Airdyne.

Friday morning. I got up to gym and did 30 minutes on the Airdyne at a good pace. I went around 9 miles. After that Brice and I did 15 sled pushes with 6 plates on it. Blah. 

New program.

Brice just got back from the OPT programming seminar and we are going to give this our undivided attention (beside benching with Abbott on Fridays).

I am going to try and get my Aerobic Capacity up. I feel like I have decent "wind" but I get tired pretty fast compared to some of the better crossfitters.  I feel like my strength has gotten decent over the last year and time to turn up to the next level aerobically.  

Phillip, Dooner and I did 500 meter rows 10 times. We rested 2 minutes between each with a 5 minute rest halfway. First 5 we kept rower at 1:50 pace and second 5 we kept at 1:48 pace. Last one was for all the marble and I got a 1:39.9 and Phillip got a 1:40.2 and Dooner got a 0.0 because he quit after the 6th 500. 

I did the class after that. 

One rep max shoulder press (175)

Uphill 200 meter sprint X 5

These felt good and I proved once again that I am the fastest kid alive. 

Front squat and "Lynne"

Tried to find my new one rep max front squat today but failed at 295 and 285(my pr). I got 275 pounds. 

I did "Lynne" today which is 5 rounds of max effort body weight bench press and straight to max effort kipping pull-ups with rest between rounds. 

Rd 1: 12 bench press/ 30 pull-ups 

Rd 2: 12/33

Rd 3: 10/20 (ripped palm)

Rd 4: 8/15

Rd 5: 10/10

Haven't done this wod in 4 years. I don't like ripping. 

Red Dirt Part 3

I am going to go against the grain of my blog and talk about a few other people. Please don't be upset if I don't single you out but I was especially proud of a few people that competed in the Red Dirt this weekend. 

Koda as a whole had a pretty good showing. In the scaled male division we had the top four places and 6 of the top 10. In the Rxd male division (counting Koda Norman) we had 5 of the top 6 places. 

I want to start by talking about the 4th place finisher Jacob Schneider. Jacob has always been very strong that hasn't really worried to much about form per se.  Jacob had a pretty bad experience at the Fittest in OK earlier this year. He was on a team and had a little hit of trouble on the Knees to Elbows. He said he would never do a comp again and was pretty embarrassed. Instead of quitting he kept coming and started working on his weaknesses. He decided he wanted to do the Red Dirt and really went to work. We both felt like the wods were pretty good for him and we were really only worried about the last wod. Jacob is not the most flexible guy so the bar was tough for him to overhead squat 6 weeks ago. He really didn't think he would finish that wod when it came out. He worked on overhead squat pretty much every other day since the wods came out, And finished the last wod in 8th place at a time of 8:07. He was a little upset that he didnt make the podium but I think he was proud of how he trained up to the comp and how he did on game day. 

The best thing about Jacob is how he cheers for his friends when they are on the floor. Jacob will not let you rest in a workout while he is watching. He will yell at the top of his lungs untill you pick the bar back up. 

Next up I want to talk about Jerad Abbott.  Abbott has been with Koda since the beginning when in some 4:30 classes, it was just Jerad, Reid and I working out together.  The main thing I want to talk about is the rope climb, thruster and HSPU wod that the rxd guys had to do.  I was watching him go through all the thrusters unbroken and was just amazed at how good his form had gotten since those days in the beginning.  I could tell that he was doing good on the wod, so when his heat was over I went out on the floor to see how he did.  I said "great job man, your reps looked awesome". His judge said "easiest judging I have had all day, every rep was perfect". One of the first videos Ed made for us we had the camera on Abbott and his thruster were terrible. I never could really put it out because it was so bad. (Real talk).  All of Abbott's hard work really paid off last weekend and we were all so proud of his 3rd place finish. He also went unbroken on both sets of the 21 OVHS at 135 pounds on the last wod to make the podium. Which was pretty awesome. 

Last I want to talk about Phillip Gordon.  Phillip came in second on the final wod to get his 3rd place finish overall. He has also been working super hard over the last month to get ready for this competition.  Phillip comes in a lot around 3:00 to workout by himself before he goes home to take care of his son.  A lot of people didn't expect much from him because they never see him workout and he is a ginger. I knew he was going to do good so I wasn't surprised at all. What most people don't know about Phillip is that he used to weigh well over 300 pounds and now he is kicking butt in crossfit competitions.  Super proud of this guy and can't wait to see how much better he gets. 

Sorry I couldn't write about everyone, but know that I am happy that Koda has brought you all into my life. 

Enough of this sappy stuff. Back to writing about myself tomorrow. 

I guess Doonkeen likes to sit around and watch me come in second to him. 

Red Dirt (part 2)

I was feeling reasonably well physically after the front squat wod, and was ready to take on WOD 2. 

It was at 10 minutes AMRAP of:

5 push-ups

10 Thrusters (95)

15 KettleBell Swings (53)

My goal was to pace myself and go unbroken as long as a could.  I did a good job pacing myself at first. Everyone around me was going fast out of the gate, but I kept to my plan and took rest between movements.  I had done this wod a few times and I knew how the last 3 minutes felt and I had a feeling people would start slowing down.  I went unbroken until the 4th round on the kettlebells. I actually got 5 reps less than what I got when I did this wod a few weeks ago. I got 5 rounds, 5 push-ups and 6 thrusters which was good enough for 2nd place on this workout (behind Doonkeen, shocker). 

After my second place finish on the second wod I felt like I had pretty much gotten on the podium. I knew the last wod was a good one for me so I just wanted to stick to my game plan. 

WOD 3:

2 rounds

9 Burpee Pull-ups

15 Power Snatch (95)

21 Over Head Squat (95)

I took it slow on Burpee Pull-ups and was one of last one to my bar for snatch. I did 10 straight, rested and 5 and kept it overhead and did 21 straight OVHS. Dooner and I got back to the pull-ups bar at the same time, but I slowed down and he sped up (jabroni). I broke the next 15 snatch into 5,5,3,2 and I did the OVHS in 2 sets. Final time was 6:36 which was 3rd place on the final wod. 

I ended up in second place and was pretty excited standing on the podium with 2 other Kodites. (Doonkeen and Phillip). 

Props to Aaron and CrossFit 405 for having a fun event. All of the judges I had were fair and did a good job. 

Part 3 and 4 coming soon. 

Red Dirt Season is Over (part 1)

This will be a long post so buckle in. After all of my preparation I came in 2nd in the scaled division.  This was my first podium in my crossfit career and was pretty excited with how it went after all our hard work. 

I got there around 7:15 just in time to watch CrossFitOKC and CrossFit Central Tie in the first Wod. Which is crazy considering they did 400 reps as a team. I also so Lorin finally get over her Power clean hurdle and get a PR of 143 pounds. Enough about everyone else, lets talk about me. 

I had an idea that I could win the floater WOD so I did it first. 

3 minutes to Row 500 meters and your score is number of reps of back Squat at 185 pounds. 

I rowed a nice smooth pace of 1:45 and had about 1:08 to do squats. I got 30 reps and won the event by two reps over Doonkeen and Phillip gott 27 reps.  I had practice this wod 3 times and the most I had gotten was 26 reps. Game Day Baby!!  This took more out of me than I thought and was glad I had almost 2 hours to rest. 

WOD 1. 

1 power clean & 1 front squat, 1 power clean & 2 front squats, 1 PC & 3 FS etc...

This is a very tough workout and I was ready to get this one over with. I wasn't feeling super great for some reason so I just tried to tough this one out. 

I did this a few times and the best I got was 12 complete rounds and 4 reps in the 13th round. 

I thought I would be able to complete 13 rounds but I only got 12 rounds and 8 reps in 13th round. This was good enough for 5th place and I was fine with that.  

Part 2 tomorrow.