7/10/14

RIDGE

Yesterday

"Fight Gone Bad"

Our gym does 75# power cleans instead of 75# sumo deadlift high pulls

385

Woke up very sore today!

7/8/2014

RIDGE

1 RM on bench press

275- PR

Then 5x5 at 75%, 205

For time

70# kb

30 kb swings
12 pull ups
25 kb swings
9 pull ups
20 kb swings
6 pull ups
15 kb swings
3 pull ups

5:34

7/6/2014

RIDGE

Still pretty quiet on the board! Thought I"d drop in and let you know how I'm doing.

Visited CrossFit Katy while in town visiting family. Pretty cool to be around the athletes there, seeing as how they will be on TV competing at the CrossFit Games soon. They took 2nd place at regionals, and they have some studs. No one that can be mentioned in the same breath as the Froning's, Bridges, Speallers, etc. but overall great competitors. I worked out with them 3x, here are said workouts.

1RM Clean and Jerk

265# - PR!
then

3 rounds for time

4 hand stand push ups
8 power cleans
12 burpees

time was 5:20 or so

Next day

40-30-20-10

KB Swings
step ups on box with kb held goblet style
butterfly sit ups
double unders

15 and change I think? Could be way off, I forget

Then that night

Work up to heavy 3 rep front squat (about 85%), 225

ridiculous wod (This was done with the games competitors)

50 box jump overs (24")
50 c2b pull ups
50 thrusters @ 135#

15:20

Went to a marriage seminar this past weekend with Anne, great stuff. Always humbling to hear how to be a better husband. Hoping you guys are doing the same; being challenged, sharpened, and molded in to the husband God has created you to be!

6/22/2014

RIDGE

Been a long while for me, sorry guys! Been busier than I would have imagined with it being summer. I've had camps, and upped my load for CrossFit coaching, and I haven't been in my school office, so really no need to turn on a lap top. But, still need to post to be held accountable/hold you guys in check too. Doesn't seem to be needed with Kunkel tearing it up at Iron Horse. Had I known you were in the metroplex, with it being summer and me out of full time work, I could have maybe tried to visit for a workout. Maybe next time?

Here are some of the workouts I've been putting up. Strength has gone up significantly, so that's fun

Yesterday
5 x 4 bench press @ 220
5 x 4 back squat @ 295

4 rounds, every 4 minutes

500m row, 50 double unders (each round done in about 2:30)

Earlier this week
Several failed attempts at strict ring muscle up
then

For time

50 cal row
50 box jumps 24"
50 kb swings 70#
50 wall balls
50 hr push ups
50 deadlift @ 135#
50 med ball sit ups
50 air squats
400m run

20:44

Did Kunkel's workout from a few posts back

10 rounds for time
15 deadlift @ 135#
15 push ups

time was like 15? 16? I forget, I had to have my timer count down from 20:00, and I don't remember what time was left when I was done. And I may have only done 9 rounds.

Last Monday

EMOTM 15 minutes

2 power cleans @ 205#
6 burpees over the bar

that sucked.

6/20/2014

KUNKEL

Love CrossFit IronHorse! 
Thursday: 
1.  Weighted Pull-ups 3X3
I did 25, 35 then 1 rep at 55 and finished with 35 pounds. 
2.  15,12,9 Rep Rounds of-
Pull ups, Run 400M, Shoulder to Overhead @135#
Time of 8:51, 3rd best on the board for the day.  Shoulder to overhead was tough.  Just not strong enough but making progress. 

Friday: 
1.  For Time:  Buy-in of 500M row, 3 Rounds of 20 Wall Balls @20#, 20 alternating DB snatch @55#(RX was 75#), Then 30 alternating lunges with 155# in front rack position. 
Time:  14:24, most people didnt finish this one.  Tought my butt was hurting. 
2.  3 rounds of 60seconds holding plank position.  felt Great!

6/18/2014

KUNKEL

Back in Fort Worth, so that means Crossfit IronHorse!

Monday: 
1.  Clean(full squat cleans) and Jerk
2X1 @ 135
1X1 @ 155
1X1 @185(took 3 attempts but did it twice)
2.  Every 2 Minutes for 12 Minutes-
30 DUs
3 Power Cleans @185#
8 Pushups

Huge PR here fellas.  I've only cleaned 195 once prior to this and 185 I've falied several times.  Today, the atmosphere and accountability of being at a box along with good coaching made a huge difference.  I was able to fly through the DUs and rep out 18 cleans at 185 with zero failed attempts.  Such a great feeling!

Wednesday: 
1.  Snatch(full squat snatch)
3X1 @135#
1X1 @ 155#
1X1 @ 155#
2.  7 Minute AMRAP: 5 Burpees, 1 Power Snatch @ 135#(155 was rx), 5 Burpees, 2 Power Snatch @135#, 5 then 3 snatch and so on. 

Got to 7 full rounds plus 5 burpees and 1 snatch

Hope you fellas are hammering!

6/14/2014

KUNKEL

Fellas!  Man o man, i thought I was gonna be logging on and apologizing, but looks like we've all been slacking on the post side and I've been slackin on the WOD side as well.  Tried to make up for it yesterday and today though!
Week of Murph had a rough time recovering, legs were beat.  However spent the week in Chicago, ran one morning for about 45 minutes, really pretty view along Lake Michigan.  Went to Wrigley Field and the Cubs won so that was exciting but got back and ran when in The Woodlands that weekend as we celebrated Caleb's 2nd birthday. 
This past week:
Monday-  20 min AMRAP OF 3 wall climbs, 10 up/downs, 5 pass throughs, 10 grashhoppers
Did 6 plus rounds i think. 
Tuesday:  traveled to McAllen TX, interviewed 2 people and headed back.  No WOD.
Wednesday and Thursday I was lazy!  Embarassingly and frustratingly lazy, just not motivated or wanting to do any WODS. 
Friday: 
RND 1: 15, 12, 9, 6, 3 Rep Rounds of-
135# Power cleans
Bar Facing Burpees
Time: 8:18

RND 2: 
800M run
10 Rounds of the Couplet-
10 Kipping Pull ups
10 Strict Ring Dips(only because rinds were too low)
800M run
Time:  25:51

Today:
Rnd 1:  10 Rounds of-
15 Deadlifts at 135#
15 Push ups
Time:  17:05
Overtime: Mow and weedeat

Rnd 2: 5 Rounds of-(done 6 hrs after 1st)
21 Thrusters at 75#
21 DUs
Time:  10:05