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.

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 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

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.

"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

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

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

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.

Battle over the Redlands

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

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.

"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.

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.

Bench press

I did 135# bench press 110 times today.

Pushed the prowler.

Muse Out

"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.

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.

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.

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.

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!!

Rest day

Honey Badger tomorrow.