Ridge
Welcome back Klinton!
3 rounds
800m run
20 burpees
20 kb swings @ 70#
19:24
Pretty much sucked after first round. All swings were unbroken, burpees were awful, runs were slow.
Saturday, June 29, 2013
Thursday, June 27, 2013
6/27/2013
Ridge
Sorry for the delay. Been outta town and won't be close to a computer for awhile, as I'm out for summer. I will try not to rub that in any ones faces anymore.
Hawaii, amazing. Here's the wods from crossfit oahu and crossfit lihue, respectively.
Push press max, 205.
Amrap 14 min
6 burpee box jumps
8 deadlifts 245#
10 wall balls
Not sure how many rounds. Like 6-7
One mile run. 7:14, got lost on their track.
Elizabeth, 21-15-9
Power cleans & ring dips
4:32
Kunkel. You do it right after Isabel? Shouldn't take that long. Although great Isabel time!
Yesterday.
10 rounds
10 pull-ups
10 burpees
14:33
God is really at work in our house. Not literally, just Anne and I. Scary to give a lot up for, to Him. Trusting in Him as best I can. Not quite the forum to go into details, but knowing Anne and I aren't alone on this helps.
Typed from iPad, hence short condensed sentences.
Farrar
I would say I am back but don't want to raise expectations. :). You boys are killing it!!
Have been doing various workouts with Mel before work in the mornings. But today swam at the Y near the new casa after work. They have a sweet outdoor pool. Could only get 18 min in before they closed.
Working out in the morning. Plan on doing Ridges Hawaii workout.
Sorry for the delay. Been outta town and won't be close to a computer for awhile, as I'm out for summer. I will try not to rub that in any ones faces anymore.
Hawaii, amazing. Here's the wods from crossfit oahu and crossfit lihue, respectively.
Push press max, 205.
Amrap 14 min
6 burpee box jumps
8 deadlifts 245#
10 wall balls
Not sure how many rounds. Like 6-7
One mile run. 7:14, got lost on their track.
Elizabeth, 21-15-9
Power cleans & ring dips
4:32
Kunkel. You do it right after Isabel? Shouldn't take that long. Although great Isabel time!
Yesterday.
10 rounds
10 pull-ups
10 burpees
14:33
God is really at work in our house. Not literally, just Anne and I. Scary to give a lot up for, to Him. Trusting in Him as best I can. Not quite the forum to go into details, but knowing Anne and I aren't alone on this helps.
Typed from iPad, hence short condensed sentences.
Farrar
I would say I am back but don't want to raise expectations. :). You boys are killing it!!
Have been doing various workouts with Mel before work in the mornings. But today swam at the Y near the new casa after work. They have a sweet outdoor pool. Could only get 18 min in before they closed.
Working out in the morning. Plan on doing Ridges Hawaii workout.
Tuesday, June 25, 2013
6/25/2013
KUNKEL
Morning: 3.5 mile run, 31:15
Evening:
1st WOD, Modified "Isabel"
30 snatches for time @115#
Time: 4:52
2nd WOD, "Elizabeth"
21, 15, 9 reps for time of:
Power Cleans @135# and Ring Dips
Time: 10:58
Morning: 3.5 mile run, 31:15
Evening:
1st WOD, Modified "Isabel"
30 snatches for time @115#
Time: 4:52
2nd WOD, "Elizabeth"
21, 15, 9 reps for time of:
Power Cleans @135# and Ring Dips
Time: 10:58
Monday, June 24, 2013
6/24/2013
KUNKEL
1500M swim, total time: 35:07
Definitely setting a new goal for a skill to master and that is not just swimming but by alternating my breathing to both sides for an entire mile.
It's amazing how much more effecient it you are the less you come up for air. That said today I worked on this for 1000 of the 1500 meters practicing breathing only on my left side, alternating, and even holding for every other right stroke. My time was much faster, more exhausting but still more effecient. I even stopped and rested for approx 40 seconds and didn't stop the clock so definitely encouraged that mastering this will help a great deal.
1HR bike ride.
1st time on a bike trainer and wow, much more dificult that I thought. Even being inside the house, I sweat like a maniac and arguable more of a burn in the legs. Excited to test out the fitting changes made on the bike.
Saturday, I definitely spent time in the pool working on holding my breath. I did 20 25M reps only breathing 2, sometimes 3 times for the 25M. I rested 1 min between each rep and it took all of it for me to catch my breath.
1500M swim, total time: 35:07
Definitely setting a new goal for a skill to master and that is not just swimming but by alternating my breathing to both sides for an entire mile.
It's amazing how much more effecient it you are the less you come up for air. That said today I worked on this for 1000 of the 1500 meters practicing breathing only on my left side, alternating, and even holding for every other right stroke. My time was much faster, more exhausting but still more effecient. I even stopped and rested for approx 40 seconds and didn't stop the clock so definitely encouraged that mastering this will help a great deal.
1HR bike ride.
1st time on a bike trainer and wow, much more dificult that I thought. Even being inside the house, I sweat like a maniac and arguable more of a burn in the legs. Excited to test out the fitting changes made on the bike.
Saturday, I definitely spent time in the pool working on holding my breath. I did 20 25M reps only breathing 2, sometimes 3 times for the 25M. I rested 1 min between each rep and it took all of it for me to catch my breath.
Friday, June 21, 2013
6/21/2013
KUNKEL
Gonna have to get after it in the pool.
1500M swim: 36:23
@God Story: praying for a changed heart to combat sin, not for sin to be removed. The heart is the root of all issues.
Gonna have to get after it in the pool.
1500M swim: 36:23
@God Story: praying for a changed heart to combat sin, not for sin to be removed. The heart is the root of all issues.
Thursday, June 20, 2013
6/20/2013
KUNKEL
Today: Biked 18 miles, slow average but first time back in the saddle so got some work to do.
Yesterday: Morning- Run approx 4.5 miles.
Evening- WOD "Chris" slightly modified:
38 Front squats @115#
40 DU's
12 MU's
40 DU's
38 Push press @115#
40 DU's
38 Toes to Rings
40 DU's
38 Power Cleans @115#
Time: 24:37
Today: Biked 18 miles, slow average but first time back in the saddle so got some work to do.
Yesterday: Morning- Run approx 4.5 miles.
Evening- WOD "Chris" slightly modified:
38 Front squats @115#
40 DU's
12 MU's
40 DU's
38 Push press @115#
40 DU's
38 Toes to Rings
40 DU's
38 Power Cleans @115#
Time: 24:37
Monday, June 17, 2013
6/17/2013
KUNKEL
500M swim for time X 3
1st Time: 11:56
2nd Time: 11:44
3rd Time: 11:38
@Swimming: gonna have to get after it to be ready for the waco tri.
500M swim for time X 3
1st Time: 11:56
2nd Time: 11:44
3rd Time: 11:38
@Swimming: gonna have to get after it to be ready for the waco tri.
Friday, June 14, 2013
6/14/2014
RIDGE
Posting from the terminal in dfw. On my way to Hawaii. Visiting crossfit Oahu, cruising around the islands, pearl harbor, and playing 18 on an ocean view course. Rough life. I wasn't gonna bring it up, but since you did, hawaii is our plan. Any trips to the metroplex for you guys? If you do, gotta try to swing by our box for a workout.
Today's wod
:30 on / :30 off for 30 min
Row. Most was 150m, least was 133m
See y'all in a week!
KUNKEL
Dude! Have a blast! So fun enjoy the island life!
Here's my catch up:
Wed: 6 Rounds for time of:
24 air squats, 24 push ups, 24 walking lunges, Run 400M
Time: 23:50
Yesterday: approx 6 mile run, not sure exactly but time of 46:48
Posting from the terminal in dfw. On my way to Hawaii. Visiting crossfit Oahu, cruising around the islands, pearl harbor, and playing 18 on an ocean view course. Rough life. I wasn't gonna bring it up, but since you did, hawaii is our plan. Any trips to the metroplex for you guys? If you do, gotta try to swing by our box for a workout.
Today's wod
:30 on / :30 off for 30 min
Row. Most was 150m, least was 133m
See y'all in a week!
KUNKEL
Dude! Have a blast! So fun enjoy the island life!
Here's my catch up:
Wed: 6 Rounds for time of:
24 air squats, 24 push ups, 24 walking lunges, Run 400M
Time: 23:50
Yesterday: approx 6 mile run, not sure exactly but time of 46:48
Tuesday, June 11, 2013
6/11/2013
RIDGE
Today's WOD
21-15-9
Clean and jerk @ 135#
burpees
8:49
Oh man. Pretty tough. Got the fran cough for the better part of the rest of the morning I'm sure. Form probably took a bite on the middle round, but overall pleased. I did this one on Sunday and still feeling it -
not for time (actually just didn't time it)
1000m row
100 db single arm alternating snatches @ 50#
1000m row
So still recovering from that
@Kunkel: I like the muscle up into toes to rings transition. Do you find yourself kipping on the toes to rings? I have done them a few times, and can get about 10 in before my grip fails or I need a break or something.
@Son: Great insight on the birthday and serving/knowing a loving God. Great to know he's continually changing your heart and your perspective on life as a father and believer. I think I'm the same way; I don't see the big deal about infants birthday parties, but I probably won't comprehend it until I'm a father.
KUNKEL
Finally out of recovery mode from the weekend. Had people at the house from wednesday to monday and I tuckered out from it. Friday night 13 family peeps, saturday and sunday 20 peeps so was cooking axis and elk ground meat for everyone and had a grand time doing so just zapped my energy.
Saturday got up early and ran about 5 miles then onto cooking and setting up/ taking down rest of the day.
Monday napped 3 different times to recover.
Today double time-
Round 1: Helen; 3 Rounds of-
400M run
21 KB swings @55#
12 pull ups
Time: 12:36
Round 2: Hanging Annie-
50,40,30,20,10 rep rounds of:
Double Unders and Toes to Bar
Time: 19:56
Straight brutal on the hands and shoulders and core.
@Toes to Rings: I think i'm kipping, I let my feet swing back behind me and try to throw them up to the rings while pressing against the rings with my chest while arms are locked. It almost feels like a bouncing rythem. I can get 30 in a row pretty good on the rings but the bar is a different beast. The bar I can get 20 thats about it and I wont be able to repeat 20 very often in a workout. Rings I can repeat 30 pretty regularly.
@Summer: what's on the agenda?
Today's WOD
21-15-9
Clean and jerk @ 135#
burpees
8:49
Oh man. Pretty tough. Got the fran cough for the better part of the rest of the morning I'm sure. Form probably took a bite on the middle round, but overall pleased. I did this one on Sunday and still feeling it -
not for time (actually just didn't time it)
1000m row
100 db single arm alternating snatches @ 50#
1000m row
So still recovering from that
@Kunkel: I like the muscle up into toes to rings transition. Do you find yourself kipping on the toes to rings? I have done them a few times, and can get about 10 in before my grip fails or I need a break or something.
@Son: Great insight on the birthday and serving/knowing a loving God. Great to know he's continually changing your heart and your perspective on life as a father and believer. I think I'm the same way; I don't see the big deal about infants birthday parties, but I probably won't comprehend it until I'm a father.
KUNKEL
Finally out of recovery mode from the weekend. Had people at the house from wednesday to monday and I tuckered out from it. Friday night 13 family peeps, saturday and sunday 20 peeps so was cooking axis and elk ground meat for everyone and had a grand time doing so just zapped my energy.
Saturday got up early and ran about 5 miles then onto cooking and setting up/ taking down rest of the day.
Monday napped 3 different times to recover.
Today double time-
Round 1: Helen; 3 Rounds of-
400M run
21 KB swings @55#
12 pull ups
Time: 12:36
Round 2: Hanging Annie-
50,40,30,20,10 rep rounds of:
Double Unders and Toes to Bar
Time: 19:56
Straight brutal on the hands and shoulders and core.
@Toes to Rings: I think i'm kipping, I let my feet swing back behind me and try to throw them up to the rings while pressing against the rings with my chest while arms are locked. It almost feels like a bouncing rythem. I can get 30 in a row pretty good on the rings but the bar is a different beast. The bar I can get 20 thats about it and I wont be able to repeat 20 very often in a workout. Rings I can repeat 30 pretty regularly.
@Summer: what's on the agenda?
Friday, June 7, 2013
6/7/2013
KUNKEL
Getting geared up for Caleb's 1 year birthday party tomorrow and I'm actually more excited than I thought I would be. I'm not a big birthday person so I haven't wanted to get excited about Caleb's, just struggle with the premise of making anything about him alone. However, it has been exciting to reflect on the fact that he has survived his first year of life by the grace of GOD. Pretty crazy how God has provided for him despite my subpar parenting skills. I honestly can reflect on this past year and know that I would not have survived or be able to provide if God had not shown up daily. We serve a loving God.
Today's WOD, 5 Rounds for Time of:
800M Run
1 MU, 9 Toes to Rings w/o dropping
10 Power Snatch @75#
9 Wall Balls plus 1-2for1 @20# to 10ft
Time: 34:03
Getting geared up for Caleb's 1 year birthday party tomorrow and I'm actually more excited than I thought I would be. I'm not a big birthday person so I haven't wanted to get excited about Caleb's, just struggle with the premise of making anything about him alone. However, it has been exciting to reflect on the fact that he has survived his first year of life by the grace of GOD. Pretty crazy how God has provided for him despite my subpar parenting skills. I honestly can reflect on this past year and know that I would not have survived or be able to provide if God had not shown up daily. We serve a loving God.
Today's WOD, 5 Rounds for Time of:
800M Run
1 MU, 9 Toes to Rings w/o dropping
10 Power Snatch @75#
9 Wall Balls plus 1-2for1 @20# to 10ft
Time: 34:03
Thursday, June 6, 2013
6/6/2013
KUNKEL
Today was a rest/ mow day. Total body is sore.
Tuesday: Ran 3.5 in the am with an 8 min pace
Afternoon For Time:
10 HSPU's
20 Wall Ball shots @20#
30 Toes to rings
40 Power Cleans @135#
50 KB Swings @55#
60 SDHPs @75#
Time: 22:07
Yesterday: Ran 5 miles and felt good with a pace of 7:46/ mile.
@Ridge: Dude school is done for you!!!! Now enjoy your well deserved time off and srart two a days and show those little guys whats up!
@Farrar: Apparantly he's just staying away from the blog slow playing our triathlon at the end of July and I guess he doesn't want to let me know just how fit he's gettin behind the scenes!
Today was a rest/ mow day. Total body is sore.
Tuesday: Ran 3.5 in the am with an 8 min pace
Afternoon For Time:
10 HSPU's
20 Wall Ball shots @20#
30 Toes to rings
40 Power Cleans @135#
50 KB Swings @55#
60 SDHPs @75#
Time: 22:07
Yesterday: Ran 5 miles and felt good with a pace of 7:46/ mile.
@Ridge: Dude school is done for you!!!! Now enjoy your well deserved time off and srart two a days and show those little guys whats up!
@Farrar: Apparantly he's just staying away from the blog slow playing our triathlon at the end of July and I guess he doesn't want to let me know just how fit he's gettin behind the scenes!
Wednesday, June 5, 2013
6/5/2013
RIDGE
Today's
"Helen"
3 rounds for time
400m run
21 kb swings @ 53#
12 pull ups
9:26
Runs could have been faster. That's the only thing I can think of. My goal coming in was sub 9 or at least close to it. Swings and PUs all unbroken. Maybe going high rep squats hurt, but whatever, I'll take it. Im not sure of my PR. However, I have been going paleo for the past week and a half, and for some reason I expect my time's to improve across the board... not the case. Still sucking wind. Maybe its a mental hump?
@Kunkel: Seems like you haven't lost the muscle-up touch. If you have, I guarantee it won't take long to get back into the swing of that. That's cool how its turned into such a successful skill that you possess now. Have you experimented with anything else on the rings? Skin the cats, slow skin the cats, etc.
@Klint: Yes, does ring a bell... can't quite put the face to the name?
Last day of school tomorrow!
Today's
"Helen"
3 rounds for time
400m run
21 kb swings @ 53#
12 pull ups
9:26
Runs could have been faster. That's the only thing I can think of. My goal coming in was sub 9 or at least close to it. Swings and PUs all unbroken. Maybe going high rep squats hurt, but whatever, I'll take it. Im not sure of my PR. However, I have been going paleo for the past week and a half, and for some reason I expect my time's to improve across the board... not the case. Still sucking wind. Maybe its a mental hump?
@Kunkel: Seems like you haven't lost the muscle-up touch. If you have, I guarantee it won't take long to get back into the swing of that. That's cool how its turned into such a successful skill that you possess now. Have you experimented with anything else on the rings? Skin the cats, slow skin the cats, etc.
@Klint: Yes, does ring a bell... can't quite put the face to the name?
Last day of school tomorrow!
Monday, June 3, 2013
6/3/2013
KUNKEL
Well I promise I'm back this time, not shape wise but physically present. Last week was brutal, after being sick i ran a few times, twice with Caleb and once solo. My little 3.5 mile route put a wooping on me, I couldn't even finish without walking. Quite frustrating since I've been knocking out 7 to 7:30min/ mile paces on this dang route.
Today: 10 Rounds for time of-
12 Burpees
2 MU's, w/o dropping 10 kipping pull ups
-Was able to actually do these unbroken but man my time dropped bad, I was at 9:30 at the halfway mark.
Time: 21:23
@Ridge: dude you're crazy for a 60min AMRAP. STUD
@Klint: I'm not sure who this is you speak of... any hints?
Well I promise I'm back this time, not shape wise but physically present. Last week was brutal, after being sick i ran a few times, twice with Caleb and once solo. My little 3.5 mile route put a wooping on me, I couldn't even finish without walking. Quite frustrating since I've been knocking out 7 to 7:30min/ mile paces on this dang route.
Today: 10 Rounds for time of-
12 Burpees
2 MU's, w/o dropping 10 kipping pull ups
-Was able to actually do these unbroken but man my time dropped bad, I was at 9:30 at the halfway mark.
Time: 21:23
@Ridge: dude you're crazy for a 60min AMRAP. STUD
@Klint: I'm not sure who this is you speak of... any hints?
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