Back At It

I am back to blogging mainly to keep myself accountable and keep track of my return to fitness.
I did 6 rounds of 500 meter row with 4 minutes of rest. I immediately got off the rower and jogged a 200. I usually got back and rested about 90 seconds. I have been rowing for awhile but I have been keeping the damper at less than 3.  I did my first 500 under 2:00 minutes since I have been back.

Humbled

Workout was 

120 wallballs

80 chest to bar pullups

60 hspu

With a 20 minute time cap

Didn't finish. Womp womp. 

Only got 43 hspu. 

I Had a Good Couple of Weeks

I had two back to back 1st place finishes in back to back weeks.  Fittest in OK followed by The Fittest Games. I had to come from behind to win on the final workout to win The Fittest Games so that was fun. Here is a pic. 

On to today's workout. 

A few of us hard hitting fellas ran some hill sprints. We did about 8 sprints ranging from 40 to 80 meters. 

After that, Tre, Jacob, Drew and I did some lifting. 

Shoulder press

6,5,4,3,3,3

95,115,135,155,155(2),155

Back squat

6,5,4,3,3,3

225,255,275,295,315(2),315(1)

We worked on our aerobic capacity after that. 

Row/Airdyne

50/50

40/40

30/30

20/20

10/10

21:00 minutes

We rested 1 minute and did a max set of ring muscle ups and I got 11. I rested one more minute and did max set of bar muscleups and only got 4. Every year the Open has muscleups in a workout and it is always after a bunch of stuff.  I have been doing muscleups after workouts when I am tired. 

Muse out. 

3 rep max Shoulder Press

I'm We found our 3 rep max shoulder press today and it was a whopping 155. Work to do

3 rounds with 5 minute rest between rounds

6 cluster (115)

12 chest to bar pull-ups

6 thrusters

12 pull-ups 

6 front squats

2:04

2:08

2:07

Unbroken but thrusters were slow as always.  

Here is a pic of me teaching Tre how to box jump.  

A Lot of Volume for me

Started the day with banded front squats. 12 sets of 2 starting round every minute.  I used little red bands and 135. Kameron used 225. He is stronger than me.  After than Jacob and I did 9 sets of 3 "banded deficit deadlifts". We used medium band and I used 135 again. Both of those strengths I went for speed. No grinding it out.  

Jacob, Drew and I did a 21 minute emom of working on our weaknesses. 

I did 25 seconds of Max effort of

Burpees

Push-ups

Rebounding box jumps (20 inch)

After lunch Conor and I did 3 minutes of handstand holds against the wall.  It took me 7 sets which is bad.  We rested a bit and I did a 14 foot handstand walk which is a PR.  I did a new drill to help with my push jerks. I walked out of rack and did a few sets of 2 reps of dip and drive in the front rack.  I used between 225-295. 

After all of that weakness work, I decided to do something fun. I did the strength with the 4:30 class. 

8 minute EMOM

4 hang power cleans

I used 205 for first 7 minutes and 225 for the last round.  

Tired now. 

Back squats and muscle ups

Back squats with a 3 minute pause at bottom is no joke.

185x5

205x4

225x3

275x2

285x1

295x1

Follow the leader workout with Drew

20 wallballs (25 lbs) and 10 burpees to 6 inch target

20 slam balls (30 lbs) and 10 burpees 

20 lunges holding slam ball and 10 burpees

20 kettlebell swings (88 pounds) and 10 burpees

250 meter row and 10 burpees

Took us 11:30

We waited 6 minutes and did a 10 minute emom of muscle ups.  He did 4 each minute and I did 3 every minute. I missed on my final round. 

Good day of training. 

Here is a pic from ACO 

Some Training and Fun Developments at Koda CrossFIt

Saturday Training

4X8 at 31X1 (3 seconds down 1 second hold explode up)

2 sets at 135 and 2 sets at 155

WOD

6 rounds of 90 seconds starting every 5 minutes

Rounds 1,3,5 Row for Meters

Rounds 2,4,6 AMRAP of 5 DL + 5HPC + 5 Push Press (115)

1: 481 meters

2:  3 Rounds plus 9 reps

3:   450ish meters

4:  3 Rounds plus 7 reps

5:  440ish meters

6:   3 Rounds

Weakness Work

10 Minute EMOM of 3 Deadlifts at 315

rested a bit 

We did 3 sled pushes on the black mats which is tough.

Sunday Training

Weakness Work:

I worked on catching the snatch at the bottom.

We started at 135 and went up 10 pounds every set and did one full snatch and one hang snatch.  I hit 195 and missed 205.  I went back down to 200 and missed it from the ground but hit it from the hang.

  So I finally snatched 200 Pounds.  NICE.

We did a test after that.

15-12-9

Power Cleans

Burpees

Rest 10 minutes and do it again.  

3:19 and 3:37

Goal was to go hard and finish close to the same time.  I wanted to be within 10 seconds but not quite.

Ok so here is some new stuff happening at our gym.  We want people to have fun when they're at Koda.  When I am done coaching a class I love when people leave the gym laughing and smiling. Having fun and promoting a healthy lifestyle is always our main goal.  That being said, Brice and I love to do competitions so I think that rubs off on the rest of the gym.  We have had a lot of Kodites standing on podiums at local competitions and we have done reasonably well at Regionals.  

Here is some background on the other Owner of Koda CrossfFit 

Brice Collier

2010 Regionals - South Central Regional - 6th place (top 4 went to the Games that year)

2011 - Deployed

2012 - CrossFit Games Open Asia Region -1st Place 

2012 - Asia Regional (deployed) - 3rd place (1st place went to the Games)

2013 - CrossFit Games Open North Central Region - 20th place

2013 - Koda Team - 8th Place

2014 - CrossFit Games Open North Central Region - 22nd place

2014 - Koda Team - 17th place

Here are some other Koda Members That have been to CrossFit Games Regionals

Matt Chandler

2010 Individual

2012 Team

2014 Team

Solange Eddy

2013 Team

2014 Team

Gina Callaway

2013 Team

Jerad Abbott

2013 Team

Katie Hamm

2014 Team

Taylor Sanders

2014 Team

So I am listing some of our accomplishments because we have had a few high level CrossFit competitors join our gym lately.

Tucker Hood

2014 - CrossFit Games Open North Central Region - 58th Place

2014 - North Central Regional - 30th Place

Brad King

2012 - CrossFit Games Open North Central Region - 35th place

2012 - North Central Regional Team

2013 - CrossFit Games Open North Central Region - 34th place

2013 -  North Central Regional - 20th place

2014 - North Central Regional Team 

Kristen Rosenau

2012 - North Central Regional Team

2013 - CrossFit Games Open North Central Region - 14th Place

2013 - North Central Regional - 18th Place

2014 - CrossFit Games Open North Central Region - 48th Place

2014 - North Central Regional Team

Kameron Rosenau

2010 - Regional

2011 - CrossFit Games Open North Central Region - 13th Place

2011 - North Central Regional Team

2012 - CrossFit Games Open North Central Region - 7th Place

2012 - North Central Regional - 24th Place

2013 - CrossFit Games Open North Central Region - 25th Place

2013 - North Central Regional - 13th Place

2014 - CrossFit Games Open North Central Region - 31st Place

2014 - North Central Regional Team

Drew Hymer

2010 - Regional Team (with me)

2011 - CrossFit Games Open North Central Region - 4th Place

2011 - North Central Regional - 18 Place

2012 - CrossFit Games Open North Central Region - 11th Place

2012 - North Central Regional Team

2013 - CrossFit Games Open North Central Region - 9th Place

2013 - North Central Regional - 7th Place

2014 - CrossFit Games Open North Central Region - 35th Place

2014 - North Central Regional Team

Drew and I have worked out a lot together in our 5 years of friendship and our strengths and weaknesses really line up together.  His Deadlift of 655 pounds is only 240 pounds more than mine and he can only Squat 190 pounds more than me.  We are pretty much the same Athlete.  In all seriousness, one of the hardest things about leaving CrossFit OKC and starting Koda was that Drew and I wouldn't get to hang out and workout together everyday.  We have stayed close friends the last three years and being together now is very important to my happiness.  

Leaving CrossFit OKC was very hard for Brice and I 3 years ago and we know that it was even harder for Kam, Kristen, Brad and Drew.  CrossFit OKC is and will always be the GodFather of all CrossFits in this state. 

Oh I forgot. Reid Reagan is also moving back to OKC in a few weeks.  He was one of our founding members of Koda before moving to Austin 2 years ago.  He went to the 2014 CrossFit Games on CrossFit Central's team.  No Big Deal.  

We are super excited about the up coming competition season and we feel the Open will be very exciting to say the least.  I feel like I have a real shot to make the top 50 this year in the open and maybe just maybe get into the top 20 after the Masters Regionals.  I will be working hard and eating good this next few months.  

Here is a pic of Kameron and Brice at the 2010 South Central Sectionals.