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.
Monday, October 29, 2012
Wednesday, October 24, 2012
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
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
Wednesday, October 17, 2012
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
@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!
@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!
Monday, October 15, 2012
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!
@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!
Thursday, October 11, 2012
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.
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.
Wednesday, October 10, 2012
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
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
Tuesday, October 9, 2012
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!
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!
Monday, October 8, 2012
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
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
Sunday, October 7, 2012
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:
10/4-10/7 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:
Thursday, October 4, 2012
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.
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.
Wednesday, October 3, 2012
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.
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.
Tuesday, October 2, 2012
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!
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!
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