CrossFit McAlester

Mai is from McAlester and we went down there for Thanksgiving and did a workout at the new gym CrossFit McAlester.  Mai was very excited to hear a crossfit gym was going to open in her home town so we got up early Thanksgiving morning and worked out with a few of the owners and friends.   

Workout was a 20 minute AMRAP of:

15 wall balls (20 lb)

10 KBS (70 lb)

5 Burpess Muscle-ups

 I got 7.5 rounds and felt pretty strong all the way through the 20 minutes. 

We are very excited for the new gym and they are having their grand opening in about a month. We hope to go and celebrate with them. 

Muse out. 

Fittest Games Dry Run Day 2

Dooner and I did the last two wods of the Fittest Games on Monday morning in about a 1 hour span. 

"Randy"

75 power snatch at 75 pounds. 

My time was 5:30. I did this last year and this time was about 45 seconds faster.  I had about 20 left when Dooner finished. So that sucked I guess. 

Final WOD

30 wall balls (30 lb slam ball)

10 muscle ups

20 Kettlebell swings (70 lbs)

10 Overhead squats (135 lbs)

25 jump ropes with heavy chains. 

wall balls unbroken

Muscle ups sets of 6,4

KBS 13,7

Ovhs unbroken (felt good about this)

Jump ropes unbroken

Time 4:45ish. Can't remember exact time.  I killed Dooner on this one almost as bad as he killed me on randy. 

So that doesn't suck I guess. 

Tied my PR with 13 unbroken muscle ups on Tuesday. 

Guess who this little guy is. 

Fittest Games Dry Run

We finished one of our program "cycles" so Brice wanted to test how we are doing.  A few of us did day 1 of last years  Fittest Games. 

We started with the 2 position clean ladder.  1 clean from the ground and second clean from the hang. Ladder started at 165 and ended at 255 and went up by 10 pounds every minute. If you cleared the ladder you did deadlifts till time was up. I was able to power clean the whole ladder and did 19 reps of deadlift at the end.  Cleans felt good today. 

WOD 2

15-12-9

Shoulder to overhead with 53# kettlebell with a 140 pound farmers carry between rounds (80,100,120). I pushed press all the kettlebells and got a time of 3:01

WOD 3

2 minutes to get as many pull-ups as you can.  Whenever you come off the bar you have to do 5 push-ups. I got 50 pull-ups. I did sets of 30,15,5. When the 2 minutes is up the next wod starts. 5 rounds of 10 toes to bar and 10 burpees. I can't remember exactly but I think it was around 6:30. 

We did all three wods in around 90 minutes. Felling it today. Pretty sore. 

Amanda

I did the Benchmark workout "Amanda" for the first time rx'd today.  Was really looking forward to this today and was pumped I finished under 8 minutes, which was my goal. 

Amanda

9-7-5

Muscle ups

Full Snatch (135)

7:23

I broke up the first round of muscle ups into sets of 5 and 4.  Second round I did 4,2,1 and final round I did 5 singles so I went miss any. I did all the snatches in singles.  Good day. 

Muse out. 

 

Bear Complex, Ruck Run and Helen Practice.

I did the "bear complex" for the first time in a long time so I have no idea what my previous PR is. 

Bear Complex is

1 power clean

1 front squat

1 push press

1 back squat

1 push press

You have to complete all those 7 times without resting on the ground. Has to be touch and go. 

You do that 5 times to find you heaviest weight. 

I did:

95 pounds 

115 pounds

145 pounds 

165 pounds

Did not attempt my final set. 

The 165 took me about 3:30 seconds to complete. Had to rest on my back a lot and had to split jerk a few. 

After that Dooner and I did a ruck run that turned into a jog that turned into a walk. First time I have had to walk since we have been rucking. 

After that I did the workout with the class

"Helen Practice"

3 Rounds

12 pull-ups 

21 Kettlebell swings (53#)

400 meter run. 

Rest until 7 minutes before starting second round and rest until 14 to start 3rd round.

My times were:

2:26

2:26

2:35

I really pushed myself on the run. I could tell because Leila said I looked like a full coming down the hill. I do that when I run hard. 

Taking off tomorrow and doing "Amanda" on Thursday. 

Off to watch Dexter. 

Bench Press and Rucking

Arobb, Bart and I did some bench press at open gym. 

We did 6 sets of 4

185,205,225,225,230,235

One burn out set at 135. I got 30 reps. 

After that we did 5 minutes of push-ups ever 30 seconds

I got 90 total. 

A few of us went to Mitch park Sunday night and Doonkeen and I did a ruck run. We had 30 pounds in our back pack. 

We ran about 2.5 miles and rested and ran one fast mile. 

Here are my times. 

Annie

I wasn't going to work out today but I decided to do the wod with one of the classes.  I have worked out now 5 days in a row. Which is not what I really need to be doing and not what we preach at Koda. Today's workout wasn't a real beat down so I decided to go ahead and do it. 

8 minutes to do Annie and with time remaining as many muscle ups you can do. 

Annie was prett slow for me with a time around 6:20. Sit-ups got really hard. After I finished Annie I got 9 muscle ups. Those were hard after all those sit-ups. 

Muse out. 

Battle Over Redlands Final Day

I was feeling very confident going into the first wod of day 2. It would have been very hard for them to program a better workout for me.

Three rounds of:
30 Double-Unders
25 Kettlebell Swings (44 #)
20 Overhead Lunges (stationary, 35 #)
15 Toes to BarThen, with the remaining time, perform as many Bar Dips as possible.

Double unders are usually a rest time for me and toes to bar have never given me much trouble.  I never practiced this workout but I had an idea how long it would take me to get through the 3 rounds.  I thought it would take me around 9 minutes and it took 8:30 which left me 3:30 to do bar dips. I had a few people keep an eye on the competition to see how many dips I would need to do.  I didn't want to bang out a bunch of dips at the end if I didn't need to. I did all the double unders unbroken and the first 2 sets of toes to bars unbroken.  On the final round I did 10 and 5 singles when I saw I had a good lead.  I think I did 20ish dips before anyone started doing any. Brice had me sit down a lot and not go crazy. I ended up with 42 dips and won the 4th wod.

Final WOD

AMRAP Kalsu 

Complete as many reps as possible in 12 minutes:
Max rep Thrusters
Every minute, on the minute, perform 4 Burpees 
Score will be number of Thrusters (95 #) completed

As much as I hate thrusters I was looking forward to this event.  We did the whole Kalsu about a month before so I knew how it would feel.  Brice had a good game plan going into this workout and he made stayed beside me and coached me through it.  We rested "after" the burpees when everyone else was going to thrusters right after the burpees.  Dooner came up with this strategy when we did Kalsu at our gym.  I ended up with 71 Thrusters and won this event and won my first Masters Competition.  The best part was having over 30 Koda members at this event competing.

Battle Over Redlands Day 1

Well here is the recap of my first Masters competition. I turned 40 literally 2 days before the event so I think I might have been the youngest person in this division.  We found out the workouts a few days before but really didn't get to do much game planing. I was going to be the first one to go for every event, so we used me as the guinea pig for everyone else (which is fine since I am so awesome).

WOD 1

11 minutes AMRAP

7 deadlifts

7 front squats

7 shoulder to overhead

My goal was to complete 11 rounds. We decided to rest after the deadlifts because That was the easy part of the workout. That way we could be fresh for the front squats and the shoulder to overhead.  I was afraid that my back would tighten up but it never did. I finished 11 rounds plus 7 deadlifts and 7 front squats and 1 shoulder press. 

I thought that was going to be good enough to win but I came in second by 7 reps. I knew that I had a battle on my hands now. 

WOD 2 

1500 meter blind row

We couldn't look at our screen so we had to row by feel.  Everyone had a judge and when past 500, 1000 and 1250 meters they held up a sign. I did some practice at this and counted how many strokes I needed to stay at 1:45 pace.  I was right on my pace after 500, but like 7 guys were ahead of me. So I had to ramp it up. I wanted to have some left for last 500 so I just sped up a little. I went crazy on last 250 and thought I had caught up with the leaders but I ended up in 5th place on that wod. That put me into 2nd place with the snatch ladder left for day one.

WOD 3
Snatch Ladder

This was a very fast snatch ladder.  We only had 30 seconds to lift and rotate to the next bar.  It could be a power or full snatch with a little "Press" out allowed.  I was right in the middle if the pack so I could see what I needed to lift.  I wasn't really to confident for this workout since I knew that some old guy would use his "OLD MAN" strength, little did I know it was me that had the "old man" strength.  It wasn't pretty but I saw that no one got 185 in front of me so I needed to get it for sure.  It wasn't pretty but I got it and it was good enough for the win for this workout.  It tied my PR and left me tied for 1st with two workouts on sunday that I was thinking were good for my strengths.  Here are some pics from Day 1 thanks to our Social Media Guru Chad Hamilton.

Here is my attempt at 195 pounds.  I have been working on my feet position A LOT since that weekend.

Front Squats and WADE

My front squats are one of my big weaknesses (not counting handstand walks) so today I did some sets of 3 as heavy as I could go with one heavy single at the end.

185x3
195x3
205x3
225x3
245x3
255x3
265x3
285x1


WADE
5 Rounds for time
11 Dumbbell Power Snatch
12 One Arm Dumbbell Thrusters
11 Weighted Pull-Ups

I used 45 pounds for every movement.
The weighted Pull-Ups were singles for the most part

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