30.1

This photo gives me joy...You guys are Beasts

We really did accomplish a lot this weekend. There should be no surprises at Regionals. Each of you has the ability and capacity to kill it.
     Do Not Forget your training. You have fought hard for this and you are prepared. In the moment, it is easy to spaz out and feel unprepared...believe me, I have seen it happen. Your job is to remember that you are prepared. There is no time to question yourself. Yoda Miyagi say: "Try not. Do. Or do not. There is no try."
     This weekend, step up to the bar, or the rings, or the dumbbell, or the mat, and Do. Don't try, Do. Reach deep inside and remember all those long hours in the gym and all the blood and sweat you have put into this...and Do. Teams will be stronger or more gymnasty. Men and Women will fly out of the gates and lift heavy weights. Stay calm, breath, and fight. Find that kill switch of determination...then flip it. Obtain and Maintain Robot Eyes. Get out of your own way and don't look back. There is no room for doubt...only calm confidence. Believe in yourself this weekend. Believe in what you Will Do...then Do It.

Indy
Active Recovery
 or
WOD Prep 1
250 easy row
25 unbroken thrusters
1 unbroken set of pull ups
         Try for 30 unbroken pull ups, DO NOT RIP YOUR HANDS

WOD Prep 2
50 Double Unders
25 HSPU
10 TTB
Then: NOT FOR TIME
10 Ground to Overhead with Axle Bar (160/100)
30 Foot Lunge with Axle Bar

Team
WOD Prep 1
Walk through the 30's (Event 4) like we did on Monday...do it twice.

Active Recovery 
or
WOD Prep 2
Event 1, 5, or 6 work. You should already know what to do. If you don't, ask me.

29.5

Regional Prep and Walkthroughs 
We got a ton accomplished this weekend.
Lots of breakthroughs and PR's.
OKC BHT is ready for regionals
Sooo Proud of the OKC Team Ladies...They Are Ready

KD, Laura, and Dixon...Killin it

29.4

     This weekend will be important for Regional prep and focus. We will do some work to make sure we are ready for Regionals. This will include some partial WODs and some walk-throughs. These will be important for team and individuals. Team, everyone needs to be there for the walk-throughs, let me know what times you will all be available.
     Now is the time to remain calm but focused. You are all prepared, time to dial in and destroy.

It's Coming...Destroy the Pier!

Indy

Skill Work

Pick a goat...kill it.

WOD 1

For Time:

1K Row

50 Thrusters

30 Pull Ups

then, based on your weaknesses,  choose between 1 or 2

1. 50 pistols, 100 one arm DB snatches

2. 100 pistols, 50 one arm DB snatches

WOD 2

Warm up to Opening OHS weight

Rest 10 minutes

Attempt 3 rep at opening weight

Team


WOD 1
Pair Up and complete your two person Event:
Event 1, or
Event 5, or
Event 6

WOD 2
Every 10 seconds for 1:50 minutes (0,10,20,30,40,50,1:00, 1:10, 1:20, 1:30)
   3 C2B pull ups (Jackie competitors complete until 50 seconds)
At 2 Minutes
Every 35 seconds for 1:45 minutes (2:00, 2:35, 3:10)
   10 Pistols
At 4 Minutes
Every 45 seconds for 2:15 minutes (4:00, 4:45, 5:30)
   10 DB Snatch @ 70/50


OR

Active Rest Day
Recover
Get a massage
Stretch
Row
Kill a Goat
Do something/anything to recover your body and focus your mind

29.3

It's Coming

Active Rest Day
Recover
Get a massage
Stretch
Use Your TENS unit
Row
If you must, you can practice a Goat
Yoga
Swim
Do something/anything to recover your body and focus your mind

OR

Skill Work

Pick a goat...kill it.

WOD 1

For Time:

1K Row

50 Thrusters

30 Pull Ups

then, based on your weaknesses,  choose between 1 or 2

1. 50 pistols, 100 one arm DB snatches

2. 100 pistols, 50 one arm DB snatches

WOD 2

Warm up to Opening OHS weight

Rest 10 minutes

Attempt 3 rep at opening weight

29.2

I think there is room for Kam, now that the DHM (Drew Hymer Mustache) is gone

Warm up with Skill Work
Take 30 minutes today to work on your Regional Goat. You should know what that is.

Indy
Strength (16 minutes)
Deadlift
Every 30 seconds for 3 minutes:
6 Deadlift @ 315 or 275//205 or 185
     Rest 1 minute
Squat Clean
Every 45 seconds for 3 minutes:
3 Squat Clean @ 225/135
     Rest 1 minute
OHS
EMOM for 3 minutes:
3 OHS from rack @ 255 or 225/175 or 155
     Rest 1 minute
Shoulder to OH
EMOM for 3 minutes:
10 S2OH with Axel Bar @ 160/100

WOD 1
With a 12 minute Time Cap
50 Double Unders
500 meter row at Jackie Pace
   4 Rounds For Time:
10 Box Jumps @ 30/24
10 DB Snatch @ 70/50

WOD 2
Men:
20 Burpee Muscle Ups for Time
Women:
20 Burpee Muscle Ups for Time
or
Every 15 seconds for 7 Minutes:
     1 Burpee Muscle Up

Team
Strength
Complete these as a 3 person (3 male/3 female) team:
Squat Clean
EMOM for 4 minutes:
3 Squat Clean @ 225/135
     Rest 1 minute
OHS
EMOM for 4 minutes:
3 OHS from rack @ HAP
   
WOD 1
Pair Up and complete your two person Event:
Event 1, or
Event 5, or
Event 6

WOD 2
Every 10 seconds for 1:50 minutes (0,10,20,30,40,50,1:00, 1:10, 1:20, 1:30)
   3 C2B pull ups (Jackie competitors complete until 50 seconds)
At 2 Minutes
Every 35 seconds for 1:45 minutes (2:00, 2:35, 3:10)
   10 Pistols
At 4 Minutes
Every 45 seconds for 2:15 minutes (4:00, 4:45, 5:30)
   10 DB Snatch @ 70/50

29.1

The North Central Regional:
     For some of you, it was a goal just to qualify for it. For others, it is your goal to destroy it. It is almost here. Today, as you recover, I want you to focus on some specific things... Continuing to read  is the first.
     At the OKC Metro Competitors WOD, I was sitting against the wall with a frenemy (more friend, less enemy) of mine, and he was talking about one of our BHTers. He said something that really stuck with me. He said "[BHTer] will kill this competition if  he/she will just get out of his/her own way"...My frenemy was right.
     So...GET OUT OF YOUR OWN WAY!
     Every one of you is a beast. And here is what I want you to focus on/do:
Stop forgetting that you are a beast.
Stop accepting negativity.
Stop accepting defeat.
Stop setting mental roadblocks for yourself.
Keep doubt far far away.
Stop telling yourself "that's too heavy" or "I can't"
Own up to what you are. I am not asking you to flaunt it. Just accept it with confidence.
Be your own biggest fan (this will be hard for you because I PR as your biggest fan every day)
     The Regional IS coming. Your body will be ready. Make sure that your mind is. In the middle of Event 4 or 6, when you are hurting and gasping for breath and your body is begging for rest, be ready to will yourself on.
     Success in Crossfit is more in your mind than it is anywhere else. Tell yourself you will, then make yourself do it. Fight that demon that tells you to drop off the bar or put down the dumbbell or axle bar.
     You can do this. You will do this...Just, please...please, get out of your own way.
   
Active Rest Day
Recover from this weekend, do any or all of these
Get a massage
Stretch
Use Your TENS unit
Row
If you must, you can practice a Goat
Yoga
Swim
Do something/anything to recover your body and focus your mind

28.5

So many Creeper sitings

Regional Events 4-7
We did them, fun was had.

28.4

     The OKC Team is planning on meeting at 4 for the Mock Regional WODs. It would be awesome if the Individuals could meet at that time as well.
     I have some interesting plans for timing and flow of the evening. I am hoping to be able to be there. If I am not able to make it, someone will have instructions on how the evening will go.
     These next two weeks will be very important for your training. This will be a discovery period. It sounds weird or corny, I know...But this is a time to learn how to compete at this Regional. Data points will be coming in from the North East, South East, So Cal, and Europe Regionals. This is information that will be priceless to the next two weeks of training.
     Here is an example of what I am talking about...Last night, one of our team member performed Event 4. He did it again 10 minutes later. He was 5 seconds faster, but he rested for more than 3 minutes during the WOD. Let me write that again...10 minutes after he did Event 4, he did Event 4 again...the second time he was 5 seconds faster, but the second time he also had 3+ minutes of built in (forced) rest. I call that Strategery...Strategy.
     These WODs are knowable...and practice makes perfect.
Have fun these next two and a half weeks. This is fun, even if you have to constantly remind yourself...this is fun. Most of you have spent a year training for this, take the pressure off your shoulders. Remind yourself why you do this. Remind yourself that you are an EFA, you ARE a tiger. First at The Reg or last at The Reg.you are still a beast and a specimen. Have fun and keep your eye on the prize...This is it don't get scared now.

OKC Indy Ladies...WTF

Morning Skill Work
Attack a Regional Movement/s that you will not be performing tonight. Preferably the movement you have nightmares about. Spend at least ten minutes with progressions and a warm up, Then, design a challenging EMOM for yourself using that/those movement/s. Team Boys for you, this is Event 7.

Evening Mock Regional
Individuals
Jackie
1000 M Row
50 Barbell Thrusters
30 Pull Ups

Events 2 and 3
7 Min to Establish Max 3 Rep OHS
Rest 2 Min
30 Burpee Muscle Ups
       7 Min Time Cap

Team
Regional Team Event 1 or 5 or 6.
        If you have not decided which event you are competing in, go head to head with each other. 
        If you have decided, do your Event as Rx'd.

Team Events 2 and 3
As a team or 3 men and 3 women
7 minutes to find: 3 Rep Max OHS
then...
7 minute AMRAP of Burpee Muscle Ups
        Women complete OHS first, Men complete Burpee Muscle Ups.

28.3

Active Recovery Day
Team...No more class WODs until after Regionals. Get your mind right for these WODs. Get your body ready for these WODs. You have specific movements that you need to work on, do it. If you are feeling recovered today, practice your 2 person event.

Here is the sugested schedule for the next 2 weeks:
Thursday- Active Recovery
Friday-Sun- Mock Reg with a few extras and tempo/pace work
Mon- Active Recovery
Tuesday- Train
Wednesday- Train
Thurs- Active Recovery
Friday-Sat- Train
Sunday- Active Recovery (Walkthroughs)
Monday- Train
Tuesday- Train
Wednesday- Reg Prep
Thursday- Active Recovery and Reg Prep

3K Tempo Row done like this:
         1K easy ramping up to
         1K at 85-90% effort
         1K cool down

Skill Work
Practice the movements from Regionals
Do not do these for time
Pick your weaknesses

28.2

     I am not a huge fan of training high rep pull ups...I am especially not a fan of what they do to your biceps over time. Take care of your body. If your body cannot handle the 100s WOD today...work on something else. Be smart.
     Invite these "Events" into your wheelhouse...Do it.
Just remember....8877555322111

Team OKC...It's Coming

Movement practice/Warm Up
For Time:
50 unbroken barbell thrusters (record time)


Strength
          Individuals
EMOM for 10 Mins alternate
Even: On the 30 seconds: 2 Rope Climbs
Odd: On the 30 seconds: 3-4 Squat Cleans @ 225/135

          Team
EMOM for 10 Mins alternate
Even: 3 Rope Climbs
Odd: 4-5 Squat Cleans @ 225/135

Skill work
You have weaknesses.....ATTACK!.

Regional Event 4
         Individuals
        100 Wall Ball Shots
        100 C2B Pull Ups
        100 Alternating pistols
        100 One arm DB Snatch


         Team
         2 Rounds for time
        30 Wall Ball Shots
        30 C2B Pull Ups
        30 Alternating pistols
        30 One arm DB Snatch
        10 Minute Rest


     Keep a good record of how long each round takes and how you break up your reps. 
     Last time was a test, this time is a test...but learn from last time.
     Be smart, if you are going to rip...don't rip...scale the pull ups. 
     You should care way more about healthy hands 
     than you do about completing the 100 pull ups. Use tape grips