Red Dirt WOD 2

I did the second WOD again today. 

10 minute AMRAP

5 push-ups

10 thrusters (95)

15 KBS (53)

Last time I did it I got 

5 rounds, 5 push-ups and 1 thruster

This time I got

5 rounds, 5 push-ups, 10 thrusters and 1 KBS

I think I will get 6 rounds plus on game day. 

I worked on snatch balance and snatch drops with 95 pounds afterwards. 

CrossFit OKC got the golden Hammer back from us today over at the Doom Room today. Good job guys. It was a close match. 

Koda CrossFit Norman got 3rd place today. 

Koda got 2nd and 3rd. 

Nick about to power clean a lot. 

Did A Lot today.

Had the OKC 9:00 crew back together today (+2). Jarred, Ryan, Waders, Dooner and Heidi. 

Started with an 10 minute EMOM of

Power Snatch on the odd (95) max effort in 20 seconds

Front Squat on the even (135) max effort in 20 seconds. 

I finished with 45 total squats and 37 snatches. This got my back pretty good. 

Drew did the WOD with us. 

10!

Box jumps (24) step down 

Ring dips

Deadlift (185)

9:07  

After I taught the noon class; Mai(35 pounds) Lorin(45) Brice(105) and I(90)pulled the sled around the block (530 meters). A real calf burner for me. 

During the 4:30 class I decided to get my swole on so I did;

10 rounds

10 reps of bench press (135)

10 reps of ring push-ups. 

Not timed. 

Went to eat Salmon with the parents after all that. 

Not a bad little Friday. 

Red Dirt Ready

10 minute EMOM

9 thrusters (95)

I only got 8 reps on the 7th round and 0 on 8th round. 9 and 10 on the last 2 sets. 

After that we went straight to sled drags getting heavier every round

After that we went straight to 100 push-ups for time

5:20

After that I wanted to do some heavy full cleans while I was tired

5 sets of 2 reps

135,155,185,205,225

Heavy singles 

235 and 245. 

Took Thursday off. I mowed the lawn and it was hot. 

Willis Tower in Chicago. 

Nancy and Conor's Last Day.

Bad day all around. I sucked at "Nancy" and I sucked at my friendship with Conor. He moved away. 

"Nancy"

5 rounds

400 Meter Run

15 Overhead Squat (95)

16:57

I did the ovhs unbroken but the running not so much. 

It was fun working out with the noon class. Some characters in that class. (Griffin)

I have said this before but days like yesterday are the worst part of having a gym. I get used to see someone everyday and they up and leave for a year. What am I supposed to do? I guess I will snapchat Conor everyday.  Your energy and good attitude will be missed. 

Snatch PR and Jackie PR

We finished our snatch cycle and I started at 175 pounds 6 weeks ago and I got 180 pounds on Monday. I almost got 185. Next time.

Jackie

1000 meter row

50 thrusters with 45 pound bar

30 pull-ups 

6:59 

I haven't done pull-ups in 8 weeks because of a lat injury and I was worried about how this would go. I will have to say pretty well. I did 30 straight butterfly pull-ups unbroken. 

I took it easy on the row at about a 1:55 pace and I did 25,15 & 10 on the thrusters and rested on my back. 

Red Dirt training

Bittle and I did a 10 minute EMOM of 6 reps at 135 pound front squats. Second half of the emom we used 155 and on last set we did max reps in 30 seconds and I go 13 reps. 

Floater WOD practice. 

3 rounds of 

3 minutes 

500 meter row and max reps of back squat at 205 pounds

Rest 3 minutes

13,13,14

Mcalester WOD

I went down to indoor football facility Sunday morning with Zathan and Josh.
We did an EMOM of Full cleans starting at 135 and going up 10 pounds every Minute.  We had to hold the bottom position for 10 seconds and then standup out of it until we failed.  I failed at 225# and Zathan failed at 235.

Sled WOD:
Quick burner WOD was what I had in mind for us.

2 Rounds
40 Yard Push
20 Pushups
40 Yard Drag
20 Squats

Zathan won.  Thanks for letting me workout with you guys.

2010 South Central Regional Final Wod

Still a little sore so I didn't want to go to crazy today. 

We did a 5 minute strength of 135 snatch every 30 seconds. I did this in my regular shoes and I caught some high and some low. Missed my first one and hit the rest.  

WOD:

10 muscle ups

15 Handstand Push ups

20 Squat cleans (155)

530 Meter Run

10:22

First time to do Muscle-Ups in 2 months. Not too sore. 

2009 Games WOD 5

Today I was still pretty sore but Bittle wanted to hit it hard again so I said lets do it. 

10 minute EMOM

8 thrusters at 95 pounds

2009 CrossFit Games WOD 5

3 rounds

30 wall balls (20)

30 snatch (75)

We put a 20 minute time cap and we scaled accordingly. Darnell, Heidi, Bittle and Jarred joined me on this little adventure.

I used 65 pounds and I did hang snatch. My back tighten up like we thought that it would. I finished at a time of 17:11. 

I think I am going to take another day off tomorrow. 

Sore

Sore

Red Dirt Dry Run

Ryan Bittle had an idea that we should do all the WODS in one day to get a good feel on how it would be and see if the specialized training we are going to do for the next month and a half will work. This morning at 8:00 am Ryan Bittle, Ryan Doonkeen and myself started WOD number 1. I won't share how my buddies did but I will share how I did and what my strategies were. 

8 minute AMRAP of power clean and front squats. 

1 power clean 1 front squat, 1 power clean 2 front squats, 1 power clean 3 front squats, etc....

I finished the round of 12 and 2 reps into the round of 13. I did this last week and only got a bit over 10 rounds and my back was on fire. I did some good mobilization this time and was able to keep my back vertical and that helped my lower back.  This time I also did the actual squats faster and had some planned rest. 

I had some protien and ate a boiled egg and rolled out my quads before I taught the 9:15 class. 

Wod number 2 started at 11:20. 

10 minute AMRAP of:

5 push-ups

10 thrusters (95#)

15 Kettle Bell Swings (53#)

This wod surprised me with how it kicked my butt. I knew thrusters would be hard because they always are, but the Kettlebell swings were hard right after the thrusters. 

I got 5 rounds and 5 push-ups and 1 thruster. I was able to do the first 3 rounds of thrusters unbroken and I had to break the last round of KBS into 10&5. I will go unbroken on the KBS on game day and I will be doing a few thruster EMOMs to help with that portion of the wod. I did the push-ups unbroken which is pretty awesome. 

We waited 20 minutes and did the "Floater Wod"

3 minutes to get as many reps as possible of back squat at 185# after you row 500 meters. 

I rowed mainly with my arms and rowed 500 meters in 1:50 which left me 60 seconds to squat. I went low back squat and got 19 reps.  I think I can get around 21 or 22 reps at the competition. 

WOD 3 started at 3:45 and was my favorite of the day. 

2 rounds of 

9 Burpee Pull-ups

15 power snatch (95)

21 Over Head Squat (95)

7:20

I just went smooth on the burpee pull ups and tried to go crazy on the rest. I did the first set of snatch with 10 unbroken and then 5 reps straight into the OVHS. I did 15 before I put the bar down and then finished the last 6 reps. I finished the first round around 3:15ish, I think. The second set of snatch is what did me in. I did 6,4,3 and 2 to get to my 15. After the last 2 reps of snatch I kept it overhead for 21 straight ovhs.  I want to be under 7 minutes for this last wod and I will have to work on my power snatch to achieve this. 

I felt good throughout the day and my back never locked up which is good considering I did 192 total squats throughout the day.  I'm not sure about my food intake considering I ate sushi at Whole Foods between the floater and last wod. 

Thanks to Ryan and Ryan for doing this with me today. 

Probably gonna take the next two days off.

Red Dirt Season. 

Friday and Sunday

Friday:

Ryan Bittle and I started with a 10 minute EMOM of 5 thrusters at 115#. 

The noon class that day got a special treat: I worked out with them. 

Strength:

Tempo High Bar Back Squat (3 seconds down/3 seconds hold/explode back up)

I worked up to 225.

WOD:

The Chief

3 Power Cleans (135)

6 Push-Ups

9 Air Squats

5 rounds of 3 minutes on and 1 minute Off

I got 22 rounds

Sunday:

I wanted to find my 1 Rep Max Split Jerk.

I worked my way up to 235 and missed my first attempt and almost turned my ankle.  I hit is my second time and got 245 and then 255 which was 5 more than Wade Bittle got. Eat it Waders. Nice seeing him today though. 

So Monday I am going to do all the Red Dirt WODS through out the day to get a feel of the pain I will feel in August

Got to get Red Dirt Ready. 

Here is my buddy Wade from a few years ago. 

Two-A-Days

Back to CrossFitOKC for an 11:00 class today with some good buddies. Brice, Jarred, Dooner and I went for a Throwback Thursday WOD. Ginny was our coach and Drew and Kameron showed up and we had a real nice Bro-session. We started with a strength of: 5 X 1 clean into 3 thrusters. Jarred, Dooner and I worked up to 165 and the big dogs worked up to 235.

WOD 1:

3 rounds of 3 minutes with 1 minute rest

400 meter Run and Deadlifts in remaining time at 50% of 1 rep max.

Jarred, Dooner and I used 205#, Brice and Kam used 275# and Drew used 315# (ouch). I don't know everyone else's totals but I got 25, 15, 15. My runs started getting really slow and it was hot and I am a big weenie. 

We finished with a 10 minute EMOM of handstand practice. 

This was the class that Jarred and I used to go to when we first started and it was fun to go back there again. We are hoping to get to do this more often so we can help push ourselves past our comfort zones. CrossFitOKC will always have a special place in our hearts. 

WOD 2:
Sled Pull 40 Meters
21 Burpees
Sled Drag (Backwards) 40 Meters
15 Burpees
Sled Pull
9 Burpees
Sled Drag

This was Sectional WOD from 2010 and I remember it killed me.
My time was 3:38

Fran Practice

I worked out with the 7:00 AM class and we did a little Fran Practice. Our goal was to go unbroken on all sets so we rested the amount of time it took to do that particular set.  I am nursing a strained Lat so I did ring rows. I did all the thruster unbroken at 95 pounds. The round of 15 is always the hard round but I went slow and finished.

We rested a bit and Staci Jo Welch IV, Katie, Ken, Dooner and I did some Red Dirt Practice.  

We did 3 rounds of: 

Unbroken power snatch max effort

Rest

Unbroken overhead squat max effort

10/15

11/21

7/15

Last set we went straight from snatch to ovhs without putting the bar down

I am going to row a smooth 2K later this afternoon.

Rest Day

Found out all the wods and got signed up for Red Dirt Classic. Filled up really fast and I think we will have a ton of Koda people competing. 

Did some mobilizing today and ate about 6 pieces of pizza with my buddy Chan. 

Going to hit it hard tomorrow. 

Red Dirt Season

I did WOD 1 from Red Dirt Classic today and it was hard. 

8 minute ladder of 1 power clean and 1 front squat, 1 power clean and 2 front squats etc.  

I finished 10 front squats and 4 in the 11th round. My back and my wrists hurt the most and I will work on my mobility in the next few months. 

Rested a bit and did 3 sets of unbroken:

3 press, 3 push press, 3 push jerks and 3 split jerks at 115 pounds. 

Rested for a bit and rowed 2000 meters at around a 2:00 pace. 

I hope you guys are ready to read my blog because it is back. 

Had some PRs since I have been gone. Getting stronger but my cardio isn't that good right now. 

Power clean PR

I did a power clean workout today where started at 135 pounds and went up 10 pounds every minute. I also didn't use my lifting shoes and I got 265 and failed at 275. Feeling strong

Blog is back.