CrossFit McAlester

Mai is from McAlester and we went down there for Thanksgiving and did a workout at the new gym CrossFit McAlester.  Mai was very excited to hear a crossfit gym was going to open in her home town so we got up early Thanksgiving morning and worked out with a few of the owners and friends.   

Workout was a 20 minute AMRAP of:

15 wall balls (20 lb)

10 KBS (70 lb)

5 Burpess Muscle-ups

 I got 7.5 rounds and felt pretty strong all the way through the 20 minutes. 

We are very excited for the new gym and they are having their grand opening in about a month. We hope to go and celebrate with them. 

Muse out. 

Fittest Games Dry Run Day 2

Dooner and I did the last two wods of the Fittest Games on Monday morning in about a 1 hour span. 

"Randy"

75 power snatch at 75 pounds. 

My time was 5:30. I did this last year and this time was about 45 seconds faster.  I had about 20 left when Dooner finished. So that sucked I guess. 

Final WOD

30 wall balls (30 lb slam ball)

10 muscle ups

20 Kettlebell swings (70 lbs)

10 Overhead squats (135 lbs)

25 jump ropes with heavy chains. 

wall balls unbroken

Muscle ups sets of 6,4

KBS 13,7

Ovhs unbroken (felt good about this)

Jump ropes unbroken

Time 4:45ish. Can't remember exact time.  I killed Dooner on this one almost as bad as he killed me on randy. 

So that doesn't suck I guess. 

Tied my PR with 13 unbroken muscle ups on Tuesday. 

Guess who this little guy is. 

Fittest Games Dry Run

We finished one of our program "cycles" so Brice wanted to test how we are doing.  A few of us did day 1 of last years  Fittest Games. 

We started with the 2 position clean ladder.  1 clean from the ground and second clean from the hang. Ladder started at 165 and ended at 255 and went up by 10 pounds every minute. If you cleared the ladder you did deadlifts till time was up. I was able to power clean the whole ladder and did 19 reps of deadlift at the end.  Cleans felt good today. 

WOD 2

15-12-9

Shoulder to overhead with 53# kettlebell with a 140 pound farmers carry between rounds (80,100,120). I pushed press all the kettlebells and got a time of 3:01

WOD 3

2 minutes to get as many pull-ups as you can.  Whenever you come off the bar you have to do 5 push-ups. I got 50 pull-ups. I did sets of 30,15,5. When the 2 minutes is up the next wod starts. 5 rounds of 10 toes to bar and 10 burpees. I can't remember exactly but I think it was around 6:30. 

We did all three wods in around 90 minutes. Felling it today. Pretty sore. 

Amanda

I did the Benchmark workout "Amanda" for the first time rx'd today.  Was really looking forward to this today and was pumped I finished under 8 minutes, which was my goal. 

Amanda

9-7-5

Muscle ups

Full Snatch (135)

7:23

I broke up the first round of muscle ups into sets of 5 and 4.  Second round I did 4,2,1 and final round I did 5 singles so I went miss any. I did all the snatches in singles.  Good day. 

Muse out. 

 

Bear Complex, Ruck Run and Helen Practice.

I did the "bear complex" for the first time in a long time so I have no idea what my previous PR is. 

Bear Complex is

1 power clean

1 front squat

1 push press

1 back squat

1 push press

You have to complete all those 7 times without resting on the ground. Has to be touch and go. 

You do that 5 times to find you heaviest weight. 

I did:

95 pounds 

115 pounds

145 pounds 

165 pounds

Did not attempt my final set. 

The 165 took me about 3:30 seconds to complete. Had to rest on my back a lot and had to split jerk a few. 

After that Dooner and I did a ruck run that turned into a jog that turned into a walk. First time I have had to walk since we have been rucking. 

After that I did the workout with the class

"Helen Practice"

3 Rounds

12 pull-ups 

21 Kettlebell swings (53#)

400 meter run. 

Rest until 7 minutes before starting second round and rest until 14 to start 3rd round.

My times were:

2:26

2:26

2:35

I really pushed myself on the run. I could tell because Leila said I looked like a full coming down the hill. I do that when I run hard. 

Taking off tomorrow and doing "Amanda" on Thursday. 

Off to watch Dexter. 

Bench Press and Rucking

Arobb, Bart and I did some bench press at open gym. 

We did 6 sets of 4

185,205,225,225,230,235

One burn out set at 135. I got 30 reps. 

After that we did 5 minutes of push-ups ever 30 seconds

I got 90 total. 

A few of us went to Mitch park Sunday night and Doonkeen and I did a ruck run. We had 30 pounds in our back pack. 

We ran about 2.5 miles and rested and ran one fast mile. 

Here are my times. 

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.