KUNKEL
5 Rounds of:
1MU, 19 pull ups (all bar and w/o dropping)
30 push ups
40 sit ups
Time: 22:10
Legs were shot from last 2 days. I was even hurting jumping to the pull up bar.
Friday, March 29, 2013
3/28/2013
KUNKEL
3 Rounds for time of:
800M run
20 Toes to Bar
800M run
10 Deadlifts @185#
Time: 29:48 and was actually able to do all unbroken. I wanted to stay below 30 given that would pace me below a 10min mile with the movements included. First 800 felt really rough just getting out the soreness from 13.3.
@Paleo: I forgot to tell y'all that Laura and I started Paleo on the 16th and we really like it. We had to take a break this past fri, sat and sun with wedding stuff etc but we are really enjoying it. It's just fun doing something else together, it adds further discussion between us, further competition, and all around just something fun and healthy for us. That said, this weekend we will be at the lake and definitely challenged to stay on par but we will attempt. My favorite meal thus far has been paleo spagetti where the noodles are shredded zucinni and with ground turkey!!! The main difference we have noticed is not feeling bloated.
3 Rounds for time of:
800M run
20 Toes to Bar
800M run
10 Deadlifts @185#
Time: 29:48 and was actually able to do all unbroken. I wanted to stay below 30 given that would pace me below a 10min mile with the movements included. First 800 felt really rough just getting out the soreness from 13.3.
@Paleo: I forgot to tell y'all that Laura and I started Paleo on the 16th and we really like it. We had to take a break this past fri, sat and sun with wedding stuff etc but we are really enjoying it. It's just fun doing something else together, it adds further discussion between us, further competition, and all around just something fun and healthy for us. That said, this weekend we will be at the lake and definitely challenged to stay on par but we will attempt. My favorite meal thus far has been paleo spagetti where the noodles are shredded zucinni and with ground turkey!!! The main difference we have noticed is not feeling bloated.
Wednesday, March 27, 2013
3/27/2013
Ridge
4 x 10 pull ups
4 x 9 kb swings @ 70#
then
2:00 on/ 2:00 off
200m run, with remaining time amrap hand release push ups (31)
rest
200m run, with remaining time amrap double unders (75)
rest
200m run, with remaining time amrap 1 arm russian kb swings (15/16, 35#)
rest
200m run, with remaining time amrap lunges holding kb (31)
Good workout to get ready for Saturday. I'm going to take tomorrow off and do some mobility work, stretch out whatever needs to be stretched out, then hit 13.4 hard on Saturday. May do a small workout on Friday to stay loose. Right now, in the region I'm ranked 612. At some point I'd like to crack top 300, I think that's regional, but probably won't happen for another few years. Set backs courtesy of injuries, football/basketball season, and peanut butter have more than likely dropped me back a few hundred spots. But, overall, riding the wave I'm on and still digging it!
@Kunkel's 13.3: Do your thing and let me know how it goes. Have something left in the tank for muscle ups. Really, :90 is all you need to get 10. I think, given your stamina/endurance and efficiency at muscle ups, you'll be golden with anything behind :90.
@book: A few posts back, you (Kunkel) mentioned something about brian mackenzie's book. Didn't take long for me to pick that up. Are you going to purchase Starrett's book, how to be a supple leopard? Its on to buy list soon, I know it should be hitting the shelves soon. Hopefully, those two books combined can help us stay injury free during our youth.
@God Story: Just finished up reading Mark, spent a lot of time in it. Not as much as I would like, didn't do any serious digging, just kinda read and reflected. Two cool points I gotta share.
-Jesus consistently found ways/time to get away from the crowds to have solitude, whether to heal, pray, eat, fellowship, whatever. Large crowds were the norm, as mentioned in Mark, and for him to NOT get caught up in it spoke volumes to me. I feel like I have a tendency to go go go go go go and forget about what's important - just having some time to myself. Time to myself = no lap top, no TV, no ipad, no distractions - just time to be in reminder of His glory and goodness.
-While Jesus was on the cross, before his actual death, two other men were tacked on the crosses next to him. At the time that those around them were hurling insults at him, spitting at him, etc., Mark also mentions that those on the cross were insulting Jesus also. Why I think this is cool - It wasn't mentioned in Mark but I know from other texts, when one of them finally realizes that Christ is the Messiah and Son of God, he says it, and Jesus says something to the effect of your sins are forgiven and you will be in paradise... I forget the actual words. But what was cool to me was the fact that he forgave him almost instantly. He's virtually getting murdered and he has found it in him to forgive someone who was spitting on him hours ago. I have a hard time forgiving someone when I'm not getting nailed to a cross, or getting murdered. Simply not saying "thank you" to me sometimes warrants an ugly look from me. Gosh I suck! Anyway, goes to show you how awesome scripture is and that it's a LIVING word - you can read books and stories and you know how it ends and goes, but reading God's Word always finds a way to teach and show you something new.
KUNKEL
13.3 Here it is- 245. Here's the breakdown: 150 Wall balls at 8:28, Double under at 10:45, did 2 unbroken MU's, then 3 unbroken MU's then 3 failed attempts. My biggest problem was the dad gum double unders. I felt fine during the DU's and got 28 before a miss, but the wind was right at 20mph and that really hurt me. I ended up having to jump high to account for rotating the rope through the wind slowing my rotations. All that to say I choose to go straight to MU's without rest. My other thought was that I again need to focus on OHS, snatch and other OLY lifts and I think those will help my Wallball speed and endurance in the legs.
@Book: I agree on the PSE book, I've read through the running portion and like it. I'm gonna hit the cycling portion as the weather warms up and I get back on the bike. I have not seen or heard of starrets but I will be on the look out.
@God Story, Mark: That's great that you just went through Mark. I've been going to a mens study at our church and we're going through Mark as well. It has been an awesome study, from the approach and content. On Jesus always getting away that's a great observation. One interesting part of the book was in Ch. 6 at the tail end, when Jesus fed the 5K he and the desciples were trying to get away to relax, discuss their time on mission and how they learned to trust God. The desciples were getting frustrated as Jesus wanted them to tend to the crowd, then they attempt to get rid of them by bringing up the fact that they needed to eat dinner and Jesus's response was "you feed them". This is pretty interesting as you stated AJ, Jesus rested and in this instance he wanted the desciples to learn to be selfless and to always take advantage of the crowds or sheep without a shepherd.
@Mark6 at the beginning it's awesome to see on the application side that i have an easier time trusting God to cast out demons compared to trusting he will provide food for me to eat. It's hard to trust the things we have experience with, opposed to those we have none.
4 x 10 pull ups
4 x 9 kb swings @ 70#
then
2:00 on/ 2:00 off
200m run, with remaining time amrap hand release push ups (31)
rest
200m run, with remaining time amrap double unders (75)
rest
200m run, with remaining time amrap 1 arm russian kb swings (15/16, 35#)
rest
200m run, with remaining time amrap lunges holding kb (31)
Good workout to get ready for Saturday. I'm going to take tomorrow off and do some mobility work, stretch out whatever needs to be stretched out, then hit 13.4 hard on Saturday. May do a small workout on Friday to stay loose. Right now, in the region I'm ranked 612. At some point I'd like to crack top 300, I think that's regional, but probably won't happen for another few years. Set backs courtesy of injuries, football/basketball season, and peanut butter have more than likely dropped me back a few hundred spots. But, overall, riding the wave I'm on and still digging it!
@Kunkel's 13.3: Do your thing and let me know how it goes. Have something left in the tank for muscle ups. Really, :90 is all you need to get 10. I think, given your stamina/endurance and efficiency at muscle ups, you'll be golden with anything behind :90.
@book: A few posts back, you (Kunkel) mentioned something about brian mackenzie's book. Didn't take long for me to pick that up. Are you going to purchase Starrett's book, how to be a supple leopard? Its on to buy list soon, I know it should be hitting the shelves soon. Hopefully, those two books combined can help us stay injury free during our youth.
@God Story: Just finished up reading Mark, spent a lot of time in it. Not as much as I would like, didn't do any serious digging, just kinda read and reflected. Two cool points I gotta share.
-Jesus consistently found ways/time to get away from the crowds to have solitude, whether to heal, pray, eat, fellowship, whatever. Large crowds were the norm, as mentioned in Mark, and for him to NOT get caught up in it spoke volumes to me. I feel like I have a tendency to go go go go go go and forget about what's important - just having some time to myself. Time to myself = no lap top, no TV, no ipad, no distractions - just time to be in reminder of His glory and goodness.
-While Jesus was on the cross, before his actual death, two other men were tacked on the crosses next to him. At the time that those around them were hurling insults at him, spitting at him, etc., Mark also mentions that those on the cross were insulting Jesus also. Why I think this is cool - It wasn't mentioned in Mark but I know from other texts, when one of them finally realizes that Christ is the Messiah and Son of God, he says it, and Jesus says something to the effect of your sins are forgiven and you will be in paradise... I forget the actual words. But what was cool to me was the fact that he forgave him almost instantly. He's virtually getting murdered and he has found it in him to forgive someone who was spitting on him hours ago. I have a hard time forgiving someone when I'm not getting nailed to a cross, or getting murdered. Simply not saying "thank you" to me sometimes warrants an ugly look from me. Gosh I suck! Anyway, goes to show you how awesome scripture is and that it's a LIVING word - you can read books and stories and you know how it ends and goes, but reading God's Word always finds a way to teach and show you something new.
KUNKEL
13.3 Here it is- 245. Here's the breakdown: 150 Wall balls at 8:28, Double under at 10:45, did 2 unbroken MU's, then 3 unbroken MU's then 3 failed attempts. My biggest problem was the dad gum double unders. I felt fine during the DU's and got 28 before a miss, but the wind was right at 20mph and that really hurt me. I ended up having to jump high to account for rotating the rope through the wind slowing my rotations. All that to say I choose to go straight to MU's without rest. My other thought was that I again need to focus on OHS, snatch and other OLY lifts and I think those will help my Wallball speed and endurance in the legs.
@Book: I agree on the PSE book, I've read through the running portion and like it. I'm gonna hit the cycling portion as the weather warms up and I get back on the bike. I have not seen or heard of starrets but I will be on the look out.
@God Story, Mark: That's great that you just went through Mark. I've been going to a mens study at our church and we're going through Mark as well. It has been an awesome study, from the approach and content. On Jesus always getting away that's a great observation. One interesting part of the book was in Ch. 6 at the tail end, when Jesus fed the 5K he and the desciples were trying to get away to relax, discuss their time on mission and how they learned to trust God. The desciples were getting frustrated as Jesus wanted them to tend to the crowd, then they attempt to get rid of them by bringing up the fact that they needed to eat dinner and Jesus's response was "you feed them". This is pretty interesting as you stated AJ, Jesus rested and in this instance he wanted the desciples to learn to be selfless and to always take advantage of the crowds or sheep without a shepherd.
@Mark6 at the beginning it's awesome to see on the application side that i have an easier time trusting God to cast out demons compared to trusting he will provide food for me to eat. It's hard to trust the things we have experience with, opposed to those we have none.
Tuesday, March 26, 2013
3/26/2013
KUNKEL
Have to be quick, got an early bible study in the AM. Back felt great 2 days after, I ran and all was better. Then Wednesday night they released the 13.3 and thursday am we left for my sisters wedding and it was a really long weekend that I'm still recovering from so today I ran and did some toes, pullups and MU on the bar to get myself warm for 13.3 manana. I will take your advice ridge and try to pace myself to set up a couple of minutes for MU's. I'll shoot for 10 as well and hopefully get after it.
Have to be quick, got an early bible study in the AM. Back felt great 2 days after, I ran and all was better. Then Wednesday night they released the 13.3 and thursday am we left for my sisters wedding and it was a really long weekend that I'm still recovering from so today I ran and did some toes, pullups and MU on the bar to get myself warm for 13.3 manana. I will take your advice ridge and try to pace myself to set up a couple of minutes for MU's. I'll shoot for 10 as well and hopefully get after it.
Saturday, March 23, 2013
3/23/2013
Ridge
13.3
I was kind of on the fence with how to attack this. Should I go in and go as many wall balls as I can unbroken? Do I do 20 at a time? 30 at a time? 10? After talking with a few trainers at my gym, we decided on 30 at a time to see how it felt. Honestly, the first 150 reps could not have gone more smooth. I went 30-30-20-20-20-15-15, and after the first 20 I went 15 second break, I think. Done with wall balls in 6:30, and felt OK. Started feeling the burn in my legs. Then I had to knock out 90 double unders. Did 2, then had a miss. Tried my best not to let it get to me, because I feel like DUs can be just as much a mental struggle as physical. Cranked out 28 in a row, rested - which was great, because I felt like 30 was plenty and I earned a quick break. Rested for about 5-10 seconds, then back on it, cranked out 30 in a row. Feeling good, but getting reminded that I just squatted 150 times. (A few more if you count my no - reps) Did a few, missed once or twice, but got right back on it to finish 90 double unders @ 8:23- which I was stoked about. That gave me, after plenty of rest, a 3 min amrap of muscle ups. First attempt - fail. Not good. My drive wasn't there, my legs were TRASHED, and I knew I was in trouble. I rested another 15-20 seconds, and by this time, its almost 10:00 in. One missed attempt wiped me out, and then I got back in the rings for second - and nailed it. Thank God. If I didn't get that one, I would have been in serious trouble. Had probably 2 or 3 more misses in the remaining time, and was reminded to kip at the top for the dip which was an awesome reminder. Finished with 6 muscle ups for a total of 246.
Kunkel, when you do this, since you're a rock star at MUs, I'd say give yourself a solid 2 minutes left to do them. If you can pace yourself during the first 240 reps, you'll do great.
@God Story: It wasn't so much that I was worrying about financial problems, but it had just been on my mind a lot lately - how things will pan out with the purchase of a house, new car, savings, etc., but it seems like as I take my mind off of it and give it to God - its not on my mind as much and I seem to be better of because of it. I spend my time doing other things, thinking about other things, and have no big worries. Matthew 6:27 - Who of you by worrying can add a single hour to his life.
13.3
I was kind of on the fence with how to attack this. Should I go in and go as many wall balls as I can unbroken? Do I do 20 at a time? 30 at a time? 10? After talking with a few trainers at my gym, we decided on 30 at a time to see how it felt. Honestly, the first 150 reps could not have gone more smooth. I went 30-30-20-20-20-15-15, and after the first 20 I went 15 second break, I think. Done with wall balls in 6:30, and felt OK. Started feeling the burn in my legs. Then I had to knock out 90 double unders. Did 2, then had a miss. Tried my best not to let it get to me, because I feel like DUs can be just as much a mental struggle as physical. Cranked out 28 in a row, rested - which was great, because I felt like 30 was plenty and I earned a quick break. Rested for about 5-10 seconds, then back on it, cranked out 30 in a row. Feeling good, but getting reminded that I just squatted 150 times. (A few more if you count my no - reps) Did a few, missed once or twice, but got right back on it to finish 90 double unders @ 8:23- which I was stoked about. That gave me, after plenty of rest, a 3 min amrap of muscle ups. First attempt - fail. Not good. My drive wasn't there, my legs were TRASHED, and I knew I was in trouble. I rested another 15-20 seconds, and by this time, its almost 10:00 in. One missed attempt wiped me out, and then I got back in the rings for second - and nailed it. Thank God. If I didn't get that one, I would have been in serious trouble. Had probably 2 or 3 more misses in the remaining time, and was reminded to kip at the top for the dip which was an awesome reminder. Finished with 6 muscle ups for a total of 246.
Kunkel, when you do this, since you're a rock star at MUs, I'd say give yourself a solid 2 minutes left to do them. If you can pace yourself during the first 240 reps, you'll do great.
@God Story: It wasn't so much that I was worrying about financial problems, but it had just been on my mind a lot lately - how things will pan out with the purchase of a house, new car, savings, etc., but it seems like as I take my mind off of it and give it to God - its not on my mind as much and I seem to be better of because of it. I spend my time doing other things, thinking about other things, and have no big worries. Matthew 6:27 - Who of you by worrying can add a single hour to his life.
Thursday, March 21, 2013
3/21/2013
Ridge
@13.2: 225 is still respectable! I was kinda surprised that I got as many reps as I did, esp. being as tired as I was around round 6 and 7. I tried to stay with the same pace, or something close to it, but box jumps were slowing me down. Do you think your back will heal in time to do more workouts without too much pain or getting behind? Keep foam rolling, or buy two lacrosse balls and tape them together. Find that uncomfortable spot and dig and dig dig
Light workout today to get ready for tomorrow.
Today's
6 rounds
200m row
10 burpees
30 double unders
rest 2-3 min
Tomorrow's:
13.3
12 min amrap
150 wall balls
90 double unders
30 muscle ups
Hoping to get 10 MUs. Only gonna do this one once, so better buck up.Wouldn't be surprised to see you get some solid reps in at MUs too, Kunkel. If you want to give this one a test a drive, I'd say cut everything in half or in 1/3 and do it. Good luck and keep me posted with how you do
@13.2: 225 is still respectable! I was kinda surprised that I got as many reps as I did, esp. being as tired as I was around round 6 and 7. I tried to stay with the same pace, or something close to it, but box jumps were slowing me down. Do you think your back will heal in time to do more workouts without too much pain or getting behind? Keep foam rolling, or buy two lacrosse balls and tape them together. Find that uncomfortable spot and dig and dig dig
Light workout today to get ready for tomorrow.
Today's
6 rounds
200m row
10 burpees
30 double unders
rest 2-3 min
Tomorrow's:
13.3
12 min amrap
150 wall balls
90 double unders
30 muscle ups
Hoping to get 10 MUs. Only gonna do this one once, so better buck up.Wouldn't be surprised to see you get some solid reps in at MUs too, Kunkel. If you want to give this one a test a drive, I'd say cut everything in half or in 1/3 and do it. Good luck and keep me posted with how you do
Tuesday, March 19, 2013
3/19/2013
KUNKEL
13.2 WOW!!
I swear my new middle name is humbled from now on. Everytime I see something in CrossFit and I say I think I can post a decent number here: I should just not even attempt it.
I did 13.2 yesterday and had what I thought was a good pace and only finished 225 reps. On my last round of Box Jumps I definitely tweaked my back so today has been spent playing with the foam roller and stretching it out. I'm pretty sure I just go carried away with trying to go fast that I let my form slip and that was to my demize. My other learning lesson from this WOD was that as we progress through these WODS I will attempt them with lighter weight first and them try it with the RXed weight. On that same note, like last year I wanted to focus on MU technique, this year I will be focusing on OLY lift technique and skill work. Lots of fun none the less! Keep hammering fellas!
13.2 WOW!!
I swear my new middle name is humbled from now on. Everytime I see something in CrossFit and I say I think I can post a decent number here: I should just not even attempt it.
I did 13.2 yesterday and had what I thought was a good pace and only finished 225 reps. On my last round of Box Jumps I definitely tweaked my back so today has been spent playing with the foam roller and stretching it out. I'm pretty sure I just go carried away with trying to go fast that I let my form slip and that was to my demize. My other learning lesson from this WOD was that as we progress through these WODS I will attempt them with lighter weight first and them try it with the RXed weight. On that same note, like last year I wanted to focus on MU technique, this year I will be focusing on OLY lift technique and skill work. Lots of fun none the less! Keep hammering fellas!
Saturday, March 16, 2013
3/16/2013
Ridge
Open workout 13.2
First time I did it, last Thursday, got 259 reps. Felt like I did an ok job, probably not my best, so I figured I'd try it again on Saturday. However I did not take into account how my legs would feel. Hamstrung with an awkward gait from what felt like a thousand box jumps, I went again today and poorly did 252 reps. You know it's bad when no one in the gym comes up to you and says good job. Oh well, glad that my purpose in life is pleasing The Lord and not members/trainers in my gym.
@kunkel. Did not know you didn't possess bumpers. That is a must, especially for yourself during the open wods. That's great that you can still get workouts in as a family, it's like the best of both worlds. Family time and being able to crossfit.
Open workout 13.2
First time I did it, last Thursday, got 259 reps. Felt like I did an ok job, probably not my best, so I figured I'd try it again on Saturday. However I did not take into account how my legs would feel. Hamstrung with an awkward gait from what felt like a thousand box jumps, I went again today and poorly did 252 reps. You know it's bad when no one in the gym comes up to you and says good job. Oh well, glad that my purpose in life is pleasing The Lord and not members/trainers in my gym.
@kunkel. Did not know you didn't possess bumpers. That is a must, especially for yourself during the open wods. That's great that you can still get workouts in as a family, it's like the best of both worlds. Family time and being able to crossfit.
Thursday, March 14, 2013
3/14/2013
KUNKEL
Catch up-
Today: father/ son fun run to get caleb out of the house and give a mommy not feeling well a break. I did the run with a 12# vest, pushing lil-C and stopped to do 3 MU's with the vest (pretty tough), 30 box jumps X2(games standard of course, and on each rep caleb gave me a good laugh) @24''(with the vest it felt more like 30) and it wouldn't be a fun run without some swing time.
Yesterday: Got this one from Crossfit mama's blog. Family AMRAP, I started with a 20min run with lil-C, while Laura did the following AMRAP and then we switched.
20 MIN AMRAP:
10 Push ups
5 Deadlifts @135#
8 Push press w/ 35# db's
Rounds: 14 plus 5 pushups
Wednesday: Another from Crossfit Mama's blog that Laura follows.
2 Mile Run
20 squat cleans @95#
20 box jumps @24"(games standard)
20 walking lunge steps
20 squat cleans @95#
20 box jumps @24"
2 Mile Run
Time: 42:10
@WOD: wish I wouldnt have done this right before 13.2 was posted.
@13.1 I'm not sure what my time was after I completed the 75# snatches. I may try that WOD again and focus on keeping it legal instead of pushing through with clean and jerks. One thing i know for sure, is rubber weights would really help because lowering the weight down after each rep takes a toll on me. I'm getting closer and closer to getting some rubber plates.
Catch up-
Today: father/ son fun run to get caleb out of the house and give a mommy not feeling well a break. I did the run with a 12# vest, pushing lil-C and stopped to do 3 MU's with the vest (pretty tough), 30 box jumps X2(games standard of course, and on each rep caleb gave me a good laugh) @24''(with the vest it felt more like 30) and it wouldn't be a fun run without some swing time.
Yesterday: Got this one from Crossfit mama's blog. Family AMRAP, I started with a 20min run with lil-C, while Laura did the following AMRAP and then we switched.
20 MIN AMRAP:
10 Push ups
5 Deadlifts @135#
8 Push press w/ 35# db's
Rounds: 14 plus 5 pushups
Wednesday: Another from Crossfit Mama's blog that Laura follows.
2 Mile Run
20 squat cleans @95#
20 box jumps @24"(games standard)
20 walking lunge steps
20 squat cleans @95#
20 box jumps @24"
2 Mile Run
Time: 42:10
@WOD: wish I wouldnt have done this right before 13.2 was posted.
@13.1 I'm not sure what my time was after I completed the 75# snatches. I may try that WOD again and focus on keeping it legal instead of pushing through with clean and jerks. One thing i know for sure, is rubber weights would really help because lowering the weight down after each rep takes a toll on me. I'm getting closer and closer to getting some rubber plates.
Tuesday, March 12, 2013
3/12/2013
Ridge
@13.1: Kunkel, good job man. Gotta love these open workouts. Do you know the time when you finished the 75# snatches? They use that as a tie breaker situation. I attempted it one more time, and my goal was to improve my 135# snatches, and get at least 1 rep at 165#. Thankfully, achieved both - shaved off :39 from 135#, and got one successful attempt at 165#. Had two or three failed attempts, but eh, whattaya gonna do.
Yesterday:
Back squat: 185 x 5, 225 x 3, 255 x 3, 255 x 3
Push press: 3 x 8 @ 135. Felt ok on the shoulder
50 hand release push ups
50 box jumps, 30", games standard
50 ab mat sit ups
50 wall balls, ball cant touch the ground
400m run
12:04
Today's
amrap 8 min
11 thrusters @ 75#
13 kb swings @ 55#
15 cal row
3 rounds + 5 cal row
@13.1: Kunkel, good job man. Gotta love these open workouts. Do you know the time when you finished the 75# snatches? They use that as a tie breaker situation. I attempted it one more time, and my goal was to improve my 135# snatches, and get at least 1 rep at 165#. Thankfully, achieved both - shaved off :39 from 135#, and got one successful attempt at 165#. Had two or three failed attempts, but eh, whattaya gonna do.
Yesterday:
Back squat: 185 x 5, 225 x 3, 255 x 3, 255 x 3
Push press: 3 x 8 @ 135. Felt ok on the shoulder
50 hand release push ups
50 box jumps, 30", games standard
50 ab mat sit ups
50 wall balls, ball cant touch the ground
400m run
12:04
Today's
amrap 8 min
11 thrusters @ 75#
13 kb swings @ 55#
15 cal row
3 rounds + 5 cal row
Monday, March 11, 2013
3/10/2013
KUNKEL
Sunday quick funday-
"Grace"(I'm pretty sure)
30 clean and jerks @135# for time.
Time: 6:00. This is in response to my 13.1 failed attempt. I did feel good, even though Froning can do it with 225# in under 5 min. Wanted to get something in after driving all day and having to travel Monday.
13.1 attempt- 17min AMRAP
40 burpees
30 snatches @75#
30 burpees
30 snatches @135#
20 burpees
30 snatches @165#
10 burpees
Official Reps: 104. Could only do 4 snatches with 135#, just too heavy for my blood. I did continue to press through 135 finishing with clean and jerks. That said it was my 2nd time ever trying to snatch 135, 1st time was last year with the simialr WOD. I know I will have to focus on getting better at OHS so I can feel comfortable getting under the weight.
@Weekend, got to run just Laura and I saturday and it felt great to be alone running! I'm in Corpus now waiting on a flight back to ATX and then gonna get back after it tomorrow.
Sunday quick funday-
"Grace"(I'm pretty sure)
30 clean and jerks @135# for time.
Time: 6:00. This is in response to my 13.1 failed attempt. I did feel good, even though Froning can do it with 225# in under 5 min. Wanted to get something in after driving all day and having to travel Monday.
13.1 attempt- 17min AMRAP
40 burpees
30 snatches @75#
30 burpees
30 snatches @135#
20 burpees
30 snatches @165#
10 burpees
Official Reps: 104. Could only do 4 snatches with 135#, just too heavy for my blood. I did continue to press through 135 finishing with clean and jerks. That said it was my 2nd time ever trying to snatch 135, 1st time was last year with the simialr WOD. I know I will have to focus on getting better at OHS so I can feel comfortable getting under the weight.
@Weekend, got to run just Laura and I saturday and it felt great to be alone running! I'm in Corpus now waiting on a flight back to ATX and then gonna get back after it tomorrow.
Thursday, March 7, 2013
3/7/2013
Ridge
13.1 (first attempt)
AMRAP 17 minutes
40 burpees
30 snatches @ 75#
30 burpees
30 snatches @ 135#
20 burpees
30 snatches @ 165#
10 burpees
amrap snatches @ 210#
Why even bother typing the last three lines of that WOD. I got 150 reps, finished my 135# snatches at 13:40. Planning on doing this again on Saturday. Had about a minute and change left when I had the bar loaded with 165#, but couldn't get it up. Hoping to stay focused and do better on Saturday for round 2.
@OHS: Yes, you can snatch the weight, land in overhead squat position, and come to full extension at the top for a completed rep.
@Froning: What a stud. beastmode for sure. If I follow his tweets, I won't like my life anymore. Keep me posted on how you guys do! Best of luck to you. My advice: Pace yourself and go easy on the snatches. Make every rep solid! Every one of the stud's reps - the Froning's, Chans, and Khalipa's - are the same, whether its 75 or 165 pounds.
13.1 (first attempt)
AMRAP 17 minutes
40 burpees
30 snatches @ 75#
30 burpees
30 snatches @ 135#
20 burpees
30 snatches @ 165#
10 burpees
amrap snatches @ 210#
Why even bother typing the last three lines of that WOD. I got 150 reps, finished my 135# snatches at 13:40. Planning on doing this again on Saturday. Had about a minute and change left when I had the bar loaded with 165#, but couldn't get it up. Hoping to stay focused and do better on Saturday for round 2.
@OHS: Yes, you can snatch the weight, land in overhead squat position, and come to full extension at the top for a completed rep.
@Froning: What a stud. beastmode for sure. If I follow his tweets, I won't like my life anymore. Keep me posted on how you guys do! Best of luck to you. My advice: Pace yourself and go easy on the snatches. Make every rep solid! Every one of the stud's reps - the Froning's, Chans, and Khalipa's - are the same, whether its 75 or 165 pounds.
Wednesday, March 6, 2013
3/6/2013
AJ
Yesterday's:
3 rounds
400m run
15 kb swings @ 50#
12 pull ups
10 tall box jumps
12:30 or so
Today's
5 rounds
200m row
10 burpees
10 GHD sit ups
rest 1 minute
14:04
@rower: Kunkel you need one. No other way to put it, you just need to buck up and buy it. Consider it another expensive bike, only it'll be kept in the garage. 30cal row took about 1:50, but if you're flying, it could take like 1:30 or less. Given I was very tired, it was a little less than 2 minutes.
@Open: Workout 13.1 gets announced tonight! Stoked, and feel ready as I possibly could be. Minus being sick the past week with a runny nose and a little cough, I'm excited. Plus my diet being somewhat decent, who knows. You guys going to at least do the WOD's? We can have a running competition among us three if you want.
@Prayer request: Living in a glass house. Being the same (or attempting to) Ridge at work as I am at home as I am at church as I am with my friends. Work is what gets me.
KUNKEL
Today: had a long one so went for a run late, not sure how far but had at most an 8min pace for 32 minutes.
Yesterday: cold symptoms hit our house as a whole so had to chill, not fun so I feel you on that ridge. Caleb especially didnt like it.
@Open: I will for sure being attempting the WODs with an emphasis on attempt and want to get my butt handed to me by you two. I knew it though 13.1 exposes a severe weakness, snatches...
@snatches: for a snatch to count it has to be OHSquated correct?
Today Mr. Froning tweeted: "is 43 rope climbs and 420 push ups over kill before the open? Nah traning through the open... Definition of beastmode!!! I want to see Cameron Hanes attempt crossfit, he's the ultimate bowhunter that trains for both strength and endurance with a belt buckle validating his completion of the western states 100 miler in under 24 hrs and the biceps that mirror that of Froning and he's in his 40's.
praying...
Yesterday's:
3 rounds
400m run
15 kb swings @ 50#
12 pull ups
10 tall box jumps
12:30 or so
Today's
5 rounds
200m row
10 burpees
10 GHD sit ups
rest 1 minute
14:04
@rower: Kunkel you need one. No other way to put it, you just need to buck up and buy it. Consider it another expensive bike, only it'll be kept in the garage. 30cal row took about 1:50, but if you're flying, it could take like 1:30 or less. Given I was very tired, it was a little less than 2 minutes.
@Open: Workout 13.1 gets announced tonight! Stoked, and feel ready as I possibly could be. Minus being sick the past week with a runny nose and a little cough, I'm excited. Plus my diet being somewhat decent, who knows. You guys going to at least do the WOD's? We can have a running competition among us three if you want.
@Prayer request: Living in a glass house. Being the same (or attempting to) Ridge at work as I am at home as I am at church as I am with my friends. Work is what gets me.
KUNKEL
Today: had a long one so went for a run late, not sure how far but had at most an 8min pace for 32 minutes.
Yesterday: cold symptoms hit our house as a whole so had to chill, not fun so I feel you on that ridge. Caleb especially didnt like it.
@Open: I will for sure being attempting the WODs with an emphasis on attempt and want to get my butt handed to me by you two. I knew it though 13.1 exposes a severe weakness, snatches...
@snatches: for a snatch to count it has to be OHSquated correct?
Today Mr. Froning tweeted: "is 43 rope climbs and 420 push ups over kill before the open? Nah traning through the open... Definition of beastmode!!! I want to see Cameron Hanes attempt crossfit, he's the ultimate bowhunter that trains for both strength and endurance with a belt buckle validating his completion of the western states 100 miler in under 24 hrs and the biceps that mirror that of Froning and he's in his 40's.
praying...
Monday, March 4, 2013
3/4/2013
AJ
Man what a week. Sorry I haven't posted much lately, basketball just ended and wouldn't ya know, we go RIGHT into track. First track meet is tonight. So much for that all-seeking break I've been desiring. Here's a few WOD's from the week
AMRAP 10 min
25 double unders
12 pull ups
15 GHD sit ups
5 hand stand push ups
4 rounds even
"Zeus"
3 rounds
30 wall ball
30 sumo deadlift high pulls (75#)
30 box jumps (20")
30 push press (75#)
30 cal on rower
30 push ups
10 back squat (185#)
36:04
and Today's
AMRAP 10 min
50 overhead squat (95#)
50 burpees over bar
50 front squat (95#)
50 burpees over bar
50 back squat (95#)
50 burpees
300 reps in 10 minutes... no thanks. I don't think I can even blink 300x in 10 minutes. Got to front squats, did 41, for a total of 141 reps. Trying to get ready for the open - WOD wise and food wise. Speaking of...
-Going straight Paleo. Have for the past week. I'd make my fellow bloggers proud! Last night's dinner: paleo-mayo, Paleo burgers (grass fed beef, chopped up garlic cloves/shallot/jalepenos/1egg), and kale. Boo ya! Our date nights have taken a hit, but thankfully there's Chipotle and Freebirds. Which, for the chipotle enthusiasts out there, only thing that satisfies the clean eating diet is the carnitas, as the other meat options are hanging out with canola/soy bean oil. Even the veggies, too, so be careful. Also trying this advocare 24 day challenge, seeing what that does for me. My sis in law is a rep and she's wanted me to try it, so I figure why not start now before the open to rid my body of the grossness. #cleanpoop
@lost sheep: Thank you for the prayer, consistently needing that reminder. The more I recognize that the cross is beyond sufficient for me, the more I realize how important His grace is, covering my filth and sins. Heard my sins are covered, as the east is from the west... always good news.
@Klint: Kozy Kitchen? Alliteration aside, I've heard of its no joke and a good restaurant. It's off McKinney and satisfies our paleo dishes, plus Anne and I can finally go out to dinner, PLUS we get to see the Farrar's. Keep me posted, spring break is around the corner for us and we'd love to visit.
KUNKEL
@Ridge: nice post, I was all proud of myself logging in to post and thinking I got a good one but NO SIR. I like reading what you have to say.
My Catch up: Thursday-3-4 mile run with the fam.
Friday- "Modified Zeus"
3 Rounds of:
30 Wall Balls @20#
30 Box Jumps @20''
30 Push Press @75#
30 Pushups
30 Back Squats @75#
Time: 37:30
@Ridge: You killed me on this one. How were the legs? Mine are still recovering and it's been 3 days. How long does 30 kal row take approx? I have no way to gague it.
Saturday: Family run for 5 miles.
Today: "Shoulder Shred"
For Time-
400M Run, 21 pull ups(kipping), 21 HSPU's(strict)
400M Run, 18...
400M Run, 15...
400M Run, 12...
400M Run, 9...
400M Run, 6...
400M Run, 3...
Time: 32:54
@Today's wod: 300 reps, YUCK is the only explination. I would die with the OHS's.
@Paleo: I like that your hitting it hard with a diet. I've been trying a deal a body builder friend told me about: Intermittent Fasting. Not sure how I feel about it and I've struggled with it but the essence is to eat from the hours of 11am-7pm and fast until 11am. I've really been looking for some type of diet plan to follow, I've never done one just followed Laura's healthy eating lead.
Man what a week. Sorry I haven't posted much lately, basketball just ended and wouldn't ya know, we go RIGHT into track. First track meet is tonight. So much for that all-seeking break I've been desiring. Here's a few WOD's from the week
AMRAP 10 min
25 double unders
12 pull ups
15 GHD sit ups
5 hand stand push ups
4 rounds even
"Zeus"
3 rounds
30 wall ball
30 sumo deadlift high pulls (75#)
30 box jumps (20")
30 push press (75#)
30 cal on rower
30 push ups
10 back squat (185#)
36:04
and Today's
AMRAP 10 min
50 overhead squat (95#)
50 burpees over bar
50 front squat (95#)
50 burpees over bar
50 back squat (95#)
50 burpees
300 reps in 10 minutes... no thanks. I don't think I can even blink 300x in 10 minutes. Got to front squats, did 41, for a total of 141 reps. Trying to get ready for the open - WOD wise and food wise. Speaking of...
@lost sheep: Thank you for the prayer, consistently needing that reminder. The more I recognize that the cross is beyond sufficient for me, the more I realize how important His grace is, covering my filth and sins. Heard my sins are covered, as the east is from the west... always good news.
@Klint: Kozy Kitchen? Alliteration aside, I've heard of its no joke and a good restaurant. It's off McKinney and satisfies our paleo dishes, plus Anne and I can finally go out to dinner, PLUS we get to see the Farrar's. Keep me posted, spring break is around the corner for us and we'd love to visit.
KUNKEL
@Ridge: nice post, I was all proud of myself logging in to post and thinking I got a good one but NO SIR. I like reading what you have to say.
My Catch up: Thursday-3-4 mile run with the fam.
Friday- "Modified Zeus"
3 Rounds of:
30 Wall Balls @20#
30 Box Jumps @20''
30 Push Press @75#
30 Pushups
30 Back Squats @75#
Time: 37:30
@Ridge: You killed me on this one. How were the legs? Mine are still recovering and it's been 3 days. How long does 30 kal row take approx? I have no way to gague it.
Saturday: Family run for 5 miles.
Today: "Shoulder Shred"
For Time-
400M Run, 21 pull ups(kipping), 21 HSPU's(strict)
400M Run, 18...
400M Run, 15...
400M Run, 12...
400M Run, 9...
400M Run, 6...
400M Run, 3...
Time: 32:54
@Today's wod: 300 reps, YUCK is the only explination. I would die with the OHS's.
@Paleo: I like that your hitting it hard with a diet. I've been trying a deal a body builder friend told me about: Intermittent Fasting. Not sure how I feel about it and I've struggled with it but the essence is to eat from the hours of 11am-7pm and fast until 11am. I've really been looking for some type of diet plan to follow, I've never done one just followed Laura's healthy eating lead.
Friday, March 1, 2013
2/28/2013
KUNKEL (LAZY)
WoW!!! I have sucked lately! Long work hours and still trying to recoup from the long 10 days of going to bed before 1am only once and rising early each morning. That said, this weekend I will be hitting it hard. I have only ran a few times since my last post and I'm not happy about it. Not to mention I have not been disciplined on the dietary side of things.
Ridge: You're gonna dominate the open!
@Youth Group perspective now as a father: It definitely has changed, before I worried about beign too hard on them. Concerned I would break the level of trust, however like any father to their child they tend to do what's best for the child no matter the risk. So, that has been my changed approach. I try to be as blunt and to the point as possible. I've begun just telling it how I see it and my prayer is that it will challenge them to stay humble and hungry in the Lord.
@Prayer: I'm praying for you two that you would be able to stop and reflect on the magnitude of God's love as he came after you his once lost lonely sheep no matter the cost. This was a lesson learned this week and I pray I can do the same and eventually teach that to Caleb by way of example.
WoW!!! I have sucked lately! Long work hours and still trying to recoup from the long 10 days of going to bed before 1am only once and rising early each morning. That said, this weekend I will be hitting it hard. I have only ran a few times since my last post and I'm not happy about it. Not to mention I have not been disciplined on the dietary side of things.
Ridge: You're gonna dominate the open!
@Youth Group perspective now as a father: It definitely has changed, before I worried about beign too hard on them. Concerned I would break the level of trust, however like any father to their child they tend to do what's best for the child no matter the risk. So, that has been my changed approach. I try to be as blunt and to the point as possible. I've begun just telling it how I see it and my prayer is that it will challenge them to stay humble and hungry in the Lord.
@Prayer: I'm praying for you two that you would be able to stop and reflect on the magnitude of God's love as he came after you his once lost lonely sheep no matter the cost. This was a lesson learned this week and I pray I can do the same and eventually teach that to Caleb by way of example.
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