Sunday, December 30, 2012

Another PR

I got my 3rd PR in the last 2 weeks with a 260 front squat. I think the GOMAD diet worked for the most part. I am only drinking milk after workouts now.

5 rounds of 5 Deadlifts and 4 unbroken reps of 9 second pull-ups (3 seconds up and hold and down). 275 deadlift.

Rowing WOD
4 rounds of 30 seconds on and 30 seconds off. Rest 4 minutes. 3 cycles of this for total calories.
My butt was cramping like crazy. I needed this cardio burn.

Friday, December 28, 2012

Bear Complex

I went to see Darren Risley with Airrosti to see about my shoulder. I somehow hurt it teaching a class a few weeks ago. Darren has strong hands and it hurt but I felt better after. I go back to see him Monday to get another treatment.

Push press.
5x5
Worked up to 175

WOD
15 minute AMRAP
5 rounds of 135 bear complex and a 200 meter run.

I only got 4 rounds. Form was bad and my back started hurting.

Wednesday, December 26, 2012

Deck of Cards

I worked out with the 10:00 AM class and we did this Team WOD. We had 4 on our team and it was fun. The double Dutch jump-rope was really hard to get the rhythm at first but once Colleen got to jumping it went fast.

Deck-o-Cards WOD:
Teams of 3 (4 scaled)
Each team starts with one deck. At Go, each team member grabs a card and does the assigned move and reps, then grabs another card etc., all members working at once. When someone draws a Joker, he/she yells "Joker!" and all team members complete the penalty together, then resume exactly where they left off.

Movements
Spade: Pullups
Diamond: KBS
Club: DB Thrusters
Heart: Over the box jumps

REPS
2-10
Jack=11
Queen=12
King=13
Ace=14

Joker: 50 double dutches

After that Brice, James and I did the competitor wod.

6 sets of 2 reps of low back squat
155, 205, 245, 265, 280. I decided to go for a personal record and finally got 315 pounds.

WOD was 5 rounds of 135 power snatch and 30 unbroken double-unders. If you missed on the double-unders you had to start over. I only did 2 rounds unbroken. I had some trouble on the snatch as well. Time was around 8 minutes.

The 5:30 class had 33 people and was really fun. I made them do the deck of cards twice.


Here is a pic from the Christmas party this last week.

Sunday, December 23, 2012

Golf

Golf didn't go to well a few days ago. Josh played well.
Golf is stupid.

Wednesday, December 19, 2012

Cleans and Tabata Fun

I worked out with the 7:00 am class this morning.
We started with 6 sets of 2 reps of full squat cleans.
135,165,205,205,205,205 no missed reps.

Wod
Tabata row
Rest one minute
One minute of Burpees.
Rest one minute
Tabata Airdyne
Rest one minute
One minute of Burpees

We did 2 minutes of squats on each tabata part
I got 23 Burpees the first minute and 22 the second minute.

I am at Lincoln Park Golf Course about to play a quick 18 with my buddies



Front Squats

5 sets of 2 reps of 1 & 1/4 front squats
95, 145, 165, 185 and 215.

After that I did some sets at the same weight without the 1/4.

Handstand practice from the other night.

Monday, December 17, 2012

Gymnastics.

A group of us from the gym went to adult gymnastics at Dynamo last night. I worked on handstands and other fun stuff. The first 20 minutes we always work on stuff and than the last 40 minutes we just run around going crazy. Arobb kind of got a handstand.

Friday, December 14, 2012

Fun WOD

Unbroken dead hang muscle ups.
5

Handstand push-ups in a minute.
20

WOD
100 double unders
50 wallballs
25 plyo push-ups
50 Hollow Rock
100 double unders
7:55

1st round double unders unbroken
2nd round 2 miss ups
Push-ups and hollow rocks killed me.


Here is a pic of me at last weekends ACO competition in Dallas.

Tuesday, December 11, 2012

Good Hard Day of Working Out.

I started the day with a pretty good 20 minute EMOM of deadlift and box jumps.
5 reps at 275 on the even minutes
5 reps of 30" box
I did sets of 3 and 4 for last few sets of deadlift. My form started breaking down.

I did the noon class right after that and we did 6 sets of 3 reps of 1&1/4 back squats.
I worked up to 185 pounds.

Wod was 21-15-9-21 of
Calorie Row
Hand-release push-ups
Wall ball shots (20)

At 5:30 Snookie and I did a team WOD that I can't talk about.



Monday, December 10, 2012

Old Days.

Jarred, Bittle, Waders and I worked out all together for the first time in a long time today around 1:00. We all started crossfit about the same time 4 years ago at CrossfitOkc and would hit the 11:00 am class a lot together. Wade and I are both on a weight gaining cycle and are both drinking a lot of milk right now.

We started with a bench press and pull-up EMOM. We went for 10 minutes and did five reps of 135 pound close grip bench press and 4-5 dead hang pull-ups on the rings and various other grip variations. We switched between the 2 movements every 30 seconds.

After that we did a cool wod that we made up on the spot.

3 reps 185 power clean at the beginning of every minute for 10 minutes. For the rest of the minute we did double-unders on the even and wall balls on the odd minute. We kept a running talley of our reps and I ended up with 250 reps with about 225 being double-unders. 185 was surprisingly heavy after 5 minutes and my form broke down badly.

Good times today with decent friends. (Ok good friends).




Friday, December 7, 2012

All Cities Open Eve

I'm not really super excited about tomorrow WODs to be honest. I am going to go have fun tomorrow and do all I can. The venue is going to be legit and Rogue Fitness dropped a bunch of stuff off today. Check back Sunday for the run down.

Wednesday, December 5, 2012

Drew's Bachelor Party

Drew Hymer's Bachelor Weekend

This was not your everyday bachelor weekend.  We did a lot of working out and a lot of no drinking.  We had an awesome time and I felt hungover when I got up Monday morning.  

The trip consisted of Drew, Devan, Kameron, Brad and Wade.  I left the last names off because we don't think that is Brad's real name anyway.  

FRIDAY:

We started with the 4:30 class at CrossFit Deep Ellum and the workout was right up all of our alleys.
We worked up to a heavy triple on the back squat as our strength.  We looked at the records board to see what the 1 rep max for the gym was and it was 475 pounds.  Drew went ahead and did 3 reps at 505 pounds (NBD).
Kam: 375
Brad: 335
Devan: 305 (1st time to do this)
Wade: 255
Jared: 255

WOD:
Buy in 25 Chest to Bar Pull-ups
3 Rounds
5 HSPU
15 Ring Dips
50 Double-Unders
Cash Out 25 Chest to Bar Pull-ups

Kameron: 6:36
Drew: 7:00
Brad: 7:08
Wade: 8:16
Jared: 8:31

I went unbroken on Double-Unders with my new rope but the dips killed me.  We had the 5 best scores on the board.

We went straight to CrossFit Heat and hit the 6:30 class.  We worked up to a heavy clean as our strength.  It could be a full or power clean.
Drew: 335
Brad: 295
Kameron: 295
Wade: 250 (pr)
Jared: 235

WOD:
3 Rounds
(5 Minute AMRAP)
200 Meter Run
10 Ground to Shoulder (135)
20 Sit-Ups
*2 minutes of rest between rounds*

Kameron: 8 Rounds + 75 Meters
Drew: 7 Rounds
Brad: 6 Rounds + 15 Sit-Ups
Jared: 6 Rounds
Wade: 6 Rounds

We went to Golden Corral for dinner and I had some Cotton Candy.  We got back to the hotel and Wade said he was sore and wanted us all to go to the hot tub.  6 shirtless dudes in the hot tub together.  That is all I have to say about that.

SATURDAY:

We went back to CrossFit Heat the next morning at 9:00 and did the Hero WOD "Rankel"
20 Minute AMRAP
 6 Deadlifts (225)
7 Burpee Pull-Ups
10 KB Swings (70)
200 Meter Run

Brad: 7 rounds +100 Meter run
Drew: 7 rounds +10 KB Swings
Jared: 6 Rounds
Wade: 6 Rounds
Kameron: DNF

We went straight to Dallas Central to hit up their 11:00 AM class.  It was 3 short workouts with 5 minutes of rest between each.
1a) 40 thrusters (95) I did 85 pounds for some reason
2:48
1b) 100 Double Unders + 35 KB swings
2:32 (Unbroken DUs)
1c) 400 Meter Run + 25 Burpee Pull-Ups
3:55

Kameron did the Thrusters unbroken in 1:17.  Pretty good.

We went to Six Flags after that and I hate Roller Coasters.  As we were walking up to the "Titan", I let them go ahead of me and I snuck away.  S S s s.  I rode the next two rides with them and then they talked me into riding the Titan another try.  We waited for an hour and when it was our time to go they made an announcement that the ride would be shut down for repairs.  That was I needed to hear.  When they opened the ride back up, Wade and I walked straight to the exit.  Peace Out Titan!!!

We slept in Sunday for a bit and then went to an indoor paintball place.  That was fun and I didn't get too many whelps because crossfitters can't shoot I guess.

We drove back to OKC after dropping Brad off at the airport.  He had to fly to Australia for work and I bet his legs got pretty sore on that 22 hour flight.

Very fun weekend with good friends.
#dropsmic





















Wednesday, November 28, 2012

Tough day.

Started the day with a weird EMOM. 14 minutes of 155# bench press and 3 position snatch working down at 95#.
We did Helen and I had my best time at Koda. 8:56. We had a ton of PRs from everybody and the fastest time was 7:48.
After that we did tabata row rest 1 minute tabata Airdyne rest 1 minute and 2 minutes of muscle ups. I got 15 muscle ups.
Meet Katie. She got her first Muscle-up today.

Tuesday, November 27, 2012

Back Squat

I tried to set a new one rep max back Squat. I wanted to get 315. Almost got it.
;(

Good Trainer meeting last night.

Sunday, November 25, 2012

Sunday Funday.

Had a Funday at the gym this afternoon. We worked on snatch off the box. We all went for a heavy single and I only got 150. Blah.
We all did a a sled push Burpee WOD that killed everyone's legs.
After I rested for a bit, I did 4 sets of 5 reps of box squat at 135#. I don't do these very often so I went pretty light.

Muse Out

Saturday, November 24, 2012

Push Press

We did a one rep max on the push press this morning and I got 190 pounds which was 5 more pounds than Arobb.

WOD was a Burpee and row divided by height thing and Bittle and Bennett both beat me. We had a good time doing this wod together. Felt like old times when it was just Reid and I working out when we first opened.



Friday, November 23, 2012

"Joe"

We did a very hard Hero WOD today. "Joe" was a CrossFit owner from Toledo that was murdered when he was opening his gym last Monday.

10 rounds
10 thrusters (95)
10 Bar Facing Burpees
10 pull-ups
57 Double-Unders.

We had a huge class in the morning class and I did five rounds of regular Burpees and had room to do bar facing for the last 5 rounds. Eating bad yesterday made this workout very difficult.
44:15 was my time.

Say hi to Dara

Wednesday, November 21, 2012

Chest day.

Did a 20 minute EMOM with my buddy Jarred Smith this morning.

Even minute
10 bench press at 135
Odd minute
5 dead hang pull-ups.

So 100 bench press and 50 dead hang pull-ups in 20 minutes.

I have been a little sluggish after 3 days of GOMAD


Tuesday, November 20, 2012

GOMAD

I am starting the GOMAD strength building diet.  GOMAD is a Gallon Of Milk A Day for one Month.  I will do and half gallon of white whole milk and half gallon of chocolate whole milk.  I will eat as perfect as I can hopefully and the milk will be my only cheat.  Starting weight is 175 pounds.

Two days worth of stuff.

Koda Press and Run
Bench Press Body Weight and Run 2 Miles
I weighed 175 pounds and got 12 reps of bench press and my 2 mile time was 15:44.  I really thought I was running faster than that but I guess not. #ISUCK

High Back Squat 5x1
135,185,225,245,275(F)

16 Minute EMOM
Even Minute
3 OVHS at 135#
Odd Minute
10 Box Jumps (worked on Bounding)

10 Minute EMOM
3 Reps (2 reps a few times)
165 Cleans



Monday, November 19, 2012

Battle over the Redlands




Battle over the Redlands recap

Awesome Weekend!
We brought 19 members with us to compete in the various divisions.  First time to compete for a few of our members and they did awesome.  I heard "so nervous" a few times.  
Here are the WODS.

WOD 1
Complete as many reps as possible in 10 Minutes of the following:

Pushup to Clean

Snatch
1-1, 2-2, 3-3, 4-4, etc.

Score is Total Reps



Rx’d (135/83)
Scaled (115/73)
Masters 40-49 (115/73)
Masters 50+ (95/63)

WOD 2
Complete as many reps as possible in 10 minutes of the following: 

Buy in: Row 1000m

then,
Max rep Thrusters

5 Burpee penalty for dropping kettlebells above the knees. Score is total reps completed.

Rx’d (Kettlebells - 53’s/35’s)
Scaled (Dumbbells - 40’s/25’s)
Masters 40-49 (Dumbbells - 40’s/25’s)
Masters 50+ (Barbell - 75/45)








WOD 3

Chest to Abmat Kettlebell Pushup
Chest to Bar Pullups
Suicide Run


21-15-9 reps for time. Butterfly pullups are not allowed in any division. Ten minute time cap.

Rx’d - Chest touches bar Pullups
Scaled - Chin above bar Pullups
Masters 40-49 - Chin above bar Pullups
Masters 50+ - ***Hand-release pushups, Chin above bar Pullups






Quick recap on how Koda CrossFit did.

Rx'd Men
Brice Collier 2nd Place
Kevin Schuetz 3rd Place
Matt Chandler 7th Place


Scaled Men
Ryan Bittle 1st Place
Brian Emery 4th Place
Jared Muse (ME) 5th place
Matt McGee 7th Place
Josh Litsch 9th Place
Doug Bridges 15th Place
Arobb 24th


Master's Men
James Bennett 9th Place

Rx'd Women
Solange Eddy 11th Place

Scaled Women
Nicole Johnson (Snookie) 10th Place
Camille Porter 11th Place
Katie Walker 16th Place
Liz Hesse 21st Place
Melissa Kelly 24th Place
Brittany Eno 25th Place

Master's Women
Karen Brown 8th Place

The second WOD was where Koda really did awesome.  We had the top 2 spots in Rx'd and 5 of top 6 in Scaled.  We have been doing a lot of Thruster EMOMs and really showed with our performance in that WOD

Now, what you have all been waiting for, the breakdown of my performance.
WOD 1 was the only workout I did before the competition and I knew I would struggle with the snatch portion.  I actually got 4 more reps than I did the first time, but I was in 19th place after this WOD.  At first I dropped the snatch after the each lift but in round #5 I went touch and go for five straight reps and that helped.  I should have started with that at the beginning, but I didn't think I could. I ended up with 68 total reps.  Ryan Bittle killed that WOD and came in first with 91 total reps.

Top 16 made the cut after the 2nd WOD so I really needed to do well.  I really didn't feel good about this.  Thrusters are weak for me and I didn't even do one practice rep with 40# dumbbells.  I had a good game plan of rowing right at a 2:00 minute pace which would leave me 6 minutes to do thrusters.  I had a plan to do 5 thrusters every 30 seconds which would give me 60.  I felt good so I changed that plan at the get go. I did sets of 8,7,6,6,6 and 5's till time was up.  I ended up with 71 reps and the winner of WOD 2.  I was worried about making the cut of 16 after the second WOD but that 1st place finish jumped me to 9th place with a good workout for me left to go.

I was excited about the last workout because it was pull-ups and push-ups.  We had 6 people in the final heat of 16 and we all took off our shirts right before the workout started, which was a big hit with all the ladies in the crowd.  I told my judge to be ready to count fast because I was about to go CRAZY.  I knew I would go unbroken on the pull-ups so I needed to kill the push-ups.  I broke the 15 set into 10 and 5 and unbroken the rest of the way.  I got second on that WOD and Emery was 2 seconds behind me.

We had about 25 people come down for the event. We all stayed at the Hard Rock Casino and had a pretty pretty pretty good time.   Good time hanging out with Jo and Wade Bittle.

This was the best run CrossFit Competition I have competed in and Koda will be back every year.

Friday, November 16, 2012

Battle over the Redlands

I have taken the last two days off and now I am ready for the competition tomorrow. Updates to come.

Wednesday, November 14, 2012

Final Lurong WOD

I did the final Lurong Paleo Challenge WOD today and was over a minute faster.
5 Rounds of
20 Burpees
20 KettleBell Swings (53#)
10:52
Good wod with good friends. Arobb and Patrick.
Say hi to Anthony Robb.

Battle over the Redlands WOD 1

I did the first WOD from the event this weekend to see how I would do. I never have been that great at the Olympic lift the "snatch" and this wod showed this.
This is a 10 minute ladder going up of 1 push-up on the bar into a clean into a snatch. 1,1,1,2,2,2,3,3,3...
I finished 7 rounds and 8 push-up cleans. I need to finish all of the 8th round this Saturday when the lights are on.
My buddy Reid in action at an event this last weekend.

Monday, November 12, 2012

"Christine"

I did the Lurong paleo Challenge benchmark WOD "Christine" today.
8 weeks ago I did it in 12:51 and today I did it in 10:56.
The workout is:
3 rounds
500 Meter Row
12 Deadlifts (body weight #170 )
21 Box Jumps (24")

I have one more benchmark to do this week and than I am going to work on the Battle of the Redlands WODS.

Say hi to my friend David.

Sunday, November 11, 2012

OKC Metro CrossFit Competitor's League

Today we hosted this event at Koda. This is a monthly event that is held at a different area CrossFit gym. Each gym brings their best athletes and you use the top three male and female scores to make your team score. Today CrossFit OKC won for the 3rd straight time with Koda and CrossFit Complete tied for 2nd.

The WOD was a 10 minute ladder of HSPU, Overhead Squat (135) and Over the Box Jump (24)
1,1,1,2,2,2,3,3,3.....
I completed 6 rounds plus 7 hspu and 7 ovhs. This was more than I thought I would get so I was happy.

Battle over the Redlands is this Saturday in Tulsa and I have to do the last 2 Lurong WODs this week so I have a busy week ahead.

Muse Out.


Saturday, November 10, 2012

Bench press

I did 135# bench press 110 times today.

Pushed the prowler.

Muse Out

Thursday, November 8, 2012

"Randy"

I started the day with 5 sets of 2 reps of 1&1/4 Front Squats.
95,115,165,185,205(1)

We are in the last 2 weeks of the Lurong paleo challenge so we are redoing the 3 bench from 8 weeks ago. I did the WOD "Randy" today which is 75 power snatches at 75 pounds. I did it in 6:53 last time and 6:15 today. A little better but not a strong time for this workout.

I taught the 4:30 class and 6:00 class and did the partner rowing WOD with the 6:00 class. My partner was Phillip Gordon and we rowed 1000,500&250 Meters each as fast as we could. We rested while the other rowed so we went pretty hard.

Muse out.



Wednesday, November 7, 2012

Still Sore

I had to take a day off today after all those Wall Balls yesterday. Good day of classes at Koda today. Everyone worked super hard.

Muse Out.

Tuesday, November 6, 2012

12.4 Games Wod.

This is the third time that we have done this wod and I have gotten 15,14, and today 13 Muscle-Ups. I think I might have broken up the Wall Balls too much. This was my breakdown.
20,20,15,15,15,15,10,10,10,10,10
That took me 8:15 which is longer than the last time. I did do 90 double-unders unbroken with my new RPM Jumprope. I only had 2 1/2 minutes for Muscle-ups so 13 wasn't too bad. My breakdown for this was:
4,3,3,2,1.
After I taught the 6:00 PM class I did the Competitor WOD.
I did 5 sets of 1 rep of low Backsquat
135,185,215,255,285.
Rested 5 minutes then:
5 minutes of 3 HSPU every 30 seconds.

I think the deep tissue massage I got today really helped. Felt good during the workout.

Muse Out.

Monday, November 5, 2012

Rest Day

I have rested the last two days and I am getting back at it tomorrow. I am getting a massage tomorrow morning and than doing some heavy squatting tomorrow.

Sunday, November 4, 2012

Honey Badger

We had a great time at the Honey Badger Challenge yesterday at CrossFit Native.  I really liked the format of this event.  We had a list of events we needed to complete in a 6 hour window, and we could go in any order that we wanted.  I loved not having to wait on my heat like a normal Crossfit event, and do the event that I was good at towards the beginning when I was fresh.  We had a good group of people competing and spectating.  Here is how the day unfolded.

First, we weighed ourselves and the weight of our 1RM's were used with how much we weighed.

The first WOD we decided to do was the shot put with a slamball.  We all did this event together, then separated after.

I warmed up  for a while then did a few of the 1RM.  We had 3 attempts at each lift.

I started with the Shoulder Press and got close to my 1RM.
135,145,155 (pr is 160)
I did the Snatch next and worked in with Michael Miller and Aaron O'Neil from Crossfit 405.
I started with 135, which is a weight I felt I would get on my first try.  I did 145 next and it felt pretty easy so I went up to 160 which would tie my PR.  I was able to power snatch that weight which is a surprise for me, because I usually have to drop under that.

Brice and I wanted to do the Basketball Burpee Shots at the same time so we went and signed up for that and rested for a little bit then decided to do some Deadlift.
I really didn't want to go too crazy on this because it is my weakest lift.  My Deadlift PR is 375 so I started with 355 and got that pretty easy.  I moved up to 365 and was barely able to budge it so I decided to stop at 355.  A new girl at our gym, Solange,  pulled 365.  So I have that going for me.  Brice set a PR on the Deadlift with a pull of 535.

The Burpee Basketball Wod was an event I was looking forward to.  This was a 5 Minute AMRAP where we had to do 2 Burpees and then shoot a basket from  approximately the free throw line.  Our score was the total shots made.  I started slow at first but got hot at about the 3 minute mark and made about 8 straight shots.  I ended with 14 makes (the same as Matt Chandler who won the event) and Brice had 4.  This was the only WOD I beat him on, but I beat him bad.

I decided to do the WOD "No Thank You" next which was an 10 Minute Amrap of 1 Burpee plus a Pull-up plus Knees to Elbow plus Toes to Bar.  I was really looking forward to this one so I did it while I was still fresh.  I got 42 reps and did not rip so I was pretty pleased with this.  Brice got 50 which I think was one of the best.

Brice and I ate and rested for a bit after that WOD and I decided to do my other two 1RM after lunch.

I did the Back Squat next with a couple of young bucks from McAlester and set a new PR.
I did 275 and 295 and decided to go for 310 which would be a 5 pound PR.  I got out of the hole strong and fought my way through the sticking point and stood up.  My goal has been 315 for a long time and I am almost there.

I did Clean and Jerk next and only got 215.  My 1RM is around 230, so it wasn't that great.  I started at 195 and then failed on my jerk at 215 on my second attempt.  I got 215 on my third attempt and was alright with that.

I did the 10 minute Dumbbell Burpee WOD next.  It was a Burpee plus a Thruster with whatever weight you decided to use.  I did 30 pound dumbbells and got 61 reps.  I should have gone a bit heavier on the dumbbells.

I did the 15 Minute Row WOD next.  The row was for calories and I got 220.  I was feeling pretty tired at this point so it wasn't very good.  That is all I have to say about that.  (Forrest Gump voice)

I did a good job of spacing my WODS out so I had about an hour of rest before the final WOD.

Final WOD was named "Native Gone Bad" which was the same format as "Fight Gone Bad" but with different movements.  We did 5 movements which consisted of: Land Mines, KettleBell Swings, Box Jumps, Slam Balls and Double Unders.  I mainly concentrated on the Box Jumps, Kettlebell Swings and Double Unders, and only got a few reps on the other movements because I used those as rest times.
Round 1: 155 Reps
Round 2: 169 Reps
Round 3: 149 Reps
Total: 473.
I made most of my reps on the double unders where I averaged about 100 per round.

That was my day and I felt pretty good about everything.  Koda had a pretty good showing on the Podium as well.

Rx'd Men
1st Matt Chandler
3rd Brice Collier

Rx'd Women
1st Gina Callaway
2nd Solange Eddy

Scaled Women
2nd Liz Hesse

We had 7 People from Koda compete and had 5 people on the Podium.  Not too shabby.

I don't know my final placing but I will let you know later.

Thanks Kirk for the fun time.

Muse Out!!


Wednesday, October 31, 2012

Low Back back Squat.

Back squat 4 sets of 1
135, 205, 245, 280

Tabata Airedyne.
86 calories.
Rest 2 minutes
Max muscle-ups in 2 minutes
12

Plus 3 GreenMan Muscle-Ups

Tuesday, October 30, 2012

Hero WOD "Letandre"

I have been doing a world wide Paleo challenge for the last few weeks and this week we did the hero WOD "Letandre".

I had to do this wod twice because I did standards wrong on Sunday. I did one round plus the row, double-unders and 6 kettlebell swings. (Which was more than Sunday).

A few of us Kodites are doing the Honey Badger Competition on Saturday so I will be taking it easy the next few days.

Muse Out.

Monday, October 29, 2012

Light Day

4 sets of 2 reps of Front Squat with pause at the bottom.
135, 145, 185, 205

Worked on snatch off Blocks.

Keep your head up Reid.

Saturday, October 27, 2012

Race for the Cure

A few of us ran the Race for the Cure 5K this morning. It was close to freezing but no wind. Always fun running with 10,000 people for a great cause. Time was 26:21

Shout out to Arobb and Ed for winning the 1 mile fun run.

Friday, October 26, 2012

Jackie

Found 3 Rep Max "Bear Complex"
145 pounds. Heavy Bear makes me nervous when I have to take the bar back to my neck for the back squat so I stopped at 145 pounds.

"Jackie"
1000 meter Row
50 thrusters with 45 pound bar
30 pull-ups

7:20
Kept rower at 2:00 pace
Broke the thrusters into 2 sets of 35 and 15.
Had to break up pull-ups into 3 sets

Ate bad all day and had the "bubble guts".

Mai and I went to dinner with my mom and dad for my birthday at Texas Roadhouse. Good Times.

Thursday, October 25, 2012

Red Coyote 5K

Koda CrossFit Competitor WOD

Front Squat with 3 Second Pause at Bottom
95# x 2
145# x 2
175# x 2
200# x 2

1 Power Snatch + 1 Hang Snatch at 95#
Every 30 seconds for 10 Minutes (I had to rest for a full minute 3 times)

Red Coyote 5K
25:50. Not terrible

Wednesday, October 24, 2012

Fran

First day of becoming more Awesome.

4 sets of 1 rep of high back Squats.
135, 195, 235, 255

Worked up to a heavy power clean
225#

"Fran"
3:36 no pr
All Pull-ups unbroken
21 thrusters unbroken
15 broken up into 7&8
9 broken up into 7&2

Good Birthday.

365

Starting today I am going to keep track of my workouts and food experiences on this Blog.  I am turning 40 and will be in the Masters division in 365 days.  If you want to learn how to be really awesome and see how a true athlete trains this is the place for you.

Fran time coming this afternoon.

Muse Out!!