Close grip bench press

Last day to workout before Red Dirt this weekend. I plan on taking Wednesday (Massage), Thursday (StretchU) and Friday off. 

I worked out with the noon class today and we had 4 "gingers" working out in one class. So much gingerstrength in one building was amazing to watch. 

We are in the middle of a testing cycle right now and today we found our 1 rep max close grip bench press, and after that we did max reps at 85% of what we just did. 

I benched 255 and got my 85% 4 times. 

WOD

1060 meter run

60 push-ups

80 sit-ups

100 squats

1060 meter run

18:22

In the afternoon with Bittle:

On the minute for 10 minutes

2 reps of back squat at 185 with chains. 

Worked on exploding. 

3 sets of 3 of 185 front squats (no chains)

Snatch PR

Finally got my bodyweight on my snatch and I got it twice.  We did the OKC Comp Series yesterday at CrossFitOKC and on the snatch ladder, Philip and I both got 185 pounds 2 times.  Not bad for a couple of gingers.

We took it easy on toes to bar and pistol wod. 

Final wod was a 400 meter run for me, I tag him and he rows 500 meters. Nobody was timing me but I am pretty sure my time was around 42 seconds. I might be the fastest kid alive.  we got 4th place overall on that WOD.

CrossFitOKC won the hammer again. Nice all around job by their gym. 

Today I did "Jackie" with the noon class

1000 meter row

50 thrusters with 45# bar

30 pull-ups

I did this 6 weeks ago and had a time of 6:59. Today I got 6:56. 

Rowed at about a 1:55 pace and did 2 sets on the trusters (35 and 15) and unbroken pull-ups. I need to start rowing harder.

CrossFit Endurance

I decided to do the Endurance class today. Blah

We started with an eight minute EMOM of 2 touch and go full cleans. I used 185 pounds until last round and I used 225 pounds. 

WOD:

1060 meter Run

100 Push Ups

75 Sit Ups

50 KBS

25 Air Squats

1060 meter Run

22:30

I did the first run in just under 5 minutes and the 100 Push Ups in about 5:15. The rest was just a blur. 

I have been going to "Stretch U" to get some stretching done on my shoulders and legs. Brice and I are going to try his out for awhile and see if it helps. It has so far. 

Partner Cindy and 3 Rep Shoulder Press

I caddied for my buddy Trent and OKC Golf and County Club Monday morning.  We lost on the 19th hole of the first round of the State Amateur.  Was a really nice morning being on the golf course even though we didn't play very well.

I worked out with the 4:30 class Monday and we found our 3 Rep Max Shoulder Press.  I got 155, 157 and I ended up getting 165 pounds.

"Partner Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
While your partner is doing Cindy you are running 200 Meters, and we start up wherever the other one leaves off in the round.  I went with Mai and we got 23 Rounds.  She is a really fast squatter, so we had one of the best totals for the day.  Eat it Chan and Charles.


Here is a Fun pic from ACO in Dallas from 2010

Golf and Red Dirt WOD 1

I played alright in my little 4 person scramble tournament at SilverHorn. We tied for 1st with at 11 under and lost in a scorecard playoff.  2nd place was a gift certificate to Omaha Steaks and I won a new grill in the raffle. Pretty sweet deal. Thanks Joe. 

At open gym on Sunday we did Red Dirt WOD 1 and the floater WOD. 1st wod is 8 minute Power Clean and Front Squat AMRAP. 1 Power Clean and 1 Front Squat, 1PC and 2FS, 1PC and 3FS.....

I got 12 rounds and 5 front squats on the 13th round. That is 3 reps better. 

Floater WOD: 

3 minutes to row 500 meters and Back Squat 185 as many times as possible. I rowed nice and smooth and had 1 minute to squat. I got 26 reps which was 1 rep better. 

Less than 2 weeks till RED DIRT. Feeling good. 

Throw Back picture from a few years ago with Falco. 

3 rep max clean PR

Found my 3 rep max full clean today with the noon class. 

I got 245 for 3 and feel pretty good about. 

Workout today was a fun workout with one hand Kettlebell where you change hands in mid air. Fun wod. 

I hit some balls the other day at the range  to get ready for a scramble this weekend. Not feeling very confident in my short game. I feel good about my irons though. 

Kalsu

I haven't posted in a bit so back at it. 

I did do the floater wod from red dirt last week.

3 minutes to row 500 meters and do max reps of 185 pound back squat. I rowed 1:50 and took 10 seconds to get to bar to squat. In one minute I got 25 reps. I did this fresh so we will see how it goes at the comp. 

Today I worked up to a heavy set of 5 reps of high bar back squat. 

I did 275. I think I could have maybe gotten 285 or 290 max but I wanted to save myself for the WOD

"Kalsu"

100 reps of thrusters at 135 pounds. 

Every minute you must do 5 burpees. 

I did 115 pounds and it took me 24:46

A real leg burner, I will see how I feel tomorrow when I wake up. 

Fun working out with Brice, Falco, Tucker and Doonkeen. PR for Falco. Good job guys.