... "So...tell us what Chicago is like?"
Open 13.4 AMRAP in 7 minutes 3 Clean and Jerks (135/95)
3 TTB
6 Clean and Jerks
6 TTB
etc.... ...or...
Test WOD 3 Rounds...
6 Unbroken TTB
20 sec rest
Then...
400 M Run
15 Clean and Jerks (135/95)
15 TTB
Strength 1. 5 sets of 1 Snatch + 2 OHS, heavier each set rest as needed 2A. Incline Bench Press 7 x 3 @ 86% rest 60 seconds 2B. 4 Weighted Pull Ups, HAP rest 60 seconds 3. EMOM for 8 minutes alternate 5 paralette HSPU 3 hang squat cleans HAP
Grunt Work 1A. Glute Ham Raise 5 x 8 1B. Prowler Push 5 x 25 meters HAP Walk from GHD to the Prowler and back with no rest Watch the GHD video, don't do back extensions
So we knew this was coming ...right? I mean, using the powers of deductive reasoning, we knew these movements were coming. And I don't want to hear this crap about "Oh, I wish it was heavier" or "This is so unoriginal"...because we knew this was coming. This WOD is all about WILL...and grip. Mostly both.
I watched three very different strategies this evening (Speal, Holmberg, and Foucher) and picked up a few points here and there. I will have more to post but here is the gist:
Stay close to the bar and get your hands back on it as soon as you can.
This WOD is 7 minutes...7 minutes... You can rest at 7:01.
Don't sprint but don't leave anything in the tank.
Pause for broken record (not "broken record" like what happens to the "World Records" every week during Regionals)...Broken record as in I say it a lot, and on purpose...Manage Your Reps...I say it every week, because it is so important. Stay calm, but move with a quick pace while avoiding that red line.
This WOD is about "willing" yourself to get more reps. Accepting and embracing the suck, managing reps, and saving your grip.
BHT is gonna destroy this WOD...(Castro-esque mic toss...but like a boss...not like a jerkface)
On call tonight. Pull ups or toes to bar are more than likely coming tomorrow in 13.4. Do not rip your hands. Save your grip. Rest, rest, rest. This is our first little black horse. She is good at taking "rest" advice. Follow Bailey's lead. Take care of yourself. Get ready to crush 13.4.
Oly Strength1. 3 Clean + 1 Jerk - 3+1 @ 60% , 3+1 @ 65%, 3+1 @ 70%, 3+1 @ 75%, 3 +1 @ 80%, 3 + 1 for Max Weight
2. Clean Pull - 4 x 3 @ 115%
Squat StrengthBack Squat1 x 10 @ 60%, 1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%
Front Squat1 x 5 @ 60%, 1 x 5 @ 65% 2 x 5 @ 70%
Engine WOD
5 minute pistol work to low box AMRAP in 6 minutes
8 Back Lunge/Pistols
50 M Sprint
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.
Can someone please give Jay Wade some love. I mean seriously...What does a 50-54 Masters Man gotta do to get some love on the North Central Week in Review article. Pssshaw, Nicole Scott Smith...Pssshaw.
It was bad enough that she referred to Drew Hymer as a "newcomer" after week one...But then, she called KRose a "newcomer" in week two. This week, not only did she not talk about Jay Wade (#1 in the North Central and #18 World Wide), but she literally skips right over CF OKC to talk about QCCF and Jenks...stupid Jenks and their stupid 6 Man Wolf Pack (Points finger at self...Former 2010 Jenks Team Coach...Also, never part of wolf pack...They aren't stupid, I heart Jenks)...
All kidding aside, 6 OKC/BHTers are in the top 48 of their division. 3 OKC/BHTers in the top 18 of their division...too bad the Open isn't Regionals, cuz we would be crushing Regionals...see what I did there.
The fact is, this isn't Regionals...and once the open is done, there is not much difference between #1 and #48...because they both qualify for Regionals...So keep working hard, and keep your eye on the prize. The Open is just a means to an end BHT...A Means to an End.
Fun fact, at least 7 of the top 48 NC men are from Oklahoma and 6 of them competed at Fittest in OK.
One last thing, my list of movement from yesterday was not very comprehensive... I accidentally omitted...
Push Ups
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 8 @ 65% (of DB SP max) 60 second rest
2B. DB Bent over Row 3 x 10 @ 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 WOD Class WOD Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Prowler Push 5 x 25 meters HAP (Heavier than two weeks ago)
Strict 60 second rest between DB work Walk from GHD to prowler and back with no rest Watch the GHD video, most of you are only doing back extensions Engine WOD 4 Rounds for time
200 Meter Row
12 Hand Release Push Ups
rest 30 seconds Move through the push ups as effortlessly as possible Try to pace them to where the pause on the ground is also a brief rest
Nice Job Team. Way to put in some work this weekend, Saturday and Sunday. Here are the movements that I believe are still "up for grabs" in the next two open WODs
Power Clean
Toes to Bar
Overhead Squats
Pull Ups
Thrusters
2 weeks left....Then...It's time for Regional Prep. New Back Squat Cycle starts today. Be smart with planning your rest days these next two weeks. Let's Kill the rest of the Open...You guys Kill it...I'll watch.
Oly Strength
1. Snatch 3 @ 60%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, find 3RM
2. Snatch Pull 4 x 3 @ 115%
3. Straight Legged Dead Lift 3 x 5 @ 70% Back Squat 1RM
Squat Strength Back Squat
1 x 10 @ 60%, 1 x 8 @ 70%, 1 x 6 @ 75%, 1 x 4 @ 80%
Front Squat
1 x 5 @ 60%, 3 x 5 @ 70%
Engine/Skill Work
Run 400 meters Every 30 seconds for 4 minutes
2 OHS (135/95)
6 Toes to Bar
Try to move straight from OHS to 6 unbroken TTB every 30 seconds
Grunt/Engine WOD
With a running 41 minute clock 1. EMOM for 8 minutes
1 Front Squat + 3 PP @ 75% 1RM push press rest 1 minute 3 shuttle runs with 20 sec rest Rest until 13 min 2. AMRAP in 6
5 Squat Clean Thrusters (165/115)
15 TTB rest 1 minute 3 gassers with 30 sec rest Rest until 24 min 3. AMRAP in 6
7 OHS (135/95)
14 HR push ups rest 1 min 2 x 200 meter run with 30 sec rest Rest until 35 min 4. AMRAP in 6
8 Power Clean (135/95)
7 Pull Up
6 Pistols
Lots of math today...Some math today...LONG post. Yesterday, I said that the key was "Pace, Pace, Pace, Pace"...It is...Drew and Ginny DESTROYED the WOD tonight...They Paced.
This WOD is all about what I am referring to as "The Golden Ratio". If you can conceptualize the WBS/DU portion as a "Buy In" to Muscle Ups, you then have to know yourself in order to predict what that ratio should/will be. Here is the Ratio:
You want this ratio to equal 1. You want the Time you have left [to do Muscle Ups] to be proportional to the Energy you have left [to do Muscle Ups]. With this WOD it will be crucial that you balance these two. If you get to the MUs with lots of time but no energy...fail. If you get to the MUs with little/no time but you still have gas in the tank...fail.
Wall Balls
These are a "Buy In". Pace them, do not gas yourself. Do not Red Line...Ever...Do not "Grab ahold of that line between Speed and Chaos and wrestle it to the ground like a Demon Cobra". Look for the line marked calm consistency, then hug it in a warm embrace. Now for some more math.... Men will average somewhere between 25 to 30 wall balls a minute. This means that if you did all of your wall balls unbroken, you would be finished somewhere between 5 and 6 minutes (Do not do all of your wall balls unbroken). Women will average between 33 and 36 wall balls a minute. This would put a woman finishing unbroken wall balls somewhere between 4 and 5 minutes (Do not do all of your wall balls unbroken).
Ginny broke her wall balls into 10 sets, which means she rested 9 times during her wall balls. She rested an average of 10 seconds each time for a total of 90 seconds of rest.... she was able to stay consistent and she was finished with wall balls at 5:30ish. Based on testing I did with Ginny we figured she would average 36 wall balls per minute. This would have her finished with unbroken wall balls at 4 minutes. She was able to keep that exact pace without redlining...Drew rested a total of 70 seconds during the wall balls...this was Ginny's rep scheme:
Ginny: 4 x 20, 3 x 15, 1 x 10, 1 x 8, 1 x 7
Drew and Ginny both rested 10 seconds between wall ball sets and PR'ed their Karen time....I think (not positive about the Karen PR stat). Find a rep scheme that will keep you consistent and well below the red. Double Unders
Again...a "Buy In". Do these calmly and in manageable sets. You will be tired. You will mess up. Stay calm and power through. 3 x 30 is a good goal. So is 6 x 15 and 9 x 10...45 and 45 or 50 and 40 is lofty but doable. Just stay calm and grind through these. Manage your rest, manage your breathing. Muscle Ups
Men: Regional qualifiers, start with sets of 2, no more....Brad, no more. Kameron tested these tonight and with a five count in between sets of 2 he was able to do 10 in one minute. Drew did doubles for 8 or 10 reps. Go to singles earlier than your ego will let you. Stay close to the rings and push the pace. All other men, start with singles. Stay close to the rings and power through. Make sure you are confident/happy in your ring height, leave no stone unturned.
Women: Singles....all the single ladies. Focus on each rep and power through.
If you are looking to test this WOD, do the Test WOD today...instead of Open 13.3...then do 13.3 Sat or Sun. this should give you some sort of prediction of what the MUs will feel like when you are gassed...Or you could do "KRose" from last week...(Please, don't do KRose from last week)
20.4
Open 13.3 AMRAP in 12 minutes
150 WBS
90 Double Unders
30 Muscle Ups ...Or do...
Test WOD
Fast 1 mile or 800 meter run (or 1500 meter row)
50 double unders
ME muscle ups in 1:30
Strength
1. 5 sets of 1 Snatch + 1 OHS, heavier each set rest as needed
2A. Incline Bench Press 7 x 3 @ 83% rest 60 seconds
2B. 3 Weighted Pull Ups, HAP rest as needed
3. Every 30 seconds for 6 minutes alternate
3 Right Arm DB Snatches @ 100#/70#
3 Left Arm DB Snatches @ 100#/70#
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Prowler Push 5 x 25 meters HAP
Walk from GHD to the Prowler and back with no rest Watch the GHD video, don't do back extensions
Hooray!!!
We did extremely well at OKC with this workout last year. The key to this workout...the key to every workout...is pace, pace, pace, pace. Last year we tried all different types of work sets for the wall balls. Your challenge for this year is to figure out what kind of pace you can push and stay consistent with.
I am also very excited that HQ will have a tiebreaker for this workout. If you are an athlete who does not have double unders, the time that it takes you to finish wall balls becomes very important. Likewise if you are an athlete who does not have muscle ups the time it takes you to finish your doubles will be very important. So.. just like 13.1 this workout deals with stages and athlete types.
This workout, for the athletes with muscle ups, is about completing the "Buy In" of wall balls and double unders. You must think about this workout as 30 muscle ups for time with a buy in of wall balls and double unders. We have been doing a bunch of BHT "Buy Ins" with rows and runs these past few weeks. This was to simulate the metabolic output of Open "Buy Ins". I will post some strategy ideas tomorrow with 20.4's work.
For now, remember your score from last year (or find it). Then, read the 13.3 rules here. Finally, try to remember how you got last year's score and what you would have done differently...and remember...Pace Pace Pace Pace.
P.S....Brad, these next two points are for you.
I posted this picture because you love "Ginny Workout Faces", which is cool and weird....mostly cool, but mostly weird.
BREAK UP YOUR MFing MUSCLE UPS! (this second point is really for everyone and I will elaborate on this tomorrow).
