KUNKEL
AMRAP 12 minutes of
150 Wall Balls
90 DU's
30 MU's
Made it to 1 MU, so 241 reps.
I had time to attempt 1 more muscle up but I had no strength to do so. This WOD was from last years open and man alive I was dead after the wall balls, just couldn't get a good rythem.
Thursday, January 31, 2013
Wednesday, January 30, 2013
1/30/2013
Ok here are some before and after pics of the kitchen ordeal. I am not 100% done but will hopefully be this weekend and I will share a finished product pic then as well. The back splash is my handy(or lack there of) work and the granite was just me demo'ing the old countertops and tearing out the old back splash and sheet rock behind it. They had a laser machine that built a template for the granite and then took the computer to the shop and a laser cutter cut the granite so everything was 1 piece, minus the bar area.
Tuesday, January 29, 2013
1/29/2013
KUNKEL
Did one from AJ back in March.
AMRAP 20 MIN of max reps pull ups (i did kipping, i bet AJ did non kipping), run 400M
30 pull ups, 400M run
25 pull ups, 400M run
22 pull ups, 400M run
22 pull ups, 400M run
20 pull ups, 400M run
1 pull up
Total pull ups: 120
Pretty tough today, wind was blowing really hard and it was cold air making the run hurt pretty good.
@countertops: i promise to post pics tomorrow!
Did one from AJ back in March.
AMRAP 20 MIN of max reps pull ups (i did kipping, i bet AJ did non kipping), run 400M
30 pull ups, 400M run
25 pull ups, 400M run
22 pull ups, 400M run
22 pull ups, 400M run
20 pull ups, 400M run
1 pull up
Total pull ups: 120
Pretty tough today, wind was blowing really hard and it was cold air making the run hurt pretty good.
@countertops: i promise to post pics tomorrow!
Monday, January 28, 2013
1/25/2013
KUNKEL
From Friday: For Time-
1600M Run
150 DU's
50 Burpees
800M Run
100 DU's
35 Burpees
400M Run
75 DU's
20 Burpees
Time: 31:34
I'll Share photos of the kitchen soon, got it all knocked out and I'm exhausted NOW!!!
From Friday: For Time-
1600M Run
150 DU's
50 Burpees
800M Run
100 DU's
35 Burpees
400M Run
75 DU's
20 Burpees
Time: 31:34
I'll Share photos of the kitchen soon, got it all knocked out and I'm exhausted NOW!!!
Thursday, January 24, 2013
1/24/2013
KUNKEL
Well I've been running and gunning myself fellas. I tell you what it is hard to balance life right now. Aside from normal responsibilities (work, Church, family), I have been trying to hit it hard with the crossfit: running technique, snatches and just overall cardio. As y'all know it takes time and I've been ok at adding a workout into the regular schedule but ontop of the WODs we have been upgrading out kitchen and of course run into speed bumps. Long story short, had great deal of problems with a granite guy with cash out there and minimal response back, so after 2 install appointments made and missed we thankfully got our money back and found a new installer tuesday and had the rock installed today! The other stressful part is that our kitchen has been barely functional as all countertops were loose, electrical outlets exposed and backspash area stripped down to the studs since 1/16. Now 1/16 is significant b/c I received an email the day before telling me to stay home on 1/16 and wait on a phone call. The phone call was to tell me whether or not I had a job after Feb 1st! Thank the Lord I will have a job, but just another crazy aspect to what's been going on.
There have been quit a few lessons learned through the ordeal:
-Leading by example carries a great deal of weight when you have a child, especially a boy. I want Caleb to be able to immitate my actions and know that I try with all my heart to act according to the way I believe the good Lord would have us act/ live. That said, even though he will more than likely never know the granite situation I dealt with, I could have handled it selfishly/ sinfully but then that is an experience I would just want to hide from my son.
-Big lesson: I am in far less control than I believe I am. I swear I sinfully act as though I can control my circumstances around me better the our heavenly father and that makes me sick.
Here's a catch up on WOD's
3 Rounds for time:
15 squat snatch with 35# db right arm
15 GHD sit ups
15 squat snatch with 25# db left arm
15 toes to rings
Time: 10:47
Overtime: 2 mile run with Caleb
6 Mile run focusing on PSE form via Brian MacKenzie 46:27
"Loredo"
6 Rounds for time:
24 squats
24 push-ups
24 walking lunge steps
run 400M
Time: 24:56
Well I've been running and gunning myself fellas. I tell you what it is hard to balance life right now. Aside from normal responsibilities (work, Church, family), I have been trying to hit it hard with the crossfit: running technique, snatches and just overall cardio. As y'all know it takes time and I've been ok at adding a workout into the regular schedule but ontop of the WODs we have been upgrading out kitchen and of course run into speed bumps. Long story short, had great deal of problems with a granite guy with cash out there and minimal response back, so after 2 install appointments made and missed we thankfully got our money back and found a new installer tuesday and had the rock installed today! The other stressful part is that our kitchen has been barely functional as all countertops were loose, electrical outlets exposed and backspash area stripped down to the studs since 1/16. Now 1/16 is significant b/c I received an email the day before telling me to stay home on 1/16 and wait on a phone call. The phone call was to tell me whether or not I had a job after Feb 1st! Thank the Lord I will have a job, but just another crazy aspect to what's been going on.
There have been quit a few lessons learned through the ordeal:
-Leading by example carries a great deal of weight when you have a child, especially a boy. I want Caleb to be able to immitate my actions and know that I try with all my heart to act according to the way I believe the good Lord would have us act/ live. That said, even though he will more than likely never know the granite situation I dealt with, I could have handled it selfishly/ sinfully but then that is an experience I would just want to hide from my son.
-Big lesson: I am in far less control than I believe I am. I swear I sinfully act as though I can control my circumstances around me better the our heavenly father and that makes me sick.
Here's a catch up on WOD's
3 Rounds for time:
15 squat snatch with 35# db right arm
15 GHD sit ups
15 squat snatch with 25# db left arm
15 toes to rings
Time: 10:47
Overtime: 2 mile run with Caleb
6 Mile run focusing on PSE form via Brian MacKenzie 46:27
"Loredo"
6 Rounds for time:
24 squats
24 push-ups
24 walking lunge steps
run 400M
Time: 24:56
Thursday, January 17, 2013
1/17/2013
KUNKEL
For Time:
30 HSPU's
40 Pull ups
50 KB Swings at 55#
60 Sit ups
70 Burpees
Time: 18:24
Just for comparison, Neal Maddox a games competitor did this in 8:15.
Yesterday: did an approximate 5 mile run with the family.
Thanks for the words AJ, hope you recover well and can get back after it soon!
For Time:
30 HSPU's
40 Pull ups
50 KB Swings at 55#
60 Sit ups
70 Burpees
Time: 18:24
Just for comparison, Neal Maddox a games competitor did this in 8:15.
Yesterday: did an approximate 5 mile run with the family.
Thanks for the words AJ, hope you recover well and can get back after it soon!
Wednesday, January 16, 2013
1/16/2013
AJ
@Kunkel: Dude, so sorry that you've been flying solo on the blog for a while. I've been all kinds of out of it. Two sicknesses, a bum shoulder, an x-ray, MRI, 3 orthopedic surgeon visits, and three different PT places have kept me out of the loop for quite some time. No excuses, but I've had to get fairly creative with my workouts just to maintain something. I did a few and I"ll post them here, but again, Kunkel, I feel bad in that I've left you hanging. I won't take the blame for Klint, because its Klint, but sorry man!
"Laredo"
6 rounds
24 squats
24 push ups
24 lunges
400m run
26:48
Done before I was told I shouldn't be push-upping.
@Kunkel: Dude, so sorry that you've been flying solo on the blog for a while. I've been all kinds of out of it. Two sicknesses, a bum shoulder, an x-ray, MRI, 3 orthopedic surgeon visits, and three different PT places have kept me out of the loop for quite some time. No excuses, but I've had to get fairly creative with my workouts just to maintain something. I did a few and I"ll post them here, but again, Kunkel, I feel bad in that I've left you hanging. I won't take the blame for Klint, because its Klint, but sorry man!
"Laredo"
6 rounds
24 squats
24 push ups
24 lunges
400m run
26:48
Done before I was told I shouldn't be push-upping.
Friday, January 11, 2013
1/11/2013
KUNKEL
2 Rounds For time:
800M Run
10 Muscle Ups
30 Front Squats @ 115#
30 Toes To Rings
30 Power Cleans @ 115#
Time: 39:20
This was rough, it never fails when I think a WOD will be an easier one turns out i almost puke.
Yesterday's WOD- This one comes thanks to my bride! She did this earlier in the day and said I should try it. She modified it from the CrossFit Momma's blog.
5 Rounds for Time:
400M Run
10 Burpee Box Jumps
10 SDHP with 55# KB
10 Wall Balls with 20#
Time: 21:15
@Burpee Box jumps: this was my first run with them and I found that the hardest part was making sure I dropped close to the box. After that I actually liked these and plan on incorporating them into more WODs.
2 Rounds For time:
800M Run
10 Muscle Ups
30 Front Squats @ 115#
30 Toes To Rings
30 Power Cleans @ 115#
Time: 39:20
This was rough, it never fails when I think a WOD will be an easier one turns out i almost puke.
Yesterday's WOD- This one comes thanks to my bride! She did this earlier in the day and said I should try it. She modified it from the CrossFit Momma's blog.
5 Rounds for Time:
400M Run
10 Burpee Box Jumps
10 SDHP with 55# KB
10 Wall Balls with 20#
Time: 21:15
@Burpee Box jumps: this was my first run with them and I found that the hardest part was making sure I dropped close to the box. After that I actually liked these and plan on incorporating them into more WODs.
Wednesday, January 9, 2013
1/9/2013
KUNKEL
Family Run approx. 5 miles. Always enjoyable running after the rain lets up enjoying the fresh light!!!
Family Run approx. 5 miles. Always enjoyable running after the rain lets up enjoying the fresh light!!!
1/8/2013
KUNKEL
Well it's a new year and I made it throught the holidays successfully, not overeating a great deal and managed to work out as much as I actually planned on doing so. Then I took the first week of Jan off and wow, I lost a step quick. Also didn't eat so well for the days after the holidays, can't win for losing.
Today's WOD For Time:
100 foot walking lunge
50 pushups
50 doubleunders
50 Toes to Rings
50 Box Jumps, 24"
25 OHS, 65 #'s
25 L-pull ups (these ended up being pullups with my knees in the "L", not my whole leg, couldn't do the real deal)
50 sit ups
Time: 20:40
Yesterday:
Run 1 Mile, 40 pull ups, 70 pushups, run 400M
40 pull ups, 70 pushups, Run 1 Mile.
Time: 29:23
Rude awakening to getting back after it.
@Power Speed Endurance: I got Brian MacKenzie's book for christmas and I have enjoyed learning from his perspective thus far. I remember this summer I believe, discussing on here my thought of really working on core strength and AJ recommended the OHS as an opportunity to develop core strength. Well, @PSE Brian discussed the importance of a "Midline Stability" and the important role it plays in running, lifting and all activities. Pretty excited to focus on the skill work as I move through the book!
Well it's a new year and I made it throught the holidays successfully, not overeating a great deal and managed to work out as much as I actually planned on doing so. Then I took the first week of Jan off and wow, I lost a step quick. Also didn't eat so well for the days after the holidays, can't win for losing.
Today's WOD For Time:
100 foot walking lunge
50 pushups
50 doubleunders
50 Toes to Rings
50 Box Jumps, 24"
25 OHS, 65 #'s
25 L-pull ups (these ended up being pullups with my knees in the "L", not my whole leg, couldn't do the real deal)
50 sit ups
Time: 20:40
Yesterday:
Run 1 Mile, 40 pull ups, 70 pushups, run 400M
40 pull ups, 70 pushups, Run 1 Mile.
Time: 29:23
Rude awakening to getting back after it.
@Power Speed Endurance: I got Brian MacKenzie's book for christmas and I have enjoyed learning from his perspective thus far. I remember this summer I believe, discussing on here my thought of really working on core strength and AJ recommended the OHS as an opportunity to develop core strength. Well, @PSE Brian discussed the importance of a "Midline Stability" and the important role it plays in running, lifting and all activities. Pretty excited to focus on the skill work as I move through the book!
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