Day 1 Fittest in OK

What a fun weekend. I have been looking forward to this event for about 6 weeks and it did not disappoint. Koda had close to 50 competitors that came out to give their all and it was awesome.
We didn't find out the WODS until a few days before and once I saw them I felt pretty good about them all.

I really liked the first WOD. It was an overhead squat ladder for reps at a very reasonable weight for me.
AMRAP 7 min OHS ladder (1,2,3,4,5,…)
Bar starts on ground and first rep starts with bar in overhead position. The athlete will have three 2-minute rounds at 3 ascending weights. The barbell must start on ground for the beginning of each set of reps. The athlete will have 30 seconds to change the weight between rounds. If you are in the middle of a set when 2 minutes are up, you must finish that set with the next weight. So, after first 2 minutes if you have completed 5 reps of the 7th set, then after you change weights, you will finish the last 2 reps of 7th set once time resumes.  Weights were 75-95-125.
When Brice and I practiced this WOD on monday we did a Squat snatch on the first rep every time, but when we found out the rules we had to power snatch the first rep.  Even with that I did more reps on game day than the practice. (I shine like a diamond)  I almost finished 9 rounds in the first 2 minutes. I changed the weight to 95# and finished my last 2 reps of the third round and got 10 straight on the tenth round.  I was really trying to get as many as reps as I could at 95# so I did 6 straight on the 11th round.  LEGS WERE BURNING.  Had to move weight up to 125 and I really tried to get tight and go.  I finished the round of 11 and started on 12.  I didn't want to put the bar down so I just went nice and slow and got 12 straight.  I rested for a bit and picked up the bar and got 6 more reps before the time was up.  I got a headache about halfway through this wod and someone told me latter that I wasn't breathing.  I told him "elite athletes like myself don't need oxygen" but I think I should work on my breathing during wods like that, if I am to become the best exerciser in the world.  I ended up 2nd on this workout with 84 reps,  Nathan Miller from CrossFit Exile got 85 reps. 

I really put it all out on that wod so I just wanted to maintain on the next two workouts that day.    

The best thing about having so many people from Koda at the event was that we never got bored between workouts.  We had someone in every heat it seemed like so we would workout, sit down for a bit, grab a post workout drink and than go back and cheer for someone else.  We had a ton of PR's on the first team workout which was Snatch and Clean and Jerk total.  BACK TO ME!!!

WOD number 2 was a three part tabata workout
Tabata row (for calories)
Tabata jump rope (single unders)
Tabata thrusters (all divisions 45# / 33#)
Athlete will complete 8 rounds of each movement, and the lowest score recorded is your score for that event. All three tabata rounds will be recorded as separate events, so you will be ranked separately for each.
When I first saw this workout I was pissed that it was single unders, man was I happy when I got off the rower that it was single unders.  Not much to say about this wod, I got 8 calories, 40 single unders and 9 thrusters which put me tied for 10th with Ryan Bittle.  After 2 WODS I was sitting in 3rd.

WOD number 3 was a KettleBell massacre.
9-12-15-18-21-24-27-30-Max Effort
Each minute athlete must complete reps for that round. So minute 1, athlete completes 9 swings, minute 2 12 swings, and so on. Once you cannot complete required reps in the 60 seconds, you are done. If an athlete makes it all the way through the round of 30 reps, the next round will be max reps. The score is total reps completed with 55 pound bell.
I can usually zone out when I do KB swings and keep going so I wasn't worried about this event so much.  This turned out to be my worst placing (15th), I even let Ryan Doonkeen beat me.  Ryan went ahead of me and finished the 30 reps and like 20ish on max effort round.  After seeing that I just knew that I would finish it as well.  WRONG!!!  I finished the round of 27 and was spent.  I only got 20 reps in the round of 30 and was DONE.  Grip was smoked.  After doing that wod I really appreciated with what Ryan did.  He ended up in 1st place on this wod and 2nd after the end of day 1.

So I was in 4th place after the 1st day with a very good workout waiting for me in the morning.  I was very tired and drained.  I didn't really feel like eating anything and was not physically prepared for another day, but I gave it a shot........

Nasty Girls.

This is my favorite WOD
3 rounds of
50 air squats
7 muscle ups
10 hang power clean at 135 pounds

I did the first 2 sets of Muscle ups unbroken and last set 4,2,1

I did all the power cleans unbroken for the first time

I have done this wod 3 times and my times are
9:13
8:36
7:08 pr this time.

I had 2nd best time at our gym. Brice's time was 5:03

In Austin at the Fittest Games at CrossFit Central. I will keep you posted.

Muse out.

Competitor Series at F5 CrossFit

This was a really cool workout that favored a well rounded crossfitter. A person had to have good gymnastics and strength to have a good time. I have neither so I was struggling.

WOD
400 meter run
50 Box Jumps 24/20
50 toes to bar
400 meter Run
As soon as you finish you step onto the Deadlift Ladder 7 bars and you rotate every 20 seconds.
Women started at 133# and ended at 345#
Men started at 275# and ended at 545#
For every bar lifted you take 30 seconds off your time.

Since I have been drinking all this milk I haven't run at all. I was tired after the first 400 meter run. Blah
I did pretty good on the box jumps. I have never been that awesome at them and I was only 10 behind Brad King. I really thought I would make up some ground on the toes to bar. I have done 30 straight of those before, but I could only do 15 straight the first set and it got hard after that. I could really feel the extra weight have put on on this movement. I finished the toes to bar and took off on my 400 meter sprint and by sprint I mean jog/walk. It was terrible. I walked inside and had to start deadlifting. Blah. 275 was easy. 315 was easy. 365 was hard. My pr is 390 so I knew 405 would be difficult and it wouldn't budge. My total time was 9:10 and was 4th best on our team.

CrossFit OKC beat us by 3 minutes and we got 2nd place.

Jo Bittle and Brice Collier were the only two to finish the ladder. Koda had over 30 people there between the competitors and spectators.

F5 did a great job with the judges and music and beer.

I am about to start cleaning up my diet for the Fittest in OK to help with my lungs.

Muse out.

Falco WOD

Falco threw a WOD together do a few of us. It was Kevin, Bittle, Jarred, Katie and myself.
We found our one rep max in either Snatch or Clean. I tied my one rep snatch with 165. Kevin cleaned 325 and Katie snatched 103. All PRs.
After that we found our 2 rep max front squat. I got 245.
WOD
3 rounds with a 20 minute time cap
20 Burpee pull-ups
20 front squat 135
20 box jump 24"
Kevin (155) and Katie finished
I was 6 box jumps from finishing.
I still need to work on those.

Tough three days of workouts. Took the next 2 days off.

Heading to a wedding rehearsal.
Drew and Megan get married Saturday.
Oh boy.

Barbara

We are starting a paleo challenge at our gym and we are doing Barbara as our benchmark WOD

Well this is the first time I have done this workout and it is pretty tough.

My time was 30:37 and I had the 4th best time of the day. My buddy Chan who is 40 years old had the 3rd best time. Not bad for a couple of old guys.

I felt pretty good today and did another tough workout that I will blog about tomorrow.

OVHS PR

This post is from the WOD we did Sunday.
First we did some Overhead Squat work. We did 5 sets of 3 reps.
135, 155, 175, 185.
I decided to go for a one rep max and got 210. (5 pound pr).

The WOD was a remix of a 2012 regional WOD

As a team we had to do 2000 meter Row 100 pistols and 60 hang power Cleans. We could break it up however we liked. Katie and I were on a team and I used 185# and she used 83#. We broke up the pistols evenly but she did more cleans than I did. The most reps I could put together was 5 reps. Most of the sets I broke up into 3 and 4 reps.

We had a bunch of people at open gym on Sunday and it was a tough WOD.

Clean ladder

The day after CrossFit Total we did a clean ladder.
12 minutes to get as many reps as possible
20 reps at 95
20 reps at 135
20 reps at 165
20 reps at 195

I got 13 reps at 165. My back started hurting pretty bad halfway through 135. Very tough wod

My buddy Conor had surgery on his torn pec. I hope he gets well soon. He will be missed.

CrossFit Total

Well I did one of my least favorite CrossFit workouts today. "CrossFit Total". Brice and I did this at 4:00 before the classes today. I almost got him. He only beat me by 300 pounds.

I had a very good day.

Backsquat 325
That is a PR of 10 pounds from just last week.

Shoulder Press 165
That is a PR of 5 pounds

Deadlift 390
I was most excited about this. My previous PR was 375 and I have only gotten that once like 2 years ago. This was a major hurdle for me and I felt like I might have had more.

Feel good about where my strength is going and I am going to keep working on getting stronger.

Big day at the gym today as well. Good energy and big PRs for people.

Muse out.