12/31/2013

RIDGE

Last workout of the year.

10 down to 1

Hang power cleans @ 165#

Push ups

Toes to bar

Handstand push ups

Chest to bar pull ups

Then lunges across gym with barbell in front rack position

25:37

2/3 of the blog is hanging out tonight! Looking forward to it. We'll miss the Kunkels and scary face

12/28/2013

RIDGE

I have a love/hate relationship with the following

Cookies
Fudge
Reese's products

My fitness levels have taken quite a hit, and crossfit + said things will help remind me it's not a great combo. I love them but man does it do ugly things to my body!

Today

CrossFit regional wod

100 wall balls
100 c2b pull ups
100 pistols
100 alt db snatch 70#

Only modified half the exercises, so I guess that makes me half the athlete of a regional competitor. Subbed reg pull ups and air squats instead of pistols. Total time was 36 or so. Yuck.

Thursday

AMRAP 10 min

8 toes to bar
8 db thrusters 35#
12 lunges 35#

7 full rounds

Gonna go for a run, or maybe row a lot tomorrow (forecast calls for heavy wind and COLD) and test out some Christmas gift products

Hope you guys had a great Christmas! Can't wait to hear how you guys are affected by the birth of our Savior.

12/24/2013

RIDGE

A few workouts from the week

Yesterday

"Weaver"

8 rounds
5 front squats @ 185#
26 ring push ups

22:17

208 ring push ups?! Chest is feeling it today.

On Friday

5 rounds for time

12 box jumps @ 30"
9 handstand push ups
6 power cleans @ 185#

10:09

@Workouts: Lately I've noticed how certain workouts will bring out your weaknesses. Example: Doing "Weaver" did not make me ridiculously tired, where after the 208th ring push up, I collapsed and had a hard time breathing. Instead, I was able to breath fine throughout it, but my muscular endurance, or lack thereof, was what hurt my time more than anything.

@Christmas: Listening to "O Holy Night" performed at our church service this past Sunday, I don't know how you can't get goosebumps or the chills being reminded of the birth of our Savior. Simply awesome!

12/19/2013

RIDGE

Wednesday's Workout

5 sets of
1 clean pull
1 squat clean

135-155-165-185-195

7min amrap

5 deadlift @ 255#
10 hand release push ups
15 air squats

6 rounds + 3 deadlift

Yesterday

12 days of Christmas Crossfit Workout

1 snatch @ 115#
2 handstand push ups
3 tall box jumps (30")
4 thrusters @ 115#
5 burpees over bar
6 toes to bar
7 pull ups
8 kettle bell swings @ 53#
9 wall balls
10 lunges holding 1 KB, 53#
11 ground to overhead @ 115#
12 man makers 30# DB (push up position: push up, single arm row, push up, single arm row, burpee, clean, press = 1 rep)

Just like the song. So, 1 snatch, then 2 hspu, then 1 snatch, 3, 2, 1, then 4, 3, 2 1...

32:06

I flew through the first 5 or 6, getting to kb swings and beyond and THEN I started to feel it. I was like... no way am I going to go beyond 30 min! Then the manmakers and ground to overhead hit and I was wiped. Great workout.

12/16/2013

FARRAR

400m warm up/wake up

1600m run 7:13 mile

Abs 3X15
Scissors
Pull Down Cable Crunches
Leg Raises
Frog Kicks
Crunches


RIDGE

Bench Press
5x5 @ 185#

Then

50 box jump overs 24"
50 KB swings @ 70#
50 burpees
50 thrusters @ 65#

13:00

@MOBILITY:  Do you guys have a hard time staying consistent in foam rolling, lacrosse balling, stretching, etc.? Leading up to the half I stayed pretty well on top of it, foam rolling nearly every chance I could. Ever since the half, I don't think I've foam rolled once. You would think that after my IT bands got destroyed, I would hit them twice as much as I ever have, but its been the oppposite. I know as a trainer and CrossFitter, I'm "supposed" to take care of my body via mobility, but maybe under the tree will be Supple Leopard and I can start moving the way I'm supposed to.

12/14/2013

FARRAR

10 down to 1 (Ridge)

box jumps 24"
pull ups
35# DB hang squat clean

17:56

Ridge, you are a beast.  This was one of those WODs that looks easy before you do it then leaves you wondering what you have done with your life over the past 2 weeks to feel so out of shape after the first 2 rounds.

I did restricted pullups on a machine.  Overhead bar was not available to do kipping pullups.  Added weight on the machine to decrease resistance.  First time to do DB hang squat clean so I used 35# DB.  Would have murdered me if I had done any more weight.  Good WOD

12/12/2013

RIDGE

Workouts from past two days

Tuesday

10 down to 1

box jumps 24"
pull ups
45# DB hang squat clean

13:30

Wednesday

3 RM TnG Power Snatch

165#

AMRAP 10 min

30 double unders
10 hang power cleans @ 95#
10 shoulder to overhead @ 95#

8 rounds + 26 double unders

12/10/13

RIDGE

Welcome back guys! I've only had my iPad to post on, and now that school is back in session, I can finally post on a lap top (posting on the iPad is annoying).

A few workouts from the past few weeks

8min amrap

10 clean and jerks @ 135#
10 burpees over bar

4 rounds plus 5 c/j

20min amrap

5 thrusters
7 hang cleans
10 sumo dl high pulls

95#

11 rounds plus 2 thrusters

@ training: The reason I train varies. I'm like you, Kunkel, where sometimes its because of a competition or a race. One reason, its "just because." I enjoy it, its fun, I like pushing my body to the limits. Another reason is because of like what you said - community aspect. My gym harps on community like crazy, which at first I thought was unique but I just went with it. But now finding out how important it is, and how it separates us (as a gym) from other gyms. Someone gets hurt, has a family issue, or something important go down, and the gym is there for them - having a sign up to deliver meals, prayer requests, things like that. Very similar to church, where its hard to dispute anything wrong with that. Does it answer "why we train"? Probably not, but it's why I'm a part of this community at my gym.


FARRAR

Today

Modified Ridge WOD

1600m run
21 hang clean and jerk @ 95#
800 m run
21 hang clean and jerk @ 95#
1600m run

26:43

@Ridge: your a beast for doing 155#.  95# kicked my butt.

12/9/2013
Modified Kunkel WOD

5 Rounds of:
400M row
20 Pushups
20 Abmat situps
20 KB(dumbbell) swings at 45# (didtnt have 50# available)

26:50

12/8/2013

FARRAR

It has been a while!  Not a lot of working out has been going on in the Farrar house but we have been walking what feels like 26.2 miles a day during our trip.  Currently trying to make our way back to Dallas if yall will ever thaw out.  2 canceled flights and current flight delayed 2 hours.  Hoping this one will go through.

We did run a few times around Prince William and Kates house during our stay in London.  See below

Also,

10 min warm up jog
20 min WOD
Run 3 min
air squats 1 min
Run 3 min
push ups 1 min
Run 3 min
lunges 1 min
Run 3 min
plank 1 min

@Training: Kunkel, agree with what we are training for and character building.  Also what we reflected on in 1 Corinthians 9:19 before the marathon. Like Paul, "I have made myself a servant to all, that I might win more of them".  Paul made himself like the people he witnessed to. Became as a Jew to win the Jews.  Went under the law to win those under the law.  Became weak to win those who are weak.  Similarly, we WOD it up to participate in things we may have not ordinarily been able to in order to be in relationships we otherwise may not have been in .  Like using the platform of the marathon to talk with someone about surviving 26 miles.  Or hiking many miles in treacherous conditions with their dad.  Or meeting Chandler while coaching xfit.  Or going for a run with a new member of the church.  Not complete thoughts or sentences but you get the idea.  Press on brothas....

12/4/2013

KUNKEL
WOW!!!!  Been a bit folks!  Do a half/ full marathon and blogging the WODs just disappears.  I'll take some of that accountability. 
Anyways been without a computer and then got one and been blowing and going for work but mostly a few runs mixed in. 
Thanksgiving did a 6 mile run around a 7 min avg split. 
Tuesday- 
WOOD WOD, 4 Rounds of:
400M run
10 Burpee Box Jumps, 24"
10 SDHPs at 95#
10 Thrusters at 95#

Time:  32:38

Today- 5 Rounds of:
400M Treadmill run
30 Pushups
30 Abmat situps
30 KB(dumbbell) swings at 50#

Time:  33:08

@Training:  Just some thoughts, not complete but ideas... Get asked a lot what I'm training for and usually have a race coming, but the more I thought about the question, I began thinking about why CrossFit people train.  Well my conclusion is that for myself I'm just training for life.  There are too many lessons learned from pushing yourself to a point that you want to quit and having to maintain your integrity and push on.  I think CrossFit athletes train to train for life as well, and community lessons are a huge part of the learnings.  Thoughts?