KUNKEL
Sorry for the late post this week.
Sunday: Great day for a race! Klint killed it with a PR, I managed to PR and the competition was stiff!
Felt great to compete and push the limits of endurance. I love how competing in an endurance race has so many parallels to us running the race for spreading Christ's name. It doesn't take long in an endurance race when I reach a point of praying to God to grant me the strength to continue and finish. We can't do anything without him, no doubt.
Monday: time slipped away and I didn't get the run in I wanted.
Tuesday: Had an early workout, on the run nature called and I had to boogy back home, glad that didn't happen during the race!!! Ran for about 22 minutes, then did a modified version of a games WOD.
For time of:
3 Rounds of- 5 MU's, 5 HSPU's
then 90 lunges with 45# bar pressed overhead
Time: 12 min flat
Today- For time of:
1 Mile Run w/ 12# weight vest
21 Clean and Jerk w/ 135#
800M Run w/ 12# weight vest
21 Clean and Jerk w/ 135#
1 Mile Run w/ 12# weight vest
Time: 31:30
Wednesday, July 31, 2013
Tuesday, July 30, 2013
7/30/2013
RIDGE
4 rounds, start every 4 min
200m row
20 push press @ 75#
Each round between 1:11-1:16
Yard work.
4 rounds, start every 4 min
200m row
20 push press @ 75#
Each round between 1:11-1:16
Yard work.
Monday, July 29, 2013
7/29/13
RIDGE
Starting the Wendler cycle on bench and possibly deadlift, depending on how the hammy's and back feel tomorrow and rest of the week. I'll be working in some assistance work later on this week, with dips, push ups, incline DBs, etc.
Bench Press
x5 @ 135
x5 @ 160
x5+ @ 180 (16 reps), + meaning max reps
5 rounds for time
15 deadlift @ 185#
15 toes to bar
11:55
tore up my hands, on the last round, dangit
Starting the Wendler cycle on bench and possibly deadlift, depending on how the hammy's and back feel tomorrow and rest of the week. I'll be working in some assistance work later on this week, with dips, push ups, incline DBs, etc.
Bench Press
x5 @ 135
x5 @ 160
x5+ @ 180 (16 reps), + meaning max reps
5 rounds for time
15 deadlift @ 185#
15 toes to bar
11:55
tore up my hands, on the last round, dangit
Sunday, July 28, 2013
7/28/2013
RIDGE
An ode to the crossfit games. My workout, weight, or distance, is in parenthesis, the actual workout performed for the competition is listed initially.
2.1 mile run (2 mi)
Flip the pig, 490# weird contraption, 100 yards (flip a heavy tire 24x)
600 yard log carry, 100# (330m run with 50# bag)
Drag the iditarod 66 yards, 390# (sled drag, 100m, 205#)
Took me 27 minutes. And I didn't do the swim workout, row a half a marathon or the previous days workout. I forget the winning time, but my gosh. I was smoked after this one, singular workout. Gives me ridiculously appreciation for the most fittest men in the world. I simply can't fathom training as hard as i can for anything and everything, then finding out hours before the competition that I would have to do all those workouts.
Today's
200m run with 20#med ball
35 cleans @ 135#
200m med ball run
30 burpees
200m med ball run
25# jerks @ 135#
200m med ball run
16:20
Just got word you finished the tri. Great job guys! Post some pics
An ode to the crossfit games. My workout, weight, or distance, is in parenthesis, the actual workout performed for the competition is listed initially.
2.1 mile run (2 mi)
Flip the pig, 490# weird contraption, 100 yards (flip a heavy tire 24x)
600 yard log carry, 100# (330m run with 50# bag)
Drag the iditarod 66 yards, 390# (sled drag, 100m, 205#)
Took me 27 minutes. And I didn't do the swim workout, row a half a marathon or the previous days workout. I forget the winning time, but my gosh. I was smoked after this one, singular workout. Gives me ridiculously appreciation for the most fittest men in the world. I simply can't fathom training as hard as i can for anything and everything, then finding out hours before the competition that I would have to do all those workouts.
Today's
200m run with 20#med ball
35 cleans @ 135#
200m med ball run
30 burpees
200m med ball run
25# jerks @ 135#
200m med ball run
16:20
Just got word you finished the tri. Great job guys! Post some pics
Friday, July 26, 2013
7/27/2013
RIDGE
it's tri weekend! Stoked for you guys. Can't wait to hear how you guys do. Is there anything on the line between the two of you? Do you guys have anyone else you know doing it with you? Much respect to both of you guys, keep me posted on how you do.
Here's some workouts from the week for me
Emotm for 10 minutes
2 muscle ups
Then
4 rounds
5 x 275# deadlift rest :30
10 db push press rest :30
50 double unders rest :90
12:42
Yesterday's
Max bench @ 235#
4 x 7 bench press @ 185#
Then
15 box jumps
3 power snatches
15 hr push ups
6 power snatches
15 box jumps
9 power snatches
15 hr push ups
12 power snatches
15 box jumps
15 power snatches
15 hr push ups
Weight @ 115#, box at 24"
8:54
@ cf games: how about those studs? A half marathon. ROW. I might name my first born Jason khalipa. Can't fathom maintaining a pace like he did for 2k, or even 15k. Can't wait to see how froning does for the rest of the weekend. If you get a chance to watch the games, try to take notice at the efficiency of movements from the big names, ie froning. Virtuosity is a big crossfit term, meaning that a movement with and without weight added to it is essentially identical. He displays it perfectly, I think. Hopefully espn airs it.
it's tri weekend! Stoked for you guys. Can't wait to hear how you guys do. Is there anything on the line between the two of you? Do you guys have anyone else you know doing it with you? Much respect to both of you guys, keep me posted on how you do.
Here's some workouts from the week for me
Emotm for 10 minutes
2 muscle ups
Then
4 rounds
5 x 275# deadlift rest :30
10 db push press rest :30
50 double unders rest :90
12:42
Yesterday's
Max bench @ 235#
4 x 7 bench press @ 185#
Then
15 box jumps
3 power snatches
15 hr push ups
6 power snatches
15 box jumps
9 power snatches
15 hr push ups
12 power snatches
15 box jumps
15 power snatches
15 hr push ups
Weight @ 115#, box at 24"
8:54
@ cf games: how about those studs? A half marathon. ROW. I might name my first born Jason khalipa. Can't fathom maintaining a pace like he did for 2k, or even 15k. Can't wait to see how froning does for the rest of the weekend. If you get a chance to watch the games, try to take notice at the efficiency of movements from the big names, ie froning. Virtuosity is a big crossfit term, meaning that a movement with and without weight added to it is essentially identical. He displays it perfectly, I think. Hopefully espn airs it.
Thursday, July 25, 2013
7/25/2013
KUNKEL
Today: 3.5 mile run, now rest.
Catch up-
Wed: 30 MU's for time then mow.
Time: 7:03 Had 3 failed attempts, 1 at number 12 but i think i'm close to getting it down to that 6 min mark.
Tues: 800M swim
Mon: 3.5 mile run
FARRAR
Catch up as well
Monday: 20 min run
Tuesday: 25 min stationary bike then 2.5 mile run
Wednesday: 800m swim then 15 min stationary bike
Today: oiled chain on bike and re-wrapped handle bars. Need to replace battery on odometer tomorrow. Then it's old faithful back on the pavement.
Battled a small cold earlier this week that I picked up from Mel but feeling better. Glad xfit games are going. A little added motivation for this weekend. All in all, excited but full of anxiety about filling good after bike but locking up on the run. Looking for a PR. Part of my goals for 2013.
Today: 3.5 mile run, now rest.
Catch up-
Wed: 30 MU's for time then mow.
Time: 7:03 Had 3 failed attempts, 1 at number 12 but i think i'm close to getting it down to that 6 min mark.
Tues: 800M swim
Mon: 3.5 mile run
FARRAR
Catch up as well
Monday: 20 min run
Tuesday: 25 min stationary bike then 2.5 mile run
Wednesday: 800m swim then 15 min stationary bike
Today: oiled chain on bike and re-wrapped handle bars. Need to replace battery on odometer tomorrow. Then it's old faithful back on the pavement.
Battled a small cold earlier this week that I picked up from Mel but feeling better. Glad xfit games are going. A little added motivation for this weekend. All in all, excited but full of anxiety about filling good after bike but locking up on the run. Looking for a PR. Part of my goals for 2013.
Monday, July 22, 2013
7/22/2013
KUNKEL
Well this is the week for the Olympic Tri and I am gonna DIE!
Today just the 3.5 mile run
Saturday for Klint's Bday, I guess in his old age it's making me weak and feable. I had every intent of swimming long and biking long. I swam my best 1600M swim this year at 34 and change, took a 7 min transition and took off on the bike with beautiful weather and yep only made it about 10 miles. My legs hurt so bad i guess from the freaking burpees and DU's that I simply just couldn't push it at all. Had to head home with my head held low and put all my cards on black(the resting color)!
It's gonna be interesting!
@Ridge: my lats are still hurting from that WOD, sunday I couldn't lay on my side on the ground too much pain!
Well this is the week for the Olympic Tri and I am gonna DIE!
Today just the 3.5 mile run
Saturday for Klint's Bday, I guess in his old age it's making me weak and feable. I had every intent of swimming long and biking long. I swam my best 1600M swim this year at 34 and change, took a 7 min transition and took off on the bike with beautiful weather and yep only made it about 10 miles. My legs hurt so bad i guess from the freaking burpees and DU's that I simply just couldn't push it at all. Had to head home with my head held low and put all my cards on black(the resting color)!
It's gonna be interesting!
@Ridge: my lats are still hurting from that WOD, sunday I couldn't lay on my side on the ground too much pain!
Saturday, July 20, 2013
7/20/2013
RIDGE
Happy birthday Klint!
Been very lazy lately, and it hasn't changed going in to the weekend. Watching and playing a lot of golf.
Here are some of the WODs from the week
AMRAP 15 min
1 muscle up
9 deadlifts @ 185
7 hang cleans @ 185
6 hand stand push ups
5 rounds plus 1 hspu
4 mile run
50 toes to bar (3:23)
rest 1 minute
50 hr push ups (8:33)
rest 1 minute
400m farmers walk with two 70# kbs
16:00 exactly
rest 7 minutes
4 rounds
2:00 on/2:00 off
400m run, remaining time max burpees
8 each round
air dyne work
@Kunkel: Totally forgot about the games being aired, thanks for the reminder. Looked em up, glad to know they're coming up soon. That run/double under/burpee workout is a killer. I've done that in the past, and it definitely took me longer than the 31 it took you.
Happy birthday Klint!
Been very lazy lately, and it hasn't changed going in to the weekend. Watching and playing a lot of golf.
Here are some of the WODs from the week
AMRAP 15 min
1 muscle up
9 deadlifts @ 185
7 hang cleans @ 185
6 hand stand push ups
5 rounds plus 1 hspu
4 mile run
50 toes to bar (3:23)
rest 1 minute
50 hr push ups (8:33)
rest 1 minute
400m farmers walk with two 70# kbs
16:00 exactly
rest 7 minutes
4 rounds
2:00 on/2:00 off
400m run, remaining time max burpees
8 each round
air dyne work
@Kunkel: Totally forgot about the games being aired, thanks for the reminder. Looked em up, glad to know they're coming up soon. That run/double under/burpee workout is a killer. I've done that in the past, and it definitely took me longer than the 31 it took you.
Friday, July 19, 2013
7/19/2013
KUNKEL
Well have to catch up from the week, yet again. Rain and work getting crazy this week set me up for a slower one than I wanted. I plan on swimming saturday and biking longer than RXed for the tri. I'm really wishing this tri was 3-4 weeks away. Wonder if that's what some of the games folks feel like right about now? Lookin forward to following along with these crazies. Also pumped to know that the final round will be on ESPN2.
Today: Just got my mow/ weed eat on
Thurs:
For time of-
1600M Run, 150 DU's, 50 Burpees
800M Run, 100 DU's, 35 Burpees
800M Run, 50 DU's, 20 Burpees
Time- 31:51
Wed: Took it off like a lazy guy
Tues: 6.6 Mile Run
51 minutes and some change, I think it was around a 8:10 split.
Well have to catch up from the week, yet again. Rain and work getting crazy this week set me up for a slower one than I wanted. I plan on swimming saturday and biking longer than RXed for the tri. I'm really wishing this tri was 3-4 weeks away. Wonder if that's what some of the games folks feel like right about now? Lookin forward to following along with these crazies. Also pumped to know that the final round will be on ESPN2.
Today: Just got my mow/ weed eat on
Thurs:
For time of-
1600M Run, 150 DU's, 50 Burpees
800M Run, 100 DU's, 35 Burpees
800M Run, 50 DU's, 20 Burpees
Time- 31:51
Wed: Took it off like a lazy guy
Tues: 6.6 Mile Run
51 minutes and some change, I think it was around a 8:10 split.
Tuesday, July 16, 2013
7/16/2013
FARRAR
1hr stationary bike
Then
2.4 mile run 7:32/mile back to house.
No cramping! That said, I am ready to get back in to some wight lifting.
1hr stationary bike
Then
2.4 mile run 7:32/mile back to house.
No cramping! That said, I am ready to get back in to some wight lifting.
Monday, July 15, 2013
7/15/2013
FARRAR
Swim 1600m
33:58
Don't know how but actually enjoyed this swim
@ridge: I think we can make a med ball for $25. For sure if we buy in bulk. Kbell sounds like a great price though. Your turning in to an old man: ac joint, now knee. Don't push too hard.
@cycle: thinking about limiting myself on the bike to 17 mph to prevent cramp fest 2013. Haven't ridden much and nervous about the consequence. Hopefully will get a ride in Thursday with some good miles.
KUNKEL
Well well well, mr Farrar has come to play! Dude 1 mile swim in 33?!!! Stud right there! I read that and the competitive juices began flowing as I immediately thought I'm in trouble!
Today: modified diane i believe
21,15,9 rep rounds of-
Dead lifts @205#
HSPU'S
Time: 10:48
Overtime: treadmill tabata:
10 rounds of 20 secs on and 10 off. Had speed on 10 and incline on 3. Felt pretty good!
@strength post tri: heck yea ridge! Man it felt good to push some weight today and I came back told Laura, ill be glad to be done with these long workouts for this race! I do love the endurance training but man it's hard on me with the time it takes. Now granted I have not been doing the crossfit endurance stuff so that will change next time but I've just had some adjustments to make and these long ones should be over with. Plus I gotta get back to the OHS and snatches!
Yesterday's WOD: well I wanted to try out the changes to the bike and let me tell you I felt like an Olympian withing about 15 minutes, staying above 30mph and already having hit 36 mph I was convinced I'd win this race! Then I reach then south end of the road where I turn around and ohh hey dummy, the wind hand just changed directions and been helping me out! Needless to say for the next few miles I was reminded I'm an Olympic wannabe! What was funny is that there are two roads I go down for this 18 miler and both are pretty true south and predominately downhill to the south. So usually I can avg above 20 mph going south into the wind cause its mostly downhill and going uphill with the wind at my back I'm usually around 16 mph. Well yesterday with 20mph winds that all changed! I did avg 17.1 mph so slower but no had to work mug harder and my legs felt great and got off and ran my 3.5 route with about a 7:35 avg split per mile.
It's gonna be tough but fun to push the body!
Swim 1600m
33:58
Don't know how but actually enjoyed this swim
@ridge: I think we can make a med ball for $25. For sure if we buy in bulk. Kbell sounds like a great price though. Your turning in to an old man: ac joint, now knee. Don't push too hard.
@cycle: thinking about limiting myself on the bike to 17 mph to prevent cramp fest 2013. Haven't ridden much and nervous about the consequence. Hopefully will get a ride in Thursday with some good miles.
KUNKEL
Well well well, mr Farrar has come to play! Dude 1 mile swim in 33?!!! Stud right there! I read that and the competitive juices began flowing as I immediately thought I'm in trouble!
Today: modified diane i believe
21,15,9 rep rounds of-
Dead lifts @205#
HSPU'S
Time: 10:48
Overtime: treadmill tabata:
10 rounds of 20 secs on and 10 off. Had speed on 10 and incline on 3. Felt pretty good!
@strength post tri: heck yea ridge! Man it felt good to push some weight today and I came back told Laura, ill be glad to be done with these long workouts for this race! I do love the endurance training but man it's hard on me with the time it takes. Now granted I have not been doing the crossfit endurance stuff so that will change next time but I've just had some adjustments to make and these long ones should be over with. Plus I gotta get back to the OHS and snatches!
Yesterday's WOD: well I wanted to try out the changes to the bike and let me tell you I felt like an Olympian withing about 15 minutes, staying above 30mph and already having hit 36 mph I was convinced I'd win this race! Then I reach then south end of the road where I turn around and ohh hey dummy, the wind hand just changed directions and been helping me out! Needless to say for the next few miles I was reminded I'm an Olympic wannabe! What was funny is that there are two roads I go down for this 18 miler and both are pretty true south and predominately downhill to the south. So usually I can avg above 20 mph going south into the wind cause its mostly downhill and going uphill with the wind at my back I'm usually around 16 mph. Well yesterday with 20mph winds that all changed! I did avg 17.1 mph so slower but no had to work mug harder and my legs felt great and got off and ran my 3.5 route with about a 7:35 avg split per mile.
It's gonna be tough but fun to push the body!
Sunday, July 14, 2013
7/14/2013
RIDGE
Now a post with a correct date.
Bench press. 5x6 @ 175. Rest one minute in between.
The goal was four rounds, but was smoked and ran out of gas. May have been from diet, lack of sleep and motivation, but the WOD was
4 rounds
4min, rest with what's left
500m row
25 kb swings at 70#
Only two rounds
@kunkel wods: welcome back! Great job on your wods! Ring work, conditioning, all good stuff. After the tri, do you think you will incorporate some strength stuff? Is your back holding up?
@klint equipment: looked around, and before I forget, $69 for 20# wall ball. And found kettle bells that were $1.30/lb. So that's the standard, if after our work and materials its more, then we have that as an option.
Now a post with a correct date.
Bench press. 5x6 @ 175. Rest one minute in between.
The goal was four rounds, but was smoked and ran out of gas. May have been from diet, lack of sleep and motivation, but the WOD was
4 rounds
4min, rest with what's left
500m row
25 kb swings at 70#
Only two rounds
@kunkel wods: welcome back! Great job on your wods! Ring work, conditioning, all good stuff. After the tri, do you think you will incorporate some strength stuff? Is your back holding up?
@klint equipment: looked around, and before I forget, $69 for 20# wall ball. And found kettle bells that were $1.30/lb. So that's the standard, if after our work and materials its more, then we have that as an option.
Saturday, July 13, 2013
7/13/2013
KUNKEL
Have to catch up since the 4th.
4th: Laura and I did a METCON with jumping lunges, burpees, push ups, air squats and some running.
5th: swam about 1500M
Tues: biked 18 miles, averaging 18mph, 3 min transition and 3.5 mile run averaging around 7:50/mile split but it hurt pretty good.
Wed: swam 1 mile in just over 36 min.
Thurs: biked same 18 mile route averaged 18.03mph, 90sec transition and 2 mile run with 8:06 split.
Fri: 6 Rounds for time of:
5 MU's
10 Toes to rings(done without dropping post MU's)
Run approx 600M (i thought i was doing a 400 byt turns out not)
Time: 21:38
This was a fun one and I actually was able to do all unbroken.
@bike: I've been frustrated with the bike thinking my legs are stronger than the speed I'm averaging so I went back to the Power Speed and Endurance book. Went through today and adjusted my bike to fit me the way the book suggests so tomorrow will be a good test day to see if it helps.
@WacoTri: Went back and looked at my times and my bike average then on a much older and dated bike set up and my avg was 18.2 so i hope to be as close to 20mph as possible.
Have to catch up since the 4th.
4th: Laura and I did a METCON with jumping lunges, burpees, push ups, air squats and some running.
5th: swam about 1500M
Tues: biked 18 miles, averaging 18mph, 3 min transition and 3.5 mile run averaging around 7:50/mile split but it hurt pretty good.
Wed: swam 1 mile in just over 36 min.
Thurs: biked same 18 mile route averaged 18.03mph, 90sec transition and 2 mile run with 8:06 split.
Fri: 6 Rounds for time of:
5 MU's
10 Toes to rings(done without dropping post MU's)
Run approx 600M (i thought i was doing a 400 byt turns out not)
Time: 21:38
This was a fun one and I actually was able to do all unbroken.
@bike: I've been frustrated with the bike thinking my legs are stronger than the speed I'm averaging so I went back to the Power Speed and Endurance book. Went through today and adjusted my bike to fit me the way the book suggests so tomorrow will be a good test day to see if it helps.
@WacoTri: Went back and looked at my times and my bike average then on a much older and dated bike set up and my avg was 18.2 so i hope to be as close to 20mph as possible.
7/14/2013
RIDGE
Been a long time since I posted, sorry. Been busy traveling and taking time off. Knee is a little banged up, so the heavy squats have been few and far between, but I'll manage. Here's some WODs from the week
3 rounds
45 wall balls
15 c2b pull up
45 double unders
Rest 2:00
18 min exactly
Did a workout at river north crossfit in Chicago. Might have been one of the toughest workouts I've ever done even if it was with a partner.
400m run with a 70pound kettle bell
100 pull ups
100 box jumps
100 sit ups
100 kb swings
100 air squats
100 push press @ 95pounds
400m run with 70pound kettle bell
Here's the catch, however. whenever you're doing one of the movements, the partner must be carrying the 70 pound kettle bell, which made it brutally hard. So one partner works, while other holds, and can rotate as much as needed. The swings sucked, bc the other partner still held on the the kb while the other is swinging. Absolutely awful.
Good job Klint on all the workouts! Keep it up, and good luck on the triathlon.
Been a long time since I posted, sorry. Been busy traveling and taking time off. Knee is a little banged up, so the heavy squats have been few and far between, but I'll manage. Here's some WODs from the week
3 rounds
45 wall balls
15 c2b pull up
45 double unders
Rest 2:00
18 min exactly
Did a workout at river north crossfit in Chicago. Might have been one of the toughest workouts I've ever done even if it was with a partner.
400m run with a 70pound kettle bell
100 pull ups
100 box jumps
100 sit ups
100 kb swings
100 air squats
100 push press @ 95pounds
400m run with 70pound kettle bell
Here's the catch, however. whenever you're doing one of the movements, the partner must be carrying the 70 pound kettle bell, which made it brutally hard. So one partner works, while other holds, and can rotate as much as needed. The swings sucked, bc the other partner still held on the the kb while the other is swinging. Absolutely awful.
Good job Klint on all the workouts! Keep it up, and good luck on the triathlon.
Friday, July 12, 2013
7/12/2013
FARRAR
Quick Recap of the week
Monday: 3.5 mile run
Tuesday: off
Wednesday: Cant remember
Thursday: 2.5 mile run/20 min indoor cycle/2.5 mile run
Time: just over 1hr
Calves started cramping at the beginning of the second run but let off after the first .5 mile. Really hoping that is not a problem this year. Trying to work on transition as much as possible to condition better. Hoping for improvement.
Friday: Swim
100 m warmup
200 m
8X25 sprints w/ 30 second rest
200 m
8X25 sprints w/ 30 second rest
200 m
Quick Recap of the week
Monday: 3.5 mile run
Tuesday: off
Wednesday: Cant remember
Thursday: 2.5 mile run/20 min indoor cycle/2.5 mile run
Time: just over 1hr
Calves started cramping at the beginning of the second run but let off after the first .5 mile. Really hoping that is not a problem this year. Trying to work on transition as much as possible to condition better. Hoping for improvement.
Friday: Swim
100 m warmup
200 m
8X25 sprints w/ 30 second rest
200 m
8X25 sprints w/ 30 second rest
200 m
Sunday, July 7, 2013
7/7/2013
FARRAR
Sat 7/6
1hr open water swim at horse shoe bay
Sun 7/7
Kunkel Partner Wrkout
100 jump lunges
100 push-ups
100 DU
50 KTE
100 box jumps
50 OHS
50 Kipping Pull-ups
100 jack knifes on bosu
30:18
DU slowed us down. Attempted 10 HSPU but they were so bad they are not even worth posting. Not able to do L pull ups. Kunkels, you studs. Was a joy to do with Mel.
Sat 7/6
1hr open water swim at horse shoe bay
Sun 7/7
Kunkel Partner Wrkout
100 jump lunges
100 push-ups
100 DU
50 KTE
100 box jumps
50 OHS
50 Kipping Pull-ups
100 jack knifes on bosu
30:18
DU slowed us down. Attempted 10 HSPU but they were so bad they are not even worth posting. Not able to do L pull ups. Kunkels, you studs. Was a joy to do with Mel.
Thursday, July 4, 2013
7/4/2013
FARRAR
Happy Fourth!
7.3 mile run. Ran huge hills around horse shoe bay. Hard but felt good. Think ran around 8:30/mile.
RIDGE
You guys have a safe and happy fourth! Eat some bbq and non paleo food.
Yesterday's.
AMRAP 10 min.
Max rep push press @ 135#
400m run
16-14-10-10
Today's
AMRAP 8 min
10 95# power snatches
30 double unders
5 rounds + 3 snatches
Classic crossfit wod where first round was destroyed in sub one minute, then the wheels fell off shortly thereafter.
Happy Fourth!
7.3 mile run. Ran huge hills around horse shoe bay. Hard but felt good. Think ran around 8:30/mile.
RIDGE
You guys have a safe and happy fourth! Eat some bbq and non paleo food.
Yesterday's.
AMRAP 10 min.
Max rep push press @ 135#
400m run
16-14-10-10
Today's
AMRAP 8 min
10 95# power snatches
30 double unders
5 rounds + 3 snatches
Classic crossfit wod where first round was destroyed in sub one minute, then the wheels fell off shortly thereafter.
Tuesday, July 2, 2013
7/2/13
Farrar
Swim: 20 min before work. Not sure how far. Difficult for me to count that long that early in the morning.
@Kunkel: Awesome partner workout. Need to try this one with Mel.
Ridge
5x7 power clean touch n go @ 165#
Rest :90 b/w sets
10-8-6-4-2
Deadlifts @ 185#
Burpee bar hops
*after each round ten hollow rocks
5:36
Swim: 20 min before work. Not sure how far. Difficult for me to count that long that early in the morning.
@Kunkel: Awesome partner workout. Need to try this one with Mel.
Ridge
5x7 power clean touch n go @ 165#
Rest :90 b/w sets
10-8-6-4-2
Deadlifts @ 185#
Burpee bar hops
*after each round ten hollow rocks
5:36
Monday, July 1, 2013
7/1/2013
Farrar
Short bike ride to our local nursery Sunday (13 miles or so)
Today
5 mile run 8:10/mile split
Today is the first day I have timed a run in a long time. I freaked out when the first mile split was 9:32. Picked up the pace and the last 4 avg between 7:45 and 8:10. Hammys are still sore from Ridge's workout from Friday. All is good!
KUNKEL
Had a great weekend celebrating our 5 year anniversary! Got a 1 hour run in saturday morning and had lots of nice food and time to enjoy each other.
Today we got to have a fun partner workout splitting the duties.
For time of:
100 Jumping Lunges
100 Push ups
100 DU's
50 Toes to Rings
18 HSPU's
100 Box Jumps, 24" for me and 20" for Laura
50 OHS, 65# me, 25# L
50 "L" Pull ups, I had my knees bent and Laura was doing Kipping Pull ups and all were on rings
100 Sit ups on bosu, simulating GHD sit up
Time: 26:49
Short bike ride to our local nursery Sunday (13 miles or so)
Today
5 mile run 8:10/mile split
Today is the first day I have timed a run in a long time. I freaked out when the first mile split was 9:32. Picked up the pace and the last 4 avg between 7:45 and 8:10. Hammys are still sore from Ridge's workout from Friday. All is good!
KUNKEL
Had a great weekend celebrating our 5 year anniversary! Got a 1 hour run in saturday morning and had lots of nice food and time to enjoy each other.
Today we got to have a fun partner workout splitting the duties.
For time of:
100 Jumping Lunges
100 Push ups
100 DU's
50 Toes to Rings
18 HSPU's
100 Box Jumps, 24" for me and 20" for Laura
50 OHS, 65# me, 25# L
50 "L" Pull ups, I had my knees bent and Laura was doing Kipping Pull ups and all were on rings
100 Sit ups on bosu, simulating GHD sit up
Time: 26:49
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