KUNKEL
Well here's a catch up from the break so far, Laura and I have been working out together each day and I love it! It's nice for us to have a little time pushing each other while Caleb is being loved on by family.
22nd: 5 Rounds for Time-
25 Inverted Burpees
25 Air Squats
25 Burpees
Time: 34:14
23rd: Ran about 1.75 miles for me and about 4ish for Laura.
After I did 30 MU's for time.
Now before I reveal my time, I have to say that on the drive to Weatherford Laura and I discussed goals for 2013 and we use the Dave Ramsey categories for setting goals just helps give a balanced approach to your goals. Now for the physical goals I said I want to get 30 MU's in under 9 minutes, knowing that my fastest to date is over 13 minutes.
Well.... Time for 30 MU's: 7:19
I was pumped!!! I think my new goal will be under 6 minutes.
24th: we ran for about 50 minutes and enjoyed the sun and each other's company.
27th: ran about 5 miles and for the second half we did intervals and had a total time around 42 minutes.
@Being focused on things of the world like presents: I have been very convicted lately thinking on the concept of furthering my education. I firmly believe that the bible is easily understood in the fact that we are to always be learning and developing our relationship with God and a large portion of that comes from us knowing/ learning about God. Then we read that we are called to excellence and well I think that means staying on top of technology, education and the sorts. I could go on about this for a while but I'll try to keep it simple. Historically I've always sinfully felt that once I reach a certain point in money or knowledge or age I'll have what I need and I can coast. However, I've been learning from Godly men that I should always be stretching myself from physically to mentally by staying out of my comfort zone. Thoughts before I try to explain further?
Thursday, December 27, 2012
Sunday, December 23, 2012
12/23/12
FARRAR
Howdy howdy. Running short distances between family time. Around 2.5 miles ever yore day. Nothing crazy.
Ridge, TCU going to win our bowl game?
I have been reading through the book our church put together called seasons. Currently going through Advent. This weeks section focuses on turning our eyes from temporary things such as Christmas gifts that will be in a landfill in a couple years to eternal things such as our relationship with Christ.
Howdy howdy. Running short distances between family time. Around 2.5 miles ever yore day. Nothing crazy.
Ridge, TCU going to win our bowl game?
I have been reading through the book our church put together called seasons. Currently going through Advent. This weeks section focuses on turning our eyes from temporary things such as Christmas gifts that will be in a landfill in a couple years to eternal things such as our relationship with Christ.
Thursday, December 20, 2012
12/20/2012
KUNKEL
Family WOD, Laura came up with this brutal task of endurance...
5 Rounds for Time of:
22 KB swings at 55#/ 20#
22 Wall balls at 20#/ 12#
22 Burpees
22 Box Jumps at 24"/ 20"
Time: 34:05
All I can say is I wont feel guilty eating bad in the next couple of days.
Family WOD, Laura came up with this brutal task of endurance...
5 Rounds for Time of:
22 KB swings at 55#/ 20#
22 Wall balls at 20#/ 12#
22 Burpees
22 Box Jumps at 24"/ 20"
Time: 34:05
All I can say is I wont feel guilty eating bad in the next couple of days.
Wednesday, December 19, 2012
12/19/2012
KUNKEL
Well we were watching Crossfit Games episodes recorded from ESPN and watched the girls do a track WOD that got me thinking that looks like "fun"!!! I tweeked quit a bit but it still worked.
3 Rounds for Time of:
8 Squat Snatches (not sure if that's the right name but I essentially did an OHS with the snatch movement)
800M Run
7 Bar Muscle Ups
800M Run
Time: 29:17
Lot of running with this but it also got me in my core adding MU's and snatches in the mix.
Took Tuesday off and did yard work, winterizing it before we leave for Christmas.
Here's Monday's WOD:
3 Rounds for Time:
20 pull ups
20 burpees
40 ab mat sit ups (didn't do abmat, used a bosu ball)
40 double unders
Time: 16:25
@time: everything was fast except situps, embarassing!!!
@bosu ball: these situps ended up being almost a hybrid between abmat situps and GHD situps. I couldn't believe how deep these situps hurt. I could only do 15 unbroken. I had my feet elevated so that when laying on the bosu ball my body was parallel to the floor and I had a range of motion that allowed me to extend past parallel with my head and shoulders below my waist. Bottom line these were hard, hard, hard and I plan on using them as a sub for GHD situps!!!
Well we were watching Crossfit Games episodes recorded from ESPN and watched the girls do a track WOD that got me thinking that looks like "fun"!!! I tweeked quit a bit but it still worked.
3 Rounds for Time of:
8 Squat Snatches (not sure if that's the right name but I essentially did an OHS with the snatch movement)
800M Run
7 Bar Muscle Ups
800M Run
Time: 29:17
Lot of running with this but it also got me in my core adding MU's and snatches in the mix.
Took Tuesday off and did yard work, winterizing it before we leave for Christmas.
Here's Monday's WOD:
3 Rounds for Time:
20 pull ups
20 burpees
40 ab mat sit ups (didn't do abmat, used a bosu ball)
40 double unders
Time: 16:25
@time: everything was fast except situps, embarassing!!!
@bosu ball: these situps ended up being almost a hybrid between abmat situps and GHD situps. I couldn't believe how deep these situps hurt. I could only do 15 unbroken. I had my feet elevated so that when laying on the bosu ball my body was parallel to the floor and I had a range of motion that allowed me to extend past parallel with my head and shoulders below my waist. Bottom line these were hard, hard, hard and I plan on using them as a sub for GHD situps!!!
Monday, December 17, 2012
12/17/2012
AJ
You guys are studs. Way to go on the runs, met-cons, and strength stuff.
I have been battling a stomach virus the past week, so I haven't done anything workout wise since Thursday. I saw an orthopedic surgeon for x-rays on my shoulder last week, and according to the bones, I have a flawless shoulder. Next up, MRI tomorrow. My guess is slight tear in the labrum, so we'll see. I'm excited about seeing what my shoulder muscles look like, not excited about seeing the bill for all this.
FARRAR
Yoga to stretch out the tight calves
@AJ, sorry to hear about your shoulder man. Let us know what the MRI says. Hope you get feeling better.
You guys are studs. Way to go on the runs, met-cons, and strength stuff.
I have been battling a stomach virus the past week, so I haven't done anything workout wise since Thursday. I saw an orthopedic surgeon for x-rays on my shoulder last week, and according to the bones, I have a flawless shoulder. Next up, MRI tomorrow. My guess is slight tear in the labrum, so we'll see. I'm excited about seeing what my shoulder muscles look like, not excited about seeing the bill for all this.
FARRAR
Yoga to stretch out the tight calves
@AJ, sorry to hear about your shoulder man. Let us know what the MRI says. Hope you get feeling better.
Sunday, December 16, 2012
12/16/12
FARRAR
5.3 mile run
8:32 min/mile
All I can say is that it was a beautiful day!
KUNKEL
I agree it was a nice day, little overcast but nice for a run. I took the dog for a jog, not sure how far but we ran for right at an hour. They put a new trail in the neighborhood so we checked it out. Also had a brute yesterday so wanted to run out some of the soreness.
Yesterday-
3 Rounds of:
800M run
30 reps of 100# barbell squat clean (suppose to be with 50# dumbells)
30 burpees
Time: 38:52
I don't know if me having not felt well over the past few days had any affect but this was brutal! The squat cleans are all about form and with that comes soreness for sure. I was suprised to feel the burpees being the easiest portion. Which brings me to my next point, on development this year I have made significant gains on burpees. Over the Christmas break I will be testing the burpees in 7 minutes again and hopefully put up over 100!
5.3 mile run
8:32 min/mile
All I can say is that it was a beautiful day!
KUNKEL
I agree it was a nice day, little overcast but nice for a run. I took the dog for a jog, not sure how far but we ran for right at an hour. They put a new trail in the neighborhood so we checked it out. Also had a brute yesterday so wanted to run out some of the soreness.
Yesterday-
3 Rounds of:
800M run
30 reps of 100# barbell squat clean (suppose to be with 50# dumbells)
30 burpees
Time: 38:52
I don't know if me having not felt well over the past few days had any affect but this was brutal! The squat cleans are all about form and with that comes soreness for sure. I was suprised to feel the burpees being the easiest portion. Which brings me to my next point, on development this year I have made significant gains on burpees. Over the Christmas break I will be testing the burpees in 7 minutes again and hopefully put up over 100!
Thursday, December 13, 2012
12/13/2012
KUNKEL
"EVA"
This was brutal, brutal....
5 Rounds of:
800M Run
30 KB swings at 55#
30 Kipping Pull-ups
Time: 44:15
This was brutal after round 1. You fellas should be able to get a time well below 40 minutes.
"EVA"
This was brutal, brutal....
5 Rounds of:
800M Run
30 KB swings at 55#
30 Kipping Pull-ups
Time: 44:15
This was brutal after round 1. You fellas should be able to get a time well below 40 minutes.
Wednesday, December 12, 2012
12/12/2012
KUNKEL
Well this is a catch up from last Thursday and I have not worked out since. Had a busy weekend and then since I've had a scratchy throat so laid off of it.
Thursday, For Time 5 Rounds of:
21 Deadlifts at 135#
800M Run
12 Toes to Rings
Time: 31:13
@God Story: This weekend I got to meet 2 Ethiopian babies that have been adopted to be loved forever. This was really cool, because you can literally see the gospel in their home. These parents Chose to love these babies just like Christ CHOSE to love us. Really cool to see the unwavering love for these newly adopted miracles. Something to think about!
Well this is a catch up from last Thursday and I have not worked out since. Had a busy weekend and then since I've had a scratchy throat so laid off of it.
Thursday, For Time 5 Rounds of:
21 Deadlifts at 135#
800M Run
12 Toes to Rings
Time: 31:13
@God Story: This weekend I got to meet 2 Ethiopian babies that have been adopted to be loved forever. This was really cool, because you can literally see the gospel in their home. These parents Chose to love these babies just like Christ CHOSE to love us. Really cool to see the unwavering love for these newly adopted miracles. Something to think about!
Tuesday, December 11, 2012
12/11/2012
Farrar
Catch Up Post:
Sunday 12/9/12
Dallas Marathon Relay: 4.8 miles 8:05 split
First 2 miles felt great, last 2.8 felt like I had a sour milk in my gut. Fat kid!
Monday 12/10/12
Filthy 25
25 box jumps
25 kTBS 55#
25 walking lunges
1 mile run
25 KTB
1 mile run
Timed it but didn't save it to post today.
Tomorrow 12/12/12
Fun Day: Walleyball
Catch Up Post:
Sunday 12/9/12
Dallas Marathon Relay: 4.8 miles 8:05 split
First 2 miles felt great, last 2.8 felt like I had a sour milk in my gut. Fat kid!
Monday 12/10/12
Filthy 25
25 box jumps
25 kTBS 55#
25 walking lunges
1 mile run
25 KTB
1 mile run
Timed it but didn't save it to post today.
Tomorrow 12/12/12
Fun Day: Walleyball
Thursday, December 6, 2012
12/6/2012
AJ
Also, busy weekend, have to catch up on some posts. Worked out a few times, starting to get back into it. I don't have quite the same excuses as you do, as I am without child, but basketball season is in full swing. Plus, the Redskins are on a 3 game win streak with hopes (dreams/fantasies?) of a playoff birth.
"Christine"
3 rounds
500m row
12 bodyweight deadlift (185#)
21 box jumps
11:46
Pretty sure my PR is in the low 10's, but I haven't worked out in a while so I'll take it.
5 rounds
250m row
7 front squats @ 135#
rest 1 min
then rest 5 min
5 rounds
20 unbroken double unders
20 straight legged sit ups
total time: 21:36
Todays:
10 rounds
10 pull ups
10 box jumps
11:19
Also, busy weekend, have to catch up on some posts. Worked out a few times, starting to get back into it. I don't have quite the same excuses as you do, as I am without child, but basketball season is in full swing. Plus, the Redskins are on a 3 game win streak with hopes (dreams/fantasies?) of a playoff birth.
"Christine"
3 rounds
500m row
12 bodyweight deadlift (185#)
21 box jumps
11:46
Pretty sure my PR is in the low 10's, but I haven't worked out in a while so I'll take it.
5 rounds
250m row
7 front squats @ 135#
rest 1 min
then rest 5 min
5 rounds
20 unbroken double unders
20 straight legged sit ups
total time: 21:36
Todays:
10 rounds
10 pull ups
10 box jumps
11:19
Wednesday, December 5, 2012
12/5/2012
Well I'm gonna have to catch up on posts since last Friday. Been crazy weekend. Last Thursday night I pulled all the carpet, carpet pad and tack strips up in our living and dinning room. Then I scrapped the floor ridding all residue and mud left over from the build, lots of bending over and such. Friday Laura had a "great" idea for us to do as workout. I say great because it was not a good idea, know what I had ahead of me the next two days. Friday night and Saturday were spent laying wood floors in the living and dinning rooms. I'll try to post a pic later but I'm really happy with how good it looks for how easy it was.
Friday's WOD: Modified version of Filthy Fifty
50 Box Jumps 24"
50 Walking Lunges
50 KB Swings 55#
Run 1 Mile
25 Jumping Pull ups
50 Toes to Bar
Run 1 Mile
50 Wall Balls 20# ball
50 Burpees
50 Double Unders
Time: around 51 minutes. We did this with Caleb so the runs were with the stroller but it didn't matter we were beat.
Tuesday WOD:
This was all Laura's reccomendation and wow HARD!
5 Rounds of:
400M Run
30 Wall Balls 20#/ 12#
30 Box Jumps 24"/ 20"
Time: Me-31:27, Laura 32:44
Legs were feeling it for sure.
Today 5 Rounds, each for time with 30 second rest after each round:
10 Air Squats
10 Hand release pushups
10 Ring rows
10 Ring pushups
10 Chest to bar pullups
10 Lunges/ each leg
10 Burpees
Round Times were: 2:55, 3:03, 2:46, 2:58, 3:03
Friday's WOD: Modified version of Filthy Fifty
50 Box Jumps 24"
50 Walking Lunges
50 KB Swings 55#
Run 1 Mile
25 Jumping Pull ups
50 Toes to Bar
Run 1 Mile
50 Wall Balls 20# ball
50 Burpees
50 Double Unders
Time: around 51 minutes. We did this with Caleb so the runs were with the stroller but it didn't matter we were beat.
Tuesday WOD:
This was all Laura's reccomendation and wow HARD!
5 Rounds of:
400M Run
30 Wall Balls 20#/ 12#
30 Box Jumps 24"/ 20"
Time: Me-31:27, Laura 32:44
Legs were feeling it for sure.
Today 5 Rounds, each for time with 30 second rest after each round:
10 Air Squats
10 Hand release pushups
10 Ring rows
10 Ring pushups
10 Chest to bar pullups
10 Lunges/ each leg
10 Burpees
Round Times were: 2:55, 3:03, 2:46, 2:58, 3:03
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