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

BLOG is back.

40

Well I am 40. Let's see what happens now I guess. 

Lurong WOD 7

Battle over the Redlands start Saturday so I wanted to get the Lurong WOD done  today so I can work on stuff tomorrow. 

The workout was pretty good practice for this weekend so it was a good tough wod to do on the final week. 

Reps of 3,5,7,9,11 of

Burpees

Front Squats (95)

Push Press (95)

100 meter farmers carry (53 lbs in each hand) 10 meters at a time. 

After you finish the round of 11 you get to do 13 Burpee Muscle ups.  Time was 15:26. No missed muscle ups which is nice. 

Race for the Cure and Open Gym Workout

So a few of us went down and ran the Race for the Cure 5K Sunday morning. It was a new route this year and it was very fun run. I tried to run with Ed but he seriously carb loaded the night before and I couldn't keep up with him (he drank all night).  My time was 24:32 which is pretty good since by diet has gone down hill this last week. 

At open gym later that day I did a 12 minute amrap of:

20 walking lunges (with overhead plate 45lbs)

200 meter run

3 hang power cleans (205lbs)

I got 4 rounds and 16 lunges. 

We got our workouts for Battle over the Redlands. I will post them this week.