12/31/2013

RIDGE

Last workout of the year.

10 down to 1

Hang power cleans @ 165#

Push ups

Toes to bar

Handstand push ups

Chest to bar pull ups

Then lunges across gym with barbell in front rack position

25:37

2/3 of the blog is hanging out tonight! Looking forward to it. We'll miss the Kunkels and scary face

12/28/2013

RIDGE

I have a love/hate relationship with the following

Cookies
Fudge
Reese's products

My fitness levels have taken quite a hit, and crossfit + said things will help remind me it's not a great combo. I love them but man does it do ugly things to my body!

Today

CrossFit regional wod

100 wall balls
100 c2b pull ups
100 pistols
100 alt db snatch 70#

Only modified half the exercises, so I guess that makes me half the athlete of a regional competitor. Subbed reg pull ups and air squats instead of pistols. Total time was 36 or so. Yuck.

Thursday

AMRAP 10 min

8 toes to bar
8 db thrusters 35#
12 lunges 35#

7 full rounds

Gonna go for a run, or maybe row a lot tomorrow (forecast calls for heavy wind and COLD) and test out some Christmas gift products

Hope you guys had a great Christmas! Can't wait to hear how you guys are affected by the birth of our Savior.

12/24/2013

RIDGE

A few workouts from the week

Yesterday

"Weaver"

8 rounds
5 front squats @ 185#
26 ring push ups

22:17

208 ring push ups?! Chest is feeling it today.

On Friday

5 rounds for time

12 box jumps @ 30"
9 handstand push ups
6 power cleans @ 185#

10:09

@Workouts: Lately I've noticed how certain workouts will bring out your weaknesses. Example: Doing "Weaver" did not make me ridiculously tired, where after the 208th ring push up, I collapsed and had a hard time breathing. Instead, I was able to breath fine throughout it, but my muscular endurance, or lack thereof, was what hurt my time more than anything.

@Christmas: Listening to "O Holy Night" performed at our church service this past Sunday, I don't know how you can't get goosebumps or the chills being reminded of the birth of our Savior. Simply awesome!

12/19/2013

RIDGE

Wednesday's Workout

5 sets of
1 clean pull
1 squat clean

135-155-165-185-195

7min amrap

5 deadlift @ 255#
10 hand release push ups
15 air squats

6 rounds + 3 deadlift

Yesterday

12 days of Christmas Crossfit Workout

1 snatch @ 115#
2 handstand push ups
3 tall box jumps (30")
4 thrusters @ 115#
5 burpees over bar
6 toes to bar
7 pull ups
8 kettle bell swings @ 53#
9 wall balls
10 lunges holding 1 KB, 53#
11 ground to overhead @ 115#
12 man makers 30# DB (push up position: push up, single arm row, push up, single arm row, burpee, clean, press = 1 rep)

Just like the song. So, 1 snatch, then 2 hspu, then 1 snatch, 3, 2, 1, then 4, 3, 2 1...

32:06

I flew through the first 5 or 6, getting to kb swings and beyond and THEN I started to feel it. I was like... no way am I going to go beyond 30 min! Then the manmakers and ground to overhead hit and I was wiped. Great workout.

12/16/2013

FARRAR

400m warm up/wake up

1600m run 7:13 mile

Abs 3X15
Scissors
Pull Down Cable Crunches
Leg Raises
Frog Kicks
Crunches


RIDGE

Bench Press
5x5 @ 185#

Then

50 box jump overs 24"
50 KB swings @ 70#
50 burpees
50 thrusters @ 65#

13:00

@MOBILITY:  Do you guys have a hard time staying consistent in foam rolling, lacrosse balling, stretching, etc.? Leading up to the half I stayed pretty well on top of it, foam rolling nearly every chance I could. Ever since the half, I don't think I've foam rolled once. You would think that after my IT bands got destroyed, I would hit them twice as much as I ever have, but its been the oppposite. I know as a trainer and CrossFitter, I'm "supposed" to take care of my body via mobility, but maybe under the tree will be Supple Leopard and I can start moving the way I'm supposed to.

12/14/2013

FARRAR

10 down to 1 (Ridge)

box jumps 24"
pull ups
35# DB hang squat clean

17:56

Ridge, you are a beast.  This was one of those WODs that looks easy before you do it then leaves you wondering what you have done with your life over the past 2 weeks to feel so out of shape after the first 2 rounds.

I did restricted pullups on a machine.  Overhead bar was not available to do kipping pullups.  Added weight on the machine to decrease resistance.  First time to do DB hang squat clean so I used 35# DB.  Would have murdered me if I had done any more weight.  Good WOD

12/12/2013

RIDGE

Workouts from past two days

Tuesday

10 down to 1

box jumps 24"
pull ups
45# DB hang squat clean

13:30

Wednesday

3 RM TnG Power Snatch

165#

AMRAP 10 min

30 double unders
10 hang power cleans @ 95#
10 shoulder to overhead @ 95#

8 rounds + 26 double unders

12/10/13

RIDGE

Welcome back guys! I've only had my iPad to post on, and now that school is back in session, I can finally post on a lap top (posting on the iPad is annoying).

A few workouts from the past few weeks

8min amrap

10 clean and jerks @ 135#
10 burpees over bar

4 rounds plus 5 c/j

20min amrap

5 thrusters
7 hang cleans
10 sumo dl high pulls

95#

11 rounds plus 2 thrusters

@ training: The reason I train varies. I'm like you, Kunkel, where sometimes its because of a competition or a race. One reason, its "just because." I enjoy it, its fun, I like pushing my body to the limits. Another reason is because of like what you said - community aspect. My gym harps on community like crazy, which at first I thought was unique but I just went with it. But now finding out how important it is, and how it separates us (as a gym) from other gyms. Someone gets hurt, has a family issue, or something important go down, and the gym is there for them - having a sign up to deliver meals, prayer requests, things like that. Very similar to church, where its hard to dispute anything wrong with that. Does it answer "why we train"? Probably not, but it's why I'm a part of this community at my gym.


FARRAR

Today

Modified Ridge WOD

1600m run
21 hang clean and jerk @ 95#
800 m run
21 hang clean and jerk @ 95#
1600m run

26:43

@Ridge: your a beast for doing 155#.  95# kicked my butt.

12/9/2013
Modified Kunkel WOD

5 Rounds of:
400M row
20 Pushups
20 Abmat situps
20 KB(dumbbell) swings at 45# (didtnt have 50# available)

26:50

12/8/2013

FARRAR

It has been a while!  Not a lot of working out has been going on in the Farrar house but we have been walking what feels like 26.2 miles a day during our trip.  Currently trying to make our way back to Dallas if yall will ever thaw out.  2 canceled flights and current flight delayed 2 hours.  Hoping this one will go through.

We did run a few times around Prince William and Kates house during our stay in London.  See below

Also,

10 min warm up jog
20 min WOD
Run 3 min
air squats 1 min
Run 3 min
push ups 1 min
Run 3 min
lunges 1 min
Run 3 min
plank 1 min

@Training: Kunkel, agree with what we are training for and character building.  Also what we reflected on in 1 Corinthians 9:19 before the marathon. Like Paul, "I have made myself a servant to all, that I might win more of them".  Paul made himself like the people he witnessed to. Became as a Jew to win the Jews.  Went under the law to win those under the law.  Became weak to win those who are weak.  Similarly, we WOD it up to participate in things we may have not ordinarily been able to in order to be in relationships we otherwise may not have been in .  Like using the platform of the marathon to talk with someone about surviving 26 miles.  Or hiking many miles in treacherous conditions with their dad.  Or meeting Chandler while coaching xfit.  Or going for a run with a new member of the church.  Not complete thoughts or sentences but you get the idea.  Press on brothas....

12/4/2013

KUNKEL
WOW!!!!  Been a bit folks!  Do a half/ full marathon and blogging the WODs just disappears.  I'll take some of that accountability. 
Anyways been without a computer and then got one and been blowing and going for work but mostly a few runs mixed in. 
Thanksgiving did a 6 mile run around a 7 min avg split. 
Tuesday- 
WOOD WOD, 4 Rounds of:
400M run
10 Burpee Box Jumps, 24"
10 SDHPs at 95#
10 Thrusters at 95#

Time:  32:38

Today- 5 Rounds of:
400M Treadmill run
30 Pushups
30 Abmat situps
30 KB(dumbbell) swings at 50#

Time:  33:08

@Training:  Just some thoughts, not complete but ideas... Get asked a lot what I'm training for and usually have a race coming, but the more I thought about the question, I began thinking about why CrossFit people train.  Well my conclusion is that for myself I'm just training for life.  There are too many lessons learned from pushing yourself to a point that you want to quit and having to maintain your integrity and push on.  I think CrossFit athletes train to train for life as well, and community lessons are a huge part of the learnings.  Thoughts? 

11/12/2013

RIDGE

"Isabel"

30 power snatches for time @ 135#

3:35

Hour later...

15min row
rest 3 min
15 min row

AMMAP

First round: 3796
Second round: 3833

11/11/2013

FARRAR

11/10/2013
8 mile run w/ Mel

8:33/mile

Still sore from Friday WOD and felt it on the run.  Hoping I didnt over do it!!


RIDGE

Veteran's Day

Hero Workout - "Abbate"

Mile run
21 clean and jerks @ 155#
half mile run
21 clean and jerks @ 155#
mile run

28:20

Good workout to honor those that have fallen in duty. Did 6 x 800m repeats yesterday. Can't wait for this weekend!

11/9/2013

RIDGE

Thursday

Fran

21-15-9

Thrusters 95#
Pull ups

4:26
Could't move, breath, or talk well the rest of the day

Friday

25 GHD sit ups
1 muscle up
20 GHD sit ups
2 muscle ups
15 GHD sit ups
3 muscle ups
10 GHD sit ups
4 muscle ups
5 GHD sit ups
5 muscle ups

8:20

Then ran 6 miles in about 55 min. Felt AWESOME, took a quick break to drink some water after 4 miles which I think was needed. Helped me get a feel for when to get some water at stations during the half. Plus, not sore at all today.

Today

1k row
then
21-15-9
KB swings @ 70#
burpees

1k row @ 3:30.9, then whole workout @ 9:20. Burpees took way too long

Bench press 7 x 5 @ 165#, 3 x 10 @ 135#

11/8/2013

FARRAR

Mini Kunkel workout

25, 20, 15, 10, 5

KB thrusters 35#
Box jumps
KB Swings

13:22

Got the heart rate going. Haven't done a wod like this in a while. Would have broken me if I did more.

Almost 1 week away!!

11/7/2013

KUNKEL
Well after the 20 miler, I took Sunday and Monday off. 
Tues did "Chris"
38 Front Squats 115#
40 DUs
38 Ring Pull ups
40 DUs
38 Push Press 115#
40 DUs
38 Toes to rings
40 DUs
38 Power Cleans 115#

Time:  25:05

Wednesday:  30 minute run with Caleb.  Glad I don't have to push a stroller in the marathon!

Thursday: 
50, 40, 30, 20, 10 of
Wall Balls, 10', 20#
Box Jumps, 24", games standard
KB swings, 55#

Time:  31:47

11/5/2013

RIDGE

Yesterday

20 rep on back squat unbroken

195# . +10# from last week

For time
800m run
5 rounds of
20 push ups
10 pull ups
then finish with 800m run

15:36

Not very pleased with my time. Push ups took WAY too long. All but two rounds were unbroken on pull ups. But man, push ups took it right out of me. I get the advantage on wall balls for being tall, but these long arms are hating push ups.

Today

Push press 1RM in 6 min
200#
then max reps in :30 @ 50%
23 (100#)
then max reps in :30 @ 70%
12 (140#)

10min on the clock
1000m row
50 power snatches @ 75#
25 weighted sit ups with 35# DB across chest
with remaining time, max double unders

70 double unders

Snatches took way too long. Arms were sore, and went in rounds of 5 after initial 1st round of 10

@Marathon: You guys pumped? I would ask if you're ready, but judging by the miles you guys are putting in, I can safely assume you are ready. I'm going to take tomorrow off then Thursday do... Fran... and then run probably my longest run up to date on Friday. A few small workouts next week and then  I should be ready to hit up 13.1!

11/2/2013

KUNKEL
Halloween I did 20 min AMRAP:
21 Deadlifts at 135#
400M treadmill run
Got 6 Rounds

Rested Friday
Saturday The dreaded 20 miler thanks to klint.  If it werent for him sharing his training plans, which included 20 miles more than once I would have not done it again. 
Nevertheless, thanks to a competitive spirit and Klints accountability I suffered through technically 20.4 miles. 
Time:  2:57:23

Thanks for pushing me to be stronger/ faster Klint!  You da man!

11/1/2013

RIDGE

3 min amrap

3 power snatch @ 115#
3 burpee bar hops

8 rounds plus 1 snatch

400m repeats, rest exactly 2 min. after each one

total of 8 runs, done at 28min. On average a 1:50/400m pace, or 7:20 pace

10/31/2013

RIDGE

Ran 8 miles on Tuesday and was all kinds of exhausted. Need to hydrate more pre and during run! Ran from 4:30-5:50pm, then by 7:30 I had downed 90oz of water. I don't think that should happen, esp. if I'm retaining all of it.

Took Wednesday off

Today

"Grace"

30 clean and jerks for time @ 135#

I looked it up, my previous PR was 3:15

Today: 2:15

Took me 15 min. to warm up, <3:00 to do the workout, and 20 min. to recover.
Probably going for a run after school today, or at least doing interval work.

10/30/2013

FARRAR

400m run
25 air squats
800m run
20 burpees
1200m run
15 hang cleans @95#
1600m run
10 front squats @95#
800m run
15 pushups
400m run

32:43

10/28/2013

FARRAR

4.5 mile run

Sunday 10/27

10 mile run

KUNKEL
Rest day today.
Yesterday: 5 Rounds of-
40 DU's
30 Box Jumps at 24", games standard
20 KB swinsg at 55#

Time: 20:18

Ran 5 miles last week at just under 8 minute pace. 

You fellas are tearing it up right now, humbled and impressed!

10/29/2013

RIDGE

Yesterday

back squat 20reps unbroken @ 185#

for time

500m row
30 hand release push ups
10 push jerks @ 155#
400m run
30 hand release push ups
10 push jerks @ 155#

8:24

Cash-out: 30 barbell overhead lunges (no weight)

Today

ring dips/single arm alt db snatch practice

met-con:

10 minutes on the clock

100 wall balls
50 hang power cleans @ 95#
25 box jumps @ 24"
max reps muscle ups

Got 4 muscle ups, and 2-3 failures

Split WB into 25, HPC in 10s

After school I'm going to go for a run, maybe an 8-9 miler depending on how I feel. Could be a good gauge to see if "cardio levels" are where they should/need to be leading up to the race. If I can keep this up and focus on running a tad bit faster as the half approaches, I'll be in great shape.

10/26/2013

RIDGE

10 down to one

Push jerks @ 135#
Lunges @ 135# (alternate legs, but each step is one rep)
Burpees over bar

My goal was to not set bar down until burpees. Achieved. Didn't go very fast though.

13:20

Always interesting doing WODs in front of my house. Lots of weird looks. And the neighbor who claims that working on the car is a better workout than anything with "those weights there."

10/25/2013

RIDGE

Yesterday

7 mile run

Longest I've ever ran - about an hour and 5-8 minutes. So a little over a 9 min pace. Not bad considering I had water belly for about 3/4 of the run. It was really weird, but thats what I get for not watching what I eat during the day. My own fault there. #awfulchickenalfredo

At least I'm not sore and can move today! I plan on foam rolling for a good part of today, take today, hit a few wod's this weekend, then start running again next week.

@19 miles: That's greatness man. I have a hard time driving 19 miles without being bored or upset at stupid drivers, so I can't even imagine what running that much would do to me.

@Elk meat: Cannot wait. we're stoked!

10/23/2013

FARRAR

800M run
20 air squats
800M run
20 thrusters
800M run
20 hang cleans
800M run
20 front squats
800M run

@95#


KUNKEL
For time of:
50 Ring Dips
800M run
50 push ups
800M run
50 HSPUs
800M run

Time:  27:17

RIDGE

amrap 20 minutes

400m run
max rep bench press @ 135#

7 total rounds, 96 reps

Later today: timed hour long run

10/22/2013

KUNKEL
Well I guess we all will post our own today!  Sorry for just now posting, I took thurs, fri off and did my big run saturday. 
20 miler:  The BiA!!!  Man that is just a long time to run.  I had some soreness in the right achilles around mile 9.  Decided to pick up the tempo and the pain went away but would get sore as my pace would slow.  I did even stop at one point to try and roll it out with the arm of a park bench.  I've been icing since, not sure whats up but it is sore. 
20 Miler:  Avg split:  8:36

Rested sunday and monday.
Today- For time of:
800M run
100 pull ups
800M run
100 KB swings at 55#
100 DUs
100 OHS with 45# barbell
Time:  38.08

This actually got my legs worse than the 20 mile run. 
@Meal time prior to the race:  my experience is to not do anything different that what my body is used to.  I think mixing it up just adds one more thing for your body to adjust to. 
@Aledo:  i actually heard that story on the radio today but they didnt say it was Aledo and the story was about "bullying".  I mean seriously, this mom who complained needs to ween her kid off the tit!  My goodness, some people win, some people lose and some people really suck and lose real bad!  I talked to my dad and he said the starting running back only touched the ball 5 times and 3 of them were touchdowns. 
@5K Ridge:  dude you're gonna kill it. 
@Klint:  I'm proud of you for hammering the 19 miles, that's a huge acccomplishment to do by yourself.  You da man!

10/22/2013

RIDGE

Today's workout

"Lift up Luke"
One of the stud's in the CrossFit community - his son Luke has autism, and this was a workout that helped raise awareness for it.

5min amrap

4 power cleans @ 155#
24 double unders
10 pull ups

4 rounds + 4 power cleans

I think Spealler got 7 rounds, so that makes me feel pretty good about myself. Jk. My rope broke on my last round of DUs, so that wasn't fun having to scramble to find another one.

@Aledo Bearcat Football: 91-0? To quote Coach Buchannan, "I honestly thought we could have easily put up 100." He swears he subbed in everyone, played his starters for 21 snaps, and ran the play clock down starting in the 3rd quarter. 28 in the first quarter, 28 in the second, then 35 total in the second half. If he has ridiculous athletes growing out in Aledo (which I know you guys would agree with), so ridiculous that his 3rd stringers are studs, then
1) I wouldn't know what that's like
2) I would plan ahead for games like this so that my 3rd stringers can "HANG" with opposing teams' who aren't as talented.

That's just me. Props to Aledo for tearing apart other schools, but I honestly don't think this should be news. The reason it is is because the "BULLYING" term is thrown around way too much. It should not carry over into the athletic realm. Definition of bullying :

use of superior strength or influence to intimidate (someone), typically to force him or her to do what one wants.

Sounds like every act of competition in high school, and middle school, to me. Just my two cents

10/22/2013

FARRAR

Mornin!

We need to talk Aledo whaling on W. Hills.  Ridge, I bet you have an interesting perspective as a modern day coach.

Quick recap:

19 miler Sunday

Talked to several Ironman competitors/marathoners.  Given the advice to run 1 min less in training runs than race day pace.  Tried it and made for a much better run.  First 13 miles, 9:40 pace.  Last 6 were between 8:45 and 9:15.  Legs in the last 3 miles hurt like hell but never hit the wall like I did last week.

6 mile run today
X training Wed
5 miles on Thursday

@Diet: Ridge, I think part of the reason I did not hit the wall was due to better eating last week.  Ate more often and more 'clean' foods.  Also hydrated much better.  Drank at least 40oz of water everyday and started taking Electrolytes.

Great job on the 5k!

10/21/2013

RIDGE

Today's WOD

7 rounds, every 1:30
10 push press @ 115#

for time:

800m run
30 back extensions
30 sit ups
600m run
30 hr push ups
30 sit ups
400m run
30 box jumps, games standard
30 sit ups
200m run
30 burpees

18:32

cash-out: 30 walking lunges @ 95# front rack

Saturday night:

ran the "Flower Mound Neon Night 5k". Second in my age/male division, 25:14. All POSE method, Zero pain! Hip hip, hooray! Good to know that I can stay consistent with the flow of the pose, run "quietly" as I've been told, and learn to run a little bit faster by leaning forward more. Coach tells me its more of the lowest rib that should lean forward, rather than just bending at the hips.

@Experienced Marathoners: What should my diet consist of leading up to the run? What has worked best for you guys? I know diet is kind of a sketchy subject, as what works for Froning might not work for AJ. I've considered loading up on sweet potatoes and veggies, but everyone and their brother says pasta pasta pasta. I'm never one to turn down a big bowl of pasta with EVOO and garlic salt/pepper, but should the fact  that it's far from paleo make a difference? What do you guys think?

10/17/2013

RIDGE

Two days ago I had the brilliant idea of doing Kunkel's WOD from last week. After I already posted my workout, making this one the second of the day.

25 handstand push ups
50 toes to bar
800m run
75 push press @ 75#
150 double unders

Thankfully only one round. My HSPU were done @ 3:30, the t2b at about 7:50, then it was somewhat smooth sailing after that. Definitely a good gut-check WOD, and my shoulders are all kinds of sore now. They hurt. Which would make my next decision an even more moronic one - do a workout a mere 14 hours later

4th fittest games WOD

AMRAP 4 minutes
10 pull ups
10 overhead squat @ 95#
if four rounds of the couplet are met within 4 min, then
AMRAP 4 minutes
10 pull ups
10 front squat @ 135#
if four rounds are met, then
AMRAP 4 minutes
10 pull ups
10 back squat @ 185#

Then collapse

I only got through 120 reps, I was totally gassed. Definitely not 25 anymore when I can crank out multiple WODs in days, and feel great about it. Just got too tired too quickly, and didn't feel good moving. Maybe I'll try this one when I'm closer to 100%, but this time it destroyed.

@ELK: Quite the WOD indeed! Enjoyed reading that write -up of the adventure + pics. And the coworker loved it as well.

Good luck on the interview!

10/15/2013

KUNKEL
Well today I made my way to downtown Funky Town and went for a run around downtown.  Ran for 59 minutes, had a great time even with the rain.  I guess after hunting in so much rain in Colorado, running downtown sounded like a great time!  I'll say this:  if you want to test your pose form, run on wet concrete/ asphalt.  That will make sure you are pulling early enough or else your foot will slip/ slide out the back.  Also for landing, you will quickly know if you are landing the foot too far out in front or right under your center of mass.  This had me geeking out the whole run I was amazed at how the wet pavement revealed my flaws.  I love when integrity slaps me in the face! 
Tomorrow is the interview, and this is something I have worked at for a while and have interviewed once before with great failure.  So in natural fashion I'm pumped for redemption!  I am reminded of Jeremiah 29: 10-11, the Lord has plans for us.  I know his plans are far better than mine so there's no worry for fear in anything RIGHT?  This was a huge mental advantage in hunting Elk Country this year, as that place is scary at times. 
@ELK pics:  In the one with snow on the ground and me bent over with the elk antlers on my pack, I'm carrying north fo 72#.  When we got down to the truck, I used a scale that has a big hook and taps out at 72# to attempt to weigh the pack.  Bad move, nearly broke my nose by punching myself after the scale tapped out, broke and bent the hook. 
@ELK Removal:  Here's the process, it was pretty crazy and one heck of a long WOD!
After the Kill:  Took approx 4 hours to skin and debone completely, piled it all on a tarp, then loaded as much as I could in my pack approx 65#, then put approx 35# in my dad's pack.  Hicked 3 miles, took about 2 hours in the rain and mostly downhill which sounds good but it was very slick so footing was sketchy.  Rested in the truck for about an hour, during a hail storm that put about 1/2 inch of hail on the ground.  Began 2nd trip up and 10 min into it, it was pitch dark and soon there after it began to snow.  The snow was very sketchy since we had head lamps and the light just reflected off the snow flakes.  Took about 1:45 to get back to the elk.  Loaded the gear we had left, then the rest of the meat.  Then southern engineered the rack onto my pack.  I had to crawl under my pack, strap it on and then stand up.  Took about 2 hours to hike the 3 miles back down again.  Total time from the arrow flight to getting everything from the animal in the truck was about 12 hours.  We got to the truck at about 12:30am.  Next day had to hike 4 miles in to break down and pack out our camp, that trip took about6 hours.  So worth it is all I can say!  Hope to never forget all God did to provide for us, because we encountered lots of barriers!

10/14/2013

RIDGE

Today's workout

3rd workout of fittest games

3 rounds

15 toes to bar
15 shoulder to overhead @ 115#
15 burpees over bar

7:42

Very exhausting. I feel like my burpees are mega slow. Toes to bar are always a weakness, so 45 of those wasn't fun. First round of t2b was unbroken, then it was 5's after that. sh2oh were unbroken, and burpees... just slow. 9min was the cut off, so at least I beat that, but my goal was sub 7.

Yesterday

5.20mile run, coming in at about 48 min. Awful, awful pace apparently. However - zero pain today. Praise God! No calf soreness, no funky gait, it's great. But, anterior hips are a little sore (think north of the quad's). I know I need to pull my foot up, but when I do that, my foot trails behind so that the "4" I'm supposed to make, looks like an "l" with a horizontal line coming from the middle... or, I cover a greater distance, so that my general center of mass is not where it should be. Hope that makes sense, but if I don't consciously think of pulling my knee up and slightly forward, I do it wrong and don't make the "4"... hence, the slight soreness in the front hips.

@Kunkel: Stud! Two wod's in a day, killing large animals, beautiful scenery, and a potential new job/promotion. Life is good for Kunkel! Great pics, thanks for sharing. I think I may try a few of those wod's to see how it goes, good stuff. 25hspu might take me the better part of a half hour, but we'll see.

10/13/2013

KUNKEL
Another day of more than 1 WOD, felt good and glad I can fun for the next few days. 

WOD 1- 5 Rounds for time of:
10 air squats, 10 hand release push ups, 10 ring rows, 10 ring push ups, 10 chest to bar pull ups, 10 lunges(each leg), 10 burpees
Time:  I think around 19:30, I messed my watch up at 17:30. 

WOD 2- for time of:
25 HSPUs
50 Toes to bar
800M run
75 push press at 75#
150 DUs
Time:  18:49

AND FINALLY...

10/12/2013

KUNKEL
Well sorry again for the delay. 
Past week after those ring dips my shoulder and chest were hurting bad.  Just did some runs, 5 miles, 4 miles and 4 miles. 
I've been spending a lot of time preparing for an interview next week with the current company, so that has taken some time.  That said, Saturday Laura and Caleb headed out of town so I could bear down and focus.  So I decided to take breaks and do WODs.  Did 3 WODs about 3 hours apart. 
WOD 1:
Run 1 mile
100 Push-ups
10 Clean and Jerk at 135#
Time:  17:38

WOD 2: Modified Diane
21-15-9
205# Deadlift
HSPUs
Time:  11:30

WOD 3:  5 Rounds for time
10 Toes to Rings
10 Power snatch at 75#
10 Wall balls at 20#ball
Time:  11:57

@metcon:  Sorry my definition is probably wrong, I was thinking about WODs that incorporate 400s and 800s in with weight stuff.  Making them a bit longer but adding running with weight at the same time. 

10/9/2013

RIDGE

Yesterday's WOD

4rounds
A1: bench press x 10 @ 165#
A2: weighted lunges x 16 @ 95#
rest 2 min after each round

3 rounds

400m row
15 burpees

I forget time

My hamstrings are so shot from the 50 good mornings. Wowser. Hurts to sit on the toilet, hurts to get out of bed, and probably hurts to run. Taking today off, then doing the lottery wod's from The Fittest Games.

@Kunkel: can't wait for the pics of the elk! And happy belated birthday. Assumption from the birthday wod: Are you 30?

@Pose: I've heard a lot about stabilizing the core and keeping it tight. A good reminder of that is trying not to bounce as I run. Former way of running would have me bouncing a lot, whereas now, landing soft and preventing a bounce from a tight core, should help utilize more POSE technique.

@soreness: Lately, legs have been KINDA sore at the start of a run. I have been foam rolling/barbell smashing like it's nobody's business, so that MIGHT be aiding in making them sore? Mostly calves. I try to wait until I'm 100% fresh, but I feel like if I do that, I may only be able to get 1-2 runs in a week. However, if I can do interval runs, I feel like the soreness is very minimal following that, instead of a long (3+ mile) run. So, something to work with there.

@heels: Heels touch the ground. I try to land soft and try to get my midfoot to strike first. I like the analogy of jumping, and everywere I've read says heel kisses the ground. I'd like to say it happens naturally, but its tough to say.

@metcon WODs: What do you mean by trying to do all met-con wod's? I try to do metcon/strength stuff during the day, then after my day is over, time permitting, going on runs or interval runs.

10/8/13

KUNKEL

WOW!  Sorry for such a delay, I'm back to being at it consistently.  Minutes after my last post my computer crashed and hard drive was non-readable, no FUN.  Then I was in Vancouver B.C and ran a few times there around the bay area, pretty, cool and bit wet with rain but fun. 

Running 5 miles today and I'll post pics of the elk later today. 

Latest WODs:
2 Rounds for time of- Birthday WOD and bit of a wake up call since first WOD post elk hunting. 
800M run
15 MU's
30 Front Squats 115#
30 Toes to Rings
30 Power Cleans 115#

Time:  47:40
@Ridge with your pose running you would dominate this one. 
@Front squats:  this movement really gets my repaired acl knee sore for some reason.  I think its due to the way they repaired the acl, using the patela tendon. 

Day after did a 5 mile run and wow, slow and painful due to the legs hurting.  Glad I could push through, since I think that's gonna be the mindset during the marathon.

Yesterday:
800M Run
10 Rounds fo the couplet:
10 Pull ups, 10 ring dips
800M Run

Time:  24:50

@Pose:  Core tightening is key:  try doing 3 bar or ring MU's right before you take off running.  I think its gets the core tight and ready to go.  Hamstrings definitely feel it after running and that is a good sign, means you're pulling correctly. 
@Ridge Running:  When you are going on runs, are your legs sore prior to running or are they really fresh with several days rest? 
@Calves:  when running are your heels touching the ground at all?  Definitely want them to be kissing the ground at least.  Think about jumping, when you take off your heel comes off first then your toes.  when you lands your toes/ ball fo the foot touches then the heel to load the weight and spring back to a jump.  Make sense?  This is what I think your feet are to do when running pose. 
@Practice:  I'd suggest trying to do all metcon WODs that way you are getting to do the weight stuff and practice running each WOD as well with 800's and 400's.  Just a thought.

10/7/2013

RIDGE

Few workouts from the week. Yes, I know there's no running  of long distance in any of these, and I'll get to that.

Friday

Re-did 13.5
amrap 4 minutes
15 thrusters 95#
15 chest to bar pull ups

Not even three full rounds. What the crap is wrong with me? Pull ups aren't what they used to be I guess. We got a new rig in at school, and I didn't chalk well enough, or they aren't seasoned, or I just suck. 60 something reps total. Then did it again, four minutes later, and got the same score.

After school

30 rounds
:40 on/ :20 off on the rower

total of 5200m rowed

Sunday

200m barbell carry
50 front squats
200m barbell carry
50 push press
200m barbell carry
50 good mornings
200m barbell carry
50 hang cleans from below the knee

12:35

(empty barbell)

Today

10 pull ups
10 squat cleans @ 95
rest 1:00
10 pull ups
10 squat cleans @ 115
rest 1:00
10 pull ups
10 squat cleans @ 135
rest 1:00
10 pull ups
10 squat cleans @ 115
rest 1:00
10 pull ups
10 squat cleans @ 95

10:05, with rest time

@RNR San Antonio: Bought some new shoes, so we'll see how these go. They are New Balance 1400, and they are loud and awfully bright. BUT, they have a drop of 7mm, whereas the inov8s I've been running in are straight 0 drop. I'm assuming that's why my calf soreness hasn't deteriorated one bit. Everywhere I've read says that it could take some getting used to to run in zero drop shoes, so maybe this will help transition into what I'm *supposed* to be running in. Either way, it can't be any worse, bc this calf soreness SUCKS. I will probably stick with some interval runs this week, then go for distance as I break in the new shoes. Plus, my hammy's are a bit tight from the good mornings, so hopefully that won't hinder my form. HA, like I run with form anyway.

10/2/2013

RIDGE

Yesterday

Ran 2 miles. Possibly in POSE method. Ugh. Calves were barking at me once I was done. I might be overstriding? It's tough to tell. The cushion aspect of it makes me think my calves aren't quite prepared for the POSE, even though I try to minimize impact by bending my knee. The pull is difficult for me as well. I feel like, and look like (after watching my coach's eye videos) that I'm kicking back rather than pulling foot towards the hip. I feel like I know EVERYTHING about POSE, I can talk to anyone about it and hold my own, but doing it... different story. Going to see a trainer about it next week and hopefully work out the kinks. Maybe I'm just jumping the gun and going into too long of distances too soon.

Today

Push Press x 15 unbroken, rest :30. AMRAP

2 full rounds, then 6 @ 115#

3 x 16 front rack lunges @ 135#

then

5 rounds for time

15 burpee box jumps
15 kb swings @ 53"

12:19

9/30/2013

RIDGE

Yesterday's workout

100 hang squat cleans @ 95#

*at top of each minute, 10 ab mat sit ups

9:52

Went in sets of about 8-11, with first one at 16 or so.

Today's

4 5min amrap's, with 3 min break in between

10 kb swings @ 53#
10 hand release push ups (6 rounds plus 6 swings)

10 one arm alt db snatches @ 55#
10 box jump overs 24" (3 plus 5 snatches)

10 ghd sit ups
10 ring dips (4 rounds)

6 hand stand push ups
14 lunges (4 rounds)

@POSE: Still working on the POSE. I think I need to redirect my attention to the pulling of the FOOT rather than pulling up of the knee. My knee may be causing me to over stride a bit, even though I still land on my forefoot - albeit naturally, I think. Given that I'm running a half marathon and I won't be going all out speed, it wouldn't surprise me if my foot doesn't come up off the ground much (based on my research.) Just rambling. Hope you guys are off to a good week so far.

9/27/2013

RIDGE

Yesterday's workout

Re-did 13.4

7min amrap

3-3, 6-6, 9-9...

clean and jerk @ 135#
toes to bar

70 total reps, couldn't finish the round of 15 on C&J

Tomorrow, going to go for a run and do 100 squat cleans. Fun. This pose thing better work itself out, highly considering backing out of the half. I'm such a woman!

9/26/2013

RIDGE

Few catch up WODs

Tuesday
Made this one up, and did this with my co worker. Pretty smoked when it was all said and done

800m run
21 power cleans @ 155#
15 KB swings @ 70#
9 muscle ups
15 KB swings @ 70#
21 power cleans @ 155#
800m run


18:40

then max rep bench @ 185#
9. somehow decreasing

Wednesday
4 mile run, POSE style

not as sore, not sure of time, but calves still a little tight. Last time I ran this 4mile route, I was sore beyond belief for literally a week. This time around, I can walk and even run if I really wanted to.

Today

5 rounds

300m row
12 hand stand push ups
18 burpees

23:31

Head kinda hurts, but if thats the price to pay so that I can kip efficiently on the HSPU, I'll take it.

@ POSE: Kunkel, how fast is the cadence of your feet when POSE running? I feel like, if I'm going to do it right, its must faster than I'm usd to. If I had to guess, that's where tightening up your core comes into play, so that you can go right into the next step/knee pull. Do you often feel it in your hamstrings after long runs? Sorry for all the questions, they may be no brainers to you but I'm still working out the kinks so that I'm in OK running shape for the half.

9/24/2013

FARRAR

Early morning swim

750m in 16 min

Racing in a sprint Tri this Sunday with a buddy in our HG.  This will be his first Tri.  Thought I should get some laps in otherwise it will feel like my first.

Distance
750m swim
11 mile bike
5K run

  @Ridge: wont be long until you start asking for a hunting rifle for Christmas.

9/23/2013

RIDGE

Yesterday

5 x 800m 1:1 rest

3:21, the rest were right at 3:31. Used my metronome for rounds 1-3, and the other two were identical. The best news - was not sore from the run. So, the way I look at it, I can run 1/3 a 1/2 marathon. Granted, that was with a rest with the same amount of time it took it run the previous 800m.

Today

"SF Crippler"

30 back squats @ 225#
1k row

7:55

Took way too long for the squats. Not what I used to be under the bar, that's for sure. Went 10-8-6-6, was struggling on form. And, I have to go coach two games - on my feet. Sleeping tonight will feel oh so good.

@Kunkel: You are the man. My office is going ga-ga over your pics. That should feed you for well over a half year with elk meat. I'm not much of a hunter, or anything close to one to be honest, but seeing your pics and hearing about your adventures makes me appreciate the outdoors a little more. And from what I hear, most wildlife is in the mating season so they are running WILD. Glad to hear you guys had fun and got to hang out with bears and coyotes and, most of all, elk.

@Klint: Great pics on the run! I would show you mine, but its just a boring Corinth neighorhood. 14 miles is pretty legit man; sounds like you're training is going perfect and right in stride. Are you doing the full or half? I forget.

9/20/2013

FARRAR

Charleston Run
14 miles (8:51/mile)

Attached a little pic from the bridge that I ran on which connects down town with the surrounding area.  Awesome scenic run around the bay.  Part of it was pretty tough.  Charleston maintains the historic character back to the civil war days.  That said, 4 miles of the run was over cobblestones.  A killer on the knees.

9 weeks away from the big race.

@Kunk: you are a huntn' fool.  Glad to hear you are okay.

@Ridge: your workouts are encouraging a weight workout this week!  TBD


KUNKEL

I'm Alive I promise!  Sorry things have been a bit crazy to say the least.  Here's the run down:  No elk yet, left for Colorado Aug 29th had hell getting there witha  7 hour delay in Amarillo and truck trouble, hiked in during the night and that was not a good idea!  Got turned around and had lightning storm coming in so not the safest.  Set up camp at 1am and got to sleep at 2am.  Elk dissappeared 5 days prior to us getting there? via the game cameras.  Worst part is they didn't come back while we were there!  I did about 40 miles of hiking/ can't call it hunting cause I didn't see the species I was after and just didn't find any fresh sign at all.  We had great weather during the day and each night right as we were getting into the tent and we weathered a couple of the fiercest storms I ever been in much less while sleeping in a 3 person tent. 
Got back from the trip on Sept 6th.  Began planning for a work meeting that was this past wednesday and thursday on Sept 9th-17th.  Not typically my responsibility but we have been without a manager and I've gotten to take that responsibility all while needing to maintain my typical responsibilities of my job.  During the planning process we had to make a trip to Houston last weekend to see Laura's God mother and say our goodbyes and then Wednesday morning in the early hours she passed to be welcomed home by our Heavenly Father.  Wednesday and Thursday (18th/ 19th) got to run the meeting and got 10 hours of sleep between the 2 nights total.  Drove to Weatherford from Southlake yestedaay took my pack and bow to my dad.  He left for the mountains and will hike in, set up camp and hunt Friday and Saturday.  Saturday night after the celebration of life I'm flying to Durango where my dad will pick me up and we will hunt Sunday-Wednesday for one last attempt. 
Now on the workouts during this stretch:  I've ran a few times, last weekend I did 14.3 miles in The Woodlands.  Ran slow for the first half and about 8:30 pace for second half. 
Can't remember the name but did 3 Rounds: 
400M Run
21 KB swings
12 Pullups
Time:  11:56

Did one more weight workout but can't remember what it was, but time was just under 20 minutes. 
@Klint: dude your killing these runs, I'm scared about you using this one race to swing the total time in your favor!
@Ridge/ Pose:  Dude, you're getting there and will kill this half!  Just keep at it! 
@Colorado:  I did have a nice encounter with a big Black Bear, 50 yards watched him graze along my special spot.  Really awesome to have that encounter and he not even know I existed.  Also jumped 3 coyotes bedded down in meadows, which was a first.  Here are a few pics of the elusive suckers that I hope to see in person in a couple of days!

9/20/2013

RIDGE

Few workouts from the week.

Yesterday

21-15-9

115# snatches
30" box jump

8:48

Legs are still shot from the thrusters! Guess its been a long time since I've worked on squats/thrusters, and man, as I type this, still feeling it.

Today

Bench press work
3x8 @ 175, 1x4 @ 175

"G.I. Jane"

100 burpee pull ups for time

11:48

Really wanted to go sub 11, or even sub 10, but... as you may have heard, legs are still sore.

@POSE: met with a trainer yesterday to help break down my inefficiencies, and feeling a little bit more confident. Slowly but surely its coming along. Could take a while, but the only way to fix it is continue running. I am currently borrowing a metronome, and hopefully that helps with my cadence on PULLING my knee up, engaging the core/hamstrings, and land how I'm supposed to. Trying to figure this out so that I can have FUN during the half, and not dread it/be in misery. If I can get to 8 miles and not feel destroyed between now and November, I will feel all kinds of confident going in.

Hope you guys have a good week, whether in SC, hunting, or in TX.

9/17/2013

RIDGE

Took yesterday off, here's today's workout

bench press wendler cycle
5 @ 160
3 @ 180
max reps @ 200: 6 (down from 9 a few weeks ago)

3 x 15 deadlift @ 225

30-20-10
Thrusters @ 95#
400m run

11:45

Based on the other times that my gym had, mine was below average with guys that I can usually hang with. This running efficiently thing is killing me. Yes, maybe I ran more efficiently, but running RIGHT and running WRONG result in much different times. And maybe I'm still not running right, and it will take a matter of time to get it right. But with about 2 months to go until the half, I need to buck up.

9/15/2015

FARRAR

Friday 9/13

Swim 800m (18:18)

I can tell running and not lifting is making my upper body pretty weak.  But my time was on pace with the TRI back in July

Sat 9/14

12 mile run (8:38/mile)

Beautiful morning for a run.  Awesome weather.  Jammed out the full 1:44 min to worship music!    Think the weather and music were the details that got me through the last 2 miles.  Excited about our time together during race weekend.

I am in South Carolina this week.  Will try and sneak in a couple of short runs and a few auxiliary workouts.

@Ridge Wrkout:  want to do your wallball/powerclean workout and 400m row/run when I get back in town.  Looks like a doozy!

9/13/2013

RIDGE

Back squat @ 185#
4x10 with 2 min break in between

2min max double unders
rest 1 min
2min max double unders

139 then 146

rest as needed, then

3-3, 6-6, 9-9....

7min amrap

wall balls
power cleans @ 185#

Got through the round of 12, 1 wall ball on the round of 15

all PC's were singles, every one of them

9/12/2013

RIDGE

Bench press work

20min AMRAP

400m row
400m run

5 full rounds + 180m row

3 x 20 ghd sit ups

Still working on pose method. Gotta work on lifting/pulling foot up, I think I'm still pushing off. Ankle mobility is pivotal

9/11/2013

RIDGE

Yesterday

3 rounds
50m prowler push
4 muscle ups (only 2 rounds of MUs)

weighted lunges, 20rm

135#

4 rounds with :90 in between each round
buy in each round of :30 hollow hold
2:30 amrap
10 db snatches @ 50#
10 hand release push ups

total reps: 54, 53, 52, 52

Today

Shoulder press work, light

3 @ 90
3 @ 100
5 @ 115

then repeat of 13.2

amrap 10 min

5 deadlift @ 115#
10 shoulder to overhead @ 115#
15 box jumps, games standard @ 24"

I looked back, and I got 259 6 months ago for the open. Today, 210. YUCK. I believe that my hot dog/mac and cheese dinner may have had an awful impact on that, but usually diet doesn't destroy me for workouts. I'm pretty sure that my legs, from the prowler pushes and lunges, took it out of me. The mini-squats to perform the shoulder to overhead and box jumps really caught up to me. All bar work was unbroken, but I felt like I was 50 pounds heavier for the box jumps. Pretty disappointed in myself.

@POSE: Sucks. Ran a mile yesterday focusing on form, and it wasn't very much fun. Sure, I felt ok afterward and a time of 7:40 would be good enough to maintain for a few more miles if I wanted to, but today, different story. Calves a little tight, and I'm wondering if I'm doing it right. Back to the drawing board. Or, I toss in the towel and go back to my heel striking and see what that does for me. S

@God Story: Written in my office is Psalm 32:10

Many are the woes of the wicked, but the Lord's unfailing love surrounds the man who trusts in Him.

Love those three words in a row: unfailing love surrounds. Really hits home, but the catch of course is to TRUST. Trust in Him with money, future, job, physical/emotional pain. Trust in Him, and you receive unfailing love.

9/9/2013

FARRAR

Running.... Running.... and more Running

Today

Ran 40 min this morning

Saturday Long Run

Pulled back to 8 miles this week.  Flat run on the Katy trail before 5K walk for American Heart Association at the AA center.  Averaged 8:30 pace.  Miles 4-6 were 8:04 pace.  First time I have had solid markers to keep track of pace.

@Ridge: how was the heart walk for yall?  There was a ton of people

@Kunkel:  You must of got something this year since we havent heard from you in a while.  True??

RIDGE

Few WOD's to catch you guys up on

Wednesday

bench press and back squat work

10-9...2-1

ground to overhead @ 135
weighted sit ups w/ 40# DB

14 or so

cash-out: 400m barbell carry

woah. Back was awfully tight the next day

Thursday:

Shoulder press work

7min AMRAP
100 double under buy-in
7 toes to bar
7 kb swings @ 53#
8 rounds plus 5 t2b

Friday: Re-do of games wod 13.1
40 burpees
30 snatches @ 75#
30 burpees
30 snatches @ 135#
20 burpees
30 snatches @ 165#
10 burpees
max snatches @ 205#

Somehow scored a 156. Felt GREAT. No misses @ 165#. Had about 2min30 sec to do those 6 at that weight. Haven't really been monitoring my diet strictly lately, but kinda playing with what works best for me for optimal performance. Won't be upset in the slightest if my body handles PB sandwiches really well, even though its not paleo.

@POSE: Been toying with this a bit and I THINK I got it down. I met with one of our trainers and got a chance to get some film and have it broken down for me. My big thing is the lean forward - much like what you implied, Kunkel. Keeping the core engaged/tight is paramount, b/c if not, its turning into high knees and higher impact on the balls of your feet, turning into calf use. I think if I can remember to lean forward and keep the foot relaxed, then Ill be in good shape for the half.

@<3 walk: I went with the fam and decided to walk it instead. Def. had my heart set on jogging it, but by the time I heard it was time to start, there was already a kagillion people at the starting spot, all walking. Sorry we didn't get a hold of you guys sooner so we could hang out. How was TCU game?

9/5/2013

FARRAR

Get your run on..... this is all we have really done lately.

Continuing to run between 30 & 45 min during the week (not keeping track of mileage) and running long runs on weekend.

Long run last weekend: 10 mile at around 8:30/mile.  Breathing feels great, legs so so.  Man, it was humid in Destin though.  Sweat fest!  Below is a pic of the view from the trail.  Was singing the Tomlin song "I feel alive, I am alive...... on Gods great dance floor!"

@Pose: Pose is a killer on the calves bro.  But you will have chiseled calves after this half though if you keep it up.

@killer boy: excited to hear about the elk hunt as well

9/3/2013

RIDGE

Thank you Labor Day.

Took Saturday, Sunday, and Monday off and man am I feeling it.

Did "Hot Shots" the original, not Part Deux, today. At 12:30... where it was a crisp 93 degrees without a drop of shade. Not terrible considering it was a solid 10 degrees hotter at that time earlier in the week, and later in the day, so I can't complain too much. Time: 38:09. My goal was sub 40. Tried to represent those who died in service with the fires out in AZ as best I could... but man my body was denying everything I was putting it through!

6 rounds

30 air squats
19 power cleans @ 135#
7 strict pull ups
400m run

@Elk: Gotta see the pics. My office is excited to hear how it turned out!

8/30/2013

RIDGE

Yesterday's

Row for 30 min, as many meters as possible

My goal was 7500. That would keep me at about a 2:00/500m pace.

Total meters: 7511. Really had to book it for the final 2 minutes. Whiped me out!

Today's

21-15-9

225# deadlift
burpees

6:15, all deadlift were unbroken. Maybe the lack of a solid warm up hurt me, but I was sucking wind toward the end.

@Elk: Go get it! I'm, and we're (fellas in the coaches office) excited to hear what happens. Do you have a room dedicated to all the dead animals you've killed in your house? Not animals killed in the house, but animals that you've killed, hung up in the house.

@Pose: Been 5 days since my 4 mile run, and calves are still barking at me. Lots of foam rolling and massaging going down this weekend, as I sit on the couch and watch football.

8/28/2013

RIDGE

Did Kunkel's from 8/6

"COE"
10 rounds
10 thrusters @ 95#
10 ring push ups

17 flat

Thought for sure that Kunkel would set the pace on this one. My chest/arms were a little sore from bench work I did on Monday, so that definitely was a factor. On thrusters, I went 6 rounds unbroken, never breaking at 4 or less. Thrusters felt good after taking yesterday off, and didn't feel terribly fatigued like I hit a wall.

@POSE: Think I'm gonna have to agree with you on this one Kunkel and take your advice. Did a little bit more research and found out that yes, calf soreness is a major consequence of beginners while Pose running. I have to build up the strength in the calves, get them used  it, then can probably do it more efficiently. I will continue to attempt pose running, take a few more days off to let the calves heal up then maybe film my runs and break it down. THanks for the advice!

KUNKEL

Dang Ridge!  I'm gonna have to start cheating just to beat you at something!  Well done for COE. 
@Pose:  keep at it and it will pay off!
@Arirosti: Had 1 treatment tues and going again tomorrow and then off to Colorado Thursday night and hopeful to hit the trail Friday midday to attempt to take down an elk in the elusive mountains he calls home!  Looking forward to hard work, a true test of integrity, fellowship with my earthly father and heavenly father!  Hope to do some reflection on family, work/ career, the purpose God has placed in my heart.  Proverbs says a wise man knows how to get to the deep purpose God has placed in his heart and I aiming to discover that purpose by God's grace!

8/27/2013

KUNKEL
Pumped about Ridges doing half! We are game for taking a day or two off if people want to make an extended weekend of it! 
Yesterday's WOD repeat from 6/25

1st:  Elizabeth
21, 15, 9
Cleans @135#
Ring Dips

Time:  7:26

2nd:  Modified "Isabel"  Right after, only rested long enough to take rings down and change weight on the bar.  Which was probably to my back's demise.
30 snatces for time @115#

Time:  6:55

@Back:  definitely tweaked it on rep 29 of isabel and have been icing and stretching since.  Terrible timing since we leave thursday night for Colorado to chase dow the elusive Elk.  Headed to Arrirositi today. 
@Pose:  I recommend pushign through to get the form down, it will really make a difference in pace, durability, muscle fatigue, etc.  My experience is that your pace  recovery time will get worse before it gets better.  Same for muscle fatigue, it will be tough for a couple of weeks and you will feel as though you look like an idiot and you might but it will get better.  If you've watched the videos then you've heard about the wheel, so think about it like this:  right now you are running like a jagged rock rolling/ bouncing down a hill and slowly you will smooth the edges and become round and smooth.  That's how i think about the progression of learning pose running, starts off rough and the bouncing gets worse before you start rolling smooth as ice.  #keepthecoretight

8/26/2013

RIDGE

Back to school!

The Ridge's are in fact doing the half! We're both excited, and even more excited for maximum hang out/fellowship too. Thanks for offering to open up the house for us; us and the Farrar's will figure something out for carpooling and all that at some point soon. Right now on the agenda is training for it, and that started yesterday. Technically, it started saturday night, as I was watching some POSE videos on a DVD I have. Got the mirror out and everything, but only briefly spent some time on it. Definitely didn't spend enough time, because...

Sunday:

4 mile run

Finished in about 34-35 minutes, so 8 and change pace? What was an absolute killer was working on my POSE technique AS I was running. That was probably not a great idea. My calves are tender to the touch today, and I feel like I did everything wrong. Heel-toe is SO much more easier for me, but proven to be way wrong. I'm not in a HUGE dilemma as I prep for the half, but I'm leaning toward going with what I know to work for me NOW, then after the half, improve the form and spend much more time on it.

Then today's workout, which probably wasn't a great idea given the calf situation

Kunkel's from 8/6

One mile run
"Randy" - 75 power snatch @ 75#
one mile run

Unfortunately, I did not look at Kunkel's post very well - he spent 3 minutes before/after Randy. I did not. So here's the breakdowns

First mile: 7:31
Randy: 7:00
2nd mile: 9:05
Total: 23:36

Calves are a burnin!

Hope you guys are off to a great start of the week. Praying that you guys are lights in a fallen world. Watching the MTV Video Music Awards reminded me how sin is so prevalent in today's world.

8/25/2013

FARRAR

Catch up:

Ran 6 miles last weekend w/ 20 to 45 min runs 3 times a week up to today.

Today 8.5 mile run on the Trinity River (8:49/mile).  Was pretty toasty this morning.  Felt it the rest of the day.

Plan for this week, in case I dont make it back to the blog in time, is to

run 30 min tomorrow morning
WOD on Tuesday
Wed off
Fast run Thursday
45 min run Friday
Sat off
10 mile run Sunday on the beach in Destin.

Kunkel, Ridge is going to do the San Antonio half!! We need to see about getting an extra room for them.  Thoughts?  Finally, you guys will meet.

Love reading yalls posts.

KUNKEL
Yeah! Yeah! Yeah!  Ridge is doing the half!!!!!  Laura and I were driving from Houston to Austin tonight and got back just a bit ago.  On the drive Laura was texting with Lindsey McElroy about the Race and looks like they will stay with her parents that Sat night so we have a room ready for the Ridge clan!  Would y'all want to come down friday night and stay at our pad in ATX or all meet in SA Friday and stay 2 nights or just meet down there Saturday?  All viable options, our goal is max hangout time! 

Today: 9 mile hubby/ wifey run!  So much more fun when running with such great company.
Yesterday:  3 Rounds for time of-
400M Run
15 Pullups-kipping
50 Air Squats
15 Pullups-kipping

Time:  15:07

8/23/2013

RIDGE "NATE" 20 min amrap 2 muscle ups 4 handstand push ups 8 kb swings @ 70# 12 rounds even Definitely a Kunkel-like WOD! Very pleased with this, esp. since it was my first time doing it PLUS I got my kipping handstand push ups down now. Or up, depending on how you look at it.


KUNKEL
HAHAHA!!!! I definitely did "NATE" today!  Great minds think alike Ridge! 
Only difference was I did KB swings with 55#, not the manly 70 pounder like you!  That's awesome you were able to kip the HSPUs, I just not there yet and having to stick to the strict version.  However, I do owe Ridge a huge thanks for the kipping help with the dip portion of the MU.  Today I had the best rythem I've ever had although it was only 2 MUs at a time. 
Nate- 15 rounds flat

Yesterday did the 10 mile run again and much better pace/ time.  However I'm not likiing this running long distance by myself, gets really boring and I'm not mentally tough enough to keep hammering through the pain when no one is around. 
10 Mile run:  8:21 avg split

8/20/2013

RIDGE close grip bench press 7-7-7-7-7 135-155-175-185-190 Deadlift 1.1.1 x 4 Rest :10 between reps, 3 min between rounds 295-305-315-325 Thruster ladder @ 135# 1-2-3-4-5 Set bar down after every "round" 7 min AMRAP 2x thru, and did round of 2 @Kunkel. So endurance wod. Haven't really looked into it much, but glad that some strength stuff is incorporated... Just an emphasis on the endurance aspect. "This marathon"... Which one you doing? And why am I not surprised that you sign up for something big about a month after your tri? My hats off to ya, bc I know I'd wanna take like 3-4 months off after destroying a tri. @God talk. Gotta love how Chandler breaks down the gospel. His new series started on Sunday, and broke down genesis 1-3. Perfection until man screwed it up. Total depravity was covered on all over the place, leading to next week. I'm a little surprised that we're going thru a series, but chandler backs it up with scripture, which I think is pivotal. For me, anyway. In a weird way, I enjoy how much stress is placed on the sin, or the fall of man. I feel like if sin isn't mentioned during a sermon, and the feeling of conviction, then something's not right. Just my two cents. Hope you guys have a good week.

8/19/2013

KUNKEL Saturday did 10 miler: only able to averave just over 9 min/ mile. Sunday: AMRAP 20 min 10 Push Press @95# 10 KB swings with 50#DB 10 Box Jumps @24" Rounds: 11 + 6 push press Monday: In Lubbock for work and ran 5 miles at 7:54 pace/ finally back closer to normal but legs still hurting. I went through Crossfit Endurance WODs while waiting on flights and will continue to do so in search of creating my own programming for this marathon! I'm not wanting to let go of the weight WODs but I definitely need to scale back the loads and efforts I'm putting forth cause it's taking a toll on my body. The Crossfit Endurance programming has you doing endurance WODs and strength and conditioning WODs on the same day. Not to mention the Strength WODs are often 15 min or less, so looking forward to testing it out.

8/16/2013

Yesterday.

Squat clean + front squat combo. Worked up to two sets at 205#.

3 rounds
400m run
15 burpees
12 kb swings 53#
3 wall walks

11:25

@ring hspu?!?! Stud. And the fact that you did it in 21 flat. All kinds of impressive, given that rob Orlando did it in 19. I feel like I can practice inverted hangs til I'm blue in the face, and they won't get any better.

@patience. Think I'm right there with you. Too often do I get in the habit of wanting everything now, or thinking I deserve this or that. Need to remember we're on His watch, His time, and were just here enjoying the ride He's prepared for us.

8/15/2013

KUNKEL

AM-3.5 mile run and felt good.  Didn't push it given the way my hammy's have been feeling but was able to keep it around 8:06 pace. 
PM- Karen:  150 wall balls for time
time:  10:07  So close to breaking 10 but had a few failed attempts due to the ball getting slippery.  Not to mention my shoulders were hurting from yesterday's stuff. 

@God Story:  praying for patience and peace for myself and others.  Lots of frustrations out of my control and trying to remember He is in control!

8/14/2014

Ridge

"Fight Gone Bad"

Instead of sdhp, power cleans

3 rounds, max reps

Wall balls
Power cleans @ 75#
Box jumps 20"
Push press @ 75#
Row max calories
1 min rest

Total reps: 364

KUNKEL

Had to finally take a few days off after going 7 in a row.  Sunday had desires to run 10 miles for this "marathon" training and well as I got 2.5 miles in I knew it was not gonna happen.  Only able to run 5 and at a pitiful pace of 9:30.  Monday and Tuesday were rest/ stretching as much as I could. 
@Ice Bath:  I remember taking them frequently in high school and I tell you what remembering what it feels like comes right back as soon as you toe off in there.  First few seconds are definitely the worst and you do get used to it.  I think my efforts were all for not.  Only because when I got in there I had not filled up enough water and had to keep my legs locked out to remain submerged and I think keeping my quads engaged prevented me from relaxing them and letting the ice do its job to the fullest.  I will try it again but with enough water next go around. 
@Ridge:  Dude you are killing it right now!  I can't even imagive deadlifting 275 once right now!

Today: 
"Meadows"
10 Muscle ups
25 lowers from inverted hang(much harder than I thought it would be, especially on my arms)
30 Ring Handstand Push Ups(could only do 15 and had to do 15 HSPUs)
35 Ring Rows
40 Ring Push Ups
Time:  21:00

@Meadows:  you gotta try this one, really gets your chest pumped.  This was my first attempt at Ring HSPUs and man they are a bit scary. 

8/12/2013

Catch up on yesterday and today.

Strength: every min on min for ten min
2 power cleans @ 175#

15-12-9
Power cleans
Burpee bar hops
Rest 6:00 min
Then repeat.

Finished round one at 5 flat, second at 7:05. Totally exhausted, done outside in the heat which really zaps me as of late. It's no burpee bear crawls on pavement, but still somewhat rough.

Today:

Push press 1 rm.
185 (-20)

15-12-9
275# deadlift
30" box jump

only one time, or else walking would be quite a task.

5:44 or so.

First 15 unbroken, then all kinds of broken.

@ice bath:  So how did it feel? You feel like it help speed up the recovery, now having it been a few days later?  I have always wanted to take one, especially after a series of rough, rough workouts; similar to how you've been treating your body lately it seems like. I hear  the initial few seconds is awful, but then you get used to it.

8/10/2013

KUNKEL
Sorry for the delay this week.  I've had a brutal week physically after COE. 

Tuesday was COE with 100 thrusters.  I did the WOD around 8pm. 
Wednesday:  5 mile run at 6am, so not even 12 hours after COE and dang!!!!!!!  Not a good idea, legs were killing me. 
Thursday:  3.5 Mile run @8 min pace.  Then mowed the hill. 
Thursday night I couldn't take it I went to the store and bought 40#s of ice and that was the first time I'd sat in an ice bath since high school.  Felt disturbingly cold. 
Friday:  Legs were still tight but felt I had to keep powering through.  Ran 1 mile with caleb, played at the pool/ chased caleb around the pool for 90 minutes or so, ran 1 mile back home with caleb. 
Saturday:  30, 25, 20, 15, 10, 5 Rep Rounds of-
My Modified GHD situps
Back Extensions
Toes to Rings
Straight legged Dead lifts @95#
Time:  25:08

@Ridge:  Dude you're a beast on Angie much less all the other WODS! 
@Thrusters:  I definitely found that when my elbows were up the form was much more effecient and stronger

8/9/2013

RIDGE

Angie.
100 pull ups
100 push ups
100 sit ups
100 squats

21:53

I think my PR is about two min less. I rowed for the first time in awhile yesterday, so that was rough with pull ups. Came no where near a PR for a hundred, finishing around 8:30.

Yesterday
3 rounds
A1: 15 deadlift at 225#
A2: 12 incline bench press at 135#
Rest 2 min between rounds

1000m row
50 wall ball
30 kb swing 70#

8:53

More exhausting than it looked.

@klint:  glad to see your getting bak in the saddle! Could not have picked a worse time with the weather equivalent to an oven outside. But it makes ya stronger! Great job on recent wods.

@kunkel: awesome job on Coe. I think for ring push ups, about 2-4" off the ground is sufficient for ring push ups. As long as knuckles don't scrape the ground your good. Think I may try that on Sunday, never done it before. On thrusters, make sure elbows stay up while you're in the descending phrase. Hopefully that makes sense, but sounds like you got it

8/7/2013

Farrar

Sunday

Hotter n' Hell run

The plan was to run 2.5 miles to the gym, do some abs, then run 2.5 miles back...... at 4 pm. Run ther was fine. Dripped with sweat through some abs, then the run back was pretty painful. But man, that evening and the next day I was wiped. I felt like I had just got out of 2 a day practice. Body hurt, no energy. All I wanted to do was sleep for the next day. Heat just took it right out of me. I guess that's what I get for being an office boy.

Wednesday

3 mile run 9:17/mile (it was 5 in the morning, not sure i was even awake)

@jump rope: we use cable 'like' ropes at the Y. They are pretty thin and work well.

Both of you are putting up some mean WODs. Part of my pansyness on Sunday could have been from AJs WOD on Friday. All good things!

8/6/2013

RIDGE

Bench press Wendler continued

3 reps @ 150
3 reps @ 170
Max reps @ 190 (13)

:60 each, :60 rest after 3rd station
Thrusters @ 65#, burpees, kb swings 53#
Then :45 each then :45 rest
:30, :30 rest
:15 then done.

Lost track of reps

KUNKEL
@RIDGE:  Dude! You killed that WOD yesterday!!!  I'm gonna have to try and beat that time now!!! 
@Angie:  What's your time on that one?  And no still can't butterfly.  I've tried playing with it but dang that tempo is hard for me to figure out. 

Today-
10 Rounds for time of:
10 Thrusters @95#
10 Ring Push ups
Time:  18:12

@Thrusters:  Felt good to get the feel of the form and I could tell a huge difference when my shoulders would bear the load vs. my wrists/ arms trying to hold the load.  Huge Difference!  So Fun to learn!
@Ring Push ups, how far off the ground should the rings be? 

Yesterday-
1 Mile Run:  6:43
Rest for approx 3 min
75 Power Snatches @ 75#:  7:25
Rest for approx 3 min
1 Mile Run:  7:30

@Power Snatches:  I actually felt like I was figuring out the form.  I tried to focus on it the whole time. 

8/5/2013

RIDGE

speaking of not so good ideas

Did Kunkels WOD from 7/19

1600m run 150 double unders 50 burpees
800m run 100 double unders 35 burpees
800m run 50 double unders 20 burpees

31:37

Absolutely brutal. Thank you kunkel for posting that wod, and the time, bc I nearly quit like 3 different times.

Today's

Four rounds

12 x 95# overhead squats
Rest :30
:30 l hang
Rest :30
25 push ups
Rest :30
3 Turkish get ups each arm, 53# kb
Rest :30

Wasn't really for time, but finished around the 22:30 mark. Shoulders are SHOT.

@kunkel. Awesome Angie time and nice work on pull up pr! Crushes my 33. Can you butterfly yet?

@klint. What jump rope do you use? You gotta cable/speed rope yet?

8/4/2013

KUNKEL
Here's my catch up and I really enjoyed reading your post Ridge.  Take those learnings to the field/ school. 

Thursday:  Angie-
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Time:  23: 30ish 
I was able to PR the unbroken kipping pull ups at 38. 

Friday:  Brenton-
3 Rounds for time of-
100 ft Bear Crawl
100 ft Standing Broad Jump
*3 Burpees after every 5 broad jumps

Time:  11 or 12 flat cant remember.  Laura and I did this one together and wow!  Did after the ashphalt had been baking all day and definitely had to move to the grass.  Only took 1 round of bear crawls and our palms were hurting and blistered bad.  Pretty good WOD for sure. 

Saturday:  Another not so smart idea, 5 mile run at 3pm.  Sun was hurtin in a big way.  Only averaged 8:30ish/ mile. 

@God Story:  toda we were reminded that we "get" to love Jesus.  There's something to be said for the mindset that we are blessed to try and share the gospel of Christ, it's called GRACE!!!!  Just hard to understand it when were focused on what we do and what we think we deserve. 

8/3/2013

FARRAR

Catch up WODDY

Monday: 4 mile run
Tuesday: pool swim 25 min

Friday

Annie 50-40-30-20-10

DU
Sit-ups
9:04

AJ WOD

W/35# dumbells
200m farm carry on treadmill
10 thrusters
20 step ups
10 push press (wasn't sure what a push pull is)
20 1 arm snatch
10 burpees
20 1 arm snatch
10 push press
20 step ups
10 thrusters
200m farm carry

Ouch is right. Not sure about time. Forgot to press start. But Mel killed this one with 15#

8/2/2013

RIDGE

And it starts... football season, in  my world, kicks off in about an hour. Meetings and camp, then practice, then in-service, then first day of school. Back to life and reality!

Loved the message I heard the other Sunday at the Village. Lots of CS Lewis quotes were mentioned, and while I can't quote it verbatim, what I took away from it was true joy is met when it is shared. Praise is the same idea. Why do we praise? Why do we sing? Why do we share the gospel with such joy? Example: If I have the best steak in the world, the best I've EVER had, I want to tell people about it. If absolutely no one is around to share that steak with, I'm pretty bummed. Same concept with the gospel: if there isn't anyone else around to share it with, I'm bummed. I'm bummed when God doesn't hear me sing or rejoice.

Wednesday's:

"Annie"

50-40-30-20-10
Double unders
ab mat sit ups

5:42

Thursday:
w/ 50# Dumbbells
200m farmers cary
10 thrusters
20 step ups
10 push pulls
20 one arm alt snatch
10 burpees
20 one arm alt snatch
10 push pulls
20 step ups
10 thrusters
200m farmers carry

all done with 2 DBs unless otherwise noted

22:25. DOOZY

Today's, about to be done

15min amrap

135#
5 hang clean
7 front squat
10 deadlift
300m run

@Kunkel: Great job on the WODs and the PR! I've been practicing my muscle ups and trying to go non-false grip. AFter watching Fronining do them in the games comp, it was really inspiring, given how efficient he is with them - after all those previous workouts. Yes, I may have a man crush on him and no, I don't care if you know that.

7/31/2013

KUNKEL
Sorry for the late post this week. 
Sunday:  Great day for a race!  Klint killed it with a PR, I managed to PR and the competition was stiff! 
Felt great to compete and push the limits of endurance.  I love how competing in an endurance race has so many parallels to us running the race for spreading Christ's name.  It doesn't take long in an endurance race when I reach a point of praying to God to grant me the strength to continue and finish.  We can't do anything without him, no doubt. 
Monday:  time slipped away and I didn't get the run in I wanted. 
Tuesday:  Had an early workout, on the run nature called and I had to boogy back home, glad that didn't happen during the race!!!  Ran for about 22 minutes, then did a modified version of a games WOD. 
For time of:
3 Rounds of- 5 MU's, 5 HSPU's
then 90 lunges with 45# bar pressed overhead
Time: 12 min flat

Today- For time of:
1 Mile Run w/ 12# weight vest
21 Clean and Jerk w/ 135#
800M Run w/ 12# weight vest
21 Clean and Jerk w/ 135#
1 Mile Run w/ 12# weight vest

Time:  31:30

7/30/2013

RIDGE

4 rounds, start every 4 min

200m row
20 push press @ 75#

Each round between 1:11-1:16

Yard work.

7/29/13

RIDGE

Starting the Wendler cycle on bench and possibly deadlift, depending on how the hammy's and back feel tomorrow and rest of the week. I'll be working in some assistance work later on this week, with dips, push ups, incline DBs, etc.

Bench Press

x5 @ 135
x5 @ 160
x5+ @ 180 (16 reps), + meaning max reps

5 rounds for time

15 deadlift @ 185#
15 toes to bar

11:55

tore up my hands, on the last round, dangit