26.3

    I have three items to address this evening

1. MONKEY BARS AND BABIES DO NOT MIX!!! On a side note Monkey Bars + Babies = Tears and/or Cast and/or Surgery...Just Sayin.
2. Fun FunFun news about this weekend's training...Stayed tuned...
3. I am very excited to unveil the last (post-able) "Quad Dominance" Photo. Avert your eyes if you are squeamish/easily aroused.  

Quad Dominance Picture Numero Three

Oly Strength
1. Strict 20 Min
             Warm up to 70-80% of Max Clean
              5 x 1 Perfect Reps at 70-80%
                    Fast elbows people, fast elbows
2. Clean Pull - 5 x 2 @ 110%

Shoulder Warm Up/Skill Work
1. 5 to 10 minutes doing something from HERE
2. 3-5 Minutes of HS Walk and Shoulder Touches
3. 10-15 Minutes of Goat Killing
             Pick 2 goats (preferably from the Regional movements list, found HERE)
             Do this as part of your Warm Up
             You can split them up however you like

Engine WOD
For 12 Minutes with a 2 Minute On / 1 Minute Off Format
4 x AMRAP in 2 Minutes 
  5 Double Arm KB Dead Lift (2 pood/1.25 pood)
  5 Double Arm KB Squat Clean (2 pood/1.25 pood)
  5 Double Arm KB Power Snatch (2 pood/1.25 pood)
  5 Strict Pull Ups
          then, at 12 minutes
EMOM for 5 Min
  4 TnG Full Snatch (135/95)
            Games 2010 Amanda style, do not ride the squat down
            Weight must be caught in the absolute bottom of the catch

Squat Strength     
     Back Squat 
  1 x 4 @ 75%, 3 x 4 @ 80%

     Front Squat 
  1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%


                

26.2

     Today marks picture numero dos in the Quad Dominance series...sadly, this is the next cleanest "Quad Dom" picture I have. If children are present, instead of doing ear muffs...do eye muffs or a blind fold...It features multiple Individual North Central Regional Competitors in their underoos-ish...Undereroos-ISH.
     Regional Events will be announced May 8th. The BHT programming will dramatically change May 9th...Maybe...Probably. This week, I have had several competitors ask what they should "add" to their programming (or change about their programming)...Answer...Nothing...Real answer...We will KNOW next week You will know what you need to work on when the workouts are announced.  Individuals, this means you. Team, this means you.
     Last weekend was a blast. Let's do it again this weekend.

Quad Dominance Picture Numero Dos

Shoulder Warm Up/Skill Work
1. 5 to 10 minutes doing something from HERE
2. 2 Minutes of Tabata Shoulder Touches
3. Strict 5 Minutes of HS Walk practice
       1 attempt at max distance HS Walk
       Assited free standing HSPU
4. Kill a goat

Strength
 1. 3 x 3 x 3 Overhead Presses
     1. 3 x 3 Shoulder Press
     2. 3 x 3 Push Press
     3. 3 x 3 Push/Split Jerk          
          1 set of 3 every 90 seconds for a total of 13:30
          Move from 1 to 2 to 3 increasing weight each set
 2. 7 x 1 Dead Lift
          Increase weight each set              

Class WOD 4/30/13...modified
For Time...
1000 M Row
then...
3 Rounds
10 OHS (155/105)
10 HSPU
then...
800 M Run
then...
Every 30 seconds for 5 minutes
6 Pull Ups
        Do this WOD with class if possible

Iocane WOD
EMOM for 5 Min
12 Kettle Bell Swings (3pood/2pood)

Grunt Work
1A. Glute Ham Raise 5 x 7
1B.  Low Handle Prowler Pushl 5 x 25 meters HAP
            Walk from GHD to prowler and back with no rest

            Watch the GHD video, don't do back extensions

26.1

We had a really good training weekend...an awesome training weekend. This picture is the first (and cleanest) of a series of pictures I have entitled "Quad Dominance". This weekend some of you established "Actual Quad Dominance", while others of you established "Mental Quad Dominance".

Quad Dominance Picture Numero Uno

Oly Strength
1.Snatch 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80%, 2RM
2. Snatch Pull 3 @ 100%, 3 @ 105%, 3 x 2 @ 110%
3. Straight Legged Dead Lift 3 x 5 @ Heavier than last week

Squat Strength
     Back Squat
1 x 6 @ 70%, 1 x 6 @ 80%, 1 x 3  @ 90%, 1 x 2 @ 95%
     Front Squat
1 x 5 @ 65%, 1 x 4 @ 75%, 2 x 4 @ 80%

Regional Prep WOD:
1000 M Row (10 to 15 seconds off PR)
     Rest 1 Min
4 Rounds for Time
5 Deadlifts (345/225)
10 Wall Ball Shots (20/14)
15 Toes to Bar
     Rest 3 minutes
Every 30 seconds for 5 Minutes
2-3 Unbroken Muscle Ups

Iocane WOD
EMOM for 5 Mins
12 Kettle Bell Swings (3 pood/2 pood)

25.5

Fun Times with some OKC (and OKC metro) Competitors

Some Weekend WODS
On the 3 Minutes x 4 Rounds
25 meter Prowler Pull (165/125)
25 meter Prowler Low Handle Push (165/125)
200 Meter Run
4 Hang Cleans (225/155)

2 min AMRAP followed by 1 min rest x 4 Rounds
2 Deadlifts (315/225)
3 Broad Jumps (6ft/5ft)
4 Reps of KB Complex (70/55)
            1 KB Double Arm Clean
            1 KB Front Squat
            2 KB Lunges

15 Min to find 1RM Jerk for the Day

Every 30 seconds for 6 minutes
2 Jerks HAP

Team WOD 1 (Team and Individuals)
    3 Team Members of the same sex
    60 to lift, 10 second transition
    Each member does:
2 Hang Power Cleans
(185/85, add ten pounds each round until all members fail)

Team Triplet
Games 2012 Team WOD

For Time with 12 Min Time Cap
200 meter Run
40 Back Squats (185/115)
40 TTB
40 One arm KB Snatch (70/55)
40 Pistols
200 meter Run

Every 30 seconds for 6 mins
6 Pull Up

25.4

     If you missed the article...HERE IT IS. Fun Times. Reading this article made me want to say "Thug Life" while holding some sort of automatic weapon... Not really...But I wish they would have used this picture. This is how I picture my wife...So happy...So silly...So pretty...So fun...That is The Real GK.
     I am just curious as to what category BHT fits under. The Good. The Bad. Or the Painful.

Oly Strength
1. Strict 15 Min to Find 1RM OHS
2. EMOM for 10 minutes
           3 Heavy TnG Snatch
           
Strength
1A. Incline Bench Press 7 x 2 @ 83%                            rest 30 seconds
1B. 7 x ME for Reps Weighted Pull Up (80/40)              rest 90 seconds

Regional Prep WOD
5 Minute Time Cap
        "Grace"
   At 5 Minutes:
6 Minute Time Cap
        "Diane"
   At 11 Minutes:
10 Minute Time Cap
        "Amanda"

  Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Push 4 x 25 meters HAP
1C. 2 Weighted Rope Climbs
            Walk from GHD to the Prowler to the Rope with no rest
            Rest 30 seconds between sets
            Watch the GHD video, don't do back extensions

Iocane
EMOM for 5 Minutes:
10 KBS (3 pood/2 pood)

25.3

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 however you like

Engine WOD
3 Parts
  1. Every 30 Sec for 5 Min
       5 HSPU
               Rest 1 Min:
   2. AMRAP in 7 Minutes 
        10 Pistols
        20 Double unders
          1 Bar Muscle Up
                   Add a Bar Muscle Up to each consecutive round 
                Rest 1 Min
   3. Every 30 Sec for 5 Min
       7 Pull Ups
               Any Style

                

Squat Strength     
          Back Squat 
             1 x 6 @ 65%, 1 x 6 @ 75%, 2 x 6 @ 80%

         Front Squat 
              1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

Oly Strength
1. Strict 20 Min
             Warm up to a 1RM Full Clean
2.EMOM for 6 Min
           1 Power Clean + 1 Front Squat + 1 Full Clean     HAP
2. Clean Pull - 4 x 3 @ 105%

25.2

     I have had a lot of BHTers ask me what I think they need to work on between now and next years Open. Here is the secret to everything Crossfit...Virtuosity of Movement. Most of you already have a good Engine. Most of you can already lift heavy weights.
     Here is how you fix the problem...When you come to the gym, get warmed up...Roll out...Mobilize...Put on your Nanos or whatev...Get psyched about the WOD...and then, right before you workout...Walk up to your bag or your locker...Open it up...Make sure no one is looking...now, lock your Ego inside.
     There is this little demon inside of you screaming "Must Lift Heavy Weight" or "Must Beat That Guy". That competitive demon is good, as long as it does not hinder the Virtuosity of your Movement. Practice the fundamentals of Crossfit...Do that for a year. Screw cycles or programming or competition (not really...just do it for the sake of this arguement). Go back to the basics with all of your movements. When The Crossfit Open 2014 rolls around, I will guarantee a better finish than 2013.

The Hammer + Crossfit + Back 2 Back World War Champs = Virtuosity

Shoulder Warm Up/Skill Work
1. 5 to 10 minutes doing something from HERE
2. 2 Minutes of Tabata Shoulder Touches
3. Strict 5 Minutes of HS Walk practice
       1 attempt at max distance HS Walk
       Attempt a free standing HSPU
4. Kill a goat
 

Engine WOD
4 Rounds for Time
4 Squat Clean and Jerks (185/125)
6 Double Arm KB Snatch (2pood/1pood)
8 Burpee lateral jump over bar
10 Chest to Bar Pull Ups

Iocane WOD
EMOM for 5 Min
10 Kettle Bell Swings (3pood/2pood)


Grunt Work
1A. Glute Ham Raise 5 x 7
1B.  Backward Sled Pull 5 x 25 meters HAP
1C. GHD Sit Ups 5 x 7
            Walk from GHD to sled and back with no rest

            Watch the GHD video, most of you are STILL only doing back extensions

Strength
1A. Bench Press 7 x 1 @ 90%                                         strict 30 second rest
1B. Weighted Corn Cobb Pull Up 7 x 3                            strict 60 second rest

25.1

 I would like to talk about two things today. BHT in general, and a new section I will be adding to BHT's current cycle...I think I am going to call it...Iocane.
     Recently I bought a book by a programmer and coach I respect. He is a man who has helped produce some pretty amazing competitive crossfitters. His "year in training" helped confirm and shape a few things we are doing and a few things we have planned. What it helped solidify to me...was training volume. His athletes, if they all follow his methods, are training at a volume very similar to ours. The other issue it reaffirmed was the importance of regular Crossfit class. You may or may not have noticed that I have not been programming the class WOD. You may have also noticed that this was directly correlated with the end of the Open. This is because BHT is being programmed for our athletes headed to Regionals. Don't get butt-hurt by the words that follow...you might want to...don't do it.

Drew "The Beast" During 40 Back Squats at 315#...............Drew "The Beast" After 40 Back Squats at 315#

BHT in General:
     If you are one of the 11 Athletes going to Regionals...Plug your ears. If you are NOT an Athlete going to Regionals, listen up...This is all but 11 BHTers. Go to class and screw the Engine WOD. The class WODs are ferocious and well programmed.You are not gonna get better at this sport by hiding in the corner of the gym and doing your Lifts and your WODs. The Open is over...so is your Games season. This may sound harsh...and if it hurts your feelings, I am sorry. Now that I have apologized, get over it. All of our Regional athletes are good at this sport for a multitude of reasons. At the top of that list of reasons...Crossfit Class. They competed daily for the top time, the top weight, the top number of reps. They had someone critiquing their form and their movement. They had a chance for real time input from a good Crossfit coach. You have those same options. BHT is not some Elitist club...it is a supplement to Crossfit class. Get your butt in class. Before you do another BHT anything, read the Entire BHT Manifesto. The programming right now is most geared toward the Individual Athletes...So team, get in class when you can as well. Everyone: Help us continue to build a community of competitors.
   I'm glad that rant is over.

Iocane WODs
   Princess Bride references? After that jerk-face rant? Is he serious? Yes...So...Wesley builds up a tolerance to Iocance powder over a couple of years. Iocane WODs are going to help you build a Tolerance to Pain...Approach with caution...these will start out gentle-ish, but this will soon change...as will your tolerance.

Oly Strength
1.Snatch 3 @ 60%, 3 @ 65%, 2 @ 70%, 2 @ 75%, 3 x 2 @ 80%
2. Snatch Pull 2 x 3 @ 100%, 2 x 3 @ 105%
3. Straight Legged Dead Lift 3 x 5 @ Heavier than last week

Squat Strength
     Back Squat
1 x 8 @ 65%, 1 x 6 @ 75%, 1 x 4 @ 85%, 1 x 4 @ 90%
     Front Squat
1 x 5 @ 70%, 1 x 4 @ 80%, 1 x 3 @ 85%, 1 x 3 @ 90%

Skill Work:
EMOM for 6 Minutes Alternate
Even: 10 Pistols
Odd: 3 to 5 Bar Muscle Ups

Engine WOD:
1000 M Row (10 to 15 seconds off PR)
     Rest 30 Seconds
5 Rounds for Time
15 Thruster (75/55)
15 Sumo Deadlift High Pull (75/55)
     Rest 3 minutes
Every 30 seconds for 3 Minutes
3 Muscle Ups

Iocane WOD
EMOM for 5 Mins
10 Kettle Bell Swings (3 pood/2 pood)

24.5

We did a ton of WODs this Weekend. Some were fun...Team WODs, Inividual WODs. Way too much to post.

24.4

     Tracking tornadoes has made me very tired. I'm not big on predicting the future (actually I might be...check posts from night before each Open WOD (tooting my own horn and using a parenthesis inside of a parenthis)), but I think Armageddon might came before Regionals. Earthquakes, Tornadoes, Marathon Bombs, some thing called RICIN that I feel dumb for not knowing about, North Korea is going crazy (staying crazy). Now, I am not big on political or world issue rants...please don't post political or world issue rants to comments...but I am definitely gonna start watching Doomsday Preppers more often. Those guys are way ready for the end of the world...and RICIN...probably. Do bunkers keep RICIN out? I bet RICIN is a lot like Iocane powder.
     Curse you Fox News for being addicting, and for being on during lunch.
     In lighter news, Regional Prepping has not helped at all with Doomsday Prepping...and that is fine by me...Slam balls in jeans? Burpees in scrubs (or your wife's jeans)? We ready for anything

Team Ball Slam at Regionals...We Ready

Skill Work
You know what you need to work on...kill a goat!

Oly Strength
1. 4 sets of 1 Snatch + 1 OHS, heavier each set             rest as needed
2. EMOM for 10 minutes
           2 Heavy OHS
               Take this from the rack if needed

Strength
1A. Incline Bench Press 7 x 1 @ 95%                      rest 30 seconds
1B. ME for Reps Weighted Pull Up (70/30)              rest 90 seconds

Engine WOD
30 Burpee Box Overs (30/24)
     then
4 Rounds For Time:
  3 Thrusters (165/115)
  6 HSPU
  9 Deadlift (275/185)
  Grunt Work
1A. Glute Ham Raise 4 x 8
1B. Prowler Push 4 x 25 meters HAP
1C. 3 to 5 Bar Muscle Ups
            Walk from GHD to the Prowler to the bar with no rest
            Rest 30-45 seconds between sets
            Watch the GHD video, don't do back extensions