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

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.

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.

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.

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.

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

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!!