KUNKEL
Got a bit off kilter due to bein in a hotel with 1500 competitive sales people that mostly like to be competitive in the gym as much as in the sales field.
30 clean squats @95#, 30 pullups kipping, 800M
20 burpees, 30 pullups, 800m
30 clean squats @95#, 30 pullups, 800m
37:04
@pose, absolutely!!! I had an issue with my IT band on left knee and after treatment it was due to my heel strike method previously used all my life. I will not claim to be good at it or efficient but I can absolutely say it helps tremendously. My calves prior to the inov8 were adjusted to pose running and now going to a thinner sole and less of an angle from heel height to toe height in he shoe I'm having to get readjusted I think. Don't get me wrong my calves hurting the day of runnin far but would recover rather quickly.
@food consumption(sounds better than diet) Laura and I eat rather simple and clean: minimal processed foods, Ckn/ veggies for dinner, orzo, eggs, lots of veggies overall. Overall I just know what foods have lots of calories and don't fill me up. Snack wise I have used variety of nuts, humus, carrots, and crackers are my weakness.
AJ
"Lynne"
5 rounds
Max rep body weight bench press
max rep pull ups
10/18
9/15
6/12
6/12
5/12
Coulda done 1-2 more reps on BP if I had a spotter. Pull ups stunk. You guys are tearing up the WODs... anything with high rep + lotsa runs is mega tough. Good job.
FARRAR
No wrkout
Tuesday, January 31, 2012
Monday, January 30, 2012
1/30/2012
KUNKEL
15,12,9,6,3
Power cleans ground up @135#
Bar facing burpees
Time 11:11
First WOD like this early in the AM, gonna take some getting used to.
@inov8 I do plan on running the half in them and ABSOLUTELY my calves were on fire after the run!!! Wanted to cry but it went away faster than I thought it would.
@farrar, you're trucking on these runs, very impressive.
AJ
30 muscle ups for time
8:10
Not bad considering I'm far from in-shape and fit these days. Staying motivated to eat right and paleo-approved meals is so hard when I know my WOD's are few and far between. How do you guys monitor your diet, if at all? Are you strict or do not pay any attention to it, as long as hard WOD's make up for it? Just curious, esp. with ya'll crushing the WOD's as of late.
@inov8s: Have you heard of POSE method? Farrar claims he is good at it, but from what I've heard it helps prevent the calf strains on long distance runs. I'm the same way; I ran a few 10k's and my calves are on FIRE... once I'm done, and the days following.
@Farrar: awesome job on runs. Regardless of your diet, next Sunday will be smoked meat on the egg. Gave it a test run this weekend with brisket. Best brisket I've ever made!
FARRAR
No wrkout today. Quarterly meetings and will be celebrating Mel finishing her boards exam!!!!
Looks like a good wrkout Kunkel. And I dont claim to be good at POSE, just have been taught how to do it by someone who is really good at it.
Ridge, looking forward to the Super Bowl food! I have been watching what I eat to a degree. Cutting back on gluten, sugars, and processed foods. But I will still enjoy a good bowl of ice cream or hamburger every once in a while. In fact, I am sipping on a Diet Coke right now.
15,12,9,6,3
Power cleans ground up @135#
Bar facing burpees
Time 11:11
First WOD like this early in the AM, gonna take some getting used to.
@inov8 I do plan on running the half in them and ABSOLUTELY my calves were on fire after the run!!! Wanted to cry but it went away faster than I thought it would.
@farrar, you're trucking on these runs, very impressive.
AJ
30 muscle ups for time
8:10
Not bad considering I'm far from in-shape and fit these days. Staying motivated to eat right and paleo-approved meals is so hard when I know my WOD's are few and far between. How do you guys monitor your diet, if at all? Are you strict or do not pay any attention to it, as long as hard WOD's make up for it? Just curious, esp. with ya'll crushing the WOD's as of late.
@inov8s: Have you heard of POSE method? Farrar claims he is good at it, but from what I've heard it helps prevent the calf strains on long distance runs. I'm the same way; I ran a few 10k's and my calves are on FIRE... once I'm done, and the days following.
@Farrar: awesome job on runs. Regardless of your diet, next Sunday will be smoked meat on the egg. Gave it a test run this weekend with brisket. Best brisket I've ever made!
FARRAR
No wrkout today. Quarterly meetings and will be celebrating Mel finishing her boards exam!!!!
Looks like a good wrkout Kunkel. And I dont claim to be good at POSE, just have been taught how to do it by someone who is really good at it.
Ridge, looking forward to the Super Bowl food! I have been watching what I eat to a degree. Cutting back on gluten, sugars, and processed foods. But I will still enjoy a good bowl of ice cream or hamburger every once in a while. In fact, I am sipping on a Diet Coke right now.
Sunday, January 29, 2012
1/29/2012
FARRAR
Run
7.6 miles 7:36/mile
Mapped our run on "map my run" around White Rock. Pretty cool tool.
TK, we will run the CowTown together for sure. I am like you, my mind goes a little numb after a few miles without someone to talk to or focus on. I ran with a buddy this afternoon to keep the pace that we did. He is a thoroughbred! There were many time when I wanted to pull back the reigns and slow down but he was a great encourager to keep pushing. How are your calves after running in your new shoes? Do you plan on running the half in them? That would be intense! Hope yall are having a good weekend.
Run
7.6 miles 7:36/mile
Mapped our run on "map my run" around White Rock. Pretty cool tool.
TK, we will run the CowTown together for sure. I am like you, my mind goes a little numb after a few miles without someone to talk to or focus on. I ran with a buddy this afternoon to keep the pace that we did. He is a thoroughbred! There were many time when I wanted to pull back the reigns and slow down but he was a great encourager to keep pushing. How are your calves after running in your new shoes? Do you plan on running the half in them? That would be intense! Hope yall are having a good weekend.
Saturday, January 28, 2012
1/28/2012
KUNKEL
10 miles according to the town lake maps 1:17:53, by my calculations that's a 7:47 split. Now that's faster split than when I ran the 5 couple days ago and I tribute that to hills vs. no hills.
Inov8's felt great but my calves feel like I won't be walking normal for a while.
Not gonna lie, we're gonna have to stick together for a while durin the half, that distance and time running for me gets boring, I need some fellowship out of that stuff.
I hope this half has no hills like town lake.
10 miles according to the town lake maps 1:17:53, by my calculations that's a 7:47 split. Now that's faster split than when I ran the 5 couple days ago and I tribute that to hills vs. no hills.
Inov8's felt great but my calves feel like I won't be walking normal for a while.
Not gonna lie, we're gonna have to stick together for a while durin the half, that distance and time running for me gets boring, I need some fellowship out of that stuff.
I hope this half has no hills like town lake.
Friday, January 27, 2012
1/27/2012
AJ
Bench Press
2-2-2-2-2-2
155-175-185-195-205-215
Ring dips
4x10
Ring push ups
3x10
Pull ups (kip)
5x10
Met-Con
50-40-30-20-10
53# KB swings
sit ups
13:30
@ airrosti: Went yesterday. Don't know why I didn't think of it myself; we have a big banner of Airrosti hanging in our box. Kinda pricey, but beats surgery - def. not a torn meniscus in the doc's opinion. 3-4 visits and about $800 later, should be good to go! Thanks for recommendation
@ prefontaine: keep up the running! Run some for me too.
FARRAR
'motor running'
1 mile
40 squats, 7 pull ups, 7 dips, 800m, 10 hang cleans 135lbs,
800m , 40 squats, 7 pull ups, 7 dips, 800m, 10 hang cleans,
800m, 40 squats, 7 pull ups, 7 dips, 800m, 10 hang cleans,
1 mile
(45:21)
Squats were a resting point, dips and pull ups felt good, and hang cleans we're a little easier than I thought they were going to be. Def would have struggled a lot more if I was able to do muscle ups. But the running.......goodness. First 3 800m were at 7:30 pace and the last two were at an 8:15 pace and suffering every step of the way. The last mile I was counting every 100th of a mile beckoning it to be over. Painful but great!
AJ, stoked u didn't tear anything. Are you still feeling pain or is it just weak. Also, Mel wants to know why u aren't going to see a PT? She's disappointed in you. :)
KUNKEL
AMRAP, 20 minutes
3 wall climbs
10 up downs
5 parallete pass throughs, forward/back=1
10 mountain climbers, left+right= 1
9 rounds on the dot
@airrosti doesn't the work they do hurt? Glad they can work on you and not happy it's that costly for you.
@farrar, you talked me us saying Ahh that's a freak workout and you beat me by 3 minutes!!! Sandbagger!!! But dang nicely done, told you I'm gonna have to lock you in a porta-Jon to beat you at the half.
Bench Press
2-2-2-2-2-2
155-175-185-195-205-215
Ring dips
4x10
Ring push ups
3x10
Pull ups (kip)
5x10
Met-Con
50-40-30-20-10
53# KB swings
sit ups
13:30
@ airrosti: Went yesterday. Don't know why I didn't think of it myself; we have a big banner of Airrosti hanging in our box. Kinda pricey, but beats surgery - def. not a torn meniscus in the doc's opinion. 3-4 visits and about $800 later, should be good to go! Thanks for recommendation
@ prefontaine: keep up the running! Run some for me too.
FARRAR
'motor running'
1 mile
40 squats, 7 pull ups, 7 dips, 800m, 10 hang cleans 135lbs,
800m , 40 squats, 7 pull ups, 7 dips, 800m, 10 hang cleans,
800m, 40 squats, 7 pull ups, 7 dips, 800m, 10 hang cleans,
1 mile
(45:21)
Squats were a resting point, dips and pull ups felt good, and hang cleans we're a little easier than I thought they were going to be. Def would have struggled a lot more if I was able to do muscle ups. But the running.......goodness. First 3 800m were at 7:30 pace and the last two were at an 8:15 pace and suffering every step of the way. The last mile I was counting every 100th of a mile beckoning it to be over. Painful but great!
AJ, stoked u didn't tear anything. Are you still feeling pain or is it just weak. Also, Mel wants to know why u aren't going to see a PT? She's disappointed in you. :)
KUNKEL
AMRAP, 20 minutes
3 wall climbs
10 up downs
5 parallete pass throughs, forward/back=1
10 mountain climbers, left+right= 1
9 rounds on the dot
@airrosti doesn't the work they do hurt? Glad they can work on you and not happy it's that costly for you.
@farrar, you talked me us saying Ahh that's a freak workout and you beat me by 3 minutes!!! Sandbagger!!! But dang nicely done, told you I'm gonna have to lock you in a porta-Jon to beat you at the half.
Thursday, January 26, 2012
1/26/2012
FARRAR
Warm Up 1 mile run
Wrkout: 2 mile run (7:05/mile)
Overtime
TABATA abs
20 sec situps
10 sec plank
(96 situps)
I was restricted on time during lunch. I still plan on suffering through Kunkel's wrkout tomorrow.
Spent time at ELP (Elder Led Prayer) last night praying for sanctity of life. TVC has been in a 'season of prayer' this month for sanctity of life, the nations, and descrimination. Meditating on the sanctity of life will cause you to feel a tug on your heart about how accepting our society is to killing babies in the womb. A topic that I have been far too apathetic about.
KUNKEL
Ran 5 miles jammin to Shawn McDonald praise music with the dog by my side. Some days he slows me down and others like today he pushes me harder.
Time 39:11, 7:50 split I believe.
Warm Up 1 mile run
Wrkout: 2 mile run (7:05/mile)
Overtime
TABATA abs
20 sec situps
10 sec plank
(96 situps)
I was restricted on time during lunch. I still plan on suffering through Kunkel's wrkout tomorrow.
Spent time at ELP (Elder Led Prayer) last night praying for sanctity of life. TVC has been in a 'season of prayer' this month for sanctity of life, the nations, and descrimination. Meditating on the sanctity of life will cause you to feel a tug on your heart about how accepting our society is to killing babies in the womb. A topic that I have been far too apathetic about.
KUNKEL
Ran 5 miles jammin to Shawn McDonald praise music with the dog by my side. Some days he slows me down and others like today he pushes me harder.
Time 39:11, 7:50 split I believe.
1/25/2012
KUNKEL
"fantastic 15"
5 rounds:
15 thrusters @ 95#
15 bar facing burpees
Time: 18:25
Not as easy as it sounds.
Thanks for the website, inov8 discounts are for real.
@injury report, I have had good results with a newer treatment called airrosti, its strongly supports crossfit and the crossfit mentality. They are almost a mix of chiropractics and physical therapy and they strive to work on thr problem area and test it right away. The website will allow you to find the closest one and you can call to see how insurance will cover. Hope you get rolling soon.
http://www.airrosti.com/
God story: today with the ARBC high school fellas we learned about how we often wrestle with God just like Jacob did not realizing what we're doing until God touches our hip and breaks something to remind us that when we are weak and realize how weak and dependent we are upon him is when we see His strength!!!
"fantastic 15"
5 rounds:
15 thrusters @ 95#
15 bar facing burpees
Time: 18:25
Not as easy as it sounds.
Thanks for the website, inov8 discounts are for real.
@injury report, I have had good results with a newer treatment called airrosti, its strongly supports crossfit and the crossfit mentality. They are almost a mix of chiropractics and physical therapy and they strive to work on thr problem area and test it right away. The website will allow you to find the closest one and you can call to see how insurance will cover. Hope you get rolling soon.
http://www.airrosti.com/
God story: today with the ARBC high school fellas we learned about how we often wrestle with God just like Jacob did not realizing what we're doing until God touches our hip and breaks something to remind us that when we are weak and realize how weak and dependent we are upon him is when we see His strength!!!
Tuesday, January 24, 2012
1/24/2012
FARRAR
No wrkout today. Going to do Kunkel's crazy wrkout from yesterday. I am saying my prayers. (unbroken, really??)
The run sat felt great. Cardio Sun was a breeze but my legs were smoked by mile 5. Doing the wrkout u posted should help with that. I hope y'all are doing well.
KUNKEL
No workout for me either, had to get caught up on work, been battling a busted up computer so finally got everything ginnig!
We're getting rain so I probably won't run again till Thursday and hopefully I'll be able to run thrs, fri and 10 sat.
@unbroken, the muscle ups were bam bam, squats were bam bam and the hang cleans we're unbroken in the sense I didn't put the weight down. I did rest it on my thighs a couple of times though. For the running I was having to run from the pullup bar to the gym and back to get to the equipment necessary so that's how it got started and the 1 mile before and after we're to get to and back home.
Also yesterday was my first day in the innov 8's I bought at the fittest games in Austin Saturday. Taylor Cole sold me on getting a pair while watching some machines tear some WOD's up all day. Running distance in these shoes will be interesting but I think I'll like it overall.
AJ
Gotta learn to get creative with my workouts. I'm not so sure I tore my meniscus; it is starting to heal on its own SLOWLY. I went to visit the doctor yesterday - appt. @ 3:20, show up at 3:15. 4:20 hits I'm still I'm in the waiting room. Had to leave, and now its getting better, but I want this prob fixed and I don't wanna hear "Just lay off it for awhile, it'll heal on its own." So we'll wait and see I suppose...
GREAT JOB on wod's guys! You guys are doing great. The M-Ups/running sounds far from fun. Here's where I would chime in with my two cents @ inov8's, as I just bought a pair (6pm.com - cheapest available). Haven't done a workout in them yet though.
4x12 good mornings @ 115#
Death by pull ups
13 rounds + 9 pull ups
OT/Cash-out: 50 hollow rocks
Keep up the good work guys, I'll catch up soon
No wrkout today. Going to do Kunkel's crazy wrkout from yesterday. I am saying my prayers. (unbroken, really??)
The run sat felt great. Cardio Sun was a breeze but my legs were smoked by mile 5. Doing the wrkout u posted should help with that. I hope y'all are doing well.
KUNKEL
No workout for me either, had to get caught up on work, been battling a busted up computer so finally got everything ginnig!
We're getting rain so I probably won't run again till Thursday and hopefully I'll be able to run thrs, fri and 10 sat.
@unbroken, the muscle ups were bam bam, squats were bam bam and the hang cleans we're unbroken in the sense I didn't put the weight down. I did rest it on my thighs a couple of times though. For the running I was having to run from the pullup bar to the gym and back to get to the equipment necessary so that's how it got started and the 1 mile before and after we're to get to and back home.
Also yesterday was my first day in the innov 8's I bought at the fittest games in Austin Saturday. Taylor Cole sold me on getting a pair while watching some machines tear some WOD's up all day. Running distance in these shoes will be interesting but I think I'll like it overall.
AJ
Gotta learn to get creative with my workouts. I'm not so sure I tore my meniscus; it is starting to heal on its own SLOWLY. I went to visit the doctor yesterday - appt. @ 3:20, show up at 3:15. 4:20 hits I'm still I'm in the waiting room. Had to leave, and now its getting better, but I want this prob fixed and I don't wanna hear "Just lay off it for awhile, it'll heal on its own." So we'll wait and see I suppose...
GREAT JOB on wod's guys! You guys are doing great. The M-Ups/running sounds far from fun. Here's where I would chime in with my two cents @ inov8's, as I just bought a pair (6pm.com - cheapest available). Haven't done a workout in them yet though.
4x12 good mornings @ 115#
Death by pull ups
13 rounds + 9 pull ups
OT/Cash-out: 50 hollow rocks
Keep up the good work guys, I'll catch up soon
Monday, January 23, 2012
1/23/2012
FARRAR
Push Press 1 RM
Stopped at 115lbs
WOD
AMRAP 10 min
5 pullups
10 pushups
15 wallballs (15 lb)
(9 rounds, but really went 6 seconds over to finish the last couple of wallballs)
KUNKEL
"motor runnin"
1 mile
40 air squats, 7 muscle ups, 800M, 10 hang cleans @135#,
800M, 40 air squats, 7 muscle ups, 800M, 10 hang cleans,
800M, 40 air squats, 7 muscle ups, 800M, 10 hang cleans,
1 mile
Total time: 48:25 and all sets were unbroken.
How has the running been? Today was the furthest distance I've run since early December. I plan on going 10 this weekend.
Push Press 1 RM
Stopped at 115lbs
WOD
AMRAP 10 min
5 pullups
10 pushups
15 wallballs (15 lb)
(9 rounds, but really went 6 seconds over to finish the last couple of wallballs)
KUNKEL
"motor runnin"
1 mile
40 air squats, 7 muscle ups, 800M, 10 hang cleans @135#,
800M, 40 air squats, 7 muscle ups, 800M, 10 hang cleans,
800M, 40 air squats, 7 muscle ups, 800M, 10 hang cleans,
1 mile
Total time: 48:25 and all sets were unbroken.
How has the running been? Today was the furthest distance I've run since early December. I plan on going 10 this weekend.
Sunday, January 22, 2012
1/22/2012
FARRAR
7 mile run (8:50/mile)
All I have to say is that there is a big difference between a 4 mile run and a 7 mile run. I don't even know what to think about a 13 mile run.
Ephesians 5:11 (Highlighted verse at church tonight)
"have nothing to do with the fruitless deeds of darkness, but rather expose them"
As a follower of Christ, you have an active responsibility to EXPOSE fruitlessness to make the work of the cross known.
7 mile run (8:50/mile)
All I have to say is that there is a big difference between a 4 mile run and a 7 mile run. I don't even know what to think about a 13 mile run.
Ephesians 5:11 (Highlighted verse at church tonight)
"have nothing to do with the fruitless deeds of darkness, but rather expose them"
As a follower of Christ, you have an active responsibility to EXPOSE fruitlessness to make the work of the cross known.
Saturday, January 21, 2012
1/21/2012
FARRAR
4 mile run (7:35/mile)
30 push ups
30 dips
Missed working out the past 3 days. Run felt pretty good.
Heading to YL fund raiser tonight. Praying for its ministry.
4 mile run (7:35/mile)
30 push ups
30 dips
Missed working out the past 3 days. Run felt pretty good.
Heading to YL fund raiser tonight. Praying for its ministry.
Friday, January 20, 2012
1/20/2012
KUNKEL
AMRAP 20 minutes
18 box jumps, 24"
15 Toes 2 bar
12 pullups
6 rounds, 18 box, 8 t2b
Rough workout, really gets your core going from toes to pullups.
God story: Got a couple of people I know that are turning into Sauls in one form or another and my prayer has been that they both will be people that the world sees as a waste and Gods shows they are treasures. God has a history of taking those with the world stacked against them and He grabs their life and heart and brings glory to his name and I pray these 2 will be just that.
AMRAP 20 minutes
18 box jumps, 24"
15 Toes 2 bar
12 pullups
6 rounds, 18 box, 8 t2b
Rough workout, really gets your core going from toes to pullups.
God story: Got a couple of people I know that are turning into Sauls in one form or another and my prayer has been that they both will be people that the world sees as a waste and Gods shows they are treasures. God has a history of taking those with the world stacked against them and He grabs their life and heart and brings glory to his name and I pray these 2 will be just that.
Wednesday, January 18, 2012
1/18/2012
KUNKEL
"cindy"
AMRAP in 20 minutes
5 pullups, 10 pushups, 15 air squats
21 complete rounds with 5 pullups and 10 pushups
AJ
Nice work in Cindy! Beats my PR of 20 rnds plus push ups.
5x5 bench press @ 185#
Not looking good as far as my injury. I go in for an MRI on Monday, everyone I've talked to says torn miniscus. Could be out for about a month. So glad the games are right around the corner, and that we finally have a great correspondence thru this blog.
FARRAR
Yea, nice wrk Kunk. Sorry to hear about your knee Ridge.
I am going to run 5 miles tonight. Didnt wrkout yesterday. Had to wrk through lunch and church last night. "Seek the Lord"......
"cindy"
AMRAP in 20 minutes
5 pullups, 10 pushups, 15 air squats
21 complete rounds with 5 pullups and 10 pushups
AJ
Nice work in Cindy! Beats my PR of 20 rnds plus push ups.
5x5 bench press @ 185#
Not looking good as far as my injury. I go in for an MRI on Monday, everyone I've talked to says torn miniscus. Could be out for about a month. So glad the games are right around the corner, and that we finally have a great correspondence thru this blog.
FARRAR
Yea, nice wrk Kunk. Sorry to hear about your knee Ridge.
I am going to run 5 miles tonight. Didnt wrkout yesterday. Had to wrk through lunch and church last night. "Seek the Lord"......
Tuesday, January 17, 2012
1/17/2012
KUNKEL
100 Inverted Burpees for time
15 minutes flat, y'all would be able to kill this time. Definitely my first time to ever do these and it's pretty interesting, the key is in the momentum coming out of the roll and swinging your legs through and on up against the wall.
FARRAR
Modified Kelly
400m run
20 box jumps (didn't have a 24" box)
30 wall balls (12lb ball)
(time 15:23)
Worked out with Mel. Was a good wrk out. I am going for ur PR next Ridgeway! I hope u guys are having a good week.
100 Inverted Burpees for time
15 minutes flat, y'all would be able to kill this time. Definitely my first time to ever do these and it's pretty interesting, the key is in the momentum coming out of the roll and swinging your legs through and on up against the wall.
FARRAR
Modified Kelly
400m run
20 box jumps (didn't have a 24" box)
30 wall balls (12lb ball)
(time 15:23)
Worked out with Mel. Was a good wrk out. I am going for ur PR next Ridgeway! I hope u guys are having a good week.
Monday, January 16, 2012
1/16/2012
AJ
5x5 back squat
245-245-245-225-225 (stupid knee problems)
False Grip ring rows
4x6-8
AMRAP 20 minutes
12 deadlift @ 115#
12 push press @ 115#
12 toes to bar
200m run
5 rounds + 120m run
Knee a little banged up from a competition I did Friday night (while stretching... very upset about it). Maybe God is telling me to CHILL OUT on CrossFit and listen to my body. Supposed to play some hoops with some guys but pride will take a hit and will have to sit out, playing the "getting old/hurt my knee" card. Have a great MLK day guys
FARRAR
Modified Ridgway wrkout
Partner wrkout: AMRAP 20 min
12 deadlifts 185lbs
Hold 50lb dumbells (each arm) while other person does deadlift
12 KTE
200m run
(4.5 rounds)
Forarms were smoked after this wrkout. Take it easy on the knee AJ... make an old man out of yourself.
KUNKEL
I went extreme for the days workout. First time ever doing legit mountain biking and WOW, those guys are techincal and studs. I went and rode for just under 3 hours and definitely created some nice looking shins after that. Whole body felt like i just did a tri or some other insane race. The riding was split half and half with uphill and downhill in the greenbelt area around Barton Springs, INTENSE.
God Story: God is teaching me that community takes effort, but is worth working for.
5x5 back squat
245-245-245-225-225 (stupid knee problems)
False Grip ring rows
4x6-8
AMRAP 20 minutes
12 deadlift @ 115#
12 push press @ 115#
12 toes to bar
200m run
5 rounds + 120m run
Knee a little banged up from a competition I did Friday night (while stretching... very upset about it). Maybe God is telling me to CHILL OUT on CrossFit and listen to my body. Supposed to play some hoops with some guys but pride will take a hit and will have to sit out, playing the "getting old/hurt my knee" card. Have a great MLK day guys
FARRAR
Modified Ridgway wrkout
Partner wrkout: AMRAP 20 min
12 deadlifts 185lbs
Hold 50lb dumbells (each arm) while other person does deadlift
12 KTE
200m run
(4.5 rounds)
Forarms were smoked after this wrkout. Take it easy on the knee AJ... make an old man out of yourself.
KUNKEL
I went extreme for the days workout. First time ever doing legit mountain biking and WOW, those guys are techincal and studs. I went and rode for just under 3 hours and definitely created some nice looking shins after that. Whole body felt like i just did a tri or some other insane race. The riding was split half and half with uphill and downhill in the greenbelt area around Barton Springs, INTENSE.
God Story: God is teaching me that community takes effort, but is worth working for.
Friday, January 13, 2012
1/13/2012
AJ
CrossFit Total
1 Rep Max:
Back Squat
Shoulder Press
Deadlift
325 + 155 + 375 = 855
OT/Cash-out:
tabata sprints / double unders and
EMOTM for 10 minutes: 1 muscle up
Humbling.
@ "Burptastic": Gross. 7 burpees is a lot, esp. when its EMOTM. Were your HSPU to the ground? That would take me a solid half hour to complete if I did it RX'd... may use an ab mat (2-3" from ground)
FARRAR
"Burptastic"
4 Rounds of
4 Thrusters
8 HSPU
12 Double Unders
7 burpees EMOTM
Deffinately did not do this Rx. Started with 135 on thrusters then dropped to 115 in the middle of the second set. HSPU were more like leaning against the wall after the middle of the second round. Double Unders were Double Unders but had a hard time with my rope. It kept twisting at the end in the middle of a jump. Burpees.... lets just say I started getting angry when my watch beeped EMOM
(Time: 13:58)
Heading to the deer lease this weekend with pops. Will hopefully get a run in Sun evening. Have a great weekend.
@KUNKEL
sorry so late on the post, things go crazy from Friday morning on till tonight.
Buy-in: P90X ab ripper X, pretty brutal next time I'll post each move, but it's about 340ish reps.
Ran 4.8 Miles in 42.02 minutes. There were some lovely hills incorporated and man did they feel fun after the previous 2 days of workouts.
@God Story: Saw our baby through the somagram and found out We're having a son!!! Simply breath taking to see all the little detail involved in the little guy already, from every little vertebra to all his tiny fingers and toes. God does some work, it is a sure picture of grace to see a perfectly healthy baby inside the womb knowing so many people try and fail and making a child, so many have complications to diformities and yet our child is the healthy one. Just like thinking about how there are so many amazing people in the world, yet God chose us to be his children, GRACE.
CrossFit Total
1 Rep Max:
Back Squat
Shoulder Press
Deadlift
325 + 155 + 375 = 855
OT/Cash-out:
tabata sprints / double unders and
EMOTM for 10 minutes: 1 muscle up
Humbling.
@ "Burptastic": Gross. 7 burpees is a lot, esp. when its EMOTM. Were your HSPU to the ground? That would take me a solid half hour to complete if I did it RX'd... may use an ab mat (2-3" from ground)
FARRAR
"Burptastic"
4 Rounds of
4 Thrusters
8 HSPU
12 Double Unders
7 burpees EMOTM
Deffinately did not do this Rx. Started with 135 on thrusters then dropped to 115 in the middle of the second set. HSPU were more like leaning against the wall after the middle of the second round. Double Unders were Double Unders but had a hard time with my rope. It kept twisting at the end in the middle of a jump. Burpees.... lets just say I started getting angry when my watch beeped EMOM
(Time: 13:58)
Heading to the deer lease this weekend with pops. Will hopefully get a run in Sun evening. Have a great weekend.
@KUNKEL
sorry so late on the post, things go crazy from Friday morning on till tonight.
Buy-in: P90X ab ripper X, pretty brutal next time I'll post each move, but it's about 340ish reps.
Ran 4.8 Miles in 42.02 minutes. There were some lovely hills incorporated and man did they feel fun after the previous 2 days of workouts.
@God Story: Saw our baby through the somagram and found out We're having a son!!! Simply breath taking to see all the little detail involved in the little guy already, from every little vertebra to all his tiny fingers and toes. God does some work, it is a sure picture of grace to see a perfectly healthy baby inside the womb knowing so many people try and fail and making a child, so many have complications to diformities and yet our child is the healthy one. Just like thinking about how there are so many amazing people in the world, yet God chose us to be his children, GRACE.
Thursday, January 12, 2012
1/12/2012
KUNKEL
Burptastic!
4 rounds
4 thrusters 135#
8 handstand pushups
12 double unders
Sounds simple enough but wait, at the top of every minute you have stop where you are and maybe in the middle of one of the 3 exercises and do 7 burpees!!! Those burpees keep getting closer and closer.
Time 13:46 totaling 91 burpees.
Not gonna lie the hspu's got pathetic.
FARRAR
Dude tough workout! How was thrusters with 135?
Workout: partner Murph (didn't have time for the full shebang; weak, I know)
1 mile
50 pull ups
100 pushups
150 air squats
1 mile
(32 min)
Tyler you killed murph yesterday. Greg Geis is a beast and it took him 46min for a whole Murph today. He didn't break it up like you did but that doesn't make that big of a difference. Well done!
Burptastic!
4 rounds
4 thrusters 135#
8 handstand pushups
12 double unders
Sounds simple enough but wait, at the top of every minute you have stop where you are and maybe in the middle of one of the 3 exercises and do 7 burpees!!! Those burpees keep getting closer and closer.
Time 13:46 totaling 91 burpees.
Not gonna lie the hspu's got pathetic.
FARRAR
Dude tough workout! How was thrusters with 135?
Workout: partner Murph (didn't have time for the full shebang; weak, I know)
1 mile
50 pull ups
100 pushups
150 air squats
1 mile
(32 min)
Tyler you killed murph yesterday. Greg Geis is a beast and it took him 46min for a whole Murph today. He didn't break it up like you did but that doesn't make that big of a difference. Well done!
Wednesday, January 11, 2012
1/11/12
AJ
21-18-15-12-9-6-3
Box Jumps @ 24"
Sit ups
4:56
KUNKEL
"Texas 2 Step" Necessary
Run 1 Mile, 100 pullups, 200 pushups, 300 squats, run 1 mile
41:29
Brutally difficult, didn't know which extremity was going to fall off first, my arms or legs on the 1 mile run back to the house.
God Story: Lots of truth in the video and quit a bit of humility here after watching:
http://www.youtube.com/watch?v=1IAhDGYlpqY
titled: why I hate religion but love Jesus
Klint just for clarity I did the workout where as soon as I would drop from pullups I would do that many squats until I finished the pullups, then I went to the pushups and again as soon as I would drop, I would do that many squats until I was done with the pushups, then I ran the 1 mile home(kinda, I bet I was a sight for sore eyes with that running form).
FARRAR
Didn't have time to workout today. Going to try and do murph tomorrow. Party time!
Sorry Ty, I meant to delete my statement. I wrote that, went back and read what you wrote again and thought you weren't being too big of a baby.....just forgot to delete it. :) you can make fun of my time tomorrow.
21-18-15-12-9-6-3
Box Jumps @ 24"
Sit ups
4:56
KUNKEL
"Texas 2 Step" Necessary
Run 1 Mile, 100 pullups, 200 pushups, 300 squats, run 1 mile
41:29
Brutally difficult, didn't know which extremity was going to fall off first, my arms or legs on the 1 mile run back to the house.
God Story: Lots of truth in the video and quit a bit of humility here after watching:
http://www.youtube.com/watch?v=1IAhDGYlpqY
titled: why I hate religion but love Jesus
Klint just for clarity I did the workout where as soon as I would drop from pullups I would do that many squats until I finished the pullups, then I went to the pushups and again as soon as I would drop, I would do that many squats until I was done with the pushups, then I ran the 1 mile home(kinda, I bet I was a sight for sore eyes with that running form).
FARRAR
Didn't have time to workout today. Going to try and do murph tomorrow. Party time!
Sorry Ty, I meant to delete my statement. I wrote that, went back and read what you wrote again and thought you weren't being too big of a baby.....just forgot to delete it. :) you can make fun of my time tomorrow.
Tuesday, January 10, 2012
1/10/2012
AJ
Partner "Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Not sure how this will be partitioned, I am doing this at 5pm today as I needed time to sleep in from a late game last night :) Plus additional recovery from slicing thumb open with sharp knife from making paleo-approved stuffed pork tenderloin :(
Side note, I'm wrestling with free will and predestination. All my life "Christian" life I've been taught theology with an emphasis on predestination, and a little to hardly any of free will. I don't know if its something that I will ever to come a conclusion to and decide once and for all this is for me, but nonetheless, the "research" I'm doing is ultimately bringing me closer to Him and giving me more of a reason to dive into scripture. Thoughts?
KUNKEL
AJ How was Murph? I have done that once before and it was brutal, I will be doing it tomorrow. Actually last time I did it I could barely walk home, which was a mile. For that workout is it ok to mix the 3 exercises together, meaning if you can do 20 pullups, then drop and do 20 squats while resting the arms is that ok? or are you suppose to stick to the exercise until completed?
Today I wimped out and didn't do anything.
On the Side Note: I firmly believe that ultimately there are some Christ Following Concepts/ Principles that God has intended us not to understand fully, leaving him the all knowing. My non educated thoughts on the two concepts at a very top level are as follows: We have both, predestination determined by God and Free Will. Somehow God has allowed the two to be balanced in some form or fashion, that which I cannot define. However, I like that you're researching it and I look forward to hearing the further thoughts.
Farrar Theological Talk: Mad Props and respect, you are walking the walk of Christ in your prayer. Having a life saving conversation with family is always challenging and often avoided, but it's aparent that your faith in Jesus is enough that you are not shy to share it with anyone. I pray that God gives you the words and softball toss of an opportunity to speak truth to your grandmother.
"Head Banger" results: As to the question about the abs hurting, my soreness in the abs don't hold a candle to the reprecussions that have followed after a Knees to elbows or Toes to bar workout, not to say I'm not sore.
God Story: God is constantly reminding me that His approval is the only approval I need. I constantly have sought approval of everyone and now i'm focusing on Loving God, regardless of the implications that may have on anyone around me, knowing he is in control of any responses generated. Today, a office staffer made just that statement, "you have the look that you don't care what anyone thinks". Nice to know God can use any situation with any intention to remind me what he is being taught.
AJ round two
Did "Murph" with another beast. We had opportunity to split it up however we wanted - I could run a mile and do 5 pull ups, and he could do the rest of it. Obviously not how we did, but you get it... so we each ran two 400m runs, then we each did 5 pull ups, then 10 push ups, then 15 air squats until we hit 100/200/300, then again each with two 400m runs. Only one partner could work at a time, that was essentially only rule. All that to say, we had best time on the board by 1 second at 24:08. Light workout tomorrow to rest up for total on Thursday.
@ Farrar Theological
Props to talking to family about your faith. I have struggled with that for YEARS and I find it so easy to "bring it up next time" or rely on living it out, but actually talking about it to those that you love and love you takes guts (in my opinion.) Praying for you.
@ God Story
Desiring the approval of others sucks... I am with you on it. Especially being where we are now in life, mid/upper 20s and, in some cases, surrounded by older, established (in their field) men. Be a rock in the office and let others see Christ in you
FARRAR
Partner Wrkout
Block 1
4 rounds
400m run while the other rows
(rowed 3000 meters)
Block 2
3 rounds
15 pullups while the other does Mt. Climbers
(240 Mt. Climbers)
Block 3
3 rounds
15 pushups while the other does bicycle kicks (abs)
(98 bicylce kicks)
Overtime
TABATA burpees
AJ
Human blood on your tenderloin doesnt make for a very good seasoning. And I am savoring a sweet bowl of ice cream as I am reading about your paleo diet agenda . Yum!
Love to see sanctification in action. Sovereignty and free will is a deep subject like Kunkel defined. But for a quick thought (and a face to face conversation to come): I have found comfort with the philosophical/theological thought that God created you intricately with the personality and characteristics that define you. And He knows what the desires of your heart are. So, when He gave someone the inspiration to create "the big green egg", he knew that you, one day, would freely make the choice to buy it and use it to smoke amazing pork butts. He didnt make you choose it; you freely chose it because you like it. Another example: He put all the ingredients in my life (people, places, things) that He knew would encourage me to choose TCU and one day meet an overly harry guy from Grapevine, have fellowship with, and have a deep conversation that is about Him and for Him. Look forward to further convo....
Kunkel
Love the Christ agenda in the office. Encouraging to hear.
Also, I think it is weak to move on to the next lift before finishing the reps you are on..... thats all Im saying.
Plan on running some miles over the next few days?
Partner "Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Not sure how this will be partitioned, I am doing this at 5pm today as I needed time to sleep in from a late game last night :) Plus additional recovery from slicing thumb open with sharp knife from making paleo-approved stuffed pork tenderloin :(
Side note, I'm wrestling with free will and predestination. All my life "Christian" life I've been taught theology with an emphasis on predestination, and a little to hardly any of free will. I don't know if its something that I will ever to come a conclusion to and decide once and for all this is for me, but nonetheless, the "research" I'm doing is ultimately bringing me closer to Him and giving me more of a reason to dive into scripture. Thoughts?
KUNKEL
AJ How was Murph? I have done that once before and it was brutal, I will be doing it tomorrow. Actually last time I did it I could barely walk home, which was a mile. For that workout is it ok to mix the 3 exercises together, meaning if you can do 20 pullups, then drop and do 20 squats while resting the arms is that ok? or are you suppose to stick to the exercise until completed?
Today I wimped out and didn't do anything.
On the Side Note: I firmly believe that ultimately there are some Christ Following Concepts/ Principles that God has intended us not to understand fully, leaving him the all knowing. My non educated thoughts on the two concepts at a very top level are as follows: We have both, predestination determined by God and Free Will. Somehow God has allowed the two to be balanced in some form or fashion, that which I cannot define. However, I like that you're researching it and I look forward to hearing the further thoughts.
Farrar Theological Talk: Mad Props and respect, you are walking the walk of Christ in your prayer. Having a life saving conversation with family is always challenging and often avoided, but it's aparent that your faith in Jesus is enough that you are not shy to share it with anyone. I pray that God gives you the words and softball toss of an opportunity to speak truth to your grandmother.
"Head Banger" results: As to the question about the abs hurting, my soreness in the abs don't hold a candle to the reprecussions that have followed after a Knees to elbows or Toes to bar workout, not to say I'm not sore.
God Story: God is constantly reminding me that His approval is the only approval I need. I constantly have sought approval of everyone and now i'm focusing on Loving God, regardless of the implications that may have on anyone around me, knowing he is in control of any responses generated. Today, a office staffer made just that statement, "you have the look that you don't care what anyone thinks". Nice to know God can use any situation with any intention to remind me what he is being taught.
AJ round two
Did "Murph" with another beast. We had opportunity to split it up however we wanted - I could run a mile and do 5 pull ups, and he could do the rest of it. Obviously not how we did, but you get it... so we each ran two 400m runs, then we each did 5 pull ups, then 10 push ups, then 15 air squats until we hit 100/200/300, then again each with two 400m runs. Only one partner could work at a time, that was essentially only rule. All that to say, we had best time on the board by 1 second at 24:08. Light workout tomorrow to rest up for total on Thursday.
@ Farrar Theological
Props to talking to family about your faith. I have struggled with that for YEARS and I find it so easy to "bring it up next time" or rely on living it out, but actually talking about it to those that you love and love you takes guts (in my opinion.) Praying for you.
@ God Story
Desiring the approval of others sucks... I am with you on it. Especially being where we are now in life, mid/upper 20s and, in some cases, surrounded by older, established (in their field) men. Be a rock in the office and let others see Christ in you
FARRAR
Partner Wrkout
Block 1
4 rounds
400m run while the other rows
(rowed 3000 meters)
Block 2
3 rounds
15 pullups while the other does Mt. Climbers
(240 Mt. Climbers)
Block 3
3 rounds
15 pushups while the other does bicycle kicks (abs)
(98 bicylce kicks)
Overtime
TABATA burpees
AJ
Human blood on your tenderloin doesnt make for a very good seasoning. And I am savoring a sweet bowl of ice cream as I am reading about your paleo diet agenda . Yum!
Love to see sanctification in action. Sovereignty and free will is a deep subject like Kunkel defined. But for a quick thought (and a face to face conversation to come): I have found comfort with the philosophical/theological thought that God created you intricately with the personality and characteristics that define you. And He knows what the desires of your heart are. So, when He gave someone the inspiration to create "the big green egg", he knew that you, one day, would freely make the choice to buy it and use it to smoke amazing pork butts. He didnt make you choose it; you freely chose it because you like it. Another example: He put all the ingredients in my life (people, places, things) that He knew would encourage me to choose TCU and one day meet an overly harry guy from Grapevine, have fellowship with, and have a deep conversation that is about Him and for Him. Look forward to further convo....
Kunkel
Love the Christ agenda in the office. Encouraging to hear.
Also, I think it is weak to move on to the next lift before finishing the reps you are on..... thats all Im saying.
Plan on running some miles over the next few days?
Monday, January 9, 2012
1/9/2012
AJ
AMRAP 5 minutes
15 thrusters @ 95#
25 double unders
(3 rounds + 5 thrusters)
AMRAP 5 minutes
200m row
10 box jumps
(4 rounds)
I have CrossFit Total on Thursday, so I don't expect much of a hardcore workout tomorrow and Wednesday. My goal is a 900# total.
KUNKEL:
"Head Banger"
50-40-30-20-10
Double Unders, Abmat situps
Time: Humbling 9:11
I didn't really rest but more than 10 seconds total maybe, but I had issues on the DU's when I usually don't. Good one though.
God Story: Refreshing rain set in over Austin reminding us he will always provide in his timing.
Nice AJ! That will be interesting to see the results!
Farrar'S:
The thrusters and double unders were a killer in this wrkout. I thought my heart was going to jump out of my chest. Your so tired after thrusters you cant do the double unders. AJ, your a beast. You are going to do well at the Xfit games. Kunkel, how were your abs after this wrkout? Oh, and yes, Mel did this wrkout too!! She killed it...
AMRAP 5 minutes
15 thrusters @ 45lbs/95lbs Klint: (2 rounds +2 thrusters)
50 regular jump rope/25 double unders Mel: (3 rounds +45 jump rope)
AMRAP 5 minutes
200m row Klint: (3 rounds +130m row)
10 24" box jumps Mel: (2 rounds +200m row)
"Theological Talk"
My grandmother was admitted to the hospital yesterday. She is having stomach issues and loosing weight like crazy. My prayer is to have a conversation about grace with her and that God would use this suffering as a megaphone to make himself known.
AMRAP 5 minutes
15 thrusters @ 95#
25 double unders
(3 rounds + 5 thrusters)
AMRAP 5 minutes
200m row
10 box jumps
(4 rounds)
I have CrossFit Total on Thursday, so I don't expect much of a hardcore workout tomorrow and Wednesday. My goal is a 900# total.
KUNKEL:
"Head Banger"
50-40-30-20-10
Double Unders, Abmat situps
Time: Humbling 9:11
I didn't really rest but more than 10 seconds total maybe, but I had issues on the DU's when I usually don't. Good one though.
God Story: Refreshing rain set in over Austin reminding us he will always provide in his timing.
Nice AJ! That will be interesting to see the results!
Farrar'S:
The thrusters and double unders were a killer in this wrkout. I thought my heart was going to jump out of my chest. Your so tired after thrusters you cant do the double unders. AJ, your a beast. You are going to do well at the Xfit games. Kunkel, how were your abs after this wrkout? Oh, and yes, Mel did this wrkout too!! She killed it...
AMRAP 5 minutes
15 thrusters @ 45lbs/95lbs Klint: (2 rounds +2 thrusters)
50 regular jump rope/25 double unders Mel: (3 rounds +45 jump rope)
AMRAP 5 minutes
200m row Klint: (3 rounds +130m row)
10 24" box jumps Mel: (2 rounds +200m row)
(Mel thought the wrkout wasnt long enough so she wanted to carry the box back to its place)
"Theological Talk"
My grandmother was admitted to the hospital yesterday. She is having stomach issues and loosing weight like crazy. My prayer is to have a conversation about grace with her and that God would use this suffering as a megaphone to make himself known.
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