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!