Nancy and Conor's Last Day.

Bad day all around. I sucked at "Nancy" and I sucked at my friendship with Conor. He moved away. 

"Nancy"

5 rounds

400 Meter Run

15 Overhead Squat (95)

16:57

I did the ovhs unbroken but the running not so much. 

It was fun working out with the noon class. Some characters in that class. (Griffin)

I have said this before but days like yesterday are the worst part of having a gym. I get used to see someone everyday and they up and leave for a year. What am I supposed to do? I guess I will snapchat Conor everyday.  Your energy and good attitude will be missed. 

Snatch PR and Jackie PR

We finished our snatch cycle and I started at 175 pounds 6 weeks ago and I got 180 pounds on Monday. I almost got 185. Next time.

Jackie

1000 meter row

50 thrusters with 45 pound bar

30 pull-ups 

6:59 

I haven't done pull-ups in 8 weeks because of a lat injury and I was worried about how this would go. I will have to say pretty well. I did 30 straight butterfly pull-ups unbroken. 

I took it easy on the row at about a 1:55 pace and I did 25,15 & 10 on the thrusters and rested on my back. 

Red Dirt training

Bittle and I did a 10 minute EMOM of 6 reps at 135 pound front squats. Second half of the emom we used 155 and on last set we did max reps in 30 seconds and I go 13 reps. 

Floater WOD practice. 

3 rounds of 

3 minutes 

500 meter row and max reps of back squat at 205 pounds

Rest 3 minutes

13,13,14

Mcalester WOD

I went down to indoor football facility Sunday morning with Zathan and Josh.
We did an EMOM of Full cleans starting at 135 and going up 10 pounds every Minute.  We had to hold the bottom position for 10 seconds and then standup out of it until we failed.  I failed at 225# and Zathan failed at 235.

Sled WOD:
Quick burner WOD was what I had in mind for us.

2 Rounds
40 Yard Push
20 Pushups
40 Yard Drag
20 Squats

Zathan won.  Thanks for letting me workout with you guys.

2010 South Central Regional Final Wod

Still a little sore so I didn't want to go to crazy today. 

We did a 5 minute strength of 135 snatch every 30 seconds. I did this in my regular shoes and I caught some high and some low. Missed my first one and hit the rest.  

WOD:

10 muscle ups

15 Handstand Push ups

20 Squat cleans (155)

530 Meter Run

10:22

First time to do Muscle-Ups in 2 months. Not too sore. 

2009 Games WOD 5

Today I was still pretty sore but Bittle wanted to hit it hard again so I said lets do it. 

10 minute EMOM

8 thrusters at 95 pounds

2009 CrossFit Games WOD 5

3 rounds

30 wall balls (20)

30 snatch (75)

We put a 20 minute time cap and we scaled accordingly. Darnell, Heidi, Bittle and Jarred joined me on this little adventure.

I used 65 pounds and I did hang snatch. My back tighten up like we thought that it would. I finished at a time of 17:11. 

I think I am going to take another day off tomorrow. 

Sore

Sore

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.