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. 

Starting back up.

Restarting my blog tomorrow. If I stop again you will know my wife and mom got on to me about my grammar.

Open Season

Blog is back. The CrossFit Games Open starts this week and I am going to document my experiences and training. This is my final year until I get to the masters division so this will be a good judge of how hard I need to work in the next year.

Sunday a bunch of us came up and did a some stuff that I had planned.

We started with 5,5,5,3,3,3 of light split jerk work. 95,95,95,135,135,165

We did a variation of last 12.2 snatch ladder. We upped the weight and did cleans.
10 minutes to get as many reps as possible.
30 reps at 95#
30 reps at 155#
30 reps at 195#

I got 72 total reps. The 12 reps at 195 felt better than I thought they would be.