5/31/2012

AJ

"DT"

12 deadlift
9 hang clean
6 jerks
@155#

11:55

@Scripture: When you guys read scripture or have a quiet time, what do you guys read? Do you randomly select something, are you methodical in going through books at a time or what? In the past its been a book here and there, sometimes random with verses, but just curious what ya'll do.

@leadership: Advice that's been provided is slowly working its way into my life with my wife, and the cool thing that I didn't see coming is that she SEES me trying. She may resist something when I call her out on this or that, but it doesn't take long for her to know that the Lord is initiating change in my heart, ultimately helping our marriage in becoming more Christ centered. So thanks to you guys for that!

KUNKEL

Warrior WOD from the Warrior Conditioning Blog
For Time:
50 SDHP's @ 50#
(reverse modified Helen)
21 KB swings at 50#, 21 Pull ups on the rings
800M run
15 KB swings at 50#, 15 pull ups on the rings
800M run
9 KB swings at 50#, 9 pull ups on the rings
800M run
50 SDHP's @ 50#

Time: 22:38

@warrior WODs there is no way I could have done anything after the Daniel WOD, that ruined me and there is no way I could have done Whitten. 
@Scripture:  I have been wanting to spend more time in the OT so for the last year I have spent about 50% of my reading trying to learn the history and progression of events but it has been tough.  I wind up reaching a point of not finding application and go to the NT randomly and working through a book or two then back to the OT.  Right now I'm in Ezekiel and it's all about God's timing and his plan for the sinners.  I also read the Proverb of the day, meaning today was May 31st, so I read Proverbs 31.  You? 
@progress recognized:  how does she state or acknowledge your effort or progress? 

5/30/2012

AJ

"Whitten"

5 rounds:
22 KB swings @ 70#
22 box jumps @ 24"
400m run
22 burpees
22 wall balls

Devestatingly brutal. Don't ask why I put my body through this, it was very very rough. 41 minutes flat, and every minute was worse than the one before. I used to think Eva was the toughest WOD, this one may take the cake. But I haven't done Nutts yet either (Friday), so I got that goin for me... which is nice.

5/29/2012

AJ

"Daniel"
50 pull ups
400m run
21 thrusters @ 95#
800m run
21 thrusters @ 95#
400m run
50 pull ups

18:56

Every day this week, in honor of Memorial Day, my gym is doing a Hero WOD. Can't wait. We have DT, Whitten, and Nutts coming up. I might take an ice bath on Friday night. 

@Welcome Back Klinton: Dude 'bout time! Hopefully you can take some time to ease back into some WODs. On the leadership advice, I will be sure to turn off the TV as often as possible. Its tough, and really shouldn't be a staple in our day to turn it on and see whats up when conversation is MUCH more fruitful and enjoying.

@hit &run: If you're involved in a hit and run, in the state of TX its $150 deductible if you have insurance. Example: My wife had similar situation, and our deductible is $250, but we heard thru the grapevine that its $150 for hit and run. We mentioned it to our insurance, and sure enough, they said that's right, and knocked off $100.

@leadership: Kunkel you're the man; all great points. Leading them to water and providing the water is a great example. Having a positive attitude about it and being PERSISTENT are two tough tasks that need to be shown to spouses. I can read books about it being a better husband, great spiritual leader, etc., but going through the process and knowing what's important and what needs to be done helps more than any book can provide. Maybe the Bible, but you get it.

@pregnancy: We'll be praying for you guys with that. I would imagine that added on stress at a time like now is not fun, so the time off that is doctor's orders sounds like a great thing. I would suggest taking a day off and enjoying time with her, doing the things like what you were talking about - encouraging and loving, like scripture *demands* us (as husbands) to do. Husbands love your wives, and also love your wives as your own body. The way that I show the world how much I love CrossFit should not be able to light a candle to how much I show the world (and Anne) how much I love her. (obviously doing CF to take care of my body... hopefully ya'll pick up on the analogy)

All that being said, sorry for rambling... continue honoring God and your wives in your work life and relationships.

KUNKEL
"Daniel" (slightly modified due to set up)
50 pull ups
800M run
21 thrusters @95#
800M run
21 thrusters @95#
800 M run
50 pull ups
Time: 21:00
@daniel: he must have been one tough cookie, this might as well be Fran extended! Super tough WOD! @insurance thanks so much I hope to deal with it late this week. @everything else, nice words, thanks for the encouragement and ultimately the sharpening and prayers!

5/27/2012

FARRAR

Hey Fellas!  Sorry I have been MIA.  Looks like yall are still getting after it.  Good stuff.  If anything can make up for me not posting in a while is the fact that we went SKY DIVING yesterday!!!!!!  Incredible rush.... especially right out of the plane.  Looking to share more about it over a meal someday. 

I have not been lifting much weight here lately but have been running about 2X/week.  My common 2 hour window that I workout in after work has been getting filled with other things here lately.  So, I am losing weight like I normally do when I havent lifted weights in a while.  Sad day.

@leadership: Ridge, the biggest culprit I have found to hinder spiritual leadership is the TV.  It is distracting and can rob your affections on a daily basis.  Consider keeping the TV off in the evenings if you dont already.

@daddy-o: how much longer until we meet little Hulk-Hogan Kunkel.  (If you havent picked a name yet you should consider this one as an option.)  Lets do this.  If there is anyone who will rock this lack of sleep thing it will be you guys.  Yall are machines! 

Workouts to follow.

Love yall

KUNKEL

SATURDAY WOD:
5 Rounds for Time:
25 push press @ 75#
50 Double-Unders

Time:  11:26 (only 80% sure on the seconds)
Definitely feeling in nin the shoulders and traps the day after, but a good fast WOD. 

MONDAY WOD:
20 Mile ride with a high school guy from our church, Reminded me of 1 Corinth 9:22-23 where Paul talks of being all things to reach all people and thats what its all about; Love GOD and Love PEOPLE. 

@leadership:  I will be praying for sure.  It is tough but you got you a keeper when she'll call you out on it.  I am relating on a similar note; the pregnancy has made some progress and it has put me in a situation where it is time to put up or shut up in the leadership with my bride.  This last week was hectic: Laura got rear-ended and the lady took off, damage was minimal but stress was high, doctor had us monitor blood pressure for a while and decided to put Laura on bed-rest in effort to keep stress low and odds of an early debut lower than if running full speed.  All that to say it has been tough emotionally as Laura's mom is still in Seattle waiting on her other daughter to deliver baby #2 that was due 10 days ago.  Our prayer request is that Laura's mom will be able to be presently supporting both deliveries.  Back to the put up or shut up moment, as the emotions run high and fear of the unknown peaks; it is my job to speak truth, encourage and Love Laura like Christ loves the Church.  My prayer for myself is that GOD will give me the strength to Love Laura through handling all tasks around the house and delivering maximum comfort to the resting mommy to be. 
@leadership:  My most recent ah-ha thought is that anytime our bride struggles or wanders in any sin, it is our responsibility to lead them to water to drink, taking personal accountability not just for ourselves but our bride as well.  Thoughts?
@Baby debut:  Laura will be 37 weeks on thurs and we will continue to have appts every tues and thurs.  Depending on each appointment it will be determined then if labor needs to be induced and when or if we will continue to wait on mother nature to take it's course. 

@God Story:  Caleb and Lindsey as of this past week are parents Loving a beautiful little girl, Nora.  They had an unique experience with delivery and God showed them personally that NO MATTER what He is in control.  When we are weak he is strong, Right? 

5/25/2012

AJ

1RM Clean and Jerk

235#. Tried 245 but couldn't clean it today

50 KB swings @ 53#
10 Push Jerk @ 135#
35 KB Swings
15 Push Jerk
20 KB swings
20 Push Jerk

8:44

First two of the couplet was unbroken, after that it was scattered all over the place. Finished with 50 ab mat sit ups before cramping starting happening, so I'll end with that. May go for a run tomorrow on my off day.

@Rower: I think you're assumption is correct. For example, in Fight Gone Bad, one station is row for calories. There's a setting on the rower where you can adjust it for calories burned, and a good score is usually like 20 (granted you're given a minute to do so). I'm usually in the mid teens for FGB, but hopefully that answers the ?

@spiritual challenge: Need prayers in being the spiritual leader for Anne and I. Praying together, reading together, etc. is becoming rare these days and it sucks. Sucks even more when she calls me out on it... I think its just a matter of responsibility, maturity, and devotion/commitment. Even when resisting (for her or me) is easy and a cop out, still doing the things that are important need to go down for a more active spiritual life with a spouse.

5/24/2012

AJ

Find a 3RM overhead squat

180#

7 rounds
7 reps 180# deadlift
14 HR push ups
3 dead hang pull ups

9:50

@rower: Yes, you need to get a rower ASAP. I've come to the conclusion that a garage gym is not complete unless a rower is present.

@Fatherhood: About to be a dad is fun times! Have you started practicing losing sleep by setting 5 alarms to go off randomly in the middle of the night? Whenever I do an overnight cook in my egg, I have to check it every few hrs, and people say "Oh it'll be like that when you're a dad!" And then I punch them and serve them my food to shut em up.

@Klint: Dude! You better be busy golfing or something

KUNKEL

P90X Ab Ripper, then off to running a bit. 
1 mile run- 6:55
rest 2 min
1 mile run- 6:35
rest 2 min
1 mile run- 6:45

Mile 1 and 3 were predominantly uphill and goodness, it makes a difference. 
@losing sleep, we have actually been trying to sleep as much as possible, knowing that will be a thing of the past.  However, it has back fired on me and I haven't been able to sleep past 6:45 on the weekends!

@rower, when wod's say row for X calories is it talking about calories burned or is that another measurment? 

5/23/2012

AJ

@Kunkel: sheesh, no slowing you down! I can't imagine waking up before the sun's out and stepping into the sauna that is Arizona at 90 degrees. Thats just all kinds of gross. The 5 rnds of KB swings/Box jumps/DU's looked tough! I may do that when I'm out of ideas soon. Great time though.

@ Klint: Where you been? Allergies should be clearing up if you're stickin to the paleo diet!

Today's workout:

Jackie
1000m row
50 barbell thrusters
30 pull ups

Previous PR on this was 7:55, and due to an unhealthy dinner my wife made me last night, I was just hoping to go under 8. Surprised myself, with a ton of breaks at the pull ups, and did 7:36. We have deadlift tomorrow, clean and jerk 1RM on Friday, and a ton of KB swings on Friday also.

@Level 1 Cert: Thank you for the challenge. I need to remember that the bigger picture in all of this CrossFit stuff is not to increase the income, not to brag to my friends, or spend more time in the gym. Must be to glorify Him and serve. Definitely needed to hear that, and wouldn't be opposed to hearing that periodically for a check up once in a while. THANK YOU

KUNKEL
SUPRISE SUPRISE!!!  They actually updated my internet explorer and bam! i can edit posts straight from the ol dell. 
@AZ wods @ 5:15am, believe it or not at that hour it was daylight outside.  I guess since Phoenix sits in a valley surrounded by the mountains it is light outside extremely early around 4:45 to 5, and then the sun finally peaks over the mountains around 6:15-6:30.  Also they do not recognize day light savings so right now they are on the west coast time zone, 2 hours behind the lone star state. 
@Jackie, I've been wanting to try out a row machine lately, might have to search for them on craigslist or something. 
Today's WOD:
For time, 5 rounds-
10 air squats, 10 hand release pushups, 10 ring rows, 10 ring dips, 10 CTB kipping pullups, 10 lunges each leg, 10 burpees. 

time:  23:53  should have been a relaxing WOD but not this time. 

@Challenge:  I've enjoyed the archery thing for quit a while and I've always enjoyed sharing that with others and just a couple of months ago a Pawn shop just down the road posted the opening soon sign and also that they will have an indoor archery range.  I've been thinking about trying to start an archery league to love on those partakers in this area.  My challenge to myself is to actually pursue it to find out if God wants to use this to reach people in some form or fashion.  All for His Glory!

KLINTTTTTTTTTTTTTTTTTTTTTTTTTTTTT!!!!!!!! peek-a-boo, I see you!!!!!  (can you tell i'm about to be a dad?)

5/22/2012

KUNKEL WOW! Been a while for all of us looks like! Last week I had a meeting in Phoenix and you talk about hot, goodness! Did get to have 3 workouts while ere and didn't loose too much while away. First day: got to share the Crossfit experience with my friend Bryan: modified Angie. For time: 50 burpees 100 pushups 100 situps 100 air squats Time: 16ish then I jumped back in with the Crossfit newb and finished his situps and squats with him! It's fun sharing the experience with others, nice opportunity to share the gospel as well! Second day: 1.4 miles for time, 1 mile for time, 800 for time, 400 for time. I rested for 3 minutes the first time Nd took. Minute off everytime after. Day 3: played basketball with some tall suckers and didn't even score. Point but I did have some fun and definitely sweat enough! At 5:15 am it was in the 90's out there, HOT! As soon as I got back I've been working on a book shelf for the baby room and finished late last night so today's WOD was brutal with exhaustion setting in. 5 rounds for time: 40 DU's 30 box jumps @24" 20 kb swings with 50# db Time: 28:42 @level 1 cert: you are the man! I will look for that manual and see what I can find. I'll throw out a challenge for you with the cert and it's base on my leanings lately. The money and time we spend on hobbies is fun and all but what a true mission if the focus is on using it to reach people Jesus style. So the challenge: use the cert to share Gods glory with your ability to post the fastest times and the slowest times, because we are to be light winning or losing. Share the gospel to those you coach by being different. As Christians we are called to excellence and that can mean being the best available, so be the best coach they've ever seen! Be the light!

5/15/2012

AJ

4 rounds

5 burpee pull ups
4 box jumps
3 power cleans @ 185#
2 push jerks @ 185#
1 100m sprint
rest 1 minute

8:21, with the 1 min rest

@massive paragraphs: Sure does make the posts a little more interesting... very weird how things pan out like that with a new makeover from our friends at blogspot.com.

@Level 1 cert: I don't wanna sound like I'm bragging, but its a pretty sweet deal. The manual can be found on line, its like 100 somethin pages, but I'm all kinds of excited about it. Perks of the deal include a free gym membership, earning $, and hopefully meeting new ppl and making new friends. Learning all the material in the manual helps you get a bigger picture of CrossFit, how its more than just working out for a few minutes on Grace or Fran or something like that. If you can't find it, let me know and I can send you the manual

5/14/2012

AJ Did a workout yesterday, but it wasn't for time 10 rounds 5 power snatch @ 95# 20 double unders And today I did, for time: 4x8 good mornings @ 100# 4x8 strict toes to ring then 21-15-9 wall ball double unders 21-15-9 DB squat cleans @ 40# hand release push ups 11:26 the DB squat cleans were brutal. I think I finished the first couplet in <3:00, and then I hit a serious wall and slowed down. Kunkel- don't know if you heard but I'm taking the CF Level 1 trainer course this weekend. The gym asked me to work part time for them, and I couldn't turn it down. Just going through the manual is incredibly beneficial, learning so much just by reading and going over the material. KUNKEL push mowed and weedeated for time. Forgot to time it though. Then swam 800 plus some I think, again thought I started my time but didn't realize it until I was trying to figure out what lap I was on. Anyways when I was timing it was 15:59. Timing was a serious issue for some season today. Forgot to post fri, sat and sun. Fri: foam rolled and lacrosse ball rolled which did the trick on my back and I have not felt any tightness since!!!! The lacrosse ball hur pretty good though. Sat: rode 20.15 miles, total time: 1:04:05, avg speed 18.8mph. Had lots of hills and a stiff cross wind plus trying to recover from Thursday's squats. Sun: for time: run 1 mile, 3 rounds of [run 400, 21 kipping pull ups, 21 toes to bar], run 1 mile. Time: 36.:11 This murdered my hands, been using chalk on the rings and didn't use chalk on this bar and yikes! @aj: you are the man!!! They want you certified cause you show up their trainers!!! I'm pumped for you! Not to mention jealous, I definitely want to hear more about it seriously! Are they funding you? And what does it take to get the material to read? @massive paragraphs: when I have it in draft mode it presents it just like it use to post, all spaced and returned like normal but when I update it, story form. I'm sorry about this but I can't seem to fix it yet.

5/10/2012

AJ 2012 CrossFit Regional WOD #2 2000m row 50 pistols 30 hang power clean @ 225# Definitely did not go as prescribed. That would be insane. Plus, there was an 18 minute cut off. If I didn't scale, I'd still be doing it (3+ hrs later). So, I did 2000m row 100 air squats 30 hang power cleans @ 185# 17 minutes KUNKEL FOR TIME: 100 squats, 2 muscle ups 80 squats, 4 muscle ups 60 squats, 6 muscle ups 40 squats, 8 muscle ups 20 squats, 10 muscle ups Time: 22:49 Got tough on the 8 amd 10 muscle up rounds. @regional WOD rxed, that would be flat out nuts!!! I saw that WOD posted and said yep, they just separated the men from the boys and that makes me a little boy!!! @new format, I have found a way to post from n iPad and I think it will work for the iPhone. First view the WOD screen when it is black background and highlight the persons blog that is present and copy it. Thn go to edit that post and it will either be blank or look like it was written in code. So either paste the post and then type yours or delete the code nonsense and paste the previous and type yours. That's what I've done here. @back spasms, not feeling good, gotta get these things under control before I get real angry!

5/9/2012

AJ

Helen

3 rounds
400m run
21 kb swings @ 55#
12 pull ups

8:48 rx'd

Beat PR by 20 seconds

@ Axis hunting: Sounds like you guys had a ton of fun all things considered! I'm about as far removed from a "hunter" as you can get, but I've always been of the understanding that it's not so much about what you kill but about appreciating God's land, fellowship, and being at peace without a single sound for miles.

5/7/2012

AJ

Sorry its been a while since I've posted. Guess I forgot that aledo won state in 1998. Without johnathan gray!

Rather than post all the wod's I've done the past few days and go into detail, I'll just do today's.

5 rounds
7 burpees
7 push press @ 115#
7 toes to bar
14 walking lunges w/ 45# plate overhead

9:01

Off to a good start this week, hope to keep it up. Knee and hip have been bothering me, but hpoefully nothing a lil foam roalling cant' cure.

FARRAR

Been a while for me as well.... if you didnt notice already.  Its unfortunate now I have to fire up the PC to post because the blog wont work on the iPad or iPhone.  Taking more effort.

But, the truth is, I havent worked out all that much.  Ran 2 miles Sunday and did an ab workout.  Other than that, been spending time on our marriage, fixing the car, getting CHL, and picking stocks to invest in.  (and dont want to talk about the stocks, today was a down day.... but tomorrow..... (spoken like a true investor))

@Ridge:115 push press 7 times just makes me hurt thinking about it and then carrying a 45 pound plate.  Rockn!

@Kunkel: loved the hunting story.  I bet that was a good time with the fellas.  It makes me want to go bow hunting.  Maybe some day, just maybe.

5/4/2012-5/6/2012

KUNKEL WOD: axis Mission: spot and stalk the elusive exotic, spotted, and easily spooked axis deer thanks to one Teddy Rosevelt in the desert terrain of south Texas! Outcome: failure with a lot of fun and fellowship with the bow hunting brethren!!! Content: We ran, crawled, walked, crept and ultimately chased these deer running in herds all over pastures ranging from 800 to 3000 acres on a ranch totaling 22k acres. It was hot, sweaty and we smelled aweful when all was said and done. 15 hunters, 1doe killed and found on te last morning! Axis are a blast to hunt and provide a real challenge on the Indian spot and stalk technique with a bow! It was amazing to watch such beautiful animals at a close distance without bein seen for as long as possible and to attempt to get within bow range. I shot and hit a buck in the antler believe it or not! Arrow stuck straight into te antler and I watches him run with my arrow standing parallel to his main beam, quit a freaky deal but that's bow hunting! Big shout out to my Pops, he took the last morning to test his long bow skills on varments!!! Talk about a true Cherokee, he took the real wooden stick and strig an shot a coon and 2 jack rabbits! One rabbit got the last laugh though as it ran off with his arrow!!! @God story: my favorite part of hunting is always the lessons God teaches me though his creation and the clear brain waves facilitated by being out in the creation. My learning: I often ask why did. This happen or actually try to discern the answer to why. However, I think the right question is, What is God preparing me for? I want to be ready!

5/2/2012

AJ @Kunkel: Sorry about the back spasms, that sucks. Seems like time off has always done you good though, hopefully once the batteries are recharged you'll be back to your wod killing self. @Axis buck: Any leftovers can be sent to me directly. Just kidding! But seriously. I've heard it is some of the best meat you can find. My office is very jealous of you right now 21-15-9 70# KB swings ab mat sit ups games standard box jumps 4:48 KUNKEL 1 mile swim Time: 39:31 Woo! Man it has been A while since I got s good swim in but it did feel good afterwards! @axis, Im hoping I can get a buck and a doe down with minimal arrows!!! It should be a good time nonetheless and if so I'll definitely be cooking some meat and asking ridge for some good recipes! I'll be out of pocket till sunday but if I do some good I'll try to post it! Y'all have a great rest of the week!

5/1/2012

AJ

"Cindy"

AMRAP 20 minutes

5 pull ups
10 push ups
15 squats

19 rounds even

I think my PR is like 20 and change. My push ups were tough, I think I started breaking them up at or around round 5... usually I make it to 8 before they're broken up. If only my push ups were better, I'd be low 20s.

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