Another great experience at the #racetoremember at this year’s Memorial 1/2 Marathon. I was hoping for a sub 1:40 but Classen got me this year. You can see on my splits where we went back into the wind on Classen. It was super fun having over 50 Koda members doing the race this year. Our best turn out by far for this race. ***Pro tip. Get a hotel room down town the night before the race. Really nice not having to worry about parking race morning. This race was the first leg of a big three weeks I have planned. I am doing two #outlaw100trailseries the next couple of weeks. This Saturday I am running a 22 mile trail race at #romannosestatepark and next Saturday I run the Flower Moon 50 Miler. This will be my first time running both of these races. #kodacrossfit
✨Koda CrossFit Iron View✨ I’m not new to CrossFit but I found a CrossFit that is new to me! Come meet Kevin at Koda and try a workout. You will not be disappointed! #smallbusinessfeature #supportsmallbusiness #smallbiz #kodacrossfit #crossfit #workout #takecareofyourself #realtorlife #liveyourbestlife #ritterhomes
I ran my shortest trail race this morning and ended up in 4th place. I wanted to try and actually “race” today and not just be middle of the pack like I normally am on the ultra distance races. I decided to go out with the leaders and see what happens. I was between 3rd and 6th all day and mainly was in 5th till the last 2 miles and tried to push it and passed the 4th place guy, but never saw third place. I think I am probably better at shorter distances but I think I like the long grinds a little better. #todaywasagoodday #kodacrossfit #outlaw100trailseries #outlaw100
Open season is here Best time of the year #crossfitopen #kodacrossfit
First of 6 #outlaw100trailseries races I am running this year. I will be “running” the 50 (really 52) mile race tomorrow morning at #robberscavestatepark I did this race 4 years ago and vowed to never do it again because of how technical and tough it was. So I decided that I HAD to do this race again because I felt like it was too hard for me I didn’t want to ever do it again. Sometimes I just have to do things that make me uncomfortable. #fallinlovewiththestruggle #kodacrossfit #kodaadventurechallenge #kodafoundation
Whether it’s business, life, or fitness, some days you love the work, others you won’t. Regardless the day, keep showing up. . #work #effort #heartland #fitness #crossfit #koda #kodacrossfit #payroll #hr #insurance #workerscomp #business #local #okc #ok #consulting #hrconsulting
Whether it’s business, life, or fitness, some days you love the work, others you won’t. Regardless the day, keep showing up. . #work #effort #heartland #fitness #crossfit #koda #kodacrossfit #payroll #hr #insurance #workerscomp #business #local #okc #ok #consulting #hrconsulting
🏋️♂️🏋️♀️ Get Ready for Cupids Revenge 2024-KodaMania 🏆❤️ 🔥 Introducing the the Friday night workouts🔥 1️⃣ Workout 1: “Powerbomb” 2️⃣ Workout 2: “Razor’s Edge” 👀 Stay tuned as we’ll be revealing more details soon on reps, weights, and standards. Whether you’re here to compete, support, or just enjoy the electric atmosphere, it’s going to be an unforgettable experience! 📅 Mark your calendars and start strategizing with your partner. Spots in each division still remain- get signed up today! #KodaCrossFit #KodaMania2024 #CupidsRevenge #CrossFitCompetition #kodameansfriend
🏋️♂️🏋️♀️ Get Ready for Cupids Revenge 2024-KodaMania 🏆❤️ 🔥 Introducing the Friday night workouts🔥 1️⃣ Workout 1: "Powerbomb" 2️⃣ Workout 2: "Razor's Edge" 👀 Stay tuned as we'll be revealing more details soon on reps, weights, and standards. Whether you're here to compete, support, or just enjoy the electric atmosphere, it's going to be an unforgettable experience! 📅 Mark your calendars and start strategizing with your partner. Spots in each division still remain- get signed up today! #KodaCrossFit #KodaMania2024 #CupidsRevenge #CrossFitCompetition #kodameansfriend
20ish miles of exploring the #poteaumountainwilderness today. Found Belle Starr Cave Falls and it was a cool spot to have to myself to explore for a bit. About 3500 feet of elevation gain made for a good rough day, but my body held up pretty good. I figured out what was different about this wilderness area. I never heard any motorized vehicles today besides one plane. Felt like I was really #intothewild, and I didn’t see one other person. This little hidden gem was less than 4 hour drive from OKC. Zoom in on that second picture. There is an old automobile from what looks like the 1950s that fell off the cliff. #ouachitanationalforest #ouachitamountains #poteaumountain #dispersedcamping #truckbedcamping #kodacrossfit
12 years ago, I made this video driving to the gym to coach the first #kodacrossfit class. It’s crazy thinking back to when Mai, Brice and I had dinner at Zen Asian Restaurant in Edmond discussing opening a #crossfit box. We still can’t believe how blessed we have been these past 12 years.
I have had quite a few adventures since turning 50 years old!! 1. Started with running 50 miles for my 50th with my friends around a 1 mile loop 50 times. 2. New fav pic with Mai!! 3. Backpacked the #rimtorimtorim at the Grand Canyon with my buddy Randy. 4. Ran the Thunderbird 25K and won a pocket watch. 5. Completed a HYROX race with my Koda Family in Dallas. 6. Ran a self supported 50K around #lakearcadia with two buddies. 7. Slept a lot after all that. For my 50th year I have a lot of “fun” stuff planned. The last slide is a list of my trail races I have on the books for 2024. These are all at Oklahoma State Parks hosted by the #theoutlaw100 race series. #kodacrossfit
It is a bittersweet moment when kids graduate to the adult class. We are so sad to see some incredible athletes leave our class, but we are SO proud of them for all of their hard work and confidence moving forward! Shae and Hanna have been inseparable for the past 7 years and it is only fitting that they graduate together #crossfit #koda #kodacrossfit #norman #kodameansfriend #friends #bff #bffgoals #fitness #teencrossfit #teenfitness #besties #teampurple
Magical adventure so far. Going to explore the North Rim Trails today. #kodacrossfit #rimtorimtorim
#kodairongames #kodacrossfit #flatirons #Boulder #crossfitmomm #jendionne #crossfitcomp #crossfit #masterscompetition
Link in bio to follow me tomorrow and to donate to the Koda foundation. It should track me at every aid station, which is about every 7-13 miles. Bib number 745 or just search by name or just look for the leaders. I should be right at the top. 🙄🤣😎 #leadville100 #kodacrossfit
We got all our drop bags and food and clothes and shoes and running packs ready for Saturday morning. We wanted to get it all done today so we can relax tomorrow and try and sleep. 2:30 AM wake up call will be EARLY!!! Getting everything ready has really made it hit home on this adventure in the Rocky Mountains!!! #fallinlovewiththestruggle #kodacrossfit #kodafoundation #leadville100 #leadvilleraceseries
Unlocking the power of full-body engagement with every stroke. Rowing is not just a workout, it's a symphony of technique and strength in perfect harmony. 🚣♂️💯 #Rowing #KodaCrossFit #FullBodyWorkout
Patriotic merch printed for @kodaokc 🇺🇸
Another good week of training. 58 miles and 6700 feet of elevation gain. Ready to hit hard again this week. #leadville100 #kodacrossfit
Day 47/75. [Scaled] Murph with the @kodanative crew. 1 mile run 20 rounds: 5 ring rows 10 incline push ups 15 air squats 1 mile run Finished in 45:10, about a minute and a half faster than my previous time. ✨
Decided to go to #lakestanleydraper to do a Marathon today. 🤷🏼♂️. Went out a little too hot and also go a little too hot. Ran out water. Ran the lake twice. First lap counter clockwise and reversed it the second lap. This was really the first time I have ever tried to run a marathon if you can believe that. I have run them in long races. But this was first time to just try and do one. Time was not super awesome but this is ok. 😔😬. Got to take few breaks to watch my Koda teams at #crossfitgames semifinals in Pasadena. So that was pretty cool. #kodacrossfit #teamkoda #kodaunited #leadville100
With a second place finish in Test 1 followed by a Test 2 win, CrossFit Franco's Misfits are your Day 1 leaders at the North America West Team Semifinals. Led by Games veteran and prior Mayhem Independence team member Alexis Johnson, Franco's Misfits entered the competition with a second place finish in West Quarterfinals, behind only CrossFit Invictus. Johnson is joined by Brandon Luckett (3x Games athlete), Logan Collins (4x Games athlete), and Shaylin Laure (3x Semifinals athlete). With their wealth of experience, it's no surprise this crew is at the top, but the competition is far from over. Tomorrow, teams will face Tests 3 and 4 with the first test viewable on the CrossFit Podcasts YouTube channel (9am PT/Noon ET), and Test 4 live-streamed as usual on the CrossFit Games YouTube channel. Head to the Competition Hub linked in bio for How to Watch and the Schedule in your time zone. _____ #morningchalkup #crossfitsemifinals #northamericawestsemifinal #2023crossfitgames #crossfitinvictus #crossfitfranco #francosmisfits #crossfitomnia #kodacrossfit #underdogsathletics
I about as much elevation change as I can get in OKLAHOMA. As you can see I just tried to find as many hills as I could and didn’t do a lot of flat terrain. Good day with no rain and ho to get about 12 more miles tomorrow morning. #kodacrossfit #leadville100
I thought I would share what I pack on these, all day, self-supported runs in the #ouachitamountains #kodacrossfit #leadville100 #beaversbendstatepark - Salomon Skin 12 running pack - 32ounces of Nuun Endurance electrolytes - 48 ounces of water - Water Filter - Rain jacket and rain pants - SPOT satellite messenger beacon. (Just in case) - Salt tablets. Electrolyte tablets. Ibuprofen. Tums. Extra NUUN. - Baggies for food wrappers - Pistachios - one waffle - 4 syrups - 3 No Bake cookies that Mai makes for me - Emergency Kit. (Cash. Drivers license. Extra food. Headlamp. Lube. Duct tape…. - Syrup/Honey mixture in soft flask - Trekking Poles - Sprayed Permethrin one clothes and pack and shoes. (Ticks) - Toilet paper and wipes - Sports Beans - Excitement!!!
Felt good the whole race and I could have kept going at that pace for awhile longer I think. 1:42:52 is what my watch said so I am going with that, which is a 2:00 minute PR. I need to work on getting my heart rate lower. I feel like that is a bit high 😳. #runtoremember #kodacrossfit
Some faces on the course!!! I was running so fast I could only get a few pics 😎. Always a fun day and the weather was perfect. #racetoremember #kodacrossfit
We are ready for the Memorial 1/2 Marathon tomorrow at 6:30AM!! Our favorite race of the year. #runtoremember #kodacrossfit #kodafoundation
Been a good weekend. Koda Games yesterday morning. Long run last night on the trails and a short run this morning with Mai at #haferpark #kodacrossfit #leadville100 #lucky
Missing @kodanative extra today, but got my Oklahoma Standard workout done at home in memory of the April 19 bombing victims. It was tough to do solo, but it felt good to push through and get it done ✨
@jaredmuse and I had a fun Sunday at the Redbud Classic today. I ran the 10K in 59:07 and placed 4th in my age group 45-49. Beating my last year’s time by 4 minutes. Thank you @redbudclassic and all the volunteers for a great event. Thankful @kodaokc can be a picket fence sponsor. @kodaunited @kodafoundation #okc #redbudclassic #kodacrossfit #kodameansfriend #kodababes #myoklahoma #nicholshillsplaza
Good day at the #redbudclassic I got about a 3 minute 10K PR and Mai and I both got 4th in our age groups!! Felt good to do good today after not doing as good as I wanted on the 100k last weekend. Running on the road is a whole different kind of pain than running on the trails. I think I would rather do a slow 20 mile run on the trails compared to a fastish 10K on the roads. Mai and I always like to run this fun race and get to see a bunch of our friends. #okcmemorialmarathon in two weeks running the 1/2 and then full time #leadville100 training. Less than 4 months until race day. #kodacrossfit
Such a beautiful morning for The Lake McMurtry Trail Run last Saturday. Thank you, @theoutlaw100 and thank you for my finish line plaque for 3rd place female in the 12K. I placed 2nd in my age group 40-49 with a time of 1:20:48. So much fun. 📷 John Knepper @kodaokc @kodaunited #outlaw100 #trailrunning #stillwaterok #kodameansfriend #kodacrossfit
I didn’t go as fast as I wanted for this 100K, but a couple of good things did come from it. 1. I am feeling healthy and will be able to get back to training once I am recovered. 2. I ended up 2nd in my age group. (Out of 3 🤷🏼♂️) 3. I got to see a beaver. About a month ago I went into a deep dive on Youtube about beavers building their dams. So it was cool seeing one on the trail. 4. Mai got 3rd female overall in the 12K Race. Things that didn’t go so great. 1. I wasn’t able to run much past 20 miles so I had to power hike the next 40 miles, which wasn’t really the plan. 2. I made a mental mistake by leaving all my electrolytes and salt tablets in my drop bag when I finished the first 50K 🥵. When I was in the midst of the hard part of the race I was thinking about how people say they go into the “Pain Cave”, but I felt like I was more in a “Pain Tunnel”. I feel like you can back out of a pain cave, but the tunnel, the tunnel you have to keep going and make it to the other end! #kodacrossfit #leadville100 #outlaw100
This picture of me in the sling is from April 1, 2016, the day I had shoulder surgery. The second picture was taken a couple of seconds before my shoulder was torn in a workout at Wodapalooza. Seeing these pictures has made me realize how much my fitness has changed in the last seven years. I remember how depressed I was when I was told my shoulder would not recover to what it was before having surgery. It was after this that I started backpacking and ultimately trail running which both have led me to see some really amazing places. I have found that I can go very slowly on my feet for a long way. A few months from now I will be participating in one of the biggest 100 mile races in the country, which is something that never would have crossed my mind seven years ago. It has been fun seeing all my different fitness goals through the years. #rollingwiththepunches #kodacrossfit #continentaldividetrail #islandlake #sanjuanmountains #rimtorimtorim #fourpassloop #ouachitatrail
Happy 10 Years, KXN! *sappy post alert* Most of the people who train at @kodacfnorman now have no idea who I am. It’s been quite a few years since I lived in Norman, but ten years ago I decided to sign up for a free trial week at a new gym located up the street from campus. I was lost and desperately trying to get back in shape post-gymnastics career. One of my friends told me I would get to do pull ups and handstands and that’s all the motivation I needed. What I didn’t know at the time is what a profound impact that gym would have on my life. CrossFit changed the trajectory of my life. I undoubtedly believe that I would not be the person I am today had I not stepped foot inside KXN a decade ago. Becoming a member of the Koda family unlocked potential I didn’t know I had. It sparked my interest in human performance, health, nutrition, and longevity. It indirectly led me down a path to becoming a better coach and human being. I will forever be grateful for the foundation Koda built in my life. I have grown exponentially because of it. While I no longer get to train as a Kodite, I am thankful for everything Koda was the catalyst for in my life. I hope all the time that I’ll get the chance to be part of the KXN family again someday. Cheers to 10 years! 🥂🏋🏼♀️ #kodacrossfit #kxn #kodaunited #kodacrossfitnorman #fitness #crossfit #lifechanging #anniversary
Good long day on the road. I usually do my long runs on the trails #kodacrossfit #leadville100
It’s been 10 years since my first class at @kodacfnorman, but coming back still feels like home. Huge thank you to KXN for letting me join them for Quarterfinals. I literally wouldn’t have been able to complete the workouts without you guys. I am beyond grateful for the experience! I just wish Lawton was a little bit closer to Norman so this could be a regular thing. 😂 #crossfit #quarterfinals #kodanorman #kodacrossfit #kodaunited #grateful #fitness #sore
With a sick baby last night I didn’t have the juice for a class today so I just did my own thing, but I sure do love this place! It’s been almost a year since Bryn was born and it’s nice to get back into fitness, get my strength back, and put myself first for a change . #crossfit #kodacrossfit #kodaunited #fitness #fitnessmotivation #momswholift #workout #workoutmotivation
Good long day on the #lakearcadiatrails Starting to build some miles back up after the 36 mile race a few weeks ago. #leadville100 #kodacrossfit
Shea being cheered on by the koda Norman community during 23.1 🤍
Start your week the right way! If you are working towards the Open, make sure to focus on your nutrition, recovery, hydration and strategy. #kodacrossfit #kodameansfriend 📸: @theathletesmedia
IT’S CUPID’S REVENGE TIME! A friendly reminder that Koda HQ will be hosting our annual Cupid’s Revenge Competition this Friday and Saturday. Class schedule changes are as follows: Friday 5am 6am 9:15am 11:30am 12:30pm Saturday NO CLASS #kodacrossfit #kodameansfriend
The OPEN is HERE! CrossFit will announce the first open workout tomorrow. Comment below what you think it’s going to be?! If you have yet to sign up for the Koda Open, please hit the link in bio. A friendly reminder that all of the proceeds will go towards our Koda Foundation, which helps the OKC community. #kodacrossfit #kodameansfriend 📸:@theathletesmedia
TEAM, We are headed into week 4 of our SPEED STRENGTH CYCLE. It’s time to get heavy with our olympic lifts. 🏋🏽♂️🏋🏼♀️ #kodacrossfit #kodameansfriend 📸: @theathletesmedia
We are only 12 DAYS away from the Koda Open! Here are some tips to help you get ready.. 1. Drink lots of water (80-100oz) everyday 2. Stretch for 5 minutes before bed 3. Try to get 7-8 hours of sleep each night 4. Replace reading for screen time while in bed 5. Attend class regularly (4-5 days/week) 6. Sign up for the Koda Open, link is in bio! #kodacrossfit #kodameansfriend 📸: @theathletesmedia
How Espy feels about the weather this week 👎🏼 Gym is OPEN and we will have our NORMAL class schedule today! #kodacrossfit
“It’s not about perfect, it’s about effort. And when you bring that effort every single day, that’s where transformation happens” - Probably Chase Resolutions week 4 is in full swing. Stay strong and stay consistent! #kodacrossfit #kodameansfriend 📸: @theathletesmedia
Oh yeah, come get some fitness @kodaokc with me. . 📸 @theathletesmedia . #Koda #KodaCrossfit #United
Congratulations to all of our Koda Athletes competing at The Fittest Experience in Austin, TX this past weekend. We are so proud of you all. Thank you for representing Koda. Now, get some rest, drink some water and take a few days off from the gym! #kodacrossfit #kodameansfriend
Sign up for the Koda Open because Karri and Jared said so! The open is only 19 days away. The Koda Open is an opportunity to showcase your hard work, have fun with friends and push yourself further than you thought you could go. We encourage all members to participate! Link to sign up is in bio. All proceeds go to the Koda Foundation. #kodacrossfit #kodameansfriend
First Responder WOD at @kodaironview 💪🏼🚒 Thanks @mindset.reps for making this happen each month! #firefighterfitness • • • • • #kodacrossfit #femalefirefighter #badassbabes #coloradofirstresponders #crossfit #fitwomen #fitmen #colorado #firefighters #fitfire #mindsetreps #crossfitwomen #fitforduty #trainhard
✨2015 Cupid’s Revenge!✨ We love a good throwback. Buckle up folks, we are only 3 weeks away from 2023 Cupid’s. We have some pretty fun events planned! #kodacrossfit #kodameansfriend
All smiles because we start our brand new cycle today! These next few weeks will be all about SPEED. We will be dialing in our newfound strength from our previous cycle and learning how to use it in explosive movements, like olympic lifting. #kodacrossfit 📸: @theathletesmedia
7th on the leaderboard, but 1st in my heart!!!! Such big love for this team, the Koda community, and the world of CrossFit 🥹🤩🥰 • • • Thank you @kointheok for another fun, fitness-filled weekend! • • • #crossfit #kointheok #kodacrossfit #crossfitcompetition #fitfam #thesportoffitness #nobull #dfrint
✨Cupid’s Revenge 2014 Throwback✨ If you haven’t signed up yet, we still have a few spots available! Link to register in bio. Tag your buddy you did 2014 Cupid’s Revenge with! #kodacrossfit #cupidsrevenge #kodameansfriend
✨Cupid’s Revenge 2013 Throwback✨ This was Koda’s very first year running this competition. This year will be the 10th anniversary of Cupid’s! If you haven’t signed up yet, we still have a few spots available! Link to register in bio. Tag your buddy you did 2013 Cupid’s Revenge with! #kodacrossfit #cupidsrevenge #kodameansfriend
Happy Monday Koda Nation! It is TEST WEEK. It’s time to retest all of those lifts and workouts you have been working so hard at. Please make sure to drink lots of water & get lots of rest! #kodacrossfit #kodameansfriend 📸: @theathletesmedia
ATTENTION! Our Koda Resolutions Challenge begins on January 9th! If you are interested in starting the new year off by instilling healthy and sustainable habits for the duration of the year, please email [email protected] to sign up! #kodacrossfit #kodameansfriend
Friendly reminder about our Zoom call TONIGHT at 7:30pm to discuss our Koda Resolutions challenge. Please click the link in our bio for the Zoom link. #kodacrossfit #kodameansfriend
Good morning Team! We are in our FINAL WEEK of the Absolute Strength Cycle. We will retest our 5RMs next week, so get the most that you can out of our strength work this week. #kodacrossfit #kodameansfriend
“Great CrossFit gym! Was very skeptical to join a CrossFit gym but everyone - coaches and members - were so friendly and helpful during all workouts. Not a place where you feel like you need to be overly competitive or lift a ton of weight. It’s an awesome place to get a great workout and make some pretty great friends.” -Mike C. Our coaches and community are ready to take you in, so come on in for your first class! #kodacrossfit #kodameansfriend 📸: @theathletesmedia
Ladies and Gentleman, we are on WEEK 5 of the Absolute Strength Cycle. We have one more week of heavy lifting after this week and then we will retest our 5RMs. Who loves a heavy barbell?! 🙋🏻♀️🙋🏽♂️ #kodacrossfit #kodameansfriend 📸: @theathletesmedia
Set my own aid stations up in the trails and did a long run today. At #leadville100 the first 36 miles is just a “warm-up” to go over #Hopepass so I wanted to do a simulation of that. I got up at 3 to start as close to race time as I could which is 4:00 AM. I didn’t get started till 4:30 but that is alright. I pretty much did every trail at Lake Arcadia and went up and down the Dam a bunch of time. It was a good day of training and the last 12 miles were a struggle but I fought my way to the end. Didn’t have to get my feet with the frozen creek so that was cool. #kodacrossfit #kodafoundation
Today we honor Capt. David (Lissy) Lyon. He was killed on Dec. 27, 2013, while conducting combat operations near Kabul, Afghanistan. While you are completing today’s workout, please be thinking about David and those that have sacrificed for our freedom. The Lyon 5 rounds 7 Squat Cleans (165/110) 7 S2OH 7 Burpee C2B - Rest 2 min b/w rounds #kodacrossfit #kodameansfriend
#KodaTurns11 Fun Fact - Chan was in our very first class! #kodacrossfit #kodameansfriend
Lucky number 11💜 1st 📷 Dec 2012 @ed__nguyen 2nd 📷 Dec 2021 @theathletesmedia 3rd 📷 Dec 2022 @theathletesmedia #kodaturns11 #kodameansfriend #kodababes #kodacrossfit #crossfit
#kodaturns11 #kodameansfriend #kodacrossfit #crossfit
Brice, Jared and Mai met 13 years ago in September 2009. Two years later, Koda CrossFit opened its doors on December 15, 2011. Join us today as we celebrate their 11th anniversary! Post your favorite Koda memory and tag @kodaokc Forever grateful and thankful for this wonderful community. #kodameansfriend #kodacrossfit #crossfit
#KodaTurns11 Here are a few more Koda OG faces 💜 Today, December 15th is Koda’s official 11th anniversary. Happy Birthday Koda. Fun Fact - Swipe to see the mockup designs when trying to come up with the Koda logo. ***Post your favorite Koda pic and tag us! #kodacrossfit #kodameansfriend
#KodaTurns11 Fun Fact - This t-shirt was our very first design! It’s still one of Jared’s favorites. #kodacrossfit #kodameansfriend