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.

I Need to do a Better Job

I need to do a better job of tracking my strength numbers and my workouts.  I am also starting to work on my weaknesses in preparation for the open. 

I set a goal for 2015 that I would overhead squat 250 pounds.  I achieved that goal today January 2nd. So new goal will be 30 foot handstand walk. 

I worked out with the noon class today and the strength was:

10 minute EMOM of banded bench press.  I used 95 and 115 with the red band. 

We did a workout from the 2014 First Timers Open. 

8 minutes

30 double unders

10 cleans (95)

30 double unders

10 cleans (135)

30 double unders

10 cleans (185)

30 double unders

Max reps cleans at (225)

I ended up with 14 cleans at 225

Before I coached the 5:00 pm class I did an EMOM on my weaknesses. 

Odd: burpees to 6 inch target

Even: bounding burpees to 20 inch box

I did 20 seconds on for max reps in each movement. 

Burpees: 8 every round

Box jumps: 10-12 every round. 

Oh yea. Drew and I are back together again. More details on this coming soon. 

13.3 and Jackie

We finished off our week of tests with open wod 13.3 and Jackie

Friday 

One rep max front squat

Stopped at 295 (1 rep is 315)

13.3

Amrap 

150 wallballs 

90 double unders

30 muscleups 

I finished the wallballs in 6:54 had a game plan and didn't rest more than 10 seconds and I usually just rested 5 seconds. The double unders took longer than I wanted but that was ok. I still had over 3 minutes to do muscleups. In 2012 and 2013 open I got 15 muscleups and this time I got 17 muscleups.  I felt alright about that. I would like this to show up again in 2015 open. 

Sunday 

I found my one rep max front squat again but this time with a 5 second hold at the bottom. I got 275. 

Jackie

1000 meter row 

50 thrusters (45 pound bar)

30 pull-ups. 

6:10

I had a game plan to finish under 6 minutes but didn't quite make it.  I rowed at a 1:50 pace and finished the row at 3:41. I got right into my thrusters and did them unbroken but I just did them too slow I guess. Pull-ups were fast and unbroken but couldn't make up for my slow thrusters. 

I did an emom of snatch and at the end I hit two reps at 185 which is good for me at the end of a emom and tough strength and Jackie. 

Good day. 

Test Week at Koda

We did some testing at Koda CrossFit this week so I thought I would blog about it. 

Monday:

Shoulder press 1 rep max 165 (pr is 175)

Weighted pull-up 1 rep max 108 (10 pound pr)

2K row test 7:10. I wanted sub 7 but that is fine. 

Tuesday:

Power clean 1 rep max I got 265. My pr is 275 so skipped that and went straight to 280. Missed it pretty bad but that is fine. 

Grace 

30 reps of ground to overhead at 134

2:28 which is a really big PR. I did singles on every rep. 

Wednesday:

Fran 

21-15-9 of thrusters and pull-ups. 

2:57

Sub 3 minutes has always been my goal and I finally got it. I never have to do Fran again. 

Here is a pic of me failing a clean at what looks like around 135 pounds back in 2010. 

Good Day of Training.

This was my final day of training for the week so I hit it hard. 

Started with 5x3 bench press at 185. 

Brice, Matt, ECD and I did a different little workout. 

10,9,8....

Strict hspu/jump and touch wall ball target. We started with 530 run and end it with 100 double unders. I had to go to an abmat on the round of 8 on. Unbroken on 100 double unders. 

I worked out with the 5:00 pm endurance class. 5x5 high bar back squat at 245 was hard. 

4 rounds of 8 slam balls and 200 meter sprintish. 

Push Press 1RM

Did a few things today. 

Found my one reps max push press 215

Max set of dead hang pull-ups 16

I did a very tough workout. 

5,4,3,2,1

Full snatch at 155 pounds

Muscle ups

Time was 8:23

That was the heaviest I have ever gone with snatch in a workout and I had at least 5 misses. Unbroken on muscleups. 

Box squats 

5x3

185

Muse out. 

A Day in the Life of Me

Breakfast at 8:00 AM

3 eggs over medium and 4 pieces of toast. They might have had peanut butter and jelly on them. 

Taught 9:15 class

At 11:00 Falco and I did some lifting. He did some box squats and I found my one rep max power snatch and high bar back squat.  

I got 190 on power snatch which was a 5lb PR that has been with me for 10 months.  I weigh 180lbs right now so it was nice to finally hit that.  15lb PR for my high bar back squat at 330lbs.  Falco did like 380 on the safety bar back squat which is pretty good. 

I taught the noon class and did the strength with them. 

5 sets of 4 reps of front squats at 185. The timing scheme was 1,1, X, 2.  1 second down, 1 second hold, explode and 2 seconds at top. Worked on my breathing and tried to stay fast the whole time.  

Went to whole foods and had a wrap with double meat and carrots and lettuce. 

At 4:00, Jason and I practice WOD 1 for this weekends CrossFit Team Series. We put together a masters team of Amy Jordan (from CrossFit Native), Natasha Bennett, Jason Sumner and I. We were 1st and 2nd on the podium at The Red Dirt Classic. 

12 minute Amrap of alternating rounds of 30 double unders and 65lb ground to overhead. Jason and I finished 11 rounds and 26 double unders. We hope to finish 12 rounds this weekend. 

I drank some chocolate milk with protien powder and taught 4:30 and 6:00. 

After I finished the 6:00 pm class I went to Arobb's movement's class and did "Baseline" with them

500 meter row

40 squats

30 sit-ups

20 push-ups

10 pull-ups 

3:57

About 8:00 PM, Mai and I went to Saturn Grill and I had a Salmon Caesar Salad. 

A good day of training and coaching. 

Here is a pic of Jason at last weekends comp.