12/27/2012

KUNKEL

Well here's a catch up from the break so far, Laura and I have been working out together each day and I love it!   It's nice for us to have a little time pushing each other while Caleb is being loved on by family.

22nd: 5 Rounds for Time-
25 Inverted Burpees
25 Air Squats
25 Burpees

Time:  34:14

23rd:  Ran about 1.75 miles for me and about 4ish for Laura. 
After I did 30 MU's for time.

Now before I reveal my time, I have to say that on the drive to Weatherford Laura and I discussed goals for 2013 and we use the Dave Ramsey categories for setting goals just helps give a balanced approach to your goals.  Now for the physical goals I said I want to get 30 MU's in under 9 minutes, knowing that my fastest to date is over 13 minutes. 
Well.... Time for 30 MU's:  7:19

I was pumped!!! I think my new goal will be under 6 minutes. 

24th:  we ran for about 50 minutes and enjoyed the sun and each other's company. 

27th:  ran about 5 miles and for the second half we did intervals and had a total time around 42 minutes. 

@Being focused on things of the world like presents:  I have been very convicted lately thinking on the concept of furthering my education.  I firmly believe that the bible is easily understood in the fact that we are to always be learning and developing our relationship with God and a large portion of that comes from us knowing/ learning about God.  Then we read that we are called to excellence and well I think that means staying on top of technology, education and the sorts.  I could go on about this for a while but I'll try to keep it simple.  Historically I've always sinfully felt that once I reach a certain point in money or knowledge or age I'll have what I need and I can coast.  However, I've been learning from Godly men that I should always be stretching myself from physically to mentally by staying out of my comfort zone.  Thoughts before I try to explain further? 

12/23/12

FARRAR

Howdy howdy. Running short distances between family time. Around 2.5 miles ever yore day. Nothing crazy.

Ridge, TCU going to win our bowl game?

I have been reading through the book our church put together called seasons. Currently going through Advent. This weeks section focuses on turning our eyes from temporary things such as Christmas gifts that will be in a landfill in a couple years to eternal things such as our relationship with Christ.

12/20/2012

KUNKEL

Family WOD, Laura came up with this brutal task of endurance...
5 Rounds for Time of:
22 KB swings at 55#/ 20#
22 Wall balls at 20#/ 12#
22 Burpees
22 Box Jumps at 24"/ 20"

Time:  34:05

All I can say is I wont feel guilty eating bad in the next couple of days.

12/19/2012

KUNKEL

Well we were watching Crossfit Games episodes recorded from ESPN and watched the girls do a track WOD that got me thinking that looks like "fun"!!!  I tweeked quit a bit but it still worked. 

3 Rounds for Time of:
8 Squat Snatches (not sure if that's the right name but I essentially did an OHS with the snatch movement)
800M Run
7 Bar Muscle Ups
800M Run

Time:  29:17 

Lot of running with this but it also got me in my core adding MU's and snatches in the mix. 

Took Tuesday off and did yard work, winterizing it before we leave for Christmas.
Here's Monday's WOD: 

3 Rounds for Time:
20 pull ups
20 burpees
40 ab mat sit ups (didn't do abmat, used a bosu ball)
40 double unders
Time:  16:25
@time:  everything was fast except situps, embarassing!!!
@bosu ball:  these situps ended up being almost a hybrid between abmat situps and GHD situps.  I couldn't believe how deep these situps hurt.  I could only do 15 unbroken.  I had my feet elevated so that when laying on the bosu ball my body was parallel to the floor and I had a range of motion that allowed me to extend past parallel with my head and shoulders below my waist.  Bottom line these were hard, hard, hard and I plan on using them as a sub for GHD situps!!! 

12/17/2012

AJ

You guys are studs. Way to go on the runs, met-cons, and strength stuff.

I have been battling a stomach virus the past week, so I haven't done anything workout wise since Thursday. I saw an orthopedic surgeon for x-rays on my shoulder last week, and according to the bones, I have a flawless shoulder. Next up, MRI tomorrow. My guess is slight tear in the labrum, so we'll see. I'm excited about seeing what my shoulder muscles look like, not excited about seeing the bill for all this.


FARRAR

Yoga to stretch out the tight calves

@AJ, sorry to hear about your shoulder man. Let us know what the MRI says. Hope you get feeling better.

12/16/12

FARRAR

5.3 mile run

8:32 min/mile

All I can say is that it was a beautiful day!


KUNKEL

I agree it was a nice day, little overcast but nice for a run.  I took the dog for a jog, not sure how far but we ran for right at an hour.  They put a new trail in the neighborhood so we checked it out.  Also had a brute yesterday so wanted to run out some of the soreness. 

Yesterday-
3 Rounds of:
800M run
30 reps of 100# barbell squat clean (suppose to be with 50# dumbells)
30 burpees
Time:  38:52

I don't know if me having not felt well over the past few days had any affect but this was brutal!  The squat cleans are all about form and with that comes soreness for sure.  I was suprised to feel the burpees being the easiest portion.  Which brings me to my next point, on development this year I have made significant gains on burpees.  Over the Christmas break I will be testing the burpees in 7 minutes again and hopefully put up over 100! 

12/13/2012

KUNKEL

"EVA"
This was brutal, brutal....
5 Rounds of:
800M Run
30 KB swings at 55#
30 Kipping Pull-ups

Time:  44:15
This was brutal after round 1.  You fellas should be able to get a time well below 40 minutes. 

12/12/2012

KUNKEL

Well this is a catch up from last Thursday and I have not worked out since.  Had a busy weekend and then since I've had a scratchy throat so laid off of it. 

Thursday, For Time 5 Rounds of:
21 Deadlifts at 135#
800M Run
12 Toes to Rings

Time:  31:13

@God Story:  This weekend I got to meet 2 Ethiopian babies that have been adopted to be loved forever.  This was really cool, because you can literally see the gospel in their home.  These parents Chose to love these babies just like Christ CHOSE to love us.  Really cool to see the unwavering love for these newly adopted miracles.  Something to think about!

12/11/2012

Farrar

Catch Up Post:

Sunday 12/9/12

Dallas Marathon Relay: 4.8 miles 8:05 split
First 2 miles felt great, last 2.8 felt like I had a sour milk in my gut. Fat kid!

Monday 12/10/12

Filthy 25

25 box jumps
25 kTBS 55#
25 walking lunges
1 mile run
25 KTB
1 mile run

Timed it but didn't save it to post today.

Tomorrow 12/12/12

Fun Day: Walleyball

12/6/2012

AJ

Also, busy weekend, have to catch up on some posts. Worked out a few times, starting to get back into it. I don't have quite the same excuses as you do, as I am without child, but basketball season is in full swing. Plus, the Redskins are on a 3 game win streak with hopes (dreams/fantasies?) of a playoff birth.

"Christine"

3 rounds
500m row
12 bodyweight deadlift (185#)
21 box jumps

11:46

Pretty sure my PR is in the low 10's, but I haven't worked out in a while so I'll take it.

5 rounds

250m row
7 front squats @ 135#
rest 1 min

then rest 5 min

5 rounds
20 unbroken double unders
20 straight legged sit ups
 total time: 21:36

Todays:

10 rounds
10 pull ups
10 box jumps

11:19

12/5/2012

Well I'm gonna have to catch up on posts since last Friday.  Been crazy weekend.  Last Thursday night I pulled all the carpet, carpet pad and tack strips up in our living and dinning room.  Then I scrapped the floor ridding all residue and mud left over from the build, lots of bending over and such.  Friday Laura had a "great" idea for us to do as workout.  I say great because it was not a good idea, know what I had ahead of me the next two days.  Friday night and Saturday were spent laying wood floors in the living and dinning rooms.  I'll try to post a pic later but I'm really happy with how good it looks for how easy it was. 
Friday's WOD:  Modified version of Filthy Fifty
50 Box Jumps 24"
50 Walking Lunges
50 KB Swings 55#
Run 1 Mile
25 Jumping Pull ups
50 Toes to Bar
Run 1 Mile
50 Wall Balls 20# ball
50 Burpees
50 Double Unders

Time:  around 51 minutes.  We did this with Caleb so the runs were with the stroller but it didn't matter we were beat. 

Tuesday WOD:
This was all Laura's reccomendation and wow HARD!
5 Rounds of:
400M Run
30 Wall Balls 20#/ 12#
30 Box Jumps 24"/ 20"

Time:  Me-31:27, Laura 32:44
Legs were feeling it for sure.

Today 5 Rounds, each for time with 30 second rest after each round:
10 Air Squats
10 Hand release pushups
10 Ring rows
10 Ring pushups
10 Chest to bar pullups
10 Lunges/ each leg
10 Burpees
Round Times were:  2:55, 3:03, 2:46, 2:58, 3:03

11/28/2012

KUNKEL

"Nasty Girls"
3 Rounds for time of:
50 Squats
7 Muscle Ups
10 Hang Cleans with 135#

Time:  14:07
1st Round, MU's unbroken
2nd Round, MU's 6 + 1 (1 fail)
3rd Round, MU's 4 + 1 + 1 + 1 (1 fail)

Yesterday I ran 5 miles without stopping for the first time since busting the hammy.  Hammy felt pretty good, a touch sore but overall I think I just have to make sure I don't favor it too much and work that leg evenly.
5 Miles: total time- 36:58, 7:24 average split I believe

@Improving Weaknesses:  First off, I really like that this is crossfit motto.  To me there are obvious different thoughts on having balance vs. being a 1 trick pony in life from work to personal life.  On to answering the question, today I chose this WOD from the time I did it on 3/28/12 and my time was just over 41 minutes.  In that post I stated MU's were killing me and could only do 2 in a row, now I have gotten up to 11 unbroken I believe.  While I still can't say I have mastered the MU, but I have made drastic improvements.
-OHS's have grown as I can actually do them with a little weight
-KB swings I have gotten faster with using a real KB and getting the form down by not squatting so low
-Wall Balls are much faster with being able to string more together unbroken than before
-cleans are stronger but I think a great deal of that was fear of what it would feel like on my back and finally nutting up and going for it

Overall, I think all movements have gotten more efficient/ stronger with learning proper form and technique.  I really think that has gotten me to a good base to measure against moving forward so I'm looking forward to the upcoming months/ year!

@God Story:  God has shown his control today and Lance's son was born yesterday after the process accelerated quickly, Lawson was sent to the NICU for a closer watch and will continue to be monitored.  All that to say God has a perfect plan that we are to trust and always wants us to know he is in control and the minute we think he's not in control we are NOT TRUSTING HIM!

11/27/2012

AJ

@Kunkel: My gosh, you are tearing it up. Wayta go on all these WODs, very jealous of you but excited that you are getting into a solid groove and staying consistent with it. No injuries and set backs! One of the many motto's of crossfit is turning your weakness into a strength. Do you feel like any of your weaknesses from months/years ago are improving?

Today's

400m walking lunges

12:38

Done in the basketball gym with slippery shoes/floors. Not that it made a huge difference, but I think I've done this one before outside with a better time. I figure about a total of 400 total lunges?

@Shoulder: Still a concern with anything overhead, although I did PR on snatch a few weeks back @ 175. So we'll see how much it improves... I'd hate to sit out the open because of it.


FARRAR

Weak sauce is back!!

6 rounds in around 25min

3 wall climbs
10 burpees
5 pass throughs
10 grasshoppers

To the theme of Rocky "Getting stronger!!"

You guys are looking good. AJ, how is coaching going?

11/26/2012

KUNKEL

For Time:  This WOD is modified from 1/4
800M Run
42 KB swings @ 55#
21 front squats @ 95#
800M Run
30 KB swings
15 front squats
800M Run
21 KB swings
9 Front squats

Time: 21:52
Last time with 1000M less running and 5# less on KB swings, time was 16:25.

WOD's from Turkey day and day after...
Turkey Day:  Turkey trot with whole family.  Me, Laura and the dog ran the 5k at a just under 8 minute pace I believe, forgot to time it.  Then we met up with the rest of the fam and walked with Caleb, my parents, sisten and future bro in law.  Good time and for a great cause with great family. 

Day after Turkey Day:  20 Minute AMRAP with my bride!
3 Wall Climbs
10 Up Downs
5 Parallette pass-throughs (forward and back = 1)
10 Grasshoppers (right and left = 1)

Rounds:  8 Rounds even together!

11/21/2012

KUNKEL
Day before turkey day, hit it hard and didn't even come close to the top guys times. 
For Time:
135# squat clean, 15 Reps (155 is RX)
30 Toes to Rings (T2B is RX)
30 Box Jumps @ 26.75'' (24'' is RX)
15 Muscle Ups, rings
40# dumbbell push press, 30 Reps
30 Double Unders
135# Thrusters, 15 Reps
30 Pull-ups on Rings (bar is RX)
30 Burpees
180 Feet walking lunge (300 Feet with 45# plate overhead is RX)

Time:  29:11
Just for comparison here are some of the pro times from 2009 games- Mikko Salo 19:46, Jason Khalipa 21:35, Michael Fitzgerald 22:13.  Women- Charity Vale 18:24, Kristan Clever 20:27, Carey Kepler 21:06

11/20/2012

KUNKEL

Warm up: 1 mile for time- 6:52
WOD
21, 18, 15, 12, 9, 6, 3 Rep rounds of Kipping pull ups and strict HSPU's. 
I had an approximately 40 yard jog between the pull up bar and HSPU wall. 
Time: 16:48
Overtime: 1 mile run- 7:30 approximately

11/19/2012

KUNKEL
30, 25, 20, 15, 10 rep rounds of:
Burpees
Box Jumps @24''
Toes to Rings

Time:  19:40

I planned on doing annie after this but there was absolutely no gas left in the tank what so ever. 

11/16/2012

KUNKEL
1st Round: Fought the cool wind on the bike, Rode 10 miles only able to average 18mph, took about 34 minutes I think but not positive on time. 
2nd Round:  Karen
150 Wall Balls for time
Time:  10:56

@Karen:  this was my first time I've ever dones this WOD and it was pretty good.  I thought my legs would be dying at this point but what hurt were my shoulders.  First 30 were unbroken and last 20 were unbroken.  It actually seemed like towards the end my body was used to it and I was able to make up some time but I'll look forward to lowering that time in the future. 

11/15/2012

KUNKEL
"Nate" AMRAP 20 minutes
2 MU's
4 HSPU's
8 KB swings 55#

13 Rounds, 2 muscle ups

Yesterday we ran/walked as a family.  This was the first time i've run and it felt pretty good.  I think when I went to push the stroller it engaged my hammy in a different way and that slowed me down for the remainder of the run.  4.75 miles in approximately 48 minutes. 
@OHS's:  felt great, I didn't want to push it too hard with my hammy bein gin recovery mode but I felt like my form was better and I really like how sore my traps, legs and whole body get from OHSs. 
@Injuries:  What do you think is the cause of the injuries?  Over working the body with not pacing the WODS?  I've been reading about the programming and it seems like they only do a total body WOD once every 3 days and rest a day afterwards.  My plan is to pace myself right now to prevent overheating my engine.  On my non weight days I think I'm going to run/ bike with a crossfitendurance WOD or go for distance and time. 

11/14/2012

AJ

Taking a few weeks off. My body is not too happy with what I've been putting it through apparently, because a laundry list of injuries is beginning to develop. Shoulder, ankle, hip, ugh. I think that some time off should be good for me, but we'll see.

@Kunkel: Great workouts, great times. How do the OHS feel? I remember for a while that was a struggle for you. Very jealous of you and all the meat coming your way.

11/13/2012

KUNKEL
2 Rounds of:
800M Run
50 pullups 75 sit ups
800M Run
50 OHS with 45#
75 DU's

Time: 41:39

1st Time running and it felt pretty good.  The 1st 800 was rough but afterwards my hammy felt great.  Even the OHS felt alright with no pain.  Looking forward to getting further into running. 

11/12/2012

KUNKEL

Today AMRAP: 12 minutes all at 95#
10 Deadlifts
8 Hang Cleans
6 Push Presses
Rounds- 8 even

Well sorry I've been away from the blog.  I'll catch up on some of the WODs from last week. 
Friday's:
10 Rounds of 12 Burpees, 12 Pull-ups. 
Time- 19:55

Wednesday's:  Brutal by the way.  Laura and I did this one together while watching Caleb, so the order was a bit rearranged but ultimately muscle ups were at the end and not fun after 6. 
For Time: 
50 Back Extensions
30 Hanstand Push ups
30 Knees to Elbows
135 Deadlift, 30 reps
40# Dumbbells push press, 30 reps
50 KB swings @55#
15 burpees
10 muscle-ups

Time was around 25 I believe. 

Can't remember what else I did but worked out 1 other day. 

@Hunt:  For the money, it depends on which route you take.  The Giant bulls are pricier but the footage at the end of the video of the bulls bugleing and running around are from the free range.  The free range hunts are guided 1 guide to 2 hunters for a week and include a place to stay, a cook and a pretty much a gauranteed attempt with a bow or gun.  I mean we were just walking around and stumbled upon approx 40 that I got footage of and then saw several other herds of 20 plus from 200 yards or more but that was from driving around in a truck.  These hunts are 4k i believe. 
@Elk Meat:  The meat is arriving this week!!!! Can't wait, there will be plenty to share so let's make that happen!  

11/7/2012

AJ

No strength today, worked on some squats/bench press earlier in the week.

"Nicole"

AMRAP in 20 minutes

max rep pull ups
400m run

100 pull ups even. Finished #100 with about 1:36 on the clock, and knew there was no way I could get a full 400m in, so I just quit there.

Hope you guys are doing well. My prayer for you guys (and challenge?) is to keep praying - always be in prayer. 1 Thessalonians 5:16-18

11/2/2012

AJ

135#

15 power cleans
8 burpees
15 front squats
8 burpees
15 shoulder to overheads
8 burpees
15 wall balls
8 burpees
330m plate carry (45#)
15 power cleans
8 burpees
15 front squats
8 burpees
15 shoulder to overheads
8 burpees
15 wall balls
8 burpees

16:46

Pretty exhausting, especially with a bag full reese's peanut butter cups sitting in my tummy. Stupid halloween, worst holiday in the history of holidays. Except for National Day of Reason, that one's pretty warped, but I digress.

@Hammy: Glad to hear that its improving. I'm sure it'll take some time to get to 100%, and barring any set backs, you should be back to your normal tri form by Christmas (?).

@"workout": After finding and falling for CrossFit, I've always wondered what it would be like to revert back to the chest/tri's, back/bi's days. Then I find an AMRAP, hero, or girl and remember CrossFit is much better! Sounds like you had the same experience. Along with you, I wondered how in the world I ever got by and justified "working out" like that.

@Hunt: My colleague and I were watching that video, jaw dropped the whole time. All my friend thought about was cha-ching cha-ching, fearing how much $ that would cost him. Seems like an amazing trip and one that I'm glad you were able to take. He said he got deer venison from a doe 1/4 the size of the mammoths you had featured in the video, and it fed him for months. Are you going to reap the benefits of food saving? Jerky, stew meat, etc.?

11/1/2012

KUNKEL
Since Monday I've ridden my bike for 12ish miles, 20 miles averaging right at 19mph and did a shoulder and arm traditional workout at a gym. 
@traditional gym workout:  Man alive I decided to do this since it would be no strain on my hammy and my goodness, it made me wonder what in the heck was I doing all the time I would go "workout" at the gym.  I mean reflecting back now to my thought process in working out then vs. now it is night and day.  Then I just did to look in shape and now I workout to actually be in shape!  Seriously though when I was just doing reps and not really with a time or purpose, I got bored quick and really wanted a goal to work towards!

10/29/2012

KUNKEL
Today was family WOD again.  We did:
3 Rounds of
20 pullups
30 pushups
20 K2E, 20 situps
50 squats

We rested after each round and the squats felt pretty good on my leg.  I can still feel that it's not 100% but squats were good so that's progress!
Last week I Rode again for about 16 miles averaging 19mph.  I also did a bunch of pushups and pullups on Friday.  The kipping pullups are getting more comfortable but I can't use my leg at 100% but it was easier today than last time. 

10/24/12

AJ

Today's WOD

AMRAP 20 minutes
7 pull ups
7 kb swings @ 70#
7 med ball sit ups w/ 20# ball
4 power cleans @ 135#
200m run

8 full rounds, even

@Oktoberfest: Had a BLAST. You guys have got to go to a competition, if not to compete then at least to watch. Very inspiring to watch 55 yr old men and women compete to see who's fit, the vendors with the free gear, and meeting people. Lots of fun. We took 14th out of 44 teams, and got 9th, 23rd, and 23rd in each workout. The hardest part was doing math problems mid workout in the last one, getting them wrong and paying the penalty, then getting a new difficult question. In theory, the ?s weren't that hard, but it was being "mentally fit" throughout the workout that was tough. Example of a question:

3x(452-275) - 78 (x = multiply)

All in all, fun, great experience. I will post some pictures soon when they are put up on the website.

@Hamstring: Its been almost two weeks, any improvement? Range of motion getting any better?

KUNKEL

Bike Ride about 12 miles:  Took it easy for 3/4 just making sure my quads were engaged and the hammy was not hurting.  Felt great and I'll be riding frequently to get the legs going with minimal impact. 
@competition:  that's awesome!  Congrats! Those problems would kill me w/o working out. 
@Hammy:  I let it rest for about 10 days and then I tested the waters with muscle ups, knees to elbows, pushups, HSPU's, air squats and pull ups.  All felt good although I had to keep from engaging my hamstrings by keeping my knees bent.  Squats were tender so that didn't last very long or deep.  Over the weekend I got sick so I had to take even a few more days off.  Monday night I had a PT work on my leg and the tear is in the middle of the muscle body so hopefully I can get it back to normal ASAP. 

@Elk Hunt Video:  http://www.youtube.com/watch?v=31n6j-Po90s&feature=youtube_gdata_player

10/17/2012

AJ

@Hamstring: I feel you. Why bother spending upwards of $400-$500 on a visit when you can keep it in the family for free. Keep playing it safe and take care of it before you do anything stupid. Maybe work on some presses to stay active?

In prep for the competition...
Mobility wod stuff for shoulders, which are not really getting better. suck.

125#
4x
Max unbroken snatch, then rest for :90
10-8-8-8

then 500m row @ 90% effort
2:30min rest

1:46.5
1:48.8
1:49.9

Hope ya'll are having a good week!

www.oktoberfestobliteration.com

10/17/2012

KUNKEL

@hamstring:  i like all the puns!  Right now I'm still icing everyday and I've talked to our cousin that lives here in Austin and she recommended me resting it and not testing it.  This morning I can actually feel the difference between my left(hurt) and right hamstring.  If you can imagine tha back of your leg kind of going to a point when the muscles are engaged, the strand of hamstring that is the apex of that point is the section that's messed up.  I think I'm going to listen to the PT for a bit and just rest it before I go to Arrosti.  Each Day I've seen progress, like today it didn't hurt to tie my shoes so that's awesome!

@Competition:  tear em up and be salt and light!  I'll be checking in for sure!

10/15/2012

AJ

@Kunkel: Dude, that sucks. Very sorry to hear that. I know if it was me, my pride would be taking a big hit, getting hurt in front of a high school kid. (In front of? pun intended?... with the sprints... if you follow me... another pun, I'm on fire!) Have you gone to visit Airrosti yet? Do you think you'll just sit it out for a while and hope it heals on its own, and go the cheap route?

Saturday's WOD:

3 RM front squat: 235. Felt good

AMRAP 15 minutes
5 power cleans @ 145#
7 toes to bar
15 wall ball

8 rounds plus 7 toes to bar

200m sandbag sprints, rest :30 in 10 minutes

Today's WOD:

Deadlift work

8 rounds x 1:00

4 burpees
4 push ups
4 squats
max rep KB swings
rest :30

Total # of KB swings (55#): 159

@ Competition: If you guys are bored this weekend, you can get up to the minute updates on our competition in Houston. Workouts get announced tonight!

10/11/2012

KUNKEL

bad news boys, Tuesday I met up with a high school guy from our church to work on some running and we did some sprint work.  I wasn't going 100% but on one stride I heard and felt a pop in the left hammy.  No bueno, according to a PT, partial tear and I've been limping around since.  Pain level has been pretty high and I'm hoping it settles down soon.  Needless to say I won't be able to do any WODs anytime soon so diet work will be my priority right now.

10/10/2012

AJ

Back Squat
5 reps @ 225
3 reps @ 255
max reps @ 285: 1. Wasn't feeling it today.

"Isabel"
30 power snatches for time @ 135#
4:20

50 pull ups for pullup work
15-15-10-10

10/9/12

AJ

Bench press
3 @ 150
3 @ 170
max reps @ 195: 5

Every minute on the minute for 7 min:
1 snatch @ 155#

Every minute on the minute for 7 min
1 power clean @ 215#

Tabata row max meters : 931
6 100m sprints, rest :20 in between

@ Elk: WOAH. my jaw was dropped the entire time while looking at those pics. Very inspiring, and very jealous with all the bison meat you get to enjoy. I would go to town too with bison chili, burgers, tenderloin, you name it. Sounds like you had a blast

Another trip to airrosti for me. Shoulder is not looking or sounding too good, we'll see what the docs have to say about it but I'm hoping to get some stretches to help alleviate this.

@Klint: Welcome back to working out. And props to no dairy! The milk I can do, its the cheese I'm having a hard time with. Did you drop that completely or find an alternative? Have you gone to see the new TCU stadium yet? We went last weekend, it is awesome! Let us know if you guys make it out to any games this year, love to join ya'll.
Hope you guys are off to a great week!

10/8/2012

FARRAR

Kunkel WOD  Cut n' Half

50 KB Swings 55#
50 Jumping pullups
1 mile run
50 Walking Lunges
50 KTE

Couldnt find my watch during lunch so no time... just soreness

I have started making it back in to the weight room over the past 2 weeks.  Dont recall all of the workouts but they typically have been abreviated versions of yalls posts.  Also have been running 7 to 12 miles a week.

@Elk, man, hunt looks like a good time.  Who is clay?  And how did you get another kitchen pass to hunt this year you sly guy.  Impressive!

@Meals, part of the reason I have skipped some workouts is because I have not been able to eat enough lately to build muscle after working out.  But I am doing the no dairy diet and enjoying it.  I am concluding my body doesnt like dairy.  Almond milk it is. 

I hope yall are doing well

10/07/2012

KUNKEL
10/4-10/7 Elk extravaganza:
Bear Mountain Ranch hunting the great wapiti!  Clay shot a giant and we got to see a ton more on hoof that were impressive in their own rights as well.  We hiked a decent amount and today the guide challenged me to race him to the top of the ranch from where we were it was a 300 foot ascent, showed him what a guy living at 1100 foot can do with a little crossfit in his blood!!!  We also ate mor bison meat that you could shake a stick at from: bison blue cheese burgers, bison pastrami reuben sandwiches, bison ribeye, and fried bison tenderloin.  Only thing I can say is I like bison meat!  Here's a couple of pics:

10/04/2012

KUNKEL

Here's yesterdays before I head out in a bit: 
For Time:
50 KB swings @ 55#
50 box jumps @24'' and locking knees at top
Run 1 Mile
50 jumping pull ups
50 walking lunges
50 knees to elbows
Run 1/2 mile
50 push press @45#
Run 1 Mile
50 wall balls @20#
50 burpees
50 DU's

Time: 51:31

Ouch is all I have to say. 

10/3/2012

AJ

Yesterday's WOD:

Warm-up (today and every day this week)
3 rounds
33 double unders
6 chest to bar pull ups
8 good mornings empty bar
8 toes to bar

Every minute on the minute for 7 minutes
1 snatch @ 145#

EMOTM 7 min:
1 power clean @ 205#

AMRAP 5 minutes:
3 burpees
3 chest to bar pull ups
6 burpees
6 chest to bar pull ups.....

Did 15 burpees and 1 c2b PU

rest 7 min
AMRAP 5 minutes
3 lateral box jumps (24" - face one side next to box, jump, land = 1, facing same side whole time)
3 KB swings @ 70#
6,6....

15 Box jumps and 11 KB Swings

Today's WOD:

3 back squats @ 205#
3 back squats @ 235#
max reps back squat @ 265#: 6

5 rounds:
7 front squats @ 155#
100m sprint
rest 1 minute

8:02

@Kunkel: Great hearing from you again! Welcome back, and waht a way to get back into it- family style Murph. I don't have any kids so I can't speak from experience but I can imagine its easy, once you have a kid, to stay at home and put working out/fitness/going outside on the backburner and stay inside to relax and play. But, props to the Kunkels for being active! Keep it up

@Elk: Looking forward to the footage. I have eager co workers who are drooling and are all kinds of jealous

@Meals: What do you guys do for post workout meals? Pre-workout meals? I typically work out on an empty stomach, and by the time I get to eat after a workout, it may be lunch time or breakfast time. Plus, I'm trying no dairy (mostly no milk,) so protein shakes are off for now (plus whey is expensive these days.) Just curious.

10/2/2012

KUNKEL
Sorry I've been slacking on the posts.  Last week I had a 6.6 mile run with an 8:30 pace and a couple of rides on the bike, longest 20 miles and still averaging just under 19 mph.  Anyways I'm close to being back at it hard core, I'm going back to Colorado this weekend with a friend in hopes to film/ witness him harvest a monster bull elk!  It's a nice ranch and apparently they have crazy high success rates so the odds are good well be coming back with good footage, pics and stories. 
Today we did a family workout after mowing and Laura liked it so much we may be doing more of these WODS family style. 

"Family Murph"
Run 1 Mile with Caleb happy in the stroller
100 pull ups split up between Laura and I
200 push ups same
300 squats same
Run 1 Mile with Caleb happy again!

Time:  42:30

Afterwards we worked on the pull up kipping form and walked a mile home!

9/28/2012

AJ

Bench Press
140# x 5
165# x 5
185# x max reps = 10

3 rounds
135# clean and jerk x 10
strip the bar
run with empty bar 350m

13:10

then an hour or so later

10:00 minute time limit
2k row
remaining time = max double unders

Row: 7:42
DUs: 100

Shoulders are in pain, not really sure why. Going to lay off of the overhead stuff for a while. Hopefully this doesn't remain a lingering problem, would hate for me to deal with this issue long term. HSPUs are a joke right now.

@Hopdoddys: I had the llano poblano burger. Maybe top 3 burger I"ve ever had, and the fries were good too. No, I didn't go Paleo at this restaurant, nor did I at any Austin restaurant, but I do like the option of doing it there. I was wearing a CrossFit t-shirt when I was ordering, and I asked the woman behind the counter if I should go small or large size fries. She said since I do CrossFit, go with the large. Thought that was funny. I thought Franklin BBQ was the best place we went to, probably EVER, and my wife thinks Magnolia Cafe. She LOVED that place.

@Trails, not trains: Our hotel was right next to Congress, so whatever body of water is next to the bat bridge and Congress and all that, is where I went for a run. And, I guess you're right, maybe close to 400 or 500 joggers/bikers on that particular trail. Loaded with people.

9/25/2012

AJ

500m row
35 pull ups
400m run
40 sit ups
300m row
30 box jumps, games standard
200m run
20 front squats @ 135#

14:01

Feeling pretty sick, plus I was supposed to do shoulder press but that wasn't going to happen after my flu shots in both arms. I am a woman, I know. Tomorrow has a lot of deadlifts.

@Biking: Glad to hear that the expensive bike is getting put to good use! Any tri's in the future?

@weather, and Austin in general: TONS of trains all around Austin. I went for a jog when I was there along lake LBJ, and there were like... 200 people going for a bike or a run. Austin is definitely an in-shape town. Which, I find hard to believe, given the amazing restaurants near by. Gourdough's, Hopdoddy, and a plethora of ice cream places? Holy smokes. Never will I order two donuts from that place again. One alone may give me a heart attack upon looking at it. So yeah, maybe just never going there again.

KUNKEL

P90X chest and back:  trnaslation lots of pushups and pullups all with a few different grips.  I mixed in 12 MU's on the bar and man, my shoulders were shot! 

@Tri's:  doing the Keller sprint Oct. 28th!  It will be Laura's first one post Caleb, so were excited. 
@Austin lake running.  Were you on LBJ or Town Lake that's downtown?  If it was Town Lake, 200 people is extremely light!  At any given time I can drive over the bridge and seek 200 people within a few seconds and it's a 10 mile loop!  Fun people watching and it makes runs go by extremely fast.  Not to mention it's about the only flat running area in Austin! 
@Food:  what was y'alls favorite place to eat?  Also which burger did you get at hopdoddy?

9/24/2012

KUNKEL

Rode 16.25 miles, avg speed of 18mph.  Saturday the family went on a 5 mile fun run and I can't wait for the weather to continue to get cooler, it makes pushing the stroller a lot more fun.  If it's cool we don't have to keep Caleb covered and we can look at his face while running: much more fun than covering him up from the sun.

Gonna take it easy this week, my legs are killing me from all the hiking and then heavy leg work last week. 

@scripture:  it's so hard but for me if I don't wake up and do it, it often wont happen.  Praying though!

Remember Romans 8:1, we don't have to worry about the worldly stuff.  There's nothing we can achieve greater than salvation and that was achieved for us!

9/22/2012

AJ

Max reps Squat @ 80%
5 reps @ 265#

Max reps bench @ 80%
9 reps @ 190#

"Running Randy"

3 rounds
25 power snatches @ 75#
400m run

10:05

Scripture: Haven't been reading much lately. Getting into a groove has been mega tough lately, and I've been trying to read Chandler's book Explicit Gospel, but football is flat out owning me. Sounds silly to say that when I still have time to work out 4-5x a week. Pray that I get my priorities straight PLEASE. I suck!

9/20/2012

KUNKEL

Warm up:  Max MuscleUps in 1 minute- 11 reps(unbroken)

For Time: 
800M Run
25 HSPU's
50 Toes to Rings
800M Run
25 HSPU's
50 Toes to Rings
800M Run

Time:  26:22

Yesterday's WOD

Round 1: 
5 Rounds of-
7 Thrusters @75#
9 SDHP's @75#
11 Box Jumps @26 inches
Time:  8:11

Round 2:
5 Rounds of-
12 KB swings @55#
20 Pushups
30 Squats
Rest 90 Seconds
Total Time: 12:38

@Scripture reading:  what have y'all been reading through?  I've been going through revelation for some reason and it is intense!

9/19/2012

AJ

@Elk hunt: VERY jealous. I don't know the first thing about hunting, bow and arrowing, shooting, or outdoors, but gettin after it like you did is very manly. Very Wild at Heart, if you're into that. I was showing your pics off to a coworker of mine who would give anything to be present in those photos, and he was very jealous to say the least. Sounds like you had an amazing time, and went into it with the best of intentions and had a great attitude regardless of the circumstances/outcome.

Workout:

Max reps Deadlift @ 310#: 7 reps

21-15-9

DB Push Press @ 50#
Deadlift @ 275#
30" box jumps (games standard, complete stand at top)

15:18

Deadlifts took for ever. Way too long... need to find a way to make them faster or just get better. Been working on some shoulder mobility stuff lately, realized how pathetic my rotation is in my shoulders. Lots of time spent on a lacrosse ball with a barbell mash up on the internal rotation. Hope you guys are having a great week, read some scripture instead of my boring rants about shoulder problems.

9/18/2012

KUNKEL

Back at it and gonna slowly ramp it up over this next week...
Ran 800M to warm up
For Time:  5 Rounds, 15 walking lunges with 35# dumbells in the front squat position and 30 double unders
Time- 6:44
Ran 800M back to the house and then push mowed the yard. 

@Colorado: Had a blast, rained the whole time and that put a damper on our gig and took some wind out of our sails, but we still spent the week under God's wings.  It always a sweet time to be with your earthly father while experiencing our heavenly fathers power and grace in the mountains learning from past experiences, soaking up wisdom, discussing life and now how to love our families!  We experienced his mercy during the powerful weather and rain showers pounding on our tents or rain gear.  His Grace was shown as we got to see his beautiful rainbows stretch across the clouded skies all way to the mountain filled horizon.  Everyday we experienced his grace as we attempted to climb up and down his mountains with a lack of breath.  I also had the priviledge to see his beauty in his animal creations, watching a herd of elk interact, two bulls clash with the most dominant display of testosteron that concluded with the victor stepping out of the timber to bugle a sound of victory as he called his heiffers to him (while this took place I was surrounded by 6 spikes that all turned their heads to watch and observe how to act when they grow up), and several other elk use their ghostly skills to disappear soon after being spotted. 
All in all we had encounters with elk everyday and came within a few feet of being able to take a shot multiple times, ran into several hunters that didn't even have the priviledge of seeing elk with the naked eye and unfortnately came home with a tag not punched!  God's still gracious, loving and majestic! 

Here's a few pics:

9/17/2012

AJ

 

WOAH. Chest is burning right now, hurts to breathe. You know when you run for the first time its like sub 45 degrees? Thats what I feel like right now.

 

Warm up:

3 rounds

12 pistols (6 and 6)

:30 handstand hold

21 push ups

 

30 squat cleans for time @ 155#

4:32

Laid down for a solid 3 minutes after. During the workout, didn't really feel it... took several breaks, but afterward, yowswer.

 

5-5-5-3-2-2-2-3-3

9/15/2012

AJ

5 rounds
12 kb swings @ 70#
20 push ups
30 squats
rest 2:30

17:30 total time

GO FROGS

9/13/2012

AJ

3 rounds

max rep dead hang chest to bar in a minute
one min rest
3 skin the cats SLOWLY

11/8/7

7 min to find 1rm shoulder press
145#. Room for improvement for sure, but shoulders have been through a lot lately so I'm ok with this.
max rep push press @ 1rm SP weight
10 reps

1 minute max muscle ups
:30 rest
1 minute max burpees
:30 rest
1 minute max muscle ups

7/23/4. Happy with this, shoulders were feeling it, and no misses on MUs, so I got that goin for me, which is nice

9/11/2012

AJ

Strength: Worked on dead hang pull ups, l - sits, jerks, and hi hang cleans.

Met con:

Without dropping the 55# Kettlebell

6 rounds:
14 lunges
12 swings
6 presses each arm
:30 rest

So I only did 4 rounds before the KB started getting dropped all over the place. Tough tough workout. I only did 5 rounds, and I was too gassed to do round 6, I wanted nothing to do with it. Throw in the fact that I was very sore upper and lower body from a workout yesterday, and I was totally wiped. So, 10:53 for 5 rounds. Yesterdays, Kunkel, you would like

5 rounds
7 thrusters @ 75#
9 SDHP @ 75#
11 box jumps

Did it in about 7 or so.

9/6/2012

AJ

WOD
Worked on some l-sits and strict chest to bar pull ups.
For strength- worked on cleans and front squats.
Met-con:

5 rounds
12 wall ball
12 KB swings
12 push ups

7:30

Have fun hunting! How long will you be on vacation? Assuming this is a vacation and not work related. Gotta love that game meat, all kinds of healthy for you. Very jealous of you if/when you bring some back home

Klint welcome back! Keep up the running bud! What shoes do you use for your running? Do you change for trail runs vs. distance/concrete runs? Are you considering doing the cowtown?

9/5/2012

FARRAR

30 min run before work

KUNKEL

Mowed yard and been packing.  This week is the calm before the storm.  We're heading to the back country tomorrow night and will begin packing our stuff bright and early Friday morning up the mountain and into ELK country! 
Lots of pics will follow and hopefully some cool video and if we're blessed enough some elk meat!

Talk to y'all soon!

9/4/2012

FARRAR

AJ WOD.... Sort of  :)

1 Mile warm up run

4X12

Deadlift  135lbs
Box Jumps
Pushups

Then....

I went home

@and for the record, I have been running with the wife in the morning before work 2 times a week.  Run for 40 min or so.  Just have been too lazy to sign in and post

@Stroller, I have  heard stories of the additional work out you get from pushing the little ones.  Hes pushing you to your limits already

9/1/2012

KUNKEL
Family Fun Day WOD
Ran with the stroller for the first time and man alive that thing catches the wind and has some weight after you put the car seat and baby in it. 
5 mile run finishing at noon, so it was quit steamy for lots of fun.

8/31/2012

AJ

4x12
135# Deadlift
8 fast box jumps

then AMRAP 1 minute
135# Deadlift

32 reps

then
21-15-9
65# thrusters
burpee bar hops
toes to bar

9:30

First time I've squatted since I had 185# on my back at the competition a few weeks back. Quads are shaking... oh man. Hopefully to get back into it won't take too long.

@muscle-ups: Proceed with caution! This has happened to me and a few other guys - we get pain in our arms/elbows from overuse of muscle ups. I tried something similar to what you're doing, like going to failure several times a day, several times a week. Seemed like it did more harm than good. Your body may be totally different and I hope it is, but like I said, listen to your body and if it starts to feel uncomfortable and you want to try to muscle through it, only do it with caution. Just keep the rings in CLOSE to your body at all times, and when you fail, do so without the excuse of "I didn't kip hard enough."

@church: So the wife and I are on the church search. I met with the pastor of my old church and we discussed why we decided to leave, and I knew it'd be fine and it was - he's such a great guy and its hard to leave him and family, but we had to do whats best for the Ridgeways. So, prayer request - find a loving church that we can call home!

KUNKEL
For time:
800M run, 100 pull ups
800M run, 100 KB swings 55#
800M run, 100 DU's
800M run, 100 Over Head Squats 45# bar

Time: 44:28

@MU's:  thanks for the heads up I will definitely tread lightly. 
@Church:  will be praying, that must be a tough transition. 
@Prayer Request:  we're looking to start a small group with people we don't know in our neighborhood by putting a flyer up and we're pretty nervous about it! We're trying to put the flyer up tomorrow!

Here's Wednesday's WOD and Thursday was a mow day. 

Part 1: 15 MU's for time- 3:33, 13 of them were dead hang and last 2 were false grip. 
Part 2:  For Time-

25 Walking lunge steps
20 pull ups on rings
50 box jumps, 24 inches
20 DU's
25 Ring dips
20 Knees to elbows
30 KB swings, 55#
30 Situps
20 Hang squat cleans, 35# dumbells
25 Superman extensions
30 Wall Balls
3 MU's

Time:  20:57

8/28/2012

KUNKEL

Part 1: 15 Muscle ups for time
Time 2:49, did 8 unbroken then 2, 2, 3

I think each time I'm setting up the rings I'm going to do this for a warmup and try to get to where I can go unbroken and then stretch it to as many unbroken as I can get on down the road. 

Part 2:
21-15-9 for time of:
95# front squat
Burpee
Pull-up

Time: 10:53

@absence: Felt good since I've been away from the weights.  last week and into the weekend I had to shift my focus away from the muscle strain and towards the archery accuracy!  We're leaving for Elk country Sept 6th and I had to get the bow dialed in ready to pull back on an elusive wapiti!!!  I'm pumped as you may be able to tell but man alive I can't shoot my bow worth squat after working out with any upper body work. 
@AJ back to work:  was praying for your first day and week, you're in a challenging mission field my friend. 
@Klint: donde esta? Hows the house?

Here's what we're after!

8/24/2012

AJ

@Pics/family: I know what it feels like to be drained and have just about nothing left in the tank. Good to know that you get a solid weekend of relaxation and time to yourself + family! Soak it up. How is Caleb doing? Any hospital visits that you guys didn't anticipate? I know that surprise trips to the doc can run its toll, physically and financially.

@workouts: Good to know that out of our three competitors in this blog, one guy is working out. And, he's been tearing it up - awesome job Kunkel! I've done one workout this week, and it stunk, so I am taking a week off before I prep for a competition in late October in Houston. More details to come on that. This weekend is the calm before the storm, school starts Monday, with football practice, games, high school scouting, etc. The posts may be more scarce than they already are, but I'll see what I can do.

Hope you guys are glorifying Him at home, at work, and in quiet time.

8/23/2012

KUNKEL
Ran 28 minutes
Then, Griff w/ 12# vest
800M forward
400M backwards
800M forward
400M backwards

Time:  13:22

Today's workout was brutal.  This week has been exhausting with work, family and the sort.  That being said I had no fuel in the tank while running and had to mow afterwards.  I look forward to resting this weekend and hanging with the baby momma and Caleb!

8/21/2012

KUNKEL

Had some cooler weather this afternoon so gave this one another try.
For Time:
1600M run, 150 DU's, 50 Burpees
800M run, 100 DU's, 35 Burpees
400M run, 50 DU's, 20 Burpees

Time:  27:40

Here's Mondays WOD:
25 HSPU's
800M run
50 Toes to Bar
800M run
75 push press @ 75#
150 DU's

Time:  20:37

@CrossFit competition:  that looks like a huge adrenaline rush for sure!!!  That's amazing that y'all got 2nd!  What was the team like that got 1st?
@Crossfit Saturday:  that was my 4th time i think.  I got to go to the one downtown at the YMCA a couple of times while I stayed downtown and I went to the Crossfit Ironhorse one Saturday with Taylor Cole.  Regardless it was a blast and I hope I get to go more often.

8/19/2012

AJ

I have already typed a whole long story about my weekend and the competition, only to see it deleted somehow. Its lost in blog world now, so I'll post a few videos and tell you that we got 2nd place! $500 went to our team. Very thankful for the opportunity and experience, had a ton of fun. At first it was overwhelming, with thousands of crossfitters around and bodybuilders and a million vendors giving out free samples of God knows what, but in the end had a ton of fun.

@Kunkel: First visit to a crossfit gym, or had you been to one before? Sounded like a pretty solid workout, and one that you'd be good at with all the running. That'd be awesome if you could help out part time there! Have you ever been to Central, in Austin? That's one of the best around your area I think, and it may have been one of the first affiliates in TX.

8/18/2012

KUNKEL

Attended the Dripping Springs Crossfit for their free Saturday class.  They've only been open for a few months so they are still getting up and running.  It made me realize I need to do more warmups and stretches after the WODs for sure.
Strength we did 3X military pushups to failure with 15 second rest between sets.  35, 15, 7
WOD for time:
Run 400M with 45# barbell and at 100, 200 and 300 meters stop and do 15 push press
Run 400M with 20# kettlebell and at 100, 200 and 300 meters stop and do 15 KB swings
Run 400M with 20# wallball and at 100, 200, and 300 meters stop and do 20 squats to the ball

Time:  13:11

It was fun working out with a group and competing so I plan on going back when I can for their free Saturday classes and maybe talking them into letting me help out some.  :)
Yesterday I ran for 55:15 and I'm not sure how far just yet but I'll measure later.

8/17/2012

AJ

3 rounds
500m row
50 double unders
400m row

Didn't time... in prep for the competition tomorrow. Wish me luck! It's a team thing, but still. I will post the results sometime on Sunday night. Pretty excited about this comp, its my first real big one.

@Swimmy: Did you swim to the cross or run? j/k

Hope you guys are doing well and have a great weekend.

8/16/2012

FARRAR

"Swimmy"

Warmup
100 m

Pool WOD
500 m 12:22

Various Isolated Strokes
100 m

I was reminded how little I like swimming; the shock you get right as you enter the water, the taste of chlorine, water in your ears, the feeling that you can not breathe.  Hhhmmmm.....

Run toward the cross today!

8/15/2012

AJ

Had a few workouts that I haven't been able to log in and post. Been going 2x a day to get ready for competition this weekend.

Monday's

7 minute amrap
200m run
20 ab mat sit ups
5 power snatch @ 135
(3 rounds + 50m run)
rest 3 minutes
7 minute amrap
10 dumbbell burpee presses
10 box jump overs
(forget?)
rest 3 minutes
7 minute amrap
55# kb swings
1-2-3-4
*regrip and drop after every completed set
Worked to round 15

Tuesday:

4x10 @ 205# back squat with about 1 min rest in between

400-300-200-100
row/run, last half of run with 50# sandbag

few hrs later

tabata squats (15)
tabata push ups (6)
tabata push press, bar doesn't hit the ground, 45# (8)
tabata burpees (5)

Score is lowest # of reps per round, in ()

@Sprint: Great job Kunkel! I wish I knew what a good time is for all that; all I do is run so I can't tell what a good time is for the biking and swimming. But I'm with you on open water, I'm sure that is the opposite of fun. Someone from our gym is doing a competition this weekend, and one of the events is swimming a certain distance while carrying a brick. Sometimes the crossfit comps just go a bit too far.

@Klint: Welcome back dude, glad to hear you're having a little bit of free time to work out. Maybe some Saturday in September, if given enough notice, I can set it up for you and mel to check out our gym and we'll get a wrkout in, followed by some lunch with the Ridgeways


KUNKEL

AJ's from few days ago...nice one by the way and super fast time for you to boot.

4 rounds
21 thrusters @ 65#
15 box jumps
12 KB swings @ 55#
9 toes to bar (had to use the rings)
3 hspu
Time: 16:22

Rest 10 Min

50-35-20 reps of:
Wall balls
Pull-ups (on the rings)

Time:  19:32
As I typed this I looked up the WOD to be sure and yep, I was suppose to add DU's onto that but totally had a brain fart after doing AJ's wod. 
Overall, good combo though. 

8/14/2012

FARRAR

Monday Wrkout:

1 Mile Run: 8:11

2 rounds 
21 thrusters @ 65#
15 box jumps
12 KB swings @ 55#
9 toes to bar
3 hspu

7:11

Kept it to 2 rounds.  Needed energy for house stuff later that night.  I was also dead after two.  Fat kid!

Tuesday Wrkout:

40 min run

Ran with Mel around the neibhorhood before work this morning. Prob ran just over 4 miles.

8/12/2012

KUNKEL
Benbrook Lake Sprint

Well this was a fun race but man alive it reminded me that I HATE open water swims!!!  The bike was a loop with 2 u turns that we did twice so the times were a bit slower. 
Here's the break down: 
Total Time:  1:17:45
Swim- 11:25, 2.21 transition
Bike- 41:57(18.6mph avg), 1:03 transition
Run- 20:57(6:43 split)

Winner Ran a 1:03:58-absolutely beyond me!

@olympics:  I don't think Crossfit will be apart of it, but not because it doesn't belong.  I just see the creators keeping it seperate and it's own beast to keep it's integrity.  I 100% had the thought about the decathalon guys, thinking they are most like the Crossfit elite athlete because of them having to be well rounded.  The top 2 guys are beasts!  Aston Eaton runs with the back country bowhunter that I follow, Cameron Hanes up in Eugene Oregon.  Hanes could be the face of Crossfit Endurance, he's a top runner, lifter and he can chase down any monster elk that lurks in the woods before they know it their hooves are not bearing weight and their heart has stopped due to one of his deadly arrows!!!  Trey Hardee the silver medalists actually trains down here in Austin and was featured recently on the cover of Austin Fit Magazine. 
@Cowtown:  we're thinking about the full believe it or not! 
@Austin:  We will definitely make something happen!  That's not far from us and I believe it's right on the jogging trails if y'all are interested.

8/11/2012

AJ

1 mile run @ 8:00 pace
Curtis P work, push up work
Tabata airdyne

4 rounds
21 thrusters @ 65#
15 box jumps
12 KB swings @ 55#
9 toes to bar
3 hspu

14:57

@Olympics: Anyone think that CrossFit will be a part of the Olympics some day? Its like the decathlon, but not quite... and similar to the weightlifting, but much more fitness oriented.

@Cowtown: Are ya'll thinking about doing the full or half? How can you eliminate any concerns about the fact that it's in February, historically the coldest month of the year in Texas?

@Austin: We are staying at the Radisson in the north part of Austin, very close to the bat bridge and all the fun restaurants I think. We'd still love to swing by and visit if ya'll are free.

8/10/12

FARRAR

50 DU 10KTE 50 SU
50 10 40
50 10 30
50 10 20
50 10 10

(14:15)

@Back, TK your back must be bothering you pretty good. You are way better than me at DU and in better shape. Hope you get feeling better.  Good wrkout btw

FARRA8/9/2012

KUNKEL

50, 10, 50 of DU's, T2B, situps
50, 10, 40
50, 10, 30
50, 10, 20
50, 10, 10

Time:  16:59
Having some back tightness again.  It's as if my hammy's are tight and as soon as I loosen them up to normal my back still hurts.  Pretty frustrating but who knows, might have to see arrisoti about it. 

R8/9/2012

KUNKEL

50, 10, 50 of DU's, T2B, situps
50, 10, 40
50, 10, 30
50, 10, 20
50, 10, 10

Time:  16:59
Having some back tightness again.  It's as if my hammy's are tight and as soon as I loosen them up to normal my back still hurts.  Pretty frustrating but who knows, might have to see arrisoti about it.

8/9/2012

KUNKEL

50, 10, 50 of DU's, T2B, situps
50, 10, 40
50, 10, 30
50, 10, 20
50, 10, 10

Time:  16:59
Having some back tightness again.  It's as if my hammy's are tight and as soon as I loosen them up to normal my back still hurts.  Pretty frustrating but who knows, might have to see arrisoti about it.

8/9/2012

KUNKEL

50, 10, 50 of DU's, T2B, situps
50, 10, 40
50, 10, 30
50, 10, 20
50, 10, 10

Time:  16:59
Having some back tightness again.  It's as if my hammy's are tight and as soon as I loosen them up to normal my back still hurts.  Pretty frustrating but who knows, might have to see arrisoti about it. 

8/8/2012

AJ

Push press 5x5 @ 165#

Then for time

500m row
50 back squats @ 95#
300 m run
30 front squats @ 95#
100 double unders
10 overhead squats @ 95#

12:30

First round of squats were brutal. No whips on my forearms and back!

Yesterdays

5 rounds

30 double unders
1 min plank hold
10 clapping push ups

11:44

@sprint in oct. may have to pass. I have a crossfit competion the wknd before and that might be a bit too much to handle in a week. However, the cowtown is on my radar!  Would be my first half... Probably won't man up for the full or ultra whatever that is. 

Typed from my iPod. Sorry for any typos. 

KUNKEL

500M SWIM, 12IS MINUTES

8/7/12

FARRAR

AMRAP in 5 min
5 squats 145
10 KTE

4 rounds

@restraunt week:Mel has been chatting about week. I will see what she is thinking its about time you started working again for a living! :)

KUNKEL
Bike: 10.4 miles in 35:35 straight to run 5 miles in 37:17 about a 7:50 split i think. Total time with transition was 1:14:47.    

@blisters:  my main problem area routinely is my right hand and if you look at my palm it's the lower left hand corner.  I think it's the same area you had posted a pic of a while back.  I was using the grips this past time but I'm sure I'm doing something wrong for sure. 
@upcoming events:  How does a sprint in Keller sound October 28th?  Some college buddies are wanting to do it and I'm going to commit this week, who's in? 

@Cowtown Marathon:  Thoughts?  The baby momma and I are discussing the possibilities.

8/6/2012

AJ

WOD

25 chest to bar pull ups
2 squat clean and jerk @ 185#
20
4
15
6
10
8
5 c2b
10 sq cl j

Too exhausted to finish typing, as we started football practice today. Six hours of meetings, 3 hours of camp.. same thing all week. My time for this was 19:14, got it filmed, and saw how poor my form was. Wasn't so much that it was awful, but had some things that definitely could use some improvement.

@Klint: Good to hear from ya man! Are we getting together for restaurant week?

@Blisters: Where are the blisters? I told you about the hand grips that I have, ever since, I haven't had a single blister. Still some calluses that Anne won't allow me to pick at, but no bloody blisters.

KUNKEL

Getting TRI prepped for this weekend.  I ended up signing up for the Benbrook open water sprint for a reason to head up to the grandparents and Great-grandma for Caleb so I'm working on the endurance prior to Sunday.  Also having to give my blisters a break unfortunately.  Have y'all found anything else to prevent these blisters?  I've heard the Crossfit folks talk about shaving the hands? 

Round 1:  Swim 1600 Meters, Time 36:03
Round 2:  Run 3.2 Miles, Time 22:44

Overtime:  Push mow. 

8/5/2012

FARRAR

He fellas,

We just finished our summer golf tournament.  We were 35 players strong for the final which made for a good time.  Now that the planning for that is over its workout time.  After our quarterly review this Tuesday itll be game time.  Love yalls commitment to this and to your workouts.

@Austin: jealous of your trip coming up.  Good times ahead

8/2/2012

KUNKEL

30 MU'S for time. 

Ended up with just 28 in 10:44.  My right hand got blistered really bad and was killing me with pain and I couldn't push through it any longer.  It was bittersweet cause I had 10 unbroken in right at 1 minute and then got 5 together and had 25 @ just over 6 minutes and felt great except my right hand.  I even had to go to false grip with my left hand and dead hang with my right to lessen the pain and that was tough.  Gotta get these blisters figured out so I can get to 8 minutes for 30, that's my goal. 

8/1/2012

AJ

Yesterdays' WOD

4 rounds
10 deadlift @ 185#
30 double unders
100m farmers carry (55# KB in each hand)
:30 rest

8:14 total time

Today's WOD

hang power snatch 1rm

175#, Had 185# up about chest high but couldn't go overhead

"Karen"
150 wall balls for time

6:07
PR by about :30
(65/10/15/20/20/20)

@Austin: Trip is planned, hotel is booked. 9/1 - 9/3, we're visiting the capital. Hittin up Franklins BBQ, Foreign and Domestic, and round rock donuts are musts in our book. (can you tell we're foodies?) Any other suggestsions? We'd love to swing by and visit and maybe even get a wod in, but totally up to you guys depending on whats going on and how the family is doing.

KUNKEL

Yesterday's WOD: Family time in the garage with new toys.
50 Wall Balls with new 20# BALL
30 HSPU'S for me and pike pushup for laura
50 KB swings @ 55# with new KB for me and 20# for laura
50 pushups
50 bicycle kicks (core stuff)
50 step back lunges
50 hollow rocks
75 calf raises

Times:  24-26 minutes I think.  I did the WOD in reverse except for the calf raises and with the 12# vest on while laura did it straight down.  Her first time with Wall balls and KB swings and she did great!!!

Today
Bike Intervals
3 rounds of 1/2 mile, rest 2 min, 1 mile, rest 2 min, 2 miles, rest 2 min all with the 20# vest on. 
Times were decent considering the hills:  1:55, 3:00, 6:36, 1:30, 3:55, 6:55, 1:55, 3:55, 7:12
@Bike with vest:  I felt really top heavy and did not feel comfortable adjusting the weight while riding, not safe. 
@Austin:  Awesome!!! I will confirm our schedule but I know we have some church stuff with the H.S. kids but I think it doesnt start until sunday and go until monday but I'll confirm. 
@Austin Food:  we are LAME-O'S when it comes to eating out and Austin has a lot to offer apparantly.  We have hear and been to a few good ones, BBQ Salt lick is good and has a good reputation it's BYOB cash only and just all in all a neat venue family style like Joe-T's kinda, Hopp Dotty's (sp) has gourmet burgers and there are 2 locations now with a really good bison burger and veggie/garden burger, taco deli has breakfast tacos and reagular tacos ranging from good ole bacon/ egg to steak/ egg to tilapia/ cabbage, and I'll check on other recs. 
@Austin where are y'all staying, which part of town? 
@karen: well done sir well done!

7/30/2012

AJ

Another Kunkel wod...
5 rounds
400m run
21 kb swings 53#
15 push ups
9 pull ups
Rest 1 min

Total time: 22:04

Done @ 4:00 o'clock which didn't make the runs any easier. The address rest was more of a tease than anything else.

@wods: great job on the air force wod! Over time I'm sure your oh squats will improve and you can get a much better time. That wod with a vest... Brutal! It was hard enough for me without one. I've seen that vest or one similar to it in the sporting goods stores. Always wanted to pull the trigger on it, but still on the fence.

@Olympics: watching the weightlifting has been all kinds of beneficial. Watching them weigh a solid 134# and clean and jerk 250#... Ridiculous! With perfect form. Oh, and they're women. Makes me feel like a weak one.

Typed from my iPod. Far fingers and small buttons. Excuse typos

7/30/2012

KUNKEL

200m run
50 squats
40 push ups
30 burpees
20 toes to bar
10 hspu
20 pull ups
30 box jumps
40 lunges
50 sit ups
200m run
*Perform 200m run after each exercise (total of 10 200m runs)
*Also did it with the noew weight vest @ 12#. (cheap bcg brand from academy adjusts from 12-20#)

Time:  26:01

@WOD:  nice one, the box jumps and lunges really stuck it to me.  My legs were feeling shot when running. 

7/28/2012

KUNKEL

Air Force WOD

95# barbell
20 thrusters
20 sdhp
20 push press
20 overhead squat(only got 5 and finished with 15 ground up snatches)
20 front squat
EMOM did 4 burpees
time: 8:50

@Air Force WOD:  tough, I felt good going into the OHS and didn't know how I would fair since this was only the 2nd time I'd done them and last time was with 45#.  That said, my plan was to do as many as I could feeling safe enough to not drop the weight on myself before going to snatches.  I think I'll feel comfortable doing this weight for OHS if it's the first or main movement during a WOD as of right now, but after having done thrusters and sdhp and pp the cards were stacked against me for sure.  Fun WOD though and I'll try it again in the future. 

7/27/2012

KUNKEL

Not for time 2 Rounds:  all kipping pull ups
30 Pushups, 12 wide-grip pullups, 5 T2B
25 military pushups, 12 reverse grip chin-ups, 5 T2B
25 wide fly pushups, 12 closed grip overhand pullups, 5 T2B
20 decline pushups, 5 bar MU's unbroken, 5 T2B
15 Dive bomber pushups
15 Heavy Pants(basically a partially squated shoulder shrug) @45#
15 Diamond pushups
15 Back flys @15#
I didn't post the past couple of days so here's the catch up:

Thurs: Bike ride with the baby momma, felt great to ride together again!!!  13 miles taking it easy. 

Weds:  5 rounds of 800M run, 20 Toes to Rings
Time:  26:38
I really had to run out the soreness from the days prior and it really helped. 

@air force WOD: Well done!
@Rows:  I'm jealous and I can't wait until I get to do those. 
@Team: look forward to hearing about all that!

7/26/2012

AJ

Did the Air Force WOD on Wednesday... and...

6:43

PR'd by :57. I'll take it! My OHS were pretty rough and difficult, I didn't get a good start to them going straight from push press and adjusting my grip with bar overhead. Overall I'm pleased, next time I'm shooting for sub 6.

Yesterday's WOD I did on my own

3 rounds
500m row
25 burpees

11:51

Almost an average of 4 min a round, which seems a little high. Taking today (Friday) off and looking to go at it on Saturday with my team for our competition coming up on a few weeks. Keep you guys posted on that.

7/25/2012

AJ

Haven't done this one yet, but will today. Now that I have some time I will mention the past few WOD's I've done as well.

Today's:

Air Force WOD

95# barbell
20 thrusters
20 sdhp
20 push press
20 overhead squat
20 front squat

EMOTM 4 burpees, and start workout with 4 burpees

Did this on Dec 21 last year at 7:40, my goal this time is sub 7. We'll see.

Yesterday:

4 rounds
5 cleans @ 145#
30 double unders
5 cleans @ 145#
rest 1 min

8:44

DU's took WAY too long! Needed some additional practice, did 200 when my day was over.

Monday's:

200m run
50 squats
40 push ups
30 burpees
20 toes to bar
10 hspu
20 pull ups
30 box jumps
40 lunges
50 sit ups
200m run
*Perform 200m run after each exercise (total of 10 200m runs)

25:30 or so?

TOOK FOREVER, esp. in the 4 o'clock heat. Think you would love this one Kunkel, right up your alley. My 20-10-20 set took wayyy too long, that's where I slowed down tremendously.

@Fitness: Don't know what it is lately, could be heat, change of schedule, or something - but my focus has been OFF. Can't seem to post good times lately, and I hope its just a funk I'm going through. Diet hasn't been terrible, but hasn't been the best either. We'll see what happens once the weather cools down and things get a little more stable in my day to day schedule.

@Book: Thinking about starting Unbroken by Laura Hillendbrand, per Mr. Kesler's recommendation. He said its an awesome book, and very tough to put down. Plus I'm in the middle of Band of Brothers, with all this free time around the house.

@Laura: ROCK STAR. All she needed was the green light from the doc and she hit the ground running, that's awesome! Did you ever see the video of the pregnant pull up progression? I'll see if I can find it, but that video + Laura's testament to fitness is very inspiring.

I'll post my time from the air force wod later today. Dollar Hot Dog night at Rangers Ballpark tonight, so whatever productivity I accomplish throughout the week will be done prior to tonight :)

7/24/2012

KUNKEL
Today's workout was pulled from the crossfitendurance.com site. 
Buy In: 12 rounds of 3 push press @95# every 45 seconds for first 6 rounds and 115# for last 6 rounds.

For Time:
Run 1 mile
30 back squats at 155# (had to clean it and press it to get it in the back squat position)
30 burpees
Run 1 mile

Time: 23:48

Overtime:  push mow the back yard. 
@Inpiration: Laura(baby Momma) is less than 7 weeks out of a c-section delivery, has only had 6 nights of 4.5-5 hour stretches of sleep since delivery and other than that her sleep has been in 2-3 hour stints, she got released last week to begin working out again and today she completed a bodyrock workout, then an insanity workout and for overtime she push mowed the front yard!!!  Absolutely beautiful how hard she is working and working out already!!! 
@Push mowing:  Klint you tested my mower, which is an old school reel mower that is definitely Austin-green and Froning has even said he push mows for time so I suggest for games 2013 incorporating these mowers.  #functionalfitness



 

7/23/2012

KUNKEL

Did 2 WODs for the first time and I LIKED it!!!
First WOD: 100 Inverted Burpes for time-16:31

Second WOD: 4 Rounds for time(supposed to be 5 rounds)
21 Thrusters @75#
21 DU's
Time: 12:48

@DU's: I had been using a rope from fringe sports and it's one of the $15 ones.  Well today I go to get my rope and it's not in my bucket that I use to keep my rings, chalk, rope and such to transport back and forth.  So I didn't get to check the scuffing and had to go back to my HEAVY nike rope and I mean heavy in comarrison, WOW!  After getting over(not really yet) the fact that either I forgot my rope Friday or someone took it, I have come to the computer to post.  I have not been doing them in my garage either, there are 2 places at our community gym that I use and one has smooth concrete like a garage and the other has brushed concrete much like a sidewalk.  After I get another rope or two I'll keep an eye on the damage control. 

@Book:  What are you looking for?  Leadership, marriage, personal faith, etc?  I'm slowly reading Speed of Trust by Covey and it really relates to all aspects of life listed above including work.  More Than Ordinary is a great book about living a life where you are constantly aware of Christ living in and around you all day everyday.  Might have to purchase it at NavPress.com. 

7/22/2012

AJ

Strength stuff today.

25x185# squats

1:11, rest 3:33, then 1:36

Bench Press

10 @ 135#
8 @ 155#
6 @ 185#
4 @ 195#
2 @ 205

Then 2 back up to 10, same weights.

@Birthday boy: Welcome to the 28 club. WHat'd you guys do? Have our wives nailed down a date/place for restaurant week?

@Bear/Programming: Great job on the bear with double unders! Do you have a mat that you do your DUs on outside on the pavement? For my rope, if I do them outside, it scuffs up the rope and damages it a little bit, forcing me to do them on mats or a smooth floor, like inside a garage. My garage is way too short though. For programming, I'll let you know some of the workouts I"ll do in the coming months. I've been asked to be on a team or two for some competitions coming up - can't tell you how excited I am about this! - and I'll post some of the WODs in preparation for them. Sure, they're geared toward competitions and geting an athlete ready for them, but either way, they'll be awesome workouts that will destroy us.

Taking tomorrow off then gonna try to go solid next week!

Looking for a good book to read with all this free time for summer - any one reading anything fun?