RIDGE
Catch up, 3 WOD's
Saturday: 60 minute amrap
30 cal row
5 wall walks
100' sled drag - 115#
30 cal airdyne
45 double unders
15 ghd sit ups
5 rounds plus 24 cal airdyne
oh my. Whatever I thought was brutal before, has now been trumped
Sunday: OFF DAY
Monday
6 rounds
10 deadlift @ 165#
10 hr push ups
10 kb swings @ 70#
*every two rounds run 400M*
Not for time
Today
5x5 back squat @ 205#, one min rest between sets
"Omar"
10 thrusters @ 95#
15 bar facing burpees
20 thrusters
25 bar facing burpees
30 thrusters
35 bar facing burpees
10:54
I didn't quite do the burpees as I was supposed to. Instead of a hop and clap for a regular burpee, you are supposed to hop over the bar - no clap. I did not hop, I stepped over, so that probably took away :30-1:00 for burpees. So, add a little bit to my time if you desire. Still did not take a way from the fact that it was rough. Thankfully, no less than 10 thrusters every time.
@IronMan: Pure awesome. I can't imagine how awesome that must have been to watch all of that. Regardless of age and gender, what an intense race and feat. That's on my list of things to do, after the half marathon (which I know you guys do like every weekend), back squat 400, bench 300, and snatch 225. So... might never get to it. Have you ever considered doing one? I think Klint has done one before? May be mistaken. You remember Klint, right Kunkel?
@Golf: Shot a 95, and a 44 on the back 9 at course in Coppell. Gettin that itch to play a lil bit!
Tuesday, May 28, 2013
Monday, May 27, 2013
5/27/2013
KUNKEL
@Ridge: dude that brisket looks legit! You got any competitions coming up, CROSSFIT/ BBQ?
@RidgeWODs: I will attempt that long one later this week for sure, looks nasty!
Well been away for a bit so have to catch up on everything.
Last weekend got to watch/ cheer on about 2000 IRONMAN competitors in The Woodlands. All I can say is WOW how humbling and encouraging to watch. The cutoff time is 17 hours which is at midnight and I got to finish line to watch around 11pm and at least 1500 fellow competitors and fans were gathered cheering, dancing and flat out giving the strength to the remaining competitors to finish. The finishline was ellectic to say the least. Watched a blind lady with her guide finish, a 67 year old woman with a prostetic right leg finish, multiple 60 plus men finish and many others cross the finishline as the announcer yelled their name stating "You are an IRONMAN!!!!!" Really neat experience, I recommend just going to watch a finish sometime it will be well worth it I promise.
Last week I headed to Orlando for work from Monday to Thurs and got a few workouts in:
only remember the 7min max burpees(got 96, did it at 6am after beingn up late) and 5 mile run with 8:30ish pace. Saturday night got sick and puked from about 1am to 6am been recovering since, should be good to go tomorrow.
Glad to be back ready to go!
@Ridge: dude that brisket looks legit! You got any competitions coming up, CROSSFIT/ BBQ?
@RidgeWODs: I will attempt that long one later this week for sure, looks nasty!
Well been away for a bit so have to catch up on everything.
Last weekend got to watch/ cheer on about 2000 IRONMAN competitors in The Woodlands. All I can say is WOW how humbling and encouraging to watch. The cutoff time is 17 hours which is at midnight and I got to finish line to watch around 11pm and at least 1500 fellow competitors and fans were gathered cheering, dancing and flat out giving the strength to the remaining competitors to finish. The finishline was ellectic to say the least. Watched a blind lady with her guide finish, a 67 year old woman with a prostetic right leg finish, multiple 60 plus men finish and many others cross the finishline as the announcer yelled their name stating "You are an IRONMAN!!!!!" Really neat experience, I recommend just going to watch a finish sometime it will be well worth it I promise.
Last week I headed to Orlando for work from Monday to Thurs and got a few workouts in:
only remember the 7min max burpees(got 96, did it at 6am after beingn up late) and 5 mile run with 8:30ish pace. Saturday night got sick and puked from about 1am to 6am been recovering since, should be good to go tomorrow.
Glad to be back ready to go!
Thursday, May 23, 2013
5/23/2013
RIDGE
Nearly sweating as I type this out.
3 rounds
29 pull ups
29 burpees
29 hang cleans @ 135#
29 box jumps @ 24"
800m run
39:55
Kunkel this one has you written all over it. Have fun with it; I encourage you to try it. It was just brutal. Every movement was more brutal than the one before it.
Nearly sweating as I type this out.
3 rounds
29 pull ups
29 burpees
29 hang cleans @ 135#
29 box jumps @ 24"
800m run
39:55
Kunkel this one has you written all over it. Have fun with it; I encourage you to try it. It was just brutal. Every movement was more brutal than the one before it.
Tuesday, May 21, 2013
5/21/2013
RIDGE
catch up from saturday's workout
10-8-6-4-2
bench press @ 185#
ring push ups, max reps immediately following each round
12-9-6-5-12
rest 3 min after last ring push up
4 x 16 walking lunges @ 75#
4 x 5 tall box jumps
emotm 16 min
3 push press @ 155#
8 ghd sit ups
then yesterday's
emotm 6 minutes
255# back squat x 3
5 rounds
200m run
12 box jump
9 thrusters @ 95#
9:27
@mu's: If you don't do false grip then you're fine. For false-grippers like myself, its very tough to do them and twist the wrists out at the bottom of a muscle-up. Since you go normal, twisting out shouldn't be a problem - if you ever find yourself in a competition that requires that.
Gonna post some pics of the brisket I smoked this weekend. I love my big green egg :)
catch up from saturday's workout
10-8-6-4-2
bench press @ 185#
ring push ups, max reps immediately following each round
12-9-6-5-12
rest 3 min after last ring push up
4 x 16 walking lunges @ 75#
4 x 5 tall box jumps
emotm 16 min
3 push press @ 155#
8 ghd sit ups
then yesterday's
emotm 6 minutes
255# back squat x 3
5 rounds
200m run
12 box jump
9 thrusters @ 95#
9:27
@mu's: If you don't do false grip then you're fine. For false-grippers like myself, its very tough to do them and twist the wrists out at the bottom of a muscle-up. Since you go normal, twisting out shouldn't be a problem - if you ever find yourself in a competition that requires that.
Gonna post some pics of the brisket I smoked this weekend. I love my big green egg :)
Thursday, May 16, 2013
5/16/2013
Ridge
Yesterday's WOD
5 min amrap
10 deadlift @ 185#
10 burpees over bar
4 rounds + 10 deadlift
2 min rest
3 min amrap
5 power snatch @ 95#
2 wall walks
3 rounds + 5 snatches
2 min rest
3min on the clock
400m run
remaining time, max box jumps games standard
33
@30 mu's for time: sub 5?! Holy cow, THAT is straight killing it. I suppose if you can get in a rythym and go all out, you could probably be close to have done with a minute in. Minimize rests and get back on the rings, and sub 5 is achievable. For you, anyway. Me, not so. Do you twist your wrists out at the bottom? At competition, and for the open, that was the standard. I have a very very hard time doing that, probably due to lack of flexibility.
@house: looks good. I'm very jealous. I wish that I could have the dedication to move my lazy butt to do some yard work once in a while.
KUNKEL
I like that work you did yesterday. I will definitely have to attempt that one in the next few days and be put to shame by you.
@30 MU's, now I have not done it in 5 but I think I can get there with some work. I have been getting 10-12 in under 1min and the 20 mark in under 4 i think.
@Twist wrists out at bottom? I don't think so, but I'm not using a false grip if that has anything to do with it.
Today:
500M swim(drowning prevention, I swear I will get good/ comfortable in the water)
Time: 11:45
4.2 Mile Run/ 8:09 pace, felt brutal as it was pretty much the first run in the heat and I have not adjusted yet.
Yesterday's WOD
5 min amrap
10 deadlift @ 185#
10 burpees over bar
4 rounds + 10 deadlift
2 min rest
3 min amrap
5 power snatch @ 95#
2 wall walks
3 rounds + 5 snatches
2 min rest
3min on the clock
400m run
remaining time, max box jumps games standard
33
@30 mu's for time: sub 5?! Holy cow, THAT is straight killing it. I suppose if you can get in a rythym and go all out, you could probably be close to have done with a minute in. Minimize rests and get back on the rings, and sub 5 is achievable. For you, anyway. Me, not so. Do you twist your wrists out at the bottom? At competition, and for the open, that was the standard. I have a very very hard time doing that, probably due to lack of flexibility.
@house: looks good. I'm very jealous. I wish that I could have the dedication to move my lazy butt to do some yard work once in a while.
KUNKEL
I like that work you did yesterday. I will definitely have to attempt that one in the next few days and be put to shame by you.
@30 MU's, now I have not done it in 5 but I think I can get there with some work. I have been getting 10-12 in under 1min and the 20 mark in under 4 i think.
@Twist wrists out at bottom? I don't think so, but I'm not using a false grip if that has anything to do with it.
Today:
500M swim(drowning prevention, I swear I will get good/ comfortable in the water)
Time: 11:45
4.2 Mile Run/ 8:09 pace, felt brutal as it was pretty much the first run in the heat and I have not adjusted yet.
Wednesday, May 15, 2013
5/15/2013
KUNKEL
4 Rounds for Time of:
25 Box Jumps @24''
20 Burpees
10 Power Cleans @135#
Time: 21:47
4 Rounds for Time of:
25 Box Jumps @24''
20 Burpees
10 Power Cleans @135#
Time: 21:47
Tuesday, May 14, 2013
5/14/2013
Ridge
Today's wod
Emotm 30
First min: 4 front squats @ 70%
Second min: 7-10 ring push-ups
Third min: 7-10 ctb pull-ups
Repeat x 10
+
Row 10 min @ 75%
Quite a doozy. Did the squats at 185#, ring push ups were no problem, and the chest to bar's turned into regular pull ups on or around round 4. Shoulder started bothering me, plus the bar we have at our gym is angled against the wall, and you can only kip so much. The row was rough, coming it at 2547m.
@Man: I agree times ten. Didn't even realize until you really brought it up. I don't think of how fearful I am, and I wish I could be as fearless as others. I think turning the corner and turning the "-ful" into "-less" can only help in so many arenas of life, and one that came to my mind is being a leader. Whether its among co-workers, friends, or in your marriage, taking the bold step toward being fearless is what separates a follower and a leader, much like what you are saying Kunkel.
Seems like these days, with our culture/society, the way we (christian men) live our lives is becoming the minority - going against the grain for what we believe in and how we do things. Having the Spirit guide us, convict us, and move our hearts is just awesome and rewarding, for eternity.
KUNKEL
I really like the words above Ridge, good stuff.
Today I finally got back at it and definitely felt the lack of chest exercises take their toll.
30 MU for time: 8:17. What hurt me was actually the dips. Historically getting on top of my hands was the hard part when fatugued but today I could get there easily. Had only 1 miss but I think my new goal will be 30 in 5min!
2nd WOD was 5 Rounds for time of:
10 toes to rings
10 power snatch at 75#
10 wall balls @ 20#
Time: 13:43
Here's the before and after for the house:
Today's wod
Emotm 30
First min: 4 front squats @ 70%
Second min: 7-10 ring push-ups
Third min: 7-10 ctb pull-ups
Repeat x 10
+
Row 10 min @ 75%
Quite a doozy. Did the squats at 185#, ring push ups were no problem, and the chest to bar's turned into regular pull ups on or around round 4. Shoulder started bothering me, plus the bar we have at our gym is angled against the wall, and you can only kip so much. The row was rough, coming it at 2547m.
@Man: I agree times ten. Didn't even realize until you really brought it up. I don't think of how fearful I am, and I wish I could be as fearless as others. I think turning the corner and turning the "-ful" into "-less" can only help in so many arenas of life, and one that came to my mind is being a leader. Whether its among co-workers, friends, or in your marriage, taking the bold step toward being fearless is what separates a follower and a leader, much like what you are saying Kunkel.
Seems like these days, with our culture/society, the way we (christian men) live our lives is becoming the minority - going against the grain for what we believe in and how we do things. Having the Spirit guide us, convict us, and move our hearts is just awesome and rewarding, for eternity.
KUNKEL
I really like the words above Ridge, good stuff.
Today I finally got back at it and definitely felt the lack of chest exercises take their toll.
30 MU for time: 8:17. What hurt me was actually the dips. Historically getting on top of my hands was the hard part when fatugued but today I could get there easily. Had only 1 miss but I think my new goal will be 30 in 5min!
2nd WOD was 5 Rounds for time of:
10 toes to rings
10 power snatch at 75#
10 wall balls @ 20#
Time: 13:43
Here's the before and after for the house:
Monday, May 13, 2013
5/13/2013
KUNKEL
Well Im offically done with work around the house for a while, now tomorrow starts back at the weights hard and eating supa clean!!!
I got the flower bed finished just in time for mother's day, Laura's first and quit thankful for the momma she is to our little guy! She loves him and me so well, it makes it easy to work hard for her, as if working for the Lord right!!!
Ended up with about 1.25 tons worth of rock, about 1/2 yard of dirt, about 1/2 pallet of grass, several plants transplanted and new ones planted and momma's happy happy happy and that's all that matters!
Well Im offically done with work around the house for a while, now tomorrow starts back at the weights hard and eating supa clean!!!
I got the flower bed finished just in time for mother's day, Laura's first and quit thankful for the momma she is to our little guy! She loves him and me so well, it makes it easy to work hard for her, as if working for the Lord right!!!
Ended up with about 1.25 tons worth of rock, about 1/2 yard of dirt, about 1/2 pallet of grass, several plants transplanted and new ones planted and momma's happy happy happy and that's all that matters!
Thursday, May 9, 2013
5/9/2013
KUNKEL
@Yesterday: Just ran 5 miles.
@Ridge: you're straight killing it! Snatch 2 bills, That's straight throwing weight around!
@Man: have to deny it, just trying to follow the lead of others far more fearless than myself. I desperately stuggle with being fearless as I believe fear and worry go hand in hand and I worry all day everyday, not trusting Jeremiah 29:10-13 that says he knows the plans he has for us. Looking at the bible though, I think the stories teach us as Christian Men to be fearless as we stand in the Lord. Beneniah was fearless as he chased a lion in a pit on a snowy day, David was fearless of the giant, papul was fearless in prision, and many more. Looking at these examples before they were fearless in the Lord they were fearful of the Lord. As I type this it actually makes me think about how important it is for us to know what to be as men in Christ. I think I might try to create/ conduct a study to look the way men behave/ act in the word. Thoughts?
@Yesterday: Just ran 5 miles.
@Ridge: you're straight killing it! Snatch 2 bills, That's straight throwing weight around!
@Man: have to deny it, just trying to follow the lead of others far more fearless than myself. I desperately stuggle with being fearless as I believe fear and worry go hand in hand and I worry all day everyday, not trusting Jeremiah 29:10-13 that says he knows the plans he has for us. Looking at the bible though, I think the stories teach us as Christian Men to be fearless as we stand in the Lord. Beneniah was fearless as he chased a lion in a pit on a snowy day, David was fearless of the giant, papul was fearless in prision, and many more. Looking at these examples before they were fearless in the Lord they were fearful of the Lord. As I type this it actually makes me think about how important it is for us to know what to be as men in Christ. I think I might try to create/ conduct a study to look the way men behave/ act in the word. Thoughts?
Wednesday, May 8, 2013
5/8/2013
Ridge
@ Kunkel, you are epitome of all that is man. The work in the yard, leading Bible studies with youth, now killing animals... stud. Can't say you're not good at any of them, I've seen the results out of the 2/3 of those. Very jealous of all the good eats you'll have after all those slayings. Jackrabbit, not so much. But, still amazing to see that. Iprobably definitely would have pooped my pants if I saw that thing. Very impressive. Didn't quite know what all those terms you meant, had to show the page to a coworker of mine who broke it all down, and he was all kinds of jealous. You're making my office wish summer would get here sooner, or elk season, or whatever.
On to the WODs
yesterday's
Snatch 1RM
200
then 4 rounds
thrusters x 15 (95#) rest :30
kb swings x 15 (70#) rest :30
l - sits x :30 rest :30
100m sprint rest :90
totally smoked me! But holy cow, a 200# snatch? Never would have thought that would happen this side of 2013. Felt great, didn't record it but had witnesses. More of a power snatch than anything else, but I'll take it.
Today's
4 x 12 deadlift @ 205
3 x 12 pull ups
10 cleans @ 155
200m run
10 jerks
200m run
10 c&j
200m run
10 jerks
200m run
10 cleans
200m run
12:08
@ Kunkel, you are epitome of all that is man. The work in the yard, leading Bible studies with youth, now killing animals... stud. Can't say you're not good at any of them, I've seen the results out of the 2/3 of those. Very jealous of all the good eats you'll have after all those slayings. Jackrabbit, not so much. But, still amazing to see that. I
On to the WODs
yesterday's
Snatch 1RM
200
then 4 rounds
thrusters x 15 (95#) rest :30
kb swings x 15 (70#) rest :30
l - sits x :30 rest :30
100m sprint rest :90
totally smoked me! But holy cow, a 200# snatch? Never would have thought that would happen this side of 2013. Felt great, didn't record it but had witnesses. More of a power snatch than anything else, but I'll take it.
Today's
4 x 12 deadlift @ 205
3 x 12 pull ups
10 cleans @ 155
200m run
10 jerks
200m run
10 c&j
200m run
10 jerks
200m run
10 cleans
200m run
12:08
Monday, May 6, 2013
5/6/2013
KUNKEL
Well we had a good weekend chasing the ever elusive Axis deer across the rocky terrain of Rocksprings TX with heavily wooded acres of the Baker 3 Ranch. Weather was perfect, animals were plenty, hunters were eager, arrows were in surplus and we all decided that if carbon wasn't flying nothing would be dyin! These hunts were spot and stalk only, where we essentially would either get to a high spot and search for axis and begin the stalk or we would slowly creep through the woods in search to close the gap upon a sighting. We were on the move from sun up to sun down and thankfully by the grace of God we got to spend our nights cleaning animals! I had several blown stalks, couple missed shots, couple connecting shots, sore body from crawling across the rough terrain and my feet felt like I had been walking on cobble stones for a month without shoes, and I had a blast running, creeping, crawling and ultimately harvesting this species of deer. It was quit the warm up for Elk season!
I'll have to share live some of the stories when were together, pretty fun and funny stuff!
Well we had a good weekend chasing the ever elusive Axis deer across the rocky terrain of Rocksprings TX with heavily wooded acres of the Baker 3 Ranch. Weather was perfect, animals were plenty, hunters were eager, arrows were in surplus and we all decided that if carbon wasn't flying nothing would be dyin! These hunts were spot and stalk only, where we essentially would either get to a high spot and search for axis and begin the stalk or we would slowly creep through the woods in search to close the gap upon a sighting. We were on the move from sun up to sun down and thankfully by the grace of God we got to spend our nights cleaning animals! I had several blown stalks, couple missed shots, couple connecting shots, sore body from crawling across the rough terrain and my feet felt like I had been walking on cobble stones for a month without shoes, and I had a blast running, creeping, crawling and ultimately harvesting this species of deer. It was quit the warm up for Elk season!
I'll have to share live some of the stories when were together, pretty fun and funny stuff!
Friday, May 3, 2013
5/3/2013
RIDGE
@ House work: Who says CrossFit can't help you out in chores?! Functionality movements at its best right there. Good work, looks nice. Maybe I should balance out going all out in the gym and doing nothing at home - maybe minimize workouts so I have something in the tank to devote to house chores - like putting up a herb/veggie garden or taking care of the numerous ant hills in my backyard.
Cindy
20 min amrap
5 pull ups
10 push ups
15 squats
20 rounds plus 5 pull ups
Freaging push ups. Started breaking them up at or around round 5.
Here's an article that you need to read. Very impactful stuff; second to last paragraph - woah (to me.)
http://espn.go.com/blog/nflnation/post/_/id/76801/kirk-cousins-on-the-gay-teammate-question
@ House work: Who says CrossFit can't help you out in chores?! Functionality movements at its best right there. Good work, looks nice. Maybe I should balance out going all out in the gym and doing nothing at home - maybe minimize workouts so I have something in the tank to devote to house chores - like putting up a herb/veggie garden or taking care of the numerous ant hills in my backyard.
Cindy
20 min amrap
5 pull ups
10 push ups
15 squats
20 rounds plus 5 pull ups
Freaging push ups. Started breaking them up at or around round 5.
Here's an article that you need to read. Very impactful stuff; second to last paragraph - woah (to me.)
http://espn.go.com/blog/nflnation/post/_/id/76801/kirk-cousins-on-the-gay-teammate-question
Thursday, May 2, 2013
5/2/2013
KUNKEL
Sorry for being MIA. Been slaving away on the house. The front flowerbed has been driving me nuts giving some terrible curb appeal. I took a page from the Pops' playbook and decided to lay some rock. I busted it Sunday, Monday and Tuesday night to get this much done(pic to follow). Put those KB swings to practical use by swinging the pick axe to dig my trench and took a while to get everything level but cooking with peanut oil now! For the breakdown in weight, I layed about 350#'s sunday, 550ish# monday and about 1100# Tuesday and you can tell by the pics I finished into the night about 10pm. Each rock varried between 30 and 60#'s.
Wed and Thurs only ran 3.5 miles but wed had a 6:59 pace so felt good. Headed today to Rocksprings to chase some axis deer for the weekend and try to get an arrow through one! Talk to y'all Sunday or Monday!
@Ridge: You are straight killing it! Snatch is very impressive! How much you think you can do with a full squat? Actually how much can you OHS?
@Box Jumps: you're a machine! How long did you work up to that height when maxing?
@Dead lift: Nuff said!
Sorry for being MIA. Been slaving away on the house. The front flowerbed has been driving me nuts giving some terrible curb appeal. I took a page from the Pops' playbook and decided to lay some rock. I busted it Sunday, Monday and Tuesday night to get this much done(pic to follow). Put those KB swings to practical use by swinging the pick axe to dig my trench and took a while to get everything level but cooking with peanut oil now! For the breakdown in weight, I layed about 350#'s sunday, 550ish# monday and about 1100# Tuesday and you can tell by the pics I finished into the night about 10pm. Each rock varried between 30 and 60#'s.
Wed and Thurs only ran 3.5 miles but wed had a 6:59 pace so felt good. Headed today to Rocksprings to chase some axis deer for the weekend and try to get an arrow through one! Talk to y'all Sunday or Monday!
@Ridge: You are straight killing it! Snatch is very impressive! How much you think you can do with a full squat? Actually how much can you OHS?
@Box Jumps: you're a machine! How long did you work up to that height when maxing?
@Dead lift: Nuff said!
Wednesday, May 1, 2013
5/1/2013
RIDGE
Another PR!
185# snatch. Took two attempts but nailed it. Landed in about a half squat, form was iffy, but threw it up.
Yesterday's WOD
with a running clock
4 rounds
200m row
10 burpees
(6:03)
@ 10 minutes
200m run
20 wall balls
(6:40)
@ 20 minutes
15 kb swings
10 ring dips
5 toes to bar
(5:40)
Today's
3 rounds
35 GHD sit ups
35 box jumps w/ step downs
10:40
Another PR!
185# snatch. Took two attempts but nailed it. Landed in about a half squat, form was iffy, but threw it up.
Yesterday's WOD
with a running clock
4 rounds
200m row
10 burpees
(6:03)
@ 10 minutes
200m run
20 wall balls
(6:40)
@ 20 minutes
15 kb swings
10 ring dips
5 toes to bar
(5:40)
Today's
3 rounds
35 GHD sit ups
35 box jumps w/ step downs
10:40
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