Red Dirt WOD 2

I did the second WOD again today. 

10 minute AMRAP

5 push-ups

10 thrusters (95)

15 KBS (53)

Last time I did it I got 

5 rounds, 5 push-ups and 1 thruster

This time I got

5 rounds, 5 push-ups, 10 thrusters and 1 KBS

I think I will get 6 rounds plus on game day. 

I worked on snatch balance and snatch drops with 95 pounds afterwards. 

CrossFit OKC got the golden Hammer back from us today over at the Doom Room today. Good job guys. It was a close match. 

Koda CrossFit Norman got 3rd place today. 

Koda got 2nd and 3rd. 

Nick about to power clean a lot. 

Did A Lot today.

Had the OKC 9:00 crew back together today (+2). Jarred, Ryan, Waders, Dooner and Heidi. 

Started with an 10 minute EMOM of

Power Snatch on the odd (95) max effort in 20 seconds

Front Squat on the even (135) max effort in 20 seconds. 

I finished with 45 total squats and 37 snatches. This got my back pretty good. 

Drew did the WOD with us. 

10!

Box jumps (24) step down 

Ring dips

Deadlift (185)

9:07  

After I taught the noon class; Mai(35 pounds) Lorin(45) Brice(105) and I(90)pulled the sled around the block (530 meters). A real calf burner for me. 

During the 4:30 class I decided to get my swole on so I did;

10 rounds

10 reps of bench press (135)

10 reps of ring push-ups. 

Not timed. 

Went to eat Salmon with the parents after all that. 

Not a bad little Friday. 

Red Dirt Ready

10 minute EMOM

9 thrusters (95)

I only got 8 reps on the 7th round and 0 on 8th round. 9 and 10 on the last 2 sets. 

After that we went straight to sled drags getting heavier every round

After that we went straight to 100 push-ups for time

5:20

After that I wanted to do some heavy full cleans while I was tired

5 sets of 2 reps

135,155,185,205,225

Heavy singles 

235 and 245. 

Took Thursday off. I mowed the lawn and it was hot. 

Willis Tower in Chicago. 

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.