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.