KUNKEL
"Nasty Girls"
3 Rounds for time of:
50 Squats
7 Muscle Ups
10 Hang Cleans with 135#
Time: 14:07
1st Round, MU's unbroken
2nd Round, MU's 6 + 1 (1 fail)
3rd Round, MU's 4 + 1 + 1 + 1 (1 fail)
Yesterday I ran 5 miles without stopping for the first time since busting the hammy. Hammy felt pretty good, a touch sore but overall I think I just have to make sure I don't favor it too much and work that leg evenly.
5 Miles: total time- 36:58, 7:24 average split I believe
@Improving Weaknesses: First off, I really like that this is crossfit motto. To me there are obvious different thoughts on having balance vs. being a 1 trick pony in life from work to personal life. On to answering the question, today I chose this WOD from the time I did it on 3/28/12 and my time was just over 41 minutes. In that post I stated MU's were killing me and could only do 2 in a row, now I have gotten up to 11 unbroken I believe. While I still can't say I have mastered the MU, but I have made drastic improvements.
-OHS's have grown as I can actually do them with a little weight
-KB swings I have gotten faster with using a real KB and getting the form down by not squatting so low
-Wall Balls are much faster with being able to string more together unbroken than before
-cleans are stronger but I think a great deal of that was fear of what it would feel like on my back and finally nutting up and going for it
Overall, I think all movements have gotten more efficient/ stronger with learning proper form and technique. I really think that has gotten me to a good base to measure against moving forward so I'm looking forward to the upcoming months/ year!
@God Story: God has shown his control today and Lance's son was born yesterday after the process accelerated quickly, Lawson was sent to the NICU for a closer watch and will continue to be monitored. All that to say God has a perfect plan that we are to trust and always wants us to know he is in control and the minute we think he's not in control we are NOT TRUSTING HIM!
Wednesday, November 28, 2012
Tuesday, November 27, 2012
11/27/2012
AJ
@Kunkel: My gosh, you are tearing it up. Wayta go on all these WODs, very jealous of you but excited that you are getting into a solid groove and staying consistent with it. No injuries and set backs! One of the many motto's of crossfit is turning your weakness into a strength. Do you feel like any of your weaknesses from months/years ago are improving?
Today's
400m walking lunges
12:38
Done in the basketball gym with slippery shoes/floors. Not that it made a huge difference, but I think I've done this one before outside with a better time. I figure about a total of 400 total lunges?
@Shoulder: Still a concern with anything overhead, although I did PR on snatch a few weeks back @ 175. So we'll see how much it improves... I'd hate to sit out the open because of it.
FARRAR
Weak sauce is back!!
6 rounds in around 25min
3 wall climbs
10 burpees
5 pass throughs
10 grasshoppers
To the theme of Rocky "Getting stronger!!"
You guys are looking good. AJ, how is coaching going?
@Kunkel: My gosh, you are tearing it up. Wayta go on all these WODs, very jealous of you but excited that you are getting into a solid groove and staying consistent with it. No injuries and set backs! One of the many motto's of crossfit is turning your weakness into a strength. Do you feel like any of your weaknesses from months/years ago are improving?
Today's
400m walking lunges
12:38
Done in the basketball gym with slippery shoes/floors. Not that it made a huge difference, but I think I've done this one before outside with a better time. I figure about a total of 400 total lunges?
@Shoulder: Still a concern with anything overhead, although I did PR on snatch a few weeks back @ 175. So we'll see how much it improves... I'd hate to sit out the open because of it.
FARRAR
Weak sauce is back!!
6 rounds in around 25min
3 wall climbs
10 burpees
5 pass throughs
10 grasshoppers
To the theme of Rocky "Getting stronger!!"
You guys are looking good. AJ, how is coaching going?
Monday, November 26, 2012
11/26/2012
KUNKEL
For Time: This WOD is modified from 1/4
800M Run
42 KB swings @ 55#
21 front squats @ 95#
800M Run
30 KB swings
15 front squats
800M Run
21 KB swings
9 Front squats
Time: 21:52
Last time with 1000M less running and 5# less on KB swings, time was 16:25.
WOD's from Turkey day and day after...
Turkey Day: Turkey trot with whole family. Me, Laura and the dog ran the 5k at a just under 8 minute pace I believe, forgot to time it. Then we met up with the rest of the fam and walked with Caleb, my parents, sisten and future bro in law. Good time and for a great cause with great family.
Day after Turkey Day: 20 Minute AMRAP with my bride!
3 Wall Climbs
10 Up Downs
5 Parallette pass-throughs (forward and back = 1)
10 Grasshoppers (right and left = 1)
Rounds: 8 Rounds even together!
For Time: This WOD is modified from 1/4
800M Run
42 KB swings @ 55#
21 front squats @ 95#
800M Run
30 KB swings
15 front squats
800M Run
21 KB swings
9 Front squats
Time: 21:52
Last time with 1000M less running and 5# less on KB swings, time was 16:25.
WOD's from Turkey day and day after...
Turkey Day: Turkey trot with whole family. Me, Laura and the dog ran the 5k at a just under 8 minute pace I believe, forgot to time it. Then we met up with the rest of the fam and walked with Caleb, my parents, sisten and future bro in law. Good time and for a great cause with great family.
Day after Turkey Day: 20 Minute AMRAP with my bride!
3 Wall Climbs
10 Up Downs
5 Parallette pass-throughs (forward and back = 1)
10 Grasshoppers (right and left = 1)
Rounds: 8 Rounds even together!
11/21/2012
KUNKEL
Day before turkey day, hit it hard and didn't even come close to the top guys times.
For Time:
135# squat clean, 15 Reps (155 is RX)
30 Toes to Rings (T2B is RX)
30 Box Jumps @ 26.75'' (24'' is RX)
15 Muscle Ups, rings
40# dumbbell push press, 30 Reps
30 Double Unders
135# Thrusters, 15 Reps
30 Pull-ups on Rings (bar is RX)
30 Burpees
180 Feet walking lunge (300 Feet with 45# plate overhead is RX)
Time: 29:11
Just for comparison here are some of the pro times from 2009 games- Mikko Salo 19:46, Jason Khalipa 21:35, Michael Fitzgerald 22:13. Women- Charity Vale 18:24, Kristan Clever 20:27, Carey Kepler 21:06
Day before turkey day, hit it hard and didn't even come close to the top guys times.
For Time:
135# squat clean, 15 Reps (155 is RX)
30 Toes to Rings (T2B is RX)
30 Box Jumps @ 26.75'' (24'' is RX)
15 Muscle Ups, rings
40# dumbbell push press, 30 Reps
30 Double Unders
135# Thrusters, 15 Reps
30 Pull-ups on Rings (bar is RX)
30 Burpees
180 Feet walking lunge (300 Feet with 45# plate overhead is RX)
Time: 29:11
Just for comparison here are some of the pro times from 2009 games- Mikko Salo 19:46, Jason Khalipa 21:35, Michael Fitzgerald 22:13. Women- Charity Vale 18:24, Kristan Clever 20:27, Carey Kepler 21:06
Tuesday, November 20, 2012
11/20/2012
KUNKEL
Warm up: 1 mile for time- 6:52
WOD
21, 18, 15, 12, 9, 6, 3 Rep rounds of Kipping pull ups and strict HSPU's.
I had an approximately 40 yard jog between the pull up bar and HSPU wall.
Time: 16:48
Overtime: 1 mile run- 7:30 approximately
Warm up: 1 mile for time- 6:52
WOD
21, 18, 15, 12, 9, 6, 3 Rep rounds of Kipping pull ups and strict HSPU's.
I had an approximately 40 yard jog between the pull up bar and HSPU wall.
Time: 16:48
Overtime: 1 mile run- 7:30 approximately
Monday, November 19, 2012
11/19/2012
KUNKEL
30, 25, 20, 15, 10 rep rounds of:
Burpees
Box Jumps @24''
Toes to Rings
Time: 19:40
I planned on doing annie after this but there was absolutely no gas left in the tank what so ever.
30, 25, 20, 15, 10 rep rounds of:
Burpees
Box Jumps @24''
Toes to Rings
Time: 19:40
I planned on doing annie after this but there was absolutely no gas left in the tank what so ever.
Friday, November 16, 2012
11/16/2012
KUNKEL
1st Round: Fought the cool wind on the bike, Rode 10 miles only able to average 18mph, took about 34 minutes I think but not positive on time.
2nd Round: Karen
150 Wall Balls for time
Time: 10:56
@Karen: this was my first time I've ever dones this WOD and it was pretty good. I thought my legs would be dying at this point but what hurt were my shoulders. First 30 were unbroken and last 20 were unbroken. It actually seemed like towards the end my body was used to it and I was able to make up some time but I'll look forward to lowering that time in the future.
1st Round: Fought the cool wind on the bike, Rode 10 miles only able to average 18mph, took about 34 minutes I think but not positive on time.
2nd Round: Karen
150 Wall Balls for time
Time: 10:56
@Karen: this was my first time I've ever dones this WOD and it was pretty good. I thought my legs would be dying at this point but what hurt were my shoulders. First 30 were unbroken and last 20 were unbroken. It actually seemed like towards the end my body was used to it and I was able to make up some time but I'll look forward to lowering that time in the future.
Thursday, November 15, 2012
11/15/2012
KUNKEL
"Nate" AMRAP 20 minutes
2 MU's
4 HSPU's
8 KB swings 55#
13 Rounds, 2 muscle ups
Yesterday we ran/walked as a family. This was the first time i've run and it felt pretty good. I think when I went to push the stroller it engaged my hammy in a different way and that slowed me down for the remainder of the run. 4.75 miles in approximately 48 minutes.
@OHS's: felt great, I didn't want to push it too hard with my hammy bein gin recovery mode but I felt like my form was better and I really like how sore my traps, legs and whole body get from OHSs.
@Injuries: What do you think is the cause of the injuries? Over working the body with not pacing the WODS? I've been reading about the programming and it seems like they only do a total body WOD once every 3 days and rest a day afterwards. My plan is to pace myself right now to prevent overheating my engine. On my non weight days I think I'm going to run/ bike with a crossfitendurance WOD or go for distance and time.
"Nate" AMRAP 20 minutes
2 MU's
4 HSPU's
8 KB swings 55#
13 Rounds, 2 muscle ups
Yesterday we ran/walked as a family. This was the first time i've run and it felt pretty good. I think when I went to push the stroller it engaged my hammy in a different way and that slowed me down for the remainder of the run. 4.75 miles in approximately 48 minutes.
@OHS's: felt great, I didn't want to push it too hard with my hammy bein gin recovery mode but I felt like my form was better and I really like how sore my traps, legs and whole body get from OHSs.
@Injuries: What do you think is the cause of the injuries? Over working the body with not pacing the WODS? I've been reading about the programming and it seems like they only do a total body WOD once every 3 days and rest a day afterwards. My plan is to pace myself right now to prevent overheating my engine. On my non weight days I think I'm going to run/ bike with a crossfitendurance WOD or go for distance and time.
Wednesday, November 14, 2012
11/14/2012
AJ
Taking a few weeks off. My body is not too happy with what I've been putting it through apparently, because a laundry list of injuries is beginning to develop. Shoulder, ankle, hip, ugh. I think that some time off should be good for me, but we'll see.
@Kunkel: Great workouts, great times. How do the OHS feel? I remember for a while that was a struggle for you. Very jealous of you and all the meat coming your way.
Taking a few weeks off. My body is not too happy with what I've been putting it through apparently, because a laundry list of injuries is beginning to develop. Shoulder, ankle, hip, ugh. I think that some time off should be good for me, but we'll see.
@Kunkel: Great workouts, great times. How do the OHS feel? I remember for a while that was a struggle for you. Very jealous of you and all the meat coming your way.
Tuesday, November 13, 2012
11/13/2012
KUNKEL
2 Rounds of:
800M Run
50 pullups 75 sit ups
800M Run
50 OHS with 45#
75 DU's
Time: 41:39
1st Time running and it felt pretty good. The 1st 800 was rough but afterwards my hammy felt great. Even the OHS felt alright with no pain. Looking forward to getting further into running.
2 Rounds of:
800M Run
50 pullups 75 sit ups
800M Run
50 OHS with 45#
75 DU's
Time: 41:39
1st Time running and it felt pretty good. The 1st 800 was rough but afterwards my hammy felt great. Even the OHS felt alright with no pain. Looking forward to getting further into running.
Monday, November 12, 2012
11/12/2012
KUNKEL
Today AMRAP: 12 minutes all at 95#
10 Deadlifts
8 Hang Cleans
6 Push Presses
Rounds- 8 even
Well sorry I've been away from the blog. I'll catch up on some of the WODs from last week.
Friday's:
10 Rounds of 12 Burpees, 12 Pull-ups.
Time- 19:55
Wednesday's: Brutal by the way. Laura and I did this one together while watching Caleb, so the order was a bit rearranged but ultimately muscle ups were at the end and not fun after 6.
For Time:
50 Back Extensions
30 Hanstand Push ups
30 Knees to Elbows
135 Deadlift, 30 reps
40# Dumbbells push press, 30 reps
50 KB swings @55#
15 burpees
10 muscle-ups
Time was around 25 I believe.
Can't remember what else I did but worked out 1 other day.
@Hunt: For the money, it depends on which route you take. The Giant bulls are pricier but the footage at the end of the video of the bulls bugleing and running around are from the free range. The free range hunts are guided 1 guide to 2 hunters for a week and include a place to stay, a cook and a pretty much a gauranteed attempt with a bow or gun. I mean we were just walking around and stumbled upon approx 40 that I got footage of and then saw several other herds of 20 plus from 200 yards or more but that was from driving around in a truck. These hunts are 4k i believe.
@Elk Meat: The meat is arriving this week!!!! Can't wait, there will be plenty to share so let's make that happen!
Today AMRAP: 12 minutes all at 95#
10 Deadlifts
8 Hang Cleans
6 Push Presses
Rounds- 8 even
Well sorry I've been away from the blog. I'll catch up on some of the WODs from last week.
Friday's:
10 Rounds of 12 Burpees, 12 Pull-ups.
Time- 19:55
Wednesday's: Brutal by the way. Laura and I did this one together while watching Caleb, so the order was a bit rearranged but ultimately muscle ups were at the end and not fun after 6.
For Time:
50 Back Extensions
30 Hanstand Push ups
30 Knees to Elbows
135 Deadlift, 30 reps
40# Dumbbells push press, 30 reps
50 KB swings @55#
15 burpees
10 muscle-ups
Time was around 25 I believe.
Can't remember what else I did but worked out 1 other day.
@Hunt: For the money, it depends on which route you take. The Giant bulls are pricier but the footage at the end of the video of the bulls bugleing and running around are from the free range. The free range hunts are guided 1 guide to 2 hunters for a week and include a place to stay, a cook and a pretty much a gauranteed attempt with a bow or gun. I mean we were just walking around and stumbled upon approx 40 that I got footage of and then saw several other herds of 20 plus from 200 yards or more but that was from driving around in a truck. These hunts are 4k i believe.
@Elk Meat: The meat is arriving this week!!!! Can't wait, there will be plenty to share so let's make that happen!
Wednesday, November 7, 2012
11/7/2012
AJ
No strength today, worked on some squats/bench press earlier in the week.
"Nicole"
AMRAP in 20 minutes
max rep pull ups
400m run
100 pull ups even. Finished #100 with about 1:36 on the clock, and knew there was no way I could get a full 400m in, so I just quit there.
Hope you guys are doing well. My prayer for you guys (and challenge?) is to keep praying - always be in prayer. 1 Thessalonians 5:16-18
No strength today, worked on some squats/bench press earlier in the week.
"Nicole"
AMRAP in 20 minutes
max rep pull ups
400m run
100 pull ups even. Finished #100 with about 1:36 on the clock, and knew there was no way I could get a full 400m in, so I just quit there.
Hope you guys are doing well. My prayer for you guys (and challenge?) is to keep praying - always be in prayer. 1 Thessalonians 5:16-18
Friday, November 2, 2012
11/2/2012
AJ
135#
15 power cleans
8 burpees
15 front squats
8 burpees
15 shoulder to overheads
8 burpees
15 wall balls
8 burpees
330m plate carry (45#)
15 power cleans
8 burpees
15 front squats
8 burpees
15 shoulder to overheads
8 burpees
15 wall balls
8 burpees
16:46
Pretty exhausting, especially with a bag full reese's peanut butter cups sitting in my tummy. Stupid halloween, worst holiday in the history of holidays. Except for National Day of Reason, that one's pretty warped, but I digress.
@Hammy: Glad to hear that its improving. I'm sure it'll take some time to get to 100%, and barring any set backs, you should be back to your normal tri form by Christmas (?).
@"workout": After finding and falling for CrossFit, I've always wondered what it would be like to revert back to the chest/tri's, back/bi's days. Then I find an AMRAP, hero, or girl and remember CrossFit is much better! Sounds like you had the same experience. Along with you, I wondered how in the world I ever got by and justified "working out" like that.
@Hunt: My colleague and I were watching that video, jaw dropped the whole time. All my friend thought about was cha-ching cha-ching, fearing how much $ that would cost him. Seems like an amazing trip and one that I'm glad you were able to take. He said he got deer venison from a doe 1/4 the size of the mammoths you had featured in the video, and it fed him for months. Are you going to reap the benefits of food saving? Jerky, stew meat, etc.?
135#
15 power cleans
8 burpees
15 front squats
8 burpees
15 shoulder to overheads
8 burpees
15 wall balls
8 burpees
330m plate carry (45#)
15 power cleans
8 burpees
15 front squats
8 burpees
15 shoulder to overheads
8 burpees
15 wall balls
8 burpees
16:46
Pretty exhausting, especially with a bag full reese's peanut butter cups sitting in my tummy. Stupid halloween, worst holiday in the history of holidays. Except for National Day of Reason, that one's pretty warped, but I digress.
@Hammy: Glad to hear that its improving. I'm sure it'll take some time to get to 100%, and barring any set backs, you should be back to your normal tri form by Christmas (?).
@"workout": After finding and falling for CrossFit, I've always wondered what it would be like to revert back to the chest/tri's, back/bi's days. Then I find an AMRAP, hero, or girl and remember CrossFit is much better! Sounds like you had the same experience. Along with you, I wondered how in the world I ever got by and justified "working out" like that.
@Hunt: My colleague and I were watching that video, jaw dropped the whole time. All my friend thought about was cha-ching cha-ching, fearing how much $ that would cost him. Seems like an amazing trip and one that I'm glad you were able to take. He said he got deer venison from a doe 1/4 the size of the mammoths you had featured in the video, and it fed him for months. Are you going to reap the benefits of food saving? Jerky, stew meat, etc.?
Thursday, November 1, 2012
11/1/2012
KUNKEL
Since Monday I've ridden my bike for 12ish miles, 20 miles averaging right at 19mph and did a shoulder and arm traditional workout at a gym.
@traditional gym workout: Man alive I decided to do this since it would be no strain on my hammy and my goodness, it made me wonder what in the heck was I doing all the time I would go "workout" at the gym. I mean reflecting back now to my thought process in working out then vs. now it is night and day. Then I just did to look in shape and now I workout to actually be in shape! Seriously though when I was just doing reps and not really with a time or purpose, I got bored quick and really wanted a goal to work towards!
Since Monday I've ridden my bike for 12ish miles, 20 miles averaging right at 19mph and did a shoulder and arm traditional workout at a gym.
@traditional gym workout: Man alive I decided to do this since it would be no strain on my hammy and my goodness, it made me wonder what in the heck was I doing all the time I would go "workout" at the gym. I mean reflecting back now to my thought process in working out then vs. now it is night and day. Then I just did to look in shape and now I workout to actually be in shape! Seriously though when I was just doing reps and not really with a time or purpose, I got bored quick and really wanted a goal to work towards!
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