Yesterday
"Fight Gone Bad"
Our gym does 75# power cleans instead of 75# sumo deadlift high pulls
385
Woke up very sore today!
Thursday, July 10, 2014
Tuesday, July 8, 2014
7/8/2014
RIDGE
1 RM on bench press
275- PR
Then 5x5 at 75%, 205
For time
70# kb
30 kb swings
12 pull ups
25 kb swings
9 pull ups
20 kb swings
6 pull ups
15 kb swings
3 pull ups
5:34
1 RM on bench press
275- PR
Then 5x5 at 75%, 205
For time
70# kb
30 kb swings
12 pull ups
25 kb swings
9 pull ups
20 kb swings
6 pull ups
15 kb swings
3 pull ups
5:34
Sunday, July 6, 2014
7/6/2014
RIDGE
Still pretty quiet on the board! Thought I"d drop in and let you know how I'm doing.
Visited CrossFit Katy while in town visiting family. Pretty cool to be around the athletes there, seeing as how they will be on TV competing at the CrossFit Games soon. They took 2nd place at regionals, and they have some studs. No one that can be mentioned in the same breath as the Froning's, Bridges, Speallers, etc. but overall great competitors. I worked out with them 3x, here are said workouts.
1RM Clean and Jerk
265# - PR!
then
3 rounds for time
4 hand stand push ups
8 power cleans
12 burpees
time was 5:20 or so
Next day
40-30-20-10
KB Swings
step ups on box with kb held goblet style
butterfly sit ups
double unders
15 and change I think? Could be way off, I forget
Then that night
Work up to heavy 3 rep front squat (about 85%), 225
ridiculous wod (This was done with the games competitors)
50 box jump overs (24")
50 c2b pull ups
50 thrusters @ 135#
15:20
Went to a marriage seminar this past weekend with Anne, great stuff. Always humbling to hear how to be a better husband. Hoping you guys are doing the same; being challenged, sharpened, and molded in to the husband God has created you to be!
Still pretty quiet on the board! Thought I"d drop in and let you know how I'm doing.
Visited CrossFit Katy while in town visiting family. Pretty cool to be around the athletes there, seeing as how they will be on TV competing at the CrossFit Games soon. They took 2nd place at regionals, and they have some studs. No one that can be mentioned in the same breath as the Froning's, Bridges, Speallers, etc. but overall great competitors. I worked out with them 3x, here are said workouts.
1RM Clean and Jerk
265# - PR!
then
3 rounds for time
4 hand stand push ups
8 power cleans
12 burpees
time was 5:20 or so
Next day
40-30-20-10
KB Swings
step ups on box with kb held goblet style
butterfly sit ups
double unders
15 and change I think? Could be way off, I forget
Then that night
Work up to heavy 3 rep front squat (about 85%), 225
ridiculous wod (This was done with the games competitors)
50 box jump overs (24")
50 c2b pull ups
50 thrusters @ 135#
15:20
Went to a marriage seminar this past weekend with Anne, great stuff. Always humbling to hear how to be a better husband. Hoping you guys are doing the same; being challenged, sharpened, and molded in to the husband God has created you to be!
Sunday, June 22, 2014
6/22/2014
RIDGE
Been a long while for me, sorry guys! Been busier than I would have imagined with it being summer. I've had camps, and upped my load for CrossFit coaching, and I haven't been in my school office, so really no need to turn on a lap top. But, still need to post to be held accountable/hold you guys in check too. Doesn't seem to be needed with Kunkel tearing it up at Iron Horse. Had I known you were in the metroplex, with it being summer and me out of full time work, I could have maybe tried to visit for a workout. Maybe next time?
Here are some of the workouts I've been putting up. Strength has gone up significantly, so that's fun
Yesterday
5 x 4 bench press @ 220
5 x 4 back squat @ 295
4 rounds, every 4 minutes
500m row, 50 double unders (each round done in about 2:30)
Earlier this week
Several failed attempts at strict ring muscle up
then
For time
50 cal row
50 box jumps 24"
50 kb swings 70#
50 wall balls
50 hr push ups
50 deadlift @ 135#
50 med ball sit ups
50 air squats
400m run
20:44
Did Kunkel's workout from a few posts back
10 rounds for time
15 deadlift @ 135#
15 push ups
time was like 15? 16? I forget, I had to have my timer count down from 20:00, and I don't remember what time was left when I was done. And I may have only done 9 rounds.
Last Monday
EMOTM 15 minutes
2 power cleans @ 205#
6 burpees over the bar
that sucked.
Been a long while for me, sorry guys! Been busier than I would have imagined with it being summer. I've had camps, and upped my load for CrossFit coaching, and I haven't been in my school office, so really no need to turn on a lap top. But, still need to post to be held accountable/hold you guys in check too. Doesn't seem to be needed with Kunkel tearing it up at Iron Horse. Had I known you were in the metroplex, with it being summer and me out of full time work, I could have maybe tried to visit for a workout. Maybe next time?
Here are some of the workouts I've been putting up. Strength has gone up significantly, so that's fun
Yesterday
5 x 4 bench press @ 220
5 x 4 back squat @ 295
4 rounds, every 4 minutes
500m row, 50 double unders (each round done in about 2:30)
Earlier this week
Several failed attempts at strict ring muscle up
then
For time
50 cal row
50 box jumps 24"
50 kb swings 70#
50 wall balls
50 hr push ups
50 deadlift @ 135#
50 med ball sit ups
50 air squats
400m run
20:44
Did Kunkel's workout from a few posts back
10 rounds for time
15 deadlift @ 135#
15 push ups
time was like 15? 16? I forget, I had to have my timer count down from 20:00, and I don't remember what time was left when I was done. And I may have only done 9 rounds.
Last Monday
EMOTM 15 minutes
2 power cleans @ 205#
6 burpees over the bar
that sucked.
Saturday, June 21, 2014
6/20/2014
KUNKEL
Love CrossFit IronHorse!
Thursday:
1. Weighted Pull-ups 3X3
I did 25, 35 then 1 rep at 55 and finished with 35 pounds.
2. 15,12,9 Rep Rounds of-
Pull ups, Run 400M, Shoulder to Overhead @135#
Time of 8:51, 3rd best on the board for the day. Shoulder to overhead was tough. Just not strong enough but making progress.
Friday:
1. For Time: Buy-in of 500M row, 3 Rounds of 20 Wall Balls @20#, 20 alternating DB snatch @55#(RX was 75#), Then 30 alternating lunges with 155# in front rack position.
Time: 14:24, most people didnt finish this one. Tought my butt was hurting.
2. 3 rounds of 60seconds holding plank position. felt Great!
Love CrossFit IronHorse!
Thursday:
1. Weighted Pull-ups 3X3
I did 25, 35 then 1 rep at 55 and finished with 35 pounds.
2. 15,12,9 Rep Rounds of-
Pull ups, Run 400M, Shoulder to Overhead @135#
Time of 8:51, 3rd best on the board for the day. Shoulder to overhead was tough. Just not strong enough but making progress.
Friday:
1. For Time: Buy-in of 500M row, 3 Rounds of 20 Wall Balls @20#, 20 alternating DB snatch @55#(RX was 75#), Then 30 alternating lunges with 155# in front rack position.
Time: 14:24, most people didnt finish this one. Tought my butt was hurting.
2. 3 rounds of 60seconds holding plank position. felt Great!
Wednesday, June 18, 2014
6/18/2014
KUNKEL
Back in Fort Worth, so that means Crossfit IronHorse!
Monday:
1. Clean(full squat cleans) and Jerk
2X1 @ 135
1X1 @ 155
1X1 @185(took 3 attempts but did it twice)
2. Every 2 Minutes for 12 Minutes-
30 DUs
3 Power Cleans @185#
8 Pushups
Huge PR here fellas. I've only cleaned 195 once prior to this and 185 I've falied several times. Today, the atmosphere and accountability of being at a box along with good coaching made a huge difference. I was able to fly through the DUs and rep out 18 cleans at 185 with zero failed attempts. Such a great feeling!
Wednesday:
1. Snatch(full squat snatch)
3X1 @135#
1X1 @ 155#
1X1 @ 155#
2. 7 Minute AMRAP: 5 Burpees, 1 Power Snatch @ 135#(155 was rx), 5 Burpees, 2 Power Snatch @135#, 5 then 3 snatch and so on.
Got to 7 full rounds plus 5 burpees and 1 snatch
Hope you fellas are hammering!
Back in Fort Worth, so that means Crossfit IronHorse!
Monday:
1. Clean(full squat cleans) and Jerk
2X1 @ 135
1X1 @ 155
1X1 @185(took 3 attempts but did it twice)
2. Every 2 Minutes for 12 Minutes-
30 DUs
3 Power Cleans @185#
8 Pushups
Huge PR here fellas. I've only cleaned 195 once prior to this and 185 I've falied several times. Today, the atmosphere and accountability of being at a box along with good coaching made a huge difference. I was able to fly through the DUs and rep out 18 cleans at 185 with zero failed attempts. Such a great feeling!
Wednesday:
1. Snatch(full squat snatch)
3X1 @135#
1X1 @ 155#
1X1 @ 155#
2. 7 Minute AMRAP: 5 Burpees, 1 Power Snatch @ 135#(155 was rx), 5 Burpees, 2 Power Snatch @135#, 5 then 3 snatch and so on.
Got to 7 full rounds plus 5 burpees and 1 snatch
Hope you fellas are hammering!
Saturday, June 14, 2014
6/14/2014
KUNKEL
Fellas! Man o man, i thought I was gonna be logging on and apologizing, but looks like we've all been slacking on the post side and I've been slackin on the WOD side as well. Tried to make up for it yesterday and today though!
Week of Murph had a rough time recovering, legs were beat. However spent the week in Chicago, ran one morning for about 45 minutes, really pretty view along Lake Michigan. Went to Wrigley Field and the Cubs won so that was exciting but got back and ran when in The Woodlands that weekend as we celebrated Caleb's 2nd birthday.
This past week:
Monday- 20 min AMRAP OF 3 wall climbs, 10 up/downs, 5 pass throughs, 10 grashhoppers
Did 6 plus rounds i think.
Tuesday: traveled to McAllen TX, interviewed 2 people and headed back. No WOD.
Wednesday and Thursday I was lazy! Embarassingly and frustratingly lazy, just not motivated or wanting to do any WODS.
Friday:
RND 1: 15, 12, 9, 6, 3 Rep Rounds of-
135# Power cleans
Bar Facing Burpees
Time: 8:18
RND 2:
800M run
10 Rounds of the Couplet-
10 Kipping Pull ups
10 Strict Ring Dips(only because rinds were too low)
800M run
Time: 25:51
Today:
Rnd 1: 10 Rounds of-
15 Deadlifts at 135#
15 Push ups
Time: 17:05
Overtime: Mow and weedeat
Rnd 2: 5 Rounds of-(done 6 hrs after 1st)
21 Thrusters at 75#
21 DUs
Time: 10:05
Fellas! Man o man, i thought I was gonna be logging on and apologizing, but looks like we've all been slacking on the post side and I've been slackin on the WOD side as well. Tried to make up for it yesterday and today though!
Week of Murph had a rough time recovering, legs were beat. However spent the week in Chicago, ran one morning for about 45 minutes, really pretty view along Lake Michigan. Went to Wrigley Field and the Cubs won so that was exciting but got back and ran when in The Woodlands that weekend as we celebrated Caleb's 2nd birthday.
This past week:
Monday- 20 min AMRAP OF 3 wall climbs, 10 up/downs, 5 pass throughs, 10 grashhoppers
Did 6 plus rounds i think.
Tuesday: traveled to McAllen TX, interviewed 2 people and headed back. No WOD.
Wednesday and Thursday I was lazy! Embarassingly and frustratingly lazy, just not motivated or wanting to do any WODS.
Friday:
RND 1: 15, 12, 9, 6, 3 Rep Rounds of-
135# Power cleans
Bar Facing Burpees
Time: 8:18
RND 2:
800M run
10 Rounds of the Couplet-
10 Kipping Pull ups
10 Strict Ring Dips(only because rinds were too low)
800M run
Time: 25:51
Today:
Rnd 1: 10 Rounds of-
15 Deadlifts at 135#
15 Push ups
Time: 17:05
Overtime: Mow and weedeat
Rnd 2: 5 Rounds of-(done 6 hrs after 1st)
21 Thrusters at 75#
21 DUs
Time: 10:05
Monday, June 2, 2014
6/2/2014
KUNKEL
Well it may be a week late but I did Murph today.
Lovely, lovely Murph in the heat of the day! No weight vest, hopefully next time.
Time: 33:07
Has to be a PR. I was hoping I could break the 30Min barrier, maybe next time. I partititioned everything, for every pull up I did 1 push up and 1 squat. Then when I got 100 pull ups, I did 2 squats for every push up. Really didn't rest but took my time on pull ups and probably could have run the first mile faster.
Well it may be a week late but I did Murph today.
Lovely, lovely Murph in the heat of the day! No weight vest, hopefully next time.
Time: 33:07
Has to be a PR. I was hoping I could break the 30Min barrier, maybe next time. I partititioned everything, for every pull up I did 1 push up and 1 squat. Then when I got 100 pull ups, I did 2 squats for every push up. Really didn't rest but took my time on pull ups and probably could have run the first mile faster.
Sunday, June 1, 2014
6/1/2014
RIDGE
1RM at split jerk
245
For time:
1 mile run
100 double unders
row 1k
100 one arm alternating dumbell snatches @ 70#
row 500m
50 double unders
800m run
31:58
1RM at split jerk
245
For time:
1 mile run
100 double unders
row 1k
100 one arm alternating dumbell snatches @ 70#
row 500m
50 double unders
800m run
31:58
Saturday, May 31, 2014
5/31/2014
KUNKEL
Man 'o Man, my legs are feeling weak to say the least. I'm not sure if I just need to tell my legs to shut and and quit being wimps or actually take a break. Either way, I feel like I've slid back on all levels of fitness. Quite frustrating to say the least. This was especially exposed as I rode 24 miles and the dinky hills flat humbled my legs and mind.
Yesterday: 3 Rounds of-
100 foot waiter walk with 50# dumbbell(Realized on the 3rd round these were suppose to be 100Meters!)
30 Bosu ball sit ups(attempt at GHD sit ups)
100 foot waiter walk with 50# dumbbell
30 Back extensions
Time: 11:18
Round 2: Muscle Up work
2 MUs on the minute for 12 minutes. On the 11th minutes I did 5 unbroken for a total of 25 MUs.
Felt pretty good, need to get better still.
Man 'o Man, my legs are feeling weak to say the least. I'm not sure if I just need to tell my legs to shut and and quit being wimps or actually take a break. Either way, I feel like I've slid back on all levels of fitness. Quite frustrating to say the least. This was especially exposed as I rode 24 miles and the dinky hills flat humbled my legs and mind.
Yesterday: 3 Rounds of-
100 foot waiter walk with 50# dumbbell(Realized on the 3rd round these were suppose to be 100Meters!)
30 Bosu ball sit ups(attempt at GHD sit ups)
100 foot waiter walk with 50# dumbbell
30 Back extensions
Time: 11:18
Round 2: Muscle Up work
2 MUs on the minute for 12 minutes. On the 11th minutes I did 5 unbroken for a total of 25 MUs.
Felt pretty good, need to get better still.
Thursday, May 29, 2014
5/29/2014
KUNKEL
Fellas! Man good stuff happening with you two! Klint glad your working it and rocking the pedometer. Ridge glad you're still crushing it as always!
@Traveling: Diet is actually the easier part, don't have snacks available and can get in my routine pretty quick. The WODs are usually what suffer. I'm usually good for a few days, but inevitably the amount of sleep starts low and dwindles so my energy level for a WOD the day of departure is minimal. Then when i get home, it takes me a day or two to be ready to get back at it.
That said, I got a DU and running WOD in in Atlanta then some metcon WODs at home. Then did some riding on the bike this past weekend.
Yesterday: 20min AMRAP
400M Run, 21 Deadlifts at 155#
6 Rounds plus 200M run
Today- For time of:
50/10, 40/20, 30/30/, 20/40, 10/50
Pull ups and Burpees
Time: 24:28
Fellas! Man good stuff happening with you two! Klint glad your working it and rocking the pedometer. Ridge glad you're still crushing it as always!
@Traveling: Diet is actually the easier part, don't have snacks available and can get in my routine pretty quick. The WODs are usually what suffer. I'm usually good for a few days, but inevitably the amount of sleep starts low and dwindles so my energy level for a WOD the day of departure is minimal. Then when i get home, it takes me a day or two to be ready to get back at it.
That said, I got a DU and running WOD in in Atlanta then some metcon WODs at home. Then did some riding on the bike this past weekend.
Yesterday: 20min AMRAP
400M Run, 21 Deadlifts at 155#
6 Rounds plus 200M run
Today- For time of:
50/10, 40/20, 30/30/, 20/40, 10/50
Pull ups and Burpees
Time: 24:28
Wednesday, May 28, 2014
5/28/2014
FARRAR
Putting the pressure on you boys.... maybe not for intensity, but hopefully for regularity. :)
Our office just started a "step off" contest. Everyone received a pedometer and organized in teams. Somehow I was drafted by the EOG elite team, made up of triathletes and Ironman competitors. So to keep up with yall, and them, I need to get my sh** together. So far today, I have stepped 10,421 times after todays workout.
Todays WOD
1 mile run 8:30
50 burpees
50 KB 35#
Step on brothas
RIDGE
Been a while! So long, in fact, that Klint has more posts and Kunkel and Ridge combined for the week. Need to fix that.
Today
4 rounds
10 single arm bent row @ 70# (each arm)
20 walking lunges with 53# kb each hand
25 GHD sit ups
then
4 rounds for time
15 unbroken hang cleans @ 135#
10 wall balls
5 burpees
5:00
100 hollow rocks
Yesterday
back squat work and power clean work, then
for time
50 push presses @ 135#
50 toes to bar
50 sumo deadlift high pulls w/ 70# kb
10:30 I think. I know PP and T2B took like 9 min
Monday, Memorial Day
Murph. Sucked. 34 min or so.
Hope you guys are having a great week
Putting the pressure on you boys.... maybe not for intensity, but hopefully for regularity. :)
Our office just started a "step off" contest. Everyone received a pedometer and organized in teams. Somehow I was drafted by the EOG elite team, made up of triathletes and Ironman competitors. So to keep up with yall, and them, I need to get my sh** together. So far today, I have stepped 10,421 times after todays workout.
Todays WOD
1 mile run 8:30
50 burpees
50 KB 35#
Step on brothas
RIDGE
Been a while! So long, in fact, that Klint has more posts and Kunkel and Ridge combined for the week. Need to fix that.
Today
4 rounds
10 single arm bent row @ 70# (each arm)
20 walking lunges with 53# kb each hand
25 GHD sit ups
then
4 rounds for time
15 unbroken hang cleans @ 135#
10 wall balls
5 burpees
5:00
100 hollow rocks
Yesterday
back squat work and power clean work, then
for time
50 push presses @ 135#
50 toes to bar
50 sumo deadlift high pulls w/ 70# kb
10:30 I think. I know PP and T2B took like 9 min
Monday, Memorial Day
Murph. Sucked. 34 min or so.
Hope you guys are having a great week
Tuesday, May 27, 2014
5/27/2014
FARRAR
1 mile run 8:42
50 burpees
50 pikes
Goal for this week... 1 mile run and 50 burpees everyday, along with core movement. Taking it a day at a time.
Keep it comin fellas.
1 mile run 8:42
50 burpees
50 pikes
Goal for this week... 1 mile run and 50 burpees everyday, along with core movement. Taking it a day at a time.
Keep it comin fellas.
Thursday, May 22, 2014
5/22/2014
RIDGE
Tuesday
4 rounds
barbell lunges x 10 @ 135 for two sets, 155 for two sets
double bent row x 10 @ 60# each
GH raises x 10 (or attempts)
Every 3 minutes for 8 or 9 rounds, I forgot
odd rounds: 250m row then 15 wall balls
even rounds: 300m row then 10 chest to bar pull ups
Wednesday
Back squat 6 x 2 @ 275#
12 min amrap
200m run
25 air squats
20 kb swings
rest 4 minutes
12 min amrap
250m row
20 wall balls
40 double unders
4 rounds plus 1 air squat, then 4 rounds plus 171m
50 weighted sit ups holding 25# DB
Today: bench press work, but mostly an off day
@Kunkel: How does it feel traveling so much and trying to get workouts in? I can't imagine how tough that is; and trying to stay on top of your diet.
Tuesday
4 rounds
barbell lunges x 10 @ 135 for two sets, 155 for two sets
double bent row x 10 @ 60# each
GH raises x 10 (or attempts)
Every 3 minutes for 8 or 9 rounds, I forgot
odd rounds: 250m row then 15 wall balls
even rounds: 300m row then 10 chest to bar pull ups
Wednesday
Back squat 6 x 2 @ 275#
12 min amrap
200m run
25 air squats
20 kb swings
rest 4 minutes
12 min amrap
250m row
20 wall balls
40 double unders
4 rounds plus 1 air squat, then 4 rounds plus 171m
50 weighted sit ups holding 25# DB
Today: bench press work, but mostly an off day
@Kunkel: How does it feel traveling so much and trying to get workouts in? I can't imagine how tough that is; and trying to stay on top of your diet.
Monday, May 19, 2014
5/19/2014
RIDGE
6 x 4 back squat @ 275
30-25-20-15-10-5
5-4-4-3-3-2 (should have been 6 down to 1 but forgot on my first two rounds. Either way adds up to 21)
Wall balls and Power cleans @ 205#
8:42
Tried for unbroken power cleans, but only got 3 on the first round then it was (an attempt at) fast singles from then on.
KUNKEL
Fellas! things got crazy around here and by here I mean in Austin, McAllen and Atlanta presently. Just spinning these days. Lots of good stuff going on via conviction, motivation and of course the Holy Spirit.
Last Thurs: WOOD-
5 Rounds for time of:
Run 400M
10 Burpee box jumps, 24''
10 SDHP at 95#
10 thrusters at 95#
Time: 25:19 Didn't realize until afterwards you are suppose to rest 1 minute after each round. Would have been nice.
Friday: had to make a day trip to McAllen, TX which is basically Mexico. Long day but got home and we went straight to the pool to play with Caleb and the neighbors that turned into playing with 3 trouble maker boys out on our block. Which then turned into Laura fixing some food for the energized and hungry boys as it got to be after 8pm. Then after playing some more the boys crashed around 9 and we finally ate dinner. Really enjoyed the community, such a good time of fellowship and I truly believe that is a glimpse of what it is to look like on a regular basis.
Last Saturday:
1. Warm up with push ups and DUs. Then did 1 attempt at max DUs unbroken hit a huge PR: 100 unbroken DUs!
2. Nancy-
5 Rounds for time of:
400M run
15 OHS, 95#
Time: 16:36
@OHS: Made huge gains, what helped me the most was catching the first rep in a squat snatch. From that point on I dont know if it just positioned the weight differently over my head or what but I was able to go unbroken on rounds 3,4 and 5. Whereas 1 and 2 were a struggle. Form just keeps getting better and what I'm trying to do is change my form around to be comfortable and most effecient if I were to draw it out. That idea when doing a lift is helping me mentally I believe.
Sunday: Late travel to Atlanta
Today:
1. 75 HSPUs for time, starting with 20 DUs EMOTM.
Time: 9:31, so 100 DUs
For a reference Dan Bailey does this in under 5 min I believe.
2. 5 Rounds for time of:
400M Run
21 KB Swings(had to use 50# db)
12 Pullups
Time: I think around 18:30, used the treadmill timer and it cleared when I stopped it.
6 x 4 back squat @ 275
30-25-20-15-10-5
5-4-4-3-3-2 (should have been 6 down to 1 but forgot on my first two rounds. Either way adds up to 21)
Wall balls and Power cleans @ 205#
8:42
Tried for unbroken power cleans, but only got 3 on the first round then it was (an attempt at) fast singles from then on.
KUNKEL
Fellas! things got crazy around here and by here I mean in Austin, McAllen and Atlanta presently. Just spinning these days. Lots of good stuff going on via conviction, motivation and of course the Holy Spirit.
Last Thurs: WOOD-
5 Rounds for time of:
Run 400M
10 Burpee box jumps, 24''
10 SDHP at 95#
10 thrusters at 95#
Time: 25:19 Didn't realize until afterwards you are suppose to rest 1 minute after each round. Would have been nice.
Friday: had to make a day trip to McAllen, TX which is basically Mexico. Long day but got home and we went straight to the pool to play with Caleb and the neighbors that turned into playing with 3 trouble maker boys out on our block. Which then turned into Laura fixing some food for the energized and hungry boys as it got to be after 8pm. Then after playing some more the boys crashed around 9 and we finally ate dinner. Really enjoyed the community, such a good time of fellowship and I truly believe that is a glimpse of what it is to look like on a regular basis.
Last Saturday:
1. Warm up with push ups and DUs. Then did 1 attempt at max DUs unbroken hit a huge PR: 100 unbroken DUs!
2. Nancy-
5 Rounds for time of:
400M run
15 OHS, 95#
Time: 16:36
@OHS: Made huge gains, what helped me the most was catching the first rep in a squat snatch. From that point on I dont know if it just positioned the weight differently over my head or what but I was able to go unbroken on rounds 3,4 and 5. Whereas 1 and 2 were a struggle. Form just keeps getting better and what I'm trying to do is change my form around to be comfortable and most effecient if I were to draw it out. That idea when doing a lift is helping me mentally I believe.
Sunday: Late travel to Atlanta
Today:
1. 75 HSPUs for time, starting with 20 DUs EMOTM.
Time: 9:31, so 100 DUs
For a reference Dan Bailey does this in under 5 min I believe.
2. 5 Rounds for time of:
400M Run
21 KB Swings(had to use 50# db)
12 Pullups
Time: I think around 18:30, used the treadmill timer and it cleared when I stopped it.
Thursday, May 15, 2014
5/15/2014
RIDGE
Today
4 rounds
8 deficit split squats holding 30# DBs
max ring rows to failure (17-16-15-14)
max push ups to failure (27-26-25-21)
21-15-9
deadlift @ 225#
hand release push ups
box jumps @ 24"
pull ups
9:36? 9:56? One of the two.
Yesterday
4 rounds
20 front rack lunges 95#
8 single arm bent row 55#
20 ghd sit ups
12-10-8
then rest 3 min
12-10-8
power cleans @ 115#
burpees
2:59, and final time 8:53
@Kunkel: I don't expect to hear from you for at least a few days, as your arms are probably still terribly sore from Meadows. That looked awful. Glad you only did one round - it would be very Kunkel-esque to do two rounds for fun.
@Europa Competition:
First workout was the bear complex plus the overhead squat. Second one was each member doing 3 rounds of 5 c2b pullups and 10 burpees to a plate, and after each member did that, remaining time left (10 min clock) was max bar muscle ups. Scores were totaled from 5 points for each bar muscle up, 1 point for toes to bar. Somehow, I cranked out 9 muscle ups, and then everyone went, then I finished with 3 before time expired. Very proud of myself there.
Next workout was 4 minutes of box jumps between a partner and I, while the other two were doing power snatches at 135#. Then we switched after 4 minutes. I forget our score, but it was a lot. I think we placed 2nd or 3rd in that one, and 2nd or 3rd in the pull up one. Last one was 10 minutes long, one movement done at a time before you move on. 50 double unders, 10 pistols, 5 power cleans @ 205, 5 front rack lunges @ 135#. We got 9 rounds and a 4 double unders, and my job was double unders all but one round. I helped out and got two rounds on the power cleans, but after the box jumps and double unders, my calves are mega shot. Very similiar to a workout I did not too long ago where I did 1500 double unders. Close to that sore.
@Podcast: Anyone here ever listen to Albert Mohler? Great stuff. If you have a few minutes, check out his "briefing" blog.
Today
4 rounds
8 deficit split squats holding 30# DBs
max ring rows to failure (17-16-15-14)
max push ups to failure (27-26-25-21)
21-15-9
deadlift @ 225#
hand release push ups
box jumps @ 24"
pull ups
9:36? 9:56? One of the two.
Yesterday
4 rounds
20 front rack lunges 95#
8 single arm bent row 55#
20 ghd sit ups
12-10-8
then rest 3 min
12-10-8
power cleans @ 115#
burpees
2:59, and final time 8:53
@Kunkel: I don't expect to hear from you for at least a few days, as your arms are probably still terribly sore from Meadows. That looked awful. Glad you only did one round - it would be very Kunkel-esque to do two rounds for fun.
@Europa Competition:
First workout was the bear complex plus the overhead squat. Second one was each member doing 3 rounds of 5 c2b pullups and 10 burpees to a plate, and after each member did that, remaining time left (10 min clock) was max bar muscle ups. Scores were totaled from 5 points for each bar muscle up, 1 point for toes to bar. Somehow, I cranked out 9 muscle ups, and then everyone went, then I finished with 3 before time expired. Very proud of myself there.
Next workout was 4 minutes of box jumps between a partner and I, while the other two were doing power snatches at 135#. Then we switched after 4 minutes. I forget our score, but it was a lot. I think we placed 2nd or 3rd in that one, and 2nd or 3rd in the pull up one. Last one was 10 minutes long, one movement done at a time before you move on. 50 double unders, 10 pistols, 5 power cleans @ 205, 5 front rack lunges @ 135#. We got 9 rounds and a 4 double unders, and my job was double unders all but one round. I helped out and got two rounds on the power cleans, but after the box jumps and double unders, my calves are mega shot. Very similiar to a workout I did not too long ago where I did 1500 double unders. Close to that sore.
@Podcast: Anyone here ever listen to Albert Mohler? Great stuff. If you have a few minutes, check out his "briefing" blog.
Wednesday, May 14, 2014
5/14/2014
KUNKEL
Today: Ran 5 miles at easy pace. Needed to stretch the legs out.
Yesterday: Meadows-
10 MUs
25 Lowers from Inverted Hang
30 Ring HSPUs
35 Ring Rows
40 Ring Push Ups
Time: 22:49
Flat out brutal on the shoulders. I did this one to give my legs a break and man o man my shoulders are feeling it today.
Today: Ran 5 miles at easy pace. Needed to stretch the legs out.
Yesterday: Meadows-
10 MUs
25 Lowers from Inverted Hang
30 Ring HSPUs
35 Ring Rows
40 Ring Push Ups
Time: 22:49
Flat out brutal on the shoulders. I did this one to give my legs a break and man o man my shoulders are feeling it today.
Monday, May 12, 2014
5/12/2014
RIDGE
KUNKEL
Dude! Nicely done, bunch of studs right there going Beastmode! What were the other WODs?
1. Warm up was 50 Hang Squat Snatches with 75#. Really focused on my form and kept feeling better. Also worked on Pistols, such a weakness and want to get hammies stronger. Felt really weak with thrusters as well so gonna spend some time focusing on various squats.
2. 5 Rounds for time of:
10 Walking Lunges with 135# in Front Rack position
10 Push Jerk with 135#
Time: 13:36
This was one of the toughest WODs I've done. Not sure of it was the weight or the humidity outside or a combo of the both but I was hurting during this one bad. AJ you should be able to kill this one. I bet you could get 2 or 3 rounds without dropping the weight. I had to drop after the lunges and once during Jerks. My wrists were really hurting even though I had them taped. Just a sissy boy I guess!
@Kunkel: Hamilton Pool looks fun! Seems like a great time on Mother's Day for the family.
@Europa: Out of 14 teams we got 4th. Had a blast. Another team from our gym got 2nd and took home prize money, and another team in a different division got 2nd also, with prize money. Great turn out from our gym, and I think everyone had fun. What hurt us was the first workout (bear complex + overhead squat), where 3-4 reps separated us from 2nd and 3rd place. But we were top 3-4 in the other 3 workouts. Either way, had a ton of fun and loved competing with these guys.
KUNKEL
Dude! Nicely done, bunch of studs right there going Beastmode! What were the other WODs?
1. Warm up was 50 Hang Squat Snatches with 75#. Really focused on my form and kept feeling better. Also worked on Pistols, such a weakness and want to get hammies stronger. Felt really weak with thrusters as well so gonna spend some time focusing on various squats.
2. 5 Rounds for time of:
10 Walking Lunges with 135# in Front Rack position
10 Push Jerk with 135#
Time: 13:36
This was one of the toughest WODs I've done. Not sure of it was the weight or the humidity outside or a combo of the both but I was hurting during this one bad. AJ you should be able to kill this one. I bet you could get 2 or 3 rounds without dropping the weight. I had to drop after the lunges and once during Jerks. My wrists were really hurting even though I had them taped. Just a sissy boy I guess!
Sunday, May 11, 2014
5/11/2014
KUNKEL
Mother's day WOD while YaYa was napping and Momma was shopping.
Rnd. 1: 21, 15,9 of
Thrusters at 95#
KB Swings at 55#
Time: 5:49
Rnd. 2: Annie
50,40,30,20,10 rep rounds of DUs and situps
Time: 8:35
Overtime went to Hamilton Pool, pretty cool place! Here are a few pics of it!
Mother's day WOD while YaYa was napping and Momma was shopping.
Rnd. 1: 21, 15,9 of
Thrusters at 95#
KB Swings at 55#
Time: 5:49
Rnd. 2: Annie
50,40,30,20,10 rep rounds of DUs and situps
Time: 8:35
Overtime went to Hamilton Pool, pretty cool place! Here are a few pics of it!
Saturday, May 10, 2014
5/10/2014
KUNKEL
Hot one out there today!
For time:
Run1.5 miles
Max effort for 30s of Bar MUs(10)
3 Rounds of: 15 Burpees and 15 K2E
Run 2 miles
Time: 33:08
Felt good to burn and get the lungs hurtin!
Happy Momma's Day out there!
Hot one out there today!
For time:
Run1.5 miles
Max effort for 30s of Bar MUs(10)
3 Rounds of: 15 Burpees and 15 K2E
Run 2 miles
Time: 33:08
Felt good to burn and get the lungs hurtin!
Happy Momma's Day out there!
Friday, May 9, 2014
5/9/2014
KUNKEL
Whew! Man it's been a crazy past 10 days or so. Last weekend, went chasing Axis deer with my Pops and it was a blast. We put some pretty good stalks on some axis and Pops got a couple of shots but no connection. Such a rush getting close to a group of animals without your wearabouts being known. When they bust you all you can do is be proud you were as close as you were. Got back from the hunt late Sunday, caught a 6am flight Monday morning to Park City UT. Monday was non-stop, ran in mid 30 degree mountain weather Tues and Wednesday. Tuesday was about a 7 miler since I got LOST! Wednesday did about 3.5 plus 50 burpees for time, altitude was getting to me.
Thurs: rested like a bum.
Today: Regional WOD 6 modified.
800M Run(not sure how it compares to 50 cal row)
50 Box Jump overs at 24"
50 Deadlifts at 185#(suck)
50 Wallballs at 10' with 20#
25 HSPUs(not sure if that hurt or helped compared to rx)
50 Wallballs
50 Deadlifts
50 Box Jumps
800M run
Time: 43:17
Pretty rough no doubt.
@PapaKlint: I'll tell you this, as this pregnancy progresses and you get to hold the prescious angel you will reach a point that being in shape and being healthy enough to dance/ wrestle/ out run/ out lift/ beat up potential boyfriends/ and physically push yourselves together will motivate you to stay in shape. I often dream about being able to physically do whatever Caleb wants to do, no matter my age. Even this past weekend chasing axis deer, I was thankful Dad and I can do that together. He's having a knee surgery(first of a couple all goo things) that will hopefully set him up to be able to hunt the mountains for years to come and I couldn't be more excited. to me it is more important for me to be physically capable to do things with my kids and Lord willing grandkids someday than to enjoy alcohol often, crappy food frequently and lazy couch potatoe days more than necessary. Hope this makes sense, any thoughts?
Whew! Man it's been a crazy past 10 days or so. Last weekend, went chasing Axis deer with my Pops and it was a blast. We put some pretty good stalks on some axis and Pops got a couple of shots but no connection. Such a rush getting close to a group of animals without your wearabouts being known. When they bust you all you can do is be proud you were as close as you were. Got back from the hunt late Sunday, caught a 6am flight Monday morning to Park City UT. Monday was non-stop, ran in mid 30 degree mountain weather Tues and Wednesday. Tuesday was about a 7 miler since I got LOST! Wednesday did about 3.5 plus 50 burpees for time, altitude was getting to me.
Thurs: rested like a bum.
Today: Regional WOD 6 modified.
800M Run(not sure how it compares to 50 cal row)
50 Box Jump overs at 24"
50 Deadlifts at 185#(suck)
50 Wallballs at 10' with 20#
25 HSPUs(not sure if that hurt or helped compared to rx)
50 Wallballs
50 Deadlifts
50 Box Jumps
800M run
Time: 43:17
Pretty rough no doubt.
@PapaKlint: I'll tell you this, as this pregnancy progresses and you get to hold the prescious angel you will reach a point that being in shape and being healthy enough to dance/ wrestle/ out run/ out lift/ beat up potential boyfriends/ and physically push yourselves together will motivate you to stay in shape. I often dream about being able to physically do whatever Caleb wants to do, no matter my age. Even this past weekend chasing axis deer, I was thankful Dad and I can do that together. He's having a knee surgery(first of a couple all goo things) that will hopefully set him up to be able to hunt the mountains for years to come and I couldn't be more excited. to me it is more important for me to be physically capable to do things with my kids and Lord willing grandkids someday than to enjoy alcohol often, crappy food frequently and lazy couch potatoe days more than necessary. Hope this makes sense, any thoughts?
Thursday, May 8, 2014
5/8/2014
RIDGE
Yesterday
Masters Qualifier Workout #3
3 rounds for time
50 cal row
15 handstand push ups
50 double unders
13:26
Averaged 4:30/round, booked it on the last one to finish asap.
Tuesday
EMOTM 14 minutes
40 double unders one minute
3 power cleans @ 205 the next minute
rest 10 minutes
3 rounds
5 c2b pull ups
10 burpees to a plate
rest 1:20
max unbroken bar muscle ups
5 (in :30)
Yesterday
Masters Qualifier Workout #3
3 rounds for time
50 cal row
15 handstand push ups
50 double unders
13:26
Averaged 4:30/round, booked it on the last one to finish asap.
Tuesday
EMOTM 14 minutes
40 double unders one minute
3 power cleans @ 205 the next minute
rest 10 minutes
3 rounds
5 c2b pull ups
10 burpees to a plate
rest 1:20
max unbroken bar muscle ups
5 (in :30)
Wednesday, May 7, 2014
5/6/2014
FARRAR
I can only admire what y'all be throwing around these days. For once in my life, I have finally gained some weight. I have been told it is called sympathy weight. Whatever it is, running twice a week is not keeping it away. And traveling for work is not helping either. TK, how do you do it?
Run
2.5 miles/week
@being big papa: Kunkel, I have a lot to learn from ya. Little guy/gal turns 20 weeks tomorrow. Last weeks ultrasound was incredible. Good times ahead.
I can only admire what y'all be throwing around these days. For once in my life, I have finally gained some weight. I have been told it is called sympathy weight. Whatever it is, running twice a week is not keeping it away. And traveling for work is not helping either. TK, how do you do it?
Run
2.5 miles/week
@being big papa: Kunkel, I have a lot to learn from ya. Little guy/gal turns 20 weeks tomorrow. Last weeks ultrasound was incredible. Good times ahead.
Monday, May 5, 2014
5/5/2014
RIDGE
CrossFit Regionals workout 6
For time
50 cal row
50 box jump overs 24"
25 deadlift @ 180#
50 wall balls
50 ring dips
50 wall balls
25 deadlift @ 180#
50 box jump overs 24"
50 cal row
I only did 25 instead of 50 on the deadlift. I knew that if I did a total of 100 deadlift that I would blow my hamstrings/back up, and I don't need that going into my competition on Saturday. Probably a good thing I did, my legs are torched right now! Total time: 28:18. I think the cap on this is 30 minutes, which I'm sure I would go well beyond given I only did half the amount of deadlifts.
Sunday:
4 rounds
500m row
20 front rack lunges @ 115#
30 hollow rocks
25 push ups
Saturday:
5 x 10 back squat @ 205#, rest :90
then
12-10-8-6-4-2
Clean and jerks @ 135#
burpees over bar
7:46
rested about an hour
bench press 6 x 6 @ 185#, closer grip than normal
then
For time
30 toes to bar
25 deadlift @ 135#
20 box jumps
15 power snatch @ 135#
10 chest to bar pull ups
5 squat snatch @ 135#
8:10
Friday:
Strength-
4 rounds
10 backwards lunges
10 GH raises
10 double KB bent row @ 55#
7 rounds
10 pull ups
10 kb swings
10 burpees
10:12
@Workouts: Feel like Kunkel a little bit, working out like a madman - 3-4 days in a row, sometimes even two (2!) workouts in one day.
@ACTS: As we wrap up our Acts series at church, one thing that jumps out at me. The boldness of the disciples to never waste an opportunity to share the gospel. Boldness in the sense that, no matter the circumstance, or the potential consequence, Paul (and others) would share the gospel. I always struggle even when the time is there, when God has teed it up for me; I still struggle to get the words out of my mouth to share my testimony, to share the good news, to share ANYTHING gospel related. I fail. But hearing of how the disciples carried themselves, how they were blessed and used their talents / strengths to further the Kingdom, is really inspiring. And challenging at the same time. For out of joy, the church multiplies. Love hearing that. Praying that you guys make the most of your opportunities in life, work, everything.
CrossFit Regionals workout 6
For time
50 cal row
50 box jump overs 24"
25 deadlift @ 180#
50 wall balls
50 ring dips
50 wall balls
25 deadlift @ 180#
50 box jump overs 24"
50 cal row
I only did 25 instead of 50 on the deadlift. I knew that if I did a total of 100 deadlift that I would blow my hamstrings/back up, and I don't need that going into my competition on Saturday. Probably a good thing I did, my legs are torched right now! Total time: 28:18. I think the cap on this is 30 minutes, which I'm sure I would go well beyond given I only did half the amount of deadlifts.
Sunday:
4 rounds
500m row
20 front rack lunges @ 115#
30 hollow rocks
25 push ups
Saturday:
5 x 10 back squat @ 205#, rest :90
then
12-10-8-6-4-2
Clean and jerks @ 135#
burpees over bar
7:46
rested about an hour
bench press 6 x 6 @ 185#, closer grip than normal
then
For time
30 toes to bar
25 deadlift @ 135#
20 box jumps
15 power snatch @ 135#
10 chest to bar pull ups
5 squat snatch @ 135#
8:10
Friday:
Strength-
4 rounds
10 backwards lunges
10 GH raises
10 double KB bent row @ 55#
7 rounds
10 pull ups
10 kb swings
10 burpees
10:12
@Workouts: Feel like Kunkel a little bit, working out like a madman - 3-4 days in a row, sometimes even two (2!) workouts in one day.
@ACTS: As we wrap up our Acts series at church, one thing that jumps out at me. The boldness of the disciples to never waste an opportunity to share the gospel. Boldness in the sense that, no matter the circumstance, or the potential consequence, Paul (and others) would share the gospel. I always struggle even when the time is there, when God has teed it up for me; I still struggle to get the words out of my mouth to share my testimony, to share the good news, to share ANYTHING gospel related. I fail. But hearing of how the disciples carried themselves, how they were blessed and used their talents / strengths to further the Kingdom, is really inspiring. And challenging at the same time. For out of joy, the church multiplies. Love hearing that. Praying that you guys make the most of your opportunities in life, work, everything.
Wednesday, April 30, 2014
4/30/2014
RIDGE
Mixing things up with strength for next few weeks.
Yesterday
4 rounds
step ups 10 w/ 15# DB in each hand
pull ups to failure (11-8-8-9)
SLDL w/ 55# DB
100 Push presses for time, 135#
4:49
then
21-15-9
Double Unders
Wall Balls
Ring Dips
Dips took it WAY out of me! Sucked big time.
5:50 or so
Today
4 rounds
20 walking lunges w/ 55# DB each hand
10 single arm bent row
25 GHD sit ups
AMRAP 10 min
250m row
25 push ups
4 rounds plus 1 push up
5 x 5 unbroken c2b pull ups, :15 rest in between
One min unbroken plank with 45# plate
@Kunkel's WODs: Need to try some of the one's you've been crushing lately.
Less than two weeks until Europa competition... getting geared up and ready!
Mixing things up with strength for next few weeks.
Yesterday
4 rounds
step ups 10 w/ 15# DB in each hand
pull ups to failure (11-8-8-9)
SLDL w/ 55# DB
100 Push presses for time, 135#
4:49
then
21-15-9
Double Unders
Wall Balls
Ring Dips
Dips took it WAY out of me! Sucked big time.
5:50 or so
Today
4 rounds
20 walking lunges w/ 55# DB each hand
10 single arm bent row
25 GHD sit ups
AMRAP 10 min
250m row
25 push ups
4 rounds plus 1 push up
5 x 5 unbroken c2b pull ups, :15 rest in between
One min unbroken plank with 45# plate
@Kunkel's WODs: Need to try some of the one's you've been crushing lately.
Less than two weeks until Europa competition... getting geared up and ready!
Tuesday, April 29, 2014
4/29/2014
KUNKEL
Monday: Rested like a lazy bum.
Today- For time of:
50 Deadlifts @115#
50 Walking Lunges
40 Back Squats @115#
40 Hollow Rocks
30 Power Cleans @115#
30 Burpee Box Jumps @24"
20 Thrusters @115#
20 Triple Unders: Had 24 attempts and 16 successful reps
Time: 24:54
Monday: Rested like a lazy bum.
Today- For time of:
50 Deadlifts @115#
50 Walking Lunges
40 Back Squats @115#
40 Hollow Rocks
30 Power Cleans @115#
30 Burpee Box Jumps @24"
20 Thrusters @115#
20 Triple Unders: Had 24 attempts and 16 successful reps
Time: 24:54
Sunday, April 27, 2014
4/27/2014
KUNKEL
Today-
1. 50 Clean and Jerks @ 135#
Time: 12:47
2. 50 Squat Snatches @ 95#
Really working on form and catching the weight in the squat. Felt really good to get the weight controlled. So, I struggle OHSing anyways and I've had to work on my feet placement, wider the easier my body thinks. However, today i focused on keeping my feet close from the snatch to the OHS. Huge difference!
Time: 11:47
Overtime: Help neighbor shovel some dirt for his sons sandbox.
Yesterday- 4 Rounds for time of: Collin(realizing now as I looked up the workout suppose to be 6 rounds dangit)
400M run with 55#KB(suppose to be 50# sandbag)
12 pushpress @ 115#
12 box jumps @ 24"
12 SDHPs @ 115#(suppose to be 95#)
Time: 24:22
@Run with KB, brutal just brutal. Shoulders are still hurting from the KB being on them while running.
Catch up from the week: Rested last sunday, Ran Monday, lazy/ rest tues-fri. Felt good/ really drove me nuts to rest this week. Just felt really worn out, like the travel was finally catching up to me. I think it frustrated me to not have planned to take so long off.
@Ridge: Dude those are some serious partner WODs!
@Pappa Klint: You'se gonna be a daddy!!! Proud of you and know I'll be humbled by your fatherlike nature and nurture for that baby!
Today-
1. 50 Clean and Jerks @ 135#
Time: 12:47
2. 50 Squat Snatches @ 95#
Really working on form and catching the weight in the squat. Felt really good to get the weight controlled. So, I struggle OHSing anyways and I've had to work on my feet placement, wider the easier my body thinks. However, today i focused on keeping my feet close from the snatch to the OHS. Huge difference!
Time: 11:47
Overtime: Help neighbor shovel some dirt for his sons sandbox.
Yesterday- 4 Rounds for time of: Collin(realizing now as I looked up the workout suppose to be 6 rounds dangit)
400M run with 55#KB(suppose to be 50# sandbag)
12 pushpress @ 115#
12 box jumps @ 24"
12 SDHPs @ 115#(suppose to be 95#)
Time: 24:22
@Run with KB, brutal just brutal. Shoulders are still hurting from the KB being on them while running.
Catch up from the week: Rested last sunday, Ran Monday, lazy/ rest tues-fri. Felt good/ really drove me nuts to rest this week. Just felt really worn out, like the travel was finally catching up to me. I think it frustrated me to not have planned to take so long off.
@Ridge: Dude those are some serious partner WODs!
@Pappa Klint: You'se gonna be a daddy!!! Proud of you and know I'll be humbled by your fatherlike nature and nurture for that baby!
Saturday, April 26, 2014
4/26/2014
RIDGE
From yesterday's partner workout, finished it up in about 37-38 minutes. Runs with 25#, everything else with a 45#. Pretty tough, lotsa moving going on and quick breaks. Props to Karl, if you're reading this; great job.
Today
4 min AMRAP
rest 1 min
7 min AMRAP
rest 1 min
then total for time
400m run
30 KB swings @ 70#
15 burpee box jumps 24"
30 ab mat sit ups
30 hang squat cleans @ 75#
30 hand release push ups
15 chest to bar pull ups
30 shoulder to overhead @ 75#
12 burpee box jumps, 5 hang squat cleans, then all for time: 11:02
(total time on the clock was 24:02)
Someone here has gone from DUDE to DAD - Mr. Klinton Farrar! Congrats! We can finally talk about it on the cyber web now that the man has broken the news to me. Can't wait to see the fam in person and celebrate.
From yesterday's partner workout, finished it up in about 37-38 minutes. Runs with 25#, everything else with a 45#. Pretty tough, lotsa moving going on and quick breaks. Props to Karl, if you're reading this; great job.
Today
4 min AMRAP
rest 1 min
7 min AMRAP
rest 1 min
then total for time
400m run
30 KB swings @ 70#
15 burpee box jumps 24"
30 ab mat sit ups
30 hang squat cleans @ 75#
30 hand release push ups
15 chest to bar pull ups
30 shoulder to overhead @ 75#
12 burpee box jumps, 5 hang squat cleans, then all for time: 11:02
(total time on the clock was 24:02)
Someone here has gone from DUDE to DAD - Mr. Klinton Farrar! Congrats! We can finally talk about it on the cyber web now that the man has broken the news to me. Can't wait to see the fam in person and celebrate.
Friday, April 25, 2014
4/25/2014
RIDGE
Few workouts from the week
Wednesday
Ran through the team workouts with my partners for our competition next month.
8 minutes total
for 4 minutes:
partner and I do max box jumps, while the other two teammates do max rep 135# power snatches
then for final four minutes, we switch roles - partner and I do max rep snatches, the other two do max rep box jumps.
My partner and I: 54 power snatches, 147 box jumps
The other workout:
10 min amrap
50 double unders
10 pistols
5 power cleans @ 205#
5 lunges with bar in front rack @ 135#
Got 7 rounds and change
Thursday
Overhead squat technique work, then
4 rounds of 4 min each:
15 clean and jerks @ 135#
18 kb swings @ 53#
21 air squats
Splits were: 2:21, 2:30, 2:40, 2:40
then 100 reps @ 135# bench press, not for time
Today: A gross partner workout.
1 mile run w/ partner w/ plate
100 plate thrusters
100 plate swings (like kb swings)
100 OH plate lunges
100 push-ups with plate on back
100 plate squats (hold plate however)
800m run w/ partner w/ plate
Few workouts from the week
Wednesday
Ran through the team workouts with my partners for our competition next month.
8 minutes total
for 4 minutes:
partner and I do max box jumps, while the other two teammates do max rep 135# power snatches
then for final four minutes, we switch roles - partner and I do max rep snatches, the other two do max rep box jumps.
My partner and I: 54 power snatches, 147 box jumps
The other workout:
10 min amrap
50 double unders
10 pistols
5 power cleans @ 205#
5 lunges with bar in front rack @ 135#
Got 7 rounds and change
Thursday
Overhead squat technique work, then
4 rounds of 4 min each:
15 clean and jerks @ 135#
18 kb swings @ 53#
21 air squats
Splits were: 2:21, 2:30, 2:40, 2:40
then 100 reps @ 135# bench press, not for time
Today: A gross partner workout.
1 mile run w/ partner w/ plate
100 plate thrusters
100 plate swings (like kb swings)
100 OH plate lunges
100 push-ups with plate on back
100 plate squats (hold plate however)
800m run w/ partner w/ plate
Monday, April 21, 2014
4/21/2014
RIDGE
Today
Bench press work
5 x 3 @ 215#
4 rounds
1 min of 75# thrusters
1 min of 24" box jumps
1 min of cal row
1 min break
fight gone bad style, no rest between stations, running total for reps, one score
237
then later
back squat work
5 x 5 @ 275
@Kunkel: Pretty impressive stuff! GREAT job on improvements also.
Today
Bench press work
5 x 3 @ 215#
4 rounds
1 min of 75# thrusters
1 min of 24" box jumps
1 min of cal row
1 min break
fight gone bad style, no rest between stations, running total for reps, one score
237
then later
back squat work
5 x 5 @ 275
@Kunkel: Pretty impressive stuff! GREAT job on improvements also.
Saturday, April 19, 2014
4/19/2014
KUNKEL
Today: Family fun run(3.5 miles) with 100 burpees mixed in and that's a wrap for 50 burpees for 40 days! Definitely a challenge and good reminder that our suffering doesn't hold a candle to the suffering Christ endured for us out of love!
Yesterday:
1. Max Power Clean: PR of a measly 205, but plus 20# from previous
2. 4 Rounds: 2 Power Cleans @165#, 8 Deficeit HSPUs, 12 V-ups
Time: 5:22
3. Isabel: 30 Snatches for time at 135#
Time: 5:42 Huge PR down from 9:22. I was stoked with this one. At IronHorse when doing the Box jump Snatch WOD they coached me to move my feet closer together and it made a huge difference.
Thursday Did AJ's WOD from 4/7
50 Reps of each:
-Walking Lunges
-Push Press @ 65#
-Sit ups
-KB swings @ 55#
-Burpees
Time: 9:23
Rested about 30 min and did it again: Time: 11:12
Pretty rough WOD. First round I was able to do everything unnbroken but burpees, got to 30 and had to rest. 2nd round had to rest for everything, too smoked.
Today: Family fun run(3.5 miles) with 100 burpees mixed in and that's a wrap for 50 burpees for 40 days! Definitely a challenge and good reminder that our suffering doesn't hold a candle to the suffering Christ endured for us out of love!
Yesterday:
1. Max Power Clean: PR of a measly 205, but plus 20# from previous
2. 4 Rounds: 2 Power Cleans @165#, 8 Deficeit HSPUs, 12 V-ups
Time: 5:22
3. Isabel: 30 Snatches for time at 135#
Time: 5:42 Huge PR down from 9:22. I was stoked with this one. At IronHorse when doing the Box jump Snatch WOD they coached me to move my feet closer together and it made a huge difference.
Thursday Did AJ's WOD from 4/7
50 Reps of each:
-Walking Lunges
-Push Press @ 65#
-Sit ups
-KB swings @ 55#
-Burpees
Time: 9:23
Rested about 30 min and did it again: Time: 11:12
Pretty rough WOD. First round I was able to do everything unnbroken but burpees, got to 30 and had to rest. 2nd round had to rest for everything, too smoked.
Friday, April 18, 2014
4/17/2014
RIDGE
Good Friday
Pat Sherwood inspired wod
5 min AMRAP
3 power cleans @ 205#
3 hspu
Rest 5 min
5 min AMRAP
4 power cleans @ 185#
3 burpee c2b pull ups
Rest 5 min
5 min AMRAP
10 toes to bar
10 push ups
10 squats holding two 35# kbs in front rack
5+1 PC, 4+4 PC, 3+8 squats
Then did around 5 rounds of 10 front rack lunges @135#
Some notes from the week: 265 squat clean - pr! - birth week, not birthday, for my wife, so we are celebrating with a trip to winstar for a concert, diet is awful, been doing a few team workouts for prep of our competition.
@kunkel. Great job on the wods! Deadlift/DU couplet looks fun, and the snatch/box jump is a great one too; very similar to a competition wod coming up. Keep it up on the burpees, light at the end of the tunnel is near!
Good Friday
Pat Sherwood inspired wod
5 min AMRAP
3 power cleans @ 205#
3 hspu
Rest 5 min
5 min AMRAP
4 power cleans @ 185#
3 burpee c2b pull ups
Rest 5 min
5 min AMRAP
10 toes to bar
10 push ups
10 squats holding two 35# kbs in front rack
5+1 PC, 4+4 PC, 3+8 squats
Then did around 5 rounds of 10 front rack lunges @135#
Some notes from the week: 265 squat clean - pr! - birth week, not birthday, for my wife, so we are celebrating with a trip to winstar for a concert, diet is awful, been doing a few team workouts for prep of our competition.
@kunkel. Great job on the wods! Deadlift/DU couplet looks fun, and the snatch/box jump is a great one too; very similar to a competition wod coming up. Keep it up on the burpees, light at the end of the tunnel is near!
Thursday, April 17, 2014
4/16/2014
KUNKEL
Sorry I havent been posting, but here's the catch up and all are from IronHorse.
Last Friday:
1. Work on snatch form with pause snatch, pull+snatch(medium weight)
2. EMOM starting with 0 for 14 minutes
Evens: 5 Power Snatch @135#
Odds: 15 Box Jumps @24"
Got it in with plenty of time. Box Jumps were really a resting period. Good WOD though, next time might try to go for as many minutes as possible.
Monday:
1. Front Squats: 4x2 with 185#, 215 and 235 as the rounds. 235 actually felt pretty good
2. 7 min AMRAP 15 Deadlifts @185#/ 30 DUs
Got 5 Rounds plus 8 Deadlifts
Tough WOD, back is still feeling it in a good way.
Tues:
1. MU skill work
2. For Time: 25 Burpees, 10 MUs, 25 Burpees. Time: 4:08.
@ThisWOD: thing hurt, got 8 MUs strung together but still had only about the top 4th or 5th time at the box. One guy hammered it out in 2:45!
@Ironhorse: Ridge, sorry I didn't respond to your post. When I've been in Fort Worth, I've been staying over on university about 5 minutes from Ironhorse and hammering projects out all night. Hopefully I can get some flexibility wiehn I'm up there and let you destroy me in a WOD or two!
@Burpees: Been staying on the up and up with all these burpees. There's been a few days that we miss andhave to do 100 the next but overall doing the total no worries.
Sorry I havent been posting, but here's the catch up and all are from IronHorse.
Last Friday:
1. Work on snatch form with pause snatch, pull+snatch(medium weight)
2. EMOM starting with 0 for 14 minutes
Evens: 5 Power Snatch @135#
Odds: 15 Box Jumps @24"
Got it in with plenty of time. Box Jumps were really a resting period. Good WOD though, next time might try to go for as many minutes as possible.
Monday:
1. Front Squats: 4x2 with 185#, 215 and 235 as the rounds. 235 actually felt pretty good
2. 7 min AMRAP 15 Deadlifts @185#/ 30 DUs
Got 5 Rounds plus 8 Deadlifts
Tough WOD, back is still feeling it in a good way.
Tues:
1. MU skill work
2. For Time: 25 Burpees, 10 MUs, 25 Burpees. Time: 4:08.
@ThisWOD: thing hurt, got 8 MUs strung together but still had only about the top 4th or 5th time at the box. One guy hammered it out in 2:45!
@Ironhorse: Ridge, sorry I didn't respond to your post. When I've been in Fort Worth, I've been staying over on university about 5 minutes from Ironhorse and hammering projects out all night. Hopefully I can get some flexibility wiehn I'm up there and let you destroy me in a WOD or two!
@Burpees: Been staying on the up and up with all these burpees. There's been a few days that we miss andhave to do 100 the next but overall doing the total no worries.
Tuesday, April 15, 2014
4/15/14
RIDGE
Workouts from the week
Did a team workout on Saturday. Exercises with * denote one teammate works at a time, others, two at a time
75 squat cleans @ 155#
150 toes to bar *
150 box jumps
75 thrusters @ 135#
150 burpees
150 double unders *
30' walking lunge with 35# overhead *
time: 20 minutes or so
Sunday: Partner workout
25 minute amrap
10 barbell thrusters
15 med ball sit ups
20 med ball swings (just like kettle bell swings)
25 med ball squat cleans
30 burpees over med ball
200m run w/ med ball
almost 4 rounds even
Monday
4 x 10 back squat @ 205#
then 4 rounds of Barbara
Time: 27:29. Not pleased with this, should have planned better to have more time but I could only get 4 rounds in instead of the full 5 rounds. Push ups are just brutal for me. My bench is getting better, but I really thought that would translate to a better, more consistent push up, but evidently not.
Workouts from the week
Did a team workout on Saturday. Exercises with * denote one teammate works at a time, others, two at a time
75 squat cleans @ 155#
150 toes to bar *
150 box jumps
75 thrusters @ 135#
150 burpees
150 double unders *
30' walking lunge with 35# overhead *
time: 20 minutes or so
Sunday: Partner workout
25 minute amrap
10 barbell thrusters
15 med ball sit ups
20 med ball swings (just like kettle bell swings)
25 med ball squat cleans
30 burpees over med ball
200m run w/ med ball
almost 4 rounds even
Monday
4 x 10 back squat @ 205#
then 4 rounds of Barbara
Time: 27:29. Not pleased with this, should have planned better to have more time but I could only get 4 rounds in instead of the full 5 rounds. Push ups are just brutal for me. My bench is getting better, but I really thought that would translate to a better, more consistent push up, but evidently not.
Friday, April 11, 2014
4/11/2014
RIDGE
Yesterday
3 rounds of 3min with 1 min rest
9 thrusters
9 toes to bar
9 hand release push ups
pick up where I left off each round
total of 187 reps, two push ups shy of 7 full rounds
6 x 5 bench press @ 205
3 x 25 GHD sit ups
Today
few rounds of 185# back squat to warm up
then
12 min amrap
3 power snatch @ 135#
6 overhead squats @ 135#
9 burpee box jumps @ 30"
5 rounds plus 1 burpee box jump
That was with a brief interruption from a teacher needing me, but man was I smoked at the end of that.
@IronHorse: Man, please tell me when your'e in town next! Would love to meet up with you for a wod. I don't know if you have a come and go deal with Iron Horse, as I'm sure that's where it's convenient for you to get a workout when you're in town. Maybe we could find a gym half way between you and I and we can get a workout in.
Yesterday
3 rounds of 3min with 1 min rest
9 thrusters
9 toes to bar
9 hand release push ups
pick up where I left off each round
total of 187 reps, two push ups shy of 7 full rounds
6 x 5 bench press @ 205
3 x 25 GHD sit ups
Today
few rounds of 185# back squat to warm up
then
12 min amrap
3 power snatch @ 135#
6 overhead squats @ 135#
9 burpee box jumps @ 30"
5 rounds plus 1 burpee box jump
That was with a brief interruption from a teacher needing me, but man was I smoked at the end of that.
@IronHorse: Man, please tell me when your'e in town next! Would love to meet up with you for a wod. I don't know if you have a come and go deal with Iron Horse, as I'm sure that's where it's convenient for you to get a workout when you're in town. Maybe we could find a gym half way between you and I and we can get a workout in.
Thursday, April 10, 2014
4/10/2014
KUNKEL
Wew! Dude Bear complex with OHS you crazy!
Yesterday ran for 52 minutes, not sure how far. Went from Trinity river at the University Bridge to backside of Downtown.
Today at IronHorse:
Max rep ball slam with 40#, 90 seconds. 35 reps. First time doing these and they hurt for sure. I was already gassed going into the actual WOD.
15,12,9,6,3 Rep Rounds of:
C2B Pull ups
Burpees
Time: 5:08, fastest on the board with the 6:30 class still to go.
Overtime: Rowed 3200 meters, took around 12 or 13 minutes, forgot to look at final.
@ABOX: So much better than by yourself! Can't stress that enough!
Wew! Dude Bear complex with OHS you crazy!
Yesterday ran for 52 minutes, not sure how far. Went from Trinity river at the University Bridge to backside of Downtown.
Today at IronHorse:
Max rep ball slam with 40#, 90 seconds. 35 reps. First time doing these and they hurt for sure. I was already gassed going into the actual WOD.
15,12,9,6,3 Rep Rounds of:
C2B Pull ups
Burpees
Time: 5:08, fastest on the board with the 6:30 class still to go.
Overtime: Rowed 3200 meters, took around 12 or 13 minutes, forgot to look at final.
@ABOX: So much better than by yourself! Can't stress that enough!
Wednesday, April 9, 2014
4/9/2014
RIDGE
Yesterday
8 x 1, 1:45 rest in between
215 hang squat clean, work on technique (85% of 1rm)
then a few hours later
4rounds
12 deadlifts
9 hang cleans
6 push jerks
50 double unders
@ 165#
9:12
today
work up to a 1rm push press
210#
then
3 rounds for time
400m run
15 box jumps
15 pull ups
15 wall balls
11:21
If I had access to a kettlebell, I would have done the Kunkel workout of 40/50/60, KB swings, pull ups, and I think box jumps.
@POSE: That's awesome that you're staying committed to it! I think at some point before my life is over, I'll do a full marathon. It's so much commitment, as I'm sure you guys can attest, and factoring in the weather (from our experience at the rock and roll), IT bands, and training... its QUITE a commitment. Sounds like I'm talking myself out of ever doing one haha. But yeah, stick with the pose and you'll be solid. Stretch IT bands regularly, do some filming and evaluate yourself often. Coach's eye has done wonders for me. One exercise that I forgot to mention to you last post, for practicing pose and getting INTO the pose consistently - Jump rope. When you're jumping rope, jump rope in place performing the pose, bringing the knee up and heel to hip, then lean forward to create a forward move, then drop the jump rope, and you've got it. You know you're wrong if you're rope hits your foot. Great exercise.
@Bear complex: Always a brutal workout, but great to see the improvement. I am doing a competition next month and have a version of the bear complex with an overhead squat @ 135#.
Yesterday
8 x 1, 1:45 rest in between
215 hang squat clean, work on technique (85% of 1rm)
then a few hours later
4rounds
12 deadlifts
9 hang cleans
6 push jerks
50 double unders
@ 165#
9:12
today
work up to a 1rm push press
210#
then
3 rounds for time
400m run
15 box jumps
15 pull ups
15 wall balls
11:21
If I had access to a kettlebell, I would have done the Kunkel workout of 40/50/60, KB swings, pull ups, and I think box jumps.
@POSE: That's awesome that you're staying committed to it! I think at some point before my life is over, I'll do a full marathon. It's so much commitment, as I'm sure you guys can attest, and factoring in the weather (from our experience at the rock and roll), IT bands, and training... its QUITE a commitment. Sounds like I'm talking myself out of ever doing one haha. But yeah, stick with the pose and you'll be solid. Stretch IT bands regularly, do some filming and evaluate yourself often. Coach's eye has done wonders for me. One exercise that I forgot to mention to you last post, for practicing pose and getting INTO the pose consistently - Jump rope. When you're jumping rope, jump rope in place performing the pose, bringing the knee up and heel to hip, then lean forward to create a forward move, then drop the jump rope, and you've got it. You know you're wrong if you're rope hits your foot. Great exercise.
@Bear complex: Always a brutal workout, but great to see the improvement. I am doing a competition next month and have a version of the bear complex with an overhead squat @ 135#.
Tuesday, April 8, 2014
4/8/2014
KUNKEL
Shoulders and upper back were feeling it after yesterday.
Today: Did a WOD Klint had sent me back in December 2011, my time at that point was 17:25.
"Death by Bear"
For Time:
7 Bear complex at 135#
50 DUs
5 Bear comples at 135#
75 DUs
3 Bear Complex at 135#
100 DUs
Time: 9:59
Overtime: 30 Squat Cleans, not for time. Just focusing on form and getting under the weight and keeping my feet from speading wide. Made a difference to widen my grip and try to drop my butt down as soon as I get the weight as high as possible.
Double Overtime: Run 1 Mile, breaking up my 50 burpees approximately every 400M. Time: 12 and change. I intended to focus on Pose but I was so smoked it was hard to do so.
Shoulders and upper back were feeling it after yesterday.
Today: Did a WOD Klint had sent me back in December 2011, my time at that point was 17:25.
"Death by Bear"
For Time:
7 Bear complex at 135#
50 DUs
5 Bear comples at 135#
75 DUs
3 Bear Complex at 135#
100 DUs
Time: 9:59
Overtime: 30 Squat Cleans, not for time. Just focusing on form and getting under the weight and keeping my feet from speading wide. Made a difference to widen my grip and try to drop my butt down as soon as I get the weight as high as possible.
Double Overtime: Run 1 Mile, breaking up my 50 burpees approximately every 400M. Time: 12 and change. I intended to focus on Pose but I was so smoked it was hard to do so.
Monday, April 7, 2014
4/7/2014
RIDGE
Few workouts from the week
Today
10-9-8...2-1
Bench Press 185#
chest to bar pull ups
Not for time.
May row later, maybe a nice easy 2k or so.
Yesterday
Back Squat work
13-13-12-12
Rest 1:45 between sets
185#
50 reps of each
-walking lunges
-push press @ 65#
-sit ups
-kb swings @ 53#
-burpees
9:45. Could have gone faster on the burpees, like always, but doing this by myself was kinda rough. Broke up the swings at 30/20. Everything else, sans burpees, was unbroken. Good one for you Kunkel to teach me a lesson.
Saturday: Off
Friday
Another PR!
195# hang squat snatch. Had 200# at the bottom of the squat, but it went behind me. It felt good, glad I could get underneath it, but maybe I'll try 200# in a few weeks again. That would have tied a PR for me in a snatch, but from the hang and landing in a squat, 195 is a pr.
4 rounds
5 front squats @ 185#
1 muscle up into 10 dips
40 double unders
9:40 or so I think.
@POSE: For what it's worth, I'll tell you a bit about what I think of your pose technique. I'm not a certified pose runner, or instructor, I just happen to be a guy who knows a bit about it but can barely do it himself. Given that these pics were taken towards the end of the run, and not even a run - a TRI (!) - I take that into consideration b/c toward the end, we're tired and may default back to our normal way of running , esp. since neither one of us are superstars are running and/or pose running.
Always land in the pose. Always always always.
Few workouts from the week
Today
10-9-8...2-1
Bench Press 185#
chest to bar pull ups
Not for time.
May row later, maybe a nice easy 2k or so.
Yesterday
Back Squat work
13-13-12-12
Rest 1:45 between sets
185#
50 reps of each
-walking lunges
-push press @ 65#
-sit ups
-kb swings @ 53#
-burpees
9:45. Could have gone faster on the burpees, like always, but doing this by myself was kinda rough. Broke up the swings at 30/20. Everything else, sans burpees, was unbroken. Good one for you Kunkel to teach me a lesson.
Saturday: Off
Friday
Another PR!
195# hang squat snatch. Had 200# at the bottom of the squat, but it went behind me. It felt good, glad I could get underneath it, but maybe I'll try 200# in a few weeks again. That would have tied a PR for me in a snatch, but from the hang and landing in a squat, 195 is a pr.
4 rounds
5 front squats @ 185#
1 muscle up into 10 dips
40 double unders
9:40 or so I think.
@POSE: For what it's worth, I'll tell you a bit about what I think of your pose technique. I'm not a certified pose runner, or instructor, I just happen to be a guy who knows a bit about it but can barely do it himself. Given that these pics were taken towards the end of the run, and not even a run - a TRI (!) - I take that into consideration b/c toward the end, we're tired and may default back to our normal way of running , esp. since neither one of us are superstars are running and/or pose running.
Always land in the pose. Always always always.
Think landing in this ^^^ position.
The pose is basically the "4" position, identical to the number 4 as typed on this screen.
Both your pics have your left shank (think shank = from knee down to ankle) well behind where it should be. In the pic above, Romanov has his bent leg FORWARD, rather than back. What helps me, is thinking about the initiation of a sprint. You're not necessarily pushing off the ground, its a matter of driving your knee up and falling. What also helped me was thinking about pulling my heel to my butt with a relaxed foot. If you think that beneath your butt should be your heel, then you won't fall victim to the lag that is in your pics. I hope that makes sense?
That being said, you're still doing GREAT things. Not landing on heels (I presume), power distributed over the balls of your feet (which would ultimately improve if your shank isn't behind you). Head and arms in neutral position, and the bend at the waist is good - the lean is present.
Let me know if that makes sense and if you follow; I hope I didn't lose you or that you didn't want THIS much feed back :)
KUNKEL
@Pose: Dude that's a great breakdown! I followed and appreciate the feedback no doubt. I know I've made progress and that has shown in my times but the more effecient I can get the faster I'll be without getting stronger necessarily. For this run my splits finally came in run was around 6:45/ mile, so if I could get that down closer to a 6 that would be awesome! Ultimately I'd like to be able to run 6 min miles for 6 miles and less.
Today: 2 Rounds for time-
50 Wall balls 20# at 10'
40 KB swings 55#
30 Ring Dips
Time: 14:10
Overtime: 100 burpees 7:29(first 50 were at 3 min)
Saturday, April 5, 2014
4/5/2014
KUNKEL
Today just 50 burpees and yard work.
Yesterday-
For Time:
Run 1 Mile
60 Pullups
Run 1 Mile
40 Walking Lunges with 95# in front rack position
50 Burpee box jumps
Time: 27:04
@Pose running: Break down these pics of the attempted pose running at the end of the race.
@Pose: I don't think I'm leaning/ falling forward enough.
@Tri: I have been running and riding a few times, but no swimming. Gotta get to work on the bike though, the guys that beat me were averaging 20-24 mph.
Today just 50 burpees and yard work.
Yesterday-
For Time:
Run 1 Mile
60 Pullups
Run 1 Mile
40 Walking Lunges with 95# in front rack position
50 Burpee box jumps
Time: 27:04
@Pose running: Break down these pics of the attempted pose running at the end of the race.
@Pose: I don't think I'm leaning/ falling forward enough.
@Tri: I have been running and riding a few times, but no swimming. Gotta get to work on the bike though, the guys that beat me were averaging 20-24 mph.
Thursday, April 3, 2014
4/3/2014
KUNKEL
Today: 100 burpees
Tuesday: 3 mile run, felt like the marathon my legs were so sore.
Monday: Finally did the dreaded-
14.5
21,18,15,12,9,6,3 Thrusters and Bar facing Burpees
Time: 15:17
@14.5 Pleased with time but wonder how much faster I could have done it with additional rest. That said, this was a rough WOD. Like you Ridge I broke it up once with 21-15 rep rounds and then unbroken for rest.
Monday: Rest day
Sunday: First Sprint Tri of the Season- 300M heated pool swim OUTSIDE, 17.5 mile bike, 3.1 mile run. Time: 1:24:change.
Official times are still out there, they had a timing chip errors so don't know where I placed. I think I PR'd for bike and run but want to see the splits to make sure.
@Tri: This was COLD! Goodness, 45 degrees at the start and when you jumped in the pool it hurt cause your body was so cold and the water was warm. Then getting out of the pool you were freezing trying to dry off before you froze on the bike. I was so cold on the bike my arms, hands and fingers were stiff such that it was hard to shift gears. Also once I jumped off the bike the legs were cold enough to make running really stiff, it took about 1.5 miles for them to actually warm up and loosen. All that said, I'm glad I got to push the body and power through another race! God's Grace is GOOD!
RIDGE
@Kunkel: Awesome job all around! Tore it up on the Tri, 14.5, and pushing through when legs are feeling awful. I forgot that you had been training for the Tri, I don't remember you posting much about it, or mentioning any swimming training that you're going through. Maybe someday we'll see swimming in an Open workout, and you'll demolish it. 15 and change is still a respectable time for 14.5, sounds like you were able to keep moving and, more importantly, back was able to hold up with no/minimal pain.
Tuesday:
AMRAP 20 minutes
500m row
20 ghd sit ups
15 dumbbell bench press @ 65#
4 rounds plus the row
Wednesday:
20min to determine one rep max on hang squat clean
PR: 255#
then
800m run
30 hand stand push ups
6:15? 6:40? Something like that. Shoulders are shot today, hurts to lift them up above my head. But stoked with my 255#. Haven't practiced that in a while, but my speed getting under the bar is improving.
Today: 100 burpees
Tuesday: 3 mile run, felt like the marathon my legs were so sore.
Monday: Finally did the dreaded-
14.5
21,18,15,12,9,6,3 Thrusters and Bar facing Burpees
Time: 15:17
@14.5 Pleased with time but wonder how much faster I could have done it with additional rest. That said, this was a rough WOD. Like you Ridge I broke it up once with 21-15 rep rounds and then unbroken for rest.
Monday: Rest day
Sunday: First Sprint Tri of the Season- 300M heated pool swim OUTSIDE, 17.5 mile bike, 3.1 mile run. Time: 1:24:change.
Official times are still out there, they had a timing chip errors so don't know where I placed. I think I PR'd for bike and run but want to see the splits to make sure.
@Tri: This was COLD! Goodness, 45 degrees at the start and when you jumped in the pool it hurt cause your body was so cold and the water was warm. Then getting out of the pool you were freezing trying to dry off before you froze on the bike. I was so cold on the bike my arms, hands and fingers were stiff such that it was hard to shift gears. Also once I jumped off the bike the legs were cold enough to make running really stiff, it took about 1.5 miles for them to actually warm up and loosen. All that said, I'm glad I got to push the body and power through another race! God's Grace is GOOD!
RIDGE
@Kunkel: Awesome job all around! Tore it up on the Tri, 14.5, and pushing through when legs are feeling awful. I forgot that you had been training for the Tri, I don't remember you posting much about it, or mentioning any swimming training that you're going through. Maybe someday we'll see swimming in an Open workout, and you'll demolish it. 15 and change is still a respectable time for 14.5, sounds like you were able to keep moving and, more importantly, back was able to hold up with no/minimal pain.
Tuesday:
AMRAP 20 minutes
500m row
20 ghd sit ups
15 dumbbell bench press @ 65#
4 rounds plus the row
Wednesday:
20min to determine one rep max on hang squat clean
PR: 255#
then
800m run
30 hand stand push ups
6:15? 6:40? Something like that. Shoulders are shot today, hurts to lift them up above my head. But stoked with my 255#. Haven't practiced that in a while, but my speed getting under the bar is improving.
Monday, March 31, 2014
3/31/2014
RIDGE
Still recovering from the double unders. Of all the people to complain to, I feel like I should DEFINITELY not complain to you, Kunkel. But man, if anyone sees me walking, they know something's not right. With that said, had to alter today's workout a tad to accommodate my condition.
AMRAP 12 minutes
150m row (instead of 100m run)
12 kb swings @ 70#
12 goblet squats @ 35# kb
9 chest to bar pull ups
got 4 rounds plus 150m row, finished the rest up for a total of 5 rounds at probably 13:45 or so
Before that I worked on back squat
185#
13/13/12/12, rest 2 min. exactly between each round.
Still recovering from the double unders. Of all the people to complain to, I feel like I should DEFINITELY not complain to you, Kunkel. But man, if anyone sees me walking, they know something's not right. With that said, had to alter today's workout a tad to accommodate my condition.
AMRAP 12 minutes
150m row (instead of 100m run)
12 kb swings @ 70#
12 goblet squats @ 35# kb
9 chest to bar pull ups
got 4 rounds plus 150m row, finished the rest up for a total of 5 rounds at probably 13:45 or so
Before that I worked on back squat
185#
13/13/12/12, rest 2 min. exactly between each round.
Sunday, March 30, 2014
3/30/2014
RIDGE
CrossFit Open 14.5
21-18-15-12-9-6-3
Thrusters and bar facing burpees
13:17. Took my time on all burpees, paced myself on them. On thrusters, broke them up once until round of 9, then went unbroken. Pleased with my time, next time I do it, goal is sub 13.
@TKUNK.4: 31:18. I can barely walk, my calves are so incredibly sore. Shoulders aren't too bad, but all I feel, and all I wanna complain about, are my calves. 1500 jumps? Man. However, looking back, it's a small price to pay knowing the pain, misery, and rehab you had to go through. My strategy wasn't much of one. Started with a few rounds of 50, then it turned into 40s, 30s, then my goal was 50/min with 25 and a quick break. Lot more misses than I thought, maybe 15?
Before that, 6x8 bench press @ 185.
CrossFit Open 14.5
21-18-15-12-9-6-3
Thrusters and bar facing burpees
13:17. Took my time on all burpees, paced myself on them. On thrusters, broke them up once until round of 9, then went unbroken. Pleased with my time, next time I do it, goal is sub 13.
@TKUNK.4: 31:18. I can barely walk, my calves are so incredibly sore. Shoulders aren't too bad, but all I feel, and all I wanna complain about, are my calves. 1500 jumps? Man. However, looking back, it's a small price to pay knowing the pain, misery, and rehab you had to go through. My strategy wasn't much of one. Started with a few rounds of 50, then it turned into 40s, 30s, then my goal was 50/min with 25 and a quick break. Lot more misses than I thought, maybe 15?
Before that, 6x8 bench press @ 185.
Thursday, March 27, 2014
3/27/2014
RIDGE
@Kunkel: 1460 double unders on Sunday. Lets do it. I'm excited, I think it'll be a lot of fun. Or, sick and twisted, but either way, glad I can be a part of your celebration of recovery from a freak accident. I'm going to try and do it in my garage, b/c I know that if I do it outside on my pavement, my rope will be ripped to shreds.
@14.5: I am gonna take a guess of
7min amrap
increasing ladder of 3.3, 6.6, 9.9, etc.
Thrusters
bar facing burpees
KUNKEL
TKUNK.4(every minute on the minute for 49 minutes, starting with 0, 30 DUs plus on the last round an even 60 to make a total of 1500 reps)
Well I actually went ahead and did the DUs today. I planned on taking today off and having dinner with my folks but my pops caught a stomach bug so I transitioned to doing some work. This was fun for sure. First 20-25 rounds felt great and my shoulders started to burn. The rest really had my whole body working good. Last 3 rounds were the hardest, but did probably 90% of the rounds unbroken.
Yesterday:
8 Rounds of-
800M Treadmill run
20 pushups
20 hollow rocks
20 air squats
Time: 43:48ish
@Candice: I've gotten to meet her a few times and she is a rock star. It's always fun to watch her workout, she's got quit the motor and strength! She was doing MUs tuesday and just awesome to see her technique and how easy she makes the movements look.
@Kunkel: 1460 double unders on Sunday. Lets do it. I'm excited, I think it'll be a lot of fun. Or, sick and twisted, but either way, glad I can be a part of your celebration of recovery from a freak accident. I'm going to try and do it in my garage, b/c I know that if I do it outside on my pavement, my rope will be ripped to shreds.
@14.5: I am gonna take a guess of
7min amrap
increasing ladder of 3.3, 6.6, 9.9, etc.
Thrusters
bar facing burpees
KUNKEL
TKUNK.4(every minute on the minute for 49 minutes, starting with 0, 30 DUs plus on the last round an even 60 to make a total of 1500 reps)
Well I actually went ahead and did the DUs today. I planned on taking today off and having dinner with my folks but my pops caught a stomach bug so I transitioned to doing some work. This was fun for sure. First 20-25 rounds felt great and my shoulders started to burn. The rest really had my whole body working good. Last 3 rounds were the hardest, but did probably 90% of the rounds unbroken.
Yesterday:
8 Rounds of-
800M Treadmill run
20 pushups
20 hollow rocks
20 air squats
Time: 43:48ish
@Candice: I've gotten to meet her a few times and she is a rock star. It's always fun to watch her workout, she's got quit the motor and strength! She was doing MUs tuesday and just awesome to see her technique and how easy she makes the movements look.
Wednesday, March 26, 2014
3/26/2014
RIDGE
Catch up from past couple days
Monday
Bench press work 10 down to 2 by evens, back up the ladder
135-155-185-195-205
Then Kunkel's workout from last week or so
800m run
25 burpees
50 kb swings @ 53#
25 burpees
800m run
11:48? Could be 12:48, I forget. Either way, I did not expect to be this smoked. Running hasn't happened in a VERY long time, and this caught me off guard for sure. Could be my own fault for going unbroken on the kettlebell swings. Felt good, felt like I could keep moving, but might have done more harm than good.
Tuesday
5 rounds of
5 push press @ 165#
10 push ups immediately after, then rest
then
400m run
30 unbroken thrusters @ 65#
400m run
30 unbroken thrusters @ 65#
rest until the 9:00 mark
then 5 rounds of :30 on/:30 off max burpees
(running total) 43
Today
15 squat clean thrusters @ 115#
15 pull ups
15 squat clean thrusters @ 135#
15 burpees
15 squat clean thrusters @ 155#
15 burpee box jumps
11:41
Legs are already feeling it from the thrusters. Can you tell what my programmer is getting us ready for? Hint: burpees and thrusters. Did this in class with a great atmosphere - people encouraging, working out with people as opposed to be myself. I'm sure you, Kunkel, understand where I'm coming from. Makes every kind of workout less painful when you have people around you.
@IronHorse: Glad you were able to get in a workout at a box. They have a trainer there, Candice Ruiz, who has gone to the games a few times I think. I have seen games competitors compete in person maybe once or twice, but its like watching high school football for hours and hours, then going to see the NFL players play. The comparison is crazy. Speaking of football
@7on7: Glad you were able to get out there and tear it up! Without tearing an ACL or having a back flare up. I guess the skills taught as Aledo Bearcats stay with you over the years
Catch up from past couple days
Monday
Bench press work 10 down to 2 by evens, back up the ladder
135-155-185-195-205
Then Kunkel's workout from last week or so
800m run
25 burpees
50 kb swings @ 53#
25 burpees
800m run
11:48? Could be 12:48, I forget. Either way, I did not expect to be this smoked. Running hasn't happened in a VERY long time, and this caught me off guard for sure. Could be my own fault for going unbroken on the kettlebell swings. Felt good, felt like I could keep moving, but might have done more harm than good.
Tuesday
5 rounds of
5 push press @ 165#
10 push ups immediately after, then rest
then
400m run
30 unbroken thrusters @ 65#
400m run
30 unbroken thrusters @ 65#
rest until the 9:00 mark
then 5 rounds of :30 on/:30 off max burpees
(running total) 43
Today
15 squat clean thrusters @ 115#
15 pull ups
15 squat clean thrusters @ 135#
15 burpees
15 squat clean thrusters @ 155#
15 burpee box jumps
11:41
Legs are already feeling it from the thrusters. Can you tell what my programmer is getting us ready for? Hint: burpees and thrusters. Did this in class with a great atmosphere - people encouraging, working out with people as opposed to be myself. I'm sure you, Kunkel, understand where I'm coming from. Makes every kind of workout less painful when you have people around you.
@IronHorse: Glad you were able to get in a workout at a box. They have a trainer there, Candice Ruiz, who has gone to the games a few times I think. I have seen games competitors compete in person maybe once or twice, but its like watching high school football for hours and hours, then going to see the NFL players play. The comparison is crazy. Speaking of football
@7on7: Glad you were able to get out there and tear it up! Without tearing an ACL or having a back flare up. I guess the skills taught as Aledo Bearcats stay with you over the years
Tuesday, March 25, 2014
3/25/2014
KUNKEL
Here's the catch up this week.
Today: AM- Run, PM- Iron Horse Box
Ran 5 miles with pace around 8:40.
1. Got my first experience on a rower and I LOVE IT!!! Gotta get one! Rowed 200 cal and that took around 14 min I think. Kept a pace around 2:15 per 500M I believe.
2a. Skill work, Double Unders and Triple Unders
2b. Footwork for Hang Power Cleans
3. 7 Minute AMRAP:
5 Triple Unders(Only did triples for first 2 rounds, then did 15 DUs)
3 Hang Power Cleans at 155#
Got: 8 Rounds plus15 DUs and 1 Clean
4. Bar and Ring Muscle Up work
5. 10 T2B on the Minute for 10 Minutes: Tough, but got it done barely!
Monday: Iron Horse Box
1. Max Front Squat- Got 245# felt good, probably could have attempted more but just didn't feel like it would be with good enough form to protect the ole back.
3X5 Front Squat with 185#.
2. 3 Rounds for Time
15 Pull ups, 15 OHS 95#
@1460DUs: How about doing it Friday or Sunday? Which is better for you Ridge? Klint you in?
Here's the catch up this week.
Today: AM- Run, PM- Iron Horse Box
Ran 5 miles with pace around 8:40.
1. Got my first experience on a rower and I LOVE IT!!! Gotta get one! Rowed 200 cal and that took around 14 min I think. Kept a pace around 2:15 per 500M I believe.
2a. Skill work, Double Unders and Triple Unders
2b. Footwork for Hang Power Cleans
3. 7 Minute AMRAP:
5 Triple Unders(Only did triples for first 2 rounds, then did 15 DUs)
3 Hang Power Cleans at 155#
Got: 8 Rounds plus15 DUs and 1 Clean
4. Bar and Ring Muscle Up work
5. 10 T2B on the Minute for 10 Minutes: Tough, but got it done barely!
Monday: Iron Horse Box
1. Max Front Squat- Got 245# felt good, probably could have attempted more but just didn't feel like it would be with good enough form to protect the ole back.
3X5 Front Squat with 185#.
2. 3 Rounds for Time
15 Pull ups, 15 OHS 95#
@1460DUs: How about doing it Friday or Sunday? Which is better for you Ridge? Klint you in?
Sunday, March 23, 2014
3/23/2014
RIDGE
*Special Sunday Edition*
CrossFit Open 14.4
14 min amrap
60 cal row
50 toes to bar
40 wall bals
30 power cleans
20 muscle ups
186 reps, or 6 muscle ups
Kunkel, I'd love to see you do this. If you can get to the MU's with at least a minute left, you would have killed it - and definitely destroy my score. My 60 cal row felt great out of the gate - went slow and methodical, tried to keep with a decent pace. Long hard pulls, then slooooow on the return. On the final 4-5 cals, I took my time and went at a significantly slower pace, just so I can "recover" on my way to what was next. On T2B, I went 5's all the way to 35 which surprised the heck out of me. Maybe 4-7 seconds between rounds at the most. Broke wall balls in sets of 20-10-10. The first dash, set the ball on the ground, paused for about 8 seconds. Second dash, ball against the wall and against the chest. Power cleans were all singles, and I'm ok with that. No shame in that on my part. I was able to do about 5 fast singles, then a quick break, until about the last 10 where it was triples or doubles. Time finished on cleans was 11:06. (used as tie breaker) I was able to get a "completed" muscle up 9 times, but 3 did not count because I didn't lock my arms out at the bottom - I started with arms bent. So, 186 is final score. Next week SURELY entails burpees and thrusters. That's my guess. Maybe a ladder of 3/3, 6/6, etc. of 7 min.
Today:
50 push ups
20 front squats @ 95#
40 push ups
15 front squats
30 push ups
10 front squats
20 push ups
5 front squats
10:32
50 burpees for time, shortly after: 3:09
KUNKEL
14.4 I'm going to try and attempt it tomorrow if schedule allows. And it definitely makes me want to get a rower.
Weekend was spent outside of Atlanta for a wedding and we had a blast! Friday no workout, all travel and hurring to the rehershal, etc. Saturday slept in and did our makeup 50 burpees(3:09), ran aabout 3.6 miles in the Georgia hills and finished up with 50 burpees(2:45).
My overtime is what is still killing me! For about an hour we had a good ole backyard football game with all the groomsmen and ushers 7 on 7 style! I'm definitely feeling old, body hurts in all sorts of crazy places and way worse than any open WOD yet believe it or not! Felt good to compete for the pigskin and do some injury free jukein and jivin! Sunday early travel, nap an back on the road. 50 burpees(unbroken but slow, 3:25. Inspired by Laura since she wants to get 50 unbroken).
*Special Sunday Edition*
CrossFit Open 14.4
14 min amrap
60 cal row
50 toes to bar
40 wall bals
30 power cleans
20 muscle ups
186 reps, or 6 muscle ups
Kunkel, I'd love to see you do this. If you can get to the MU's with at least a minute left, you would have killed it - and definitely destroy my score. My 60 cal row felt great out of the gate - went slow and methodical, tried to keep with a decent pace. Long hard pulls, then slooooow on the return. On the final 4-5 cals, I took my time and went at a significantly slower pace, just so I can "recover" on my way to what was next. On T2B, I went 5's all the way to 35 which surprised the heck out of me. Maybe 4-7 seconds between rounds at the most. Broke wall balls in sets of 20-10-10. The first dash, set the ball on the ground, paused for about 8 seconds. Second dash, ball against the wall and against the chest. Power cleans were all singles, and I'm ok with that. No shame in that on my part. I was able to do about 5 fast singles, then a quick break, until about the last 10 where it was triples or doubles. Time finished on cleans was 11:06. (used as tie breaker) I was able to get a "completed" muscle up 9 times, but 3 did not count because I didn't lock my arms out at the bottom - I started with arms bent. So, 186 is final score. Next week SURELY entails burpees and thrusters. That's my guess. Maybe a ladder of 3/3, 6/6, etc. of 7 min.
Today:
50 push ups
20 front squats @ 95#
40 push ups
15 front squats
30 push ups
10 front squats
20 push ups
5 front squats
10:32
50 burpees for time, shortly after: 3:09
KUNKEL
14.4 I'm going to try and attempt it tomorrow if schedule allows. And it definitely makes me want to get a rower.
Weekend was spent outside of Atlanta for a wedding and we had a blast! Friday no workout, all travel and hurring to the rehershal, etc. Saturday slept in and did our makeup 50 burpees(3:09), ran aabout 3.6 miles in the Georgia hills and finished up with 50 burpees(2:45).
My overtime is what is still killing me! For about an hour we had a good ole backyard football game with all the groomsmen and ushers 7 on 7 style! I'm definitely feeling old, body hurts in all sorts of crazy places and way worse than any open WOD yet believe it or not! Felt good to compete for the pigskin and do some injury free jukein and jivin! Sunday early travel, nap an back on the road. 50 burpees(unbroken but slow, 3:25. Inspired by Laura since she wants to get 50 unbroken).
Friday, March 21, 2014
3/21/2014
RIDGE
@DU's: So, my suggestion - so I can feel like I'm a part of this - is to let me know ahead of time so we can do it on the same day. That way one of us isn't the leader or pace setter, and we go into it doing it, for lack of better words, together. May make it a bit more fun, knowing you're doing 1460 du's the same day as me, with me not knowing how many you've done or will do. All in one sitting? That would entail an entire work out for me.
@14.4
All the more reason for you to get a rower, Kunkel! I'm pretty excited about this one, all things I'm capable of, and I feel like if I can get to the rings in time, I'll be in great shape to put a dent into those. Tough to envision how all this will go down, but if I had to guess, maybe 1 minute left at the rings would be a good/achievable goal for me.
@Weeeee: The kid wins everytime. I love it
@DU's: So, my suggestion - so I can feel like I'm a part of this - is to let me know ahead of time so we can do it on the same day. That way one of us isn't the leader or pace setter, and we go into it doing it, for lack of better words, together. May make it a bit more fun, knowing you're doing 1460 du's the same day as me, with me not knowing how many you've done or will do. All in one sitting? That would entail an entire work out for me.
@14.4
All the more reason for you to get a rower, Kunkel! I'm pretty excited about this one, all things I'm capable of, and I feel like if I can get to the rings in time, I'll be in great shape to put a dent into those. Tough to envision how all this will go down, but if I had to guess, maybe 1 minute left at the rings would be a good/achievable goal for me.
@Weeeee: The kid wins everytime. I love it
3/20/2014
KUNKEL
Today was a family run and pushing that stoller up these hills is really getting me. Really hard to stay pose with all that weight out front, but when he yells Weeeee it makes it all worth while. Threw a few bar MUs in there when we passed the bar and it does get fun to see Calebs face light up when I do em.
50 Burpees(3:45)
Yesterday:
50 C2B pull ups
4:30ish
Then quick rest and-
50 DUs
50 Wall Balls 20#
50 DUs
50 Burpees
50 DUs
Time: 9:48
@1460 DUs, I'm definitely going to just do this once and hopefully in one day. I'm going back and forth on what day to do it. I'm thinking about trying it sunday when we get back from Atlanta and before I drive to Fort Worth, or maybe just doing it Wednesday on the actual anniversary of the accident. I don't want to do it the following weekend since I'm doing a quick sprint TRI in Conroe while were there for yet another wedding shower. These things should end! SOON!
Today was a family run and pushing that stoller up these hills is really getting me. Really hard to stay pose with all that weight out front, but when he yells Weeeee it makes it all worth while. Threw a few bar MUs in there when we passed the bar and it does get fun to see Calebs face light up when I do em.
50 Burpees(3:45)
Yesterday:
50 C2B pull ups
4:30ish
Then quick rest and-
50 DUs
50 Wall Balls 20#
50 DUs
50 Burpees
50 DUs
Time: 9:48
@1460 DUs, I'm definitely going to just do this once and hopefully in one day. I'm going back and forth on what day to do it. I'm thinking about trying it sunday when we get back from Atlanta and before I drive to Fort Worth, or maybe just doing it Wednesday on the actual anniversary of the accident. I don't want to do it the following weekend since I'm doing a quick sprint TRI in Conroe while were there for yet another wedding shower. These things should end! SOON!
Wednesday, March 19, 2014
3/19/2014
RIDGE
@Kunkel: Great wods. LOVE the air force WOD, an awesome gut check workout, and one that hopefully you can do again in the next few months to see how you stand and how you've improved. And the half mile/burpee/KB swing/half is fun, I may do that this weekend since the weather is nice. Looks like a good weekend/post 14.4 workout that I can get in.
Here's my WOD from yesterday
AMRAP 18 minutes
40 air squats
40 toes to bar
40 squats
40 burpees over the bar
40 squats
40 shoulder to overhead @ 115#
I ended up with 392 reps as the time expired, but I went ahead and finished out the 2 full rounds at about 22 minutes.
Here's my workout that I'm about to do, I'll post results later.
16 min total.
Tabata burpees
Into
4 min amrap
3.3.6.6….
S2O 95#
T2B
Into
Tabata burpees
Into
4 min amrap
5.5.10.10.15.15….
Wall balls
Hang PC 95#
@CHALLENGE: I'm all over it. How do you think we'll break it down? 1460 per day? (Please say no) or broken up by the end of the month/year? I like the burpee challenge you got going on, that's always fun - awesome to see that you've stuck with it for this long. I admire you for wanting to take on a challenge and make your body a slave, showing your body who's boss. To me, that's the beauty of CrossFit, where you can commit to something (a workout, a goal, a skill) and practice that until it is achieved - very mind over matter -esque. Keep me posted on the DU challenge, I think it sounds like fun. If nothing else it'll help keep me going after the Open so I don't become too lazy :)
@Kunkel: Great wods. LOVE the air force WOD, an awesome gut check workout, and one that hopefully you can do again in the next few months to see how you stand and how you've improved. And the half mile/burpee/KB swing/half is fun, I may do that this weekend since the weather is nice. Looks like a good weekend/post 14.4 workout that I can get in.
Here's my WOD from yesterday
AMRAP 18 minutes
40 air squats
40 toes to bar
40 squats
40 burpees over the bar
40 squats
40 shoulder to overhead @ 115#
I ended up with 392 reps as the time expired, but I went ahead and finished out the 2 full rounds at about 22 minutes.
Here's my workout that I'm about to do, I'll post results later.
16 min total.
Tabata burpees
Into
4 min amrap
3.3.6.6….
S2O 95#
T2B
Into
Tabata burpees
Into
4 min amrap
5.5.10.10.15.15….
Wall balls
Hang PC 95#
@CHALLENGE: I'm all over it. How do you think we'll break it down? 1460 per day? (Please say no) or broken up by the end of the month/year? I like the burpee challenge you got going on, that's always fun - awesome to see that you've stuck with it for this long. I admire you for wanting to take on a challenge and make your body a slave, showing your body who's boss. To me, that's the beauty of CrossFit, where you can commit to something (a workout, a goal, a skill) and practice that until it is achieved - very mind over matter -esque. Keep me posted on the DU challenge, I think it sounds like fun. If nothing else it'll help keep me going after the Open so I don't become too lazy :)
Tuesday, March 18, 2014
3/18/2014
KUNKEL
Had to do a late one tonight but worth it for sure.
1st WOD "Air Force"
For time with 95#
20 Thrusters
20 SDHP
20 Push Press
20 OHS
20 Front Squats
*Beginning with zero and at the top of every minute after, perform 4 burpees.
Time- 8:52, so 100 reps with 95# plus 36 burpees.
2nd WOD
For time:
800M Run
25 Burpees
50 KB swings @55#
25 Burpees
800M Run
Time- 15:04
@2nd 800 was rough to say the least.
Overtime: 50 burpees for time(timer messed up but it was less than one song, pretty sure less than 4 min).
@Challenge: Well next week will be 4 years since I had my skiing accident and every year since I've done something physically/ emotionally that I've never done before. As I was recovering I decided that I wanted to continue to push my body and make it my slave like Pauls teaches us.
1 Year post accident I biked 45 miles(furthest still to date)
2nd Year, Klint and the Midland Foxhole and I did the tough mudder, awesome experience!
3rd Year, Last year we got my sister all married off and man that was a physical and emotional challenge to say the least all week. Wouldn't trade the experience of seeing her come down the isle glowing as the bride there to represent us the church!
This year, I'm going to attempt 1 Double Under for everyday since my accident so that's a grand total of 1460 DU's. Now this will be a bit tricky since March 26th, I'll be in Fort Worth for work but I'm trying to decide how to attempt it. Some in the am, some pm or just go for it after work that day. Thoughts?/ Want to join the challenge?
Had to do a late one tonight but worth it for sure.
1st WOD "Air Force"
For time with 95#
20 Thrusters
20 SDHP
20 Push Press
20 OHS
20 Front Squats
*Beginning with zero and at the top of every minute after, perform 4 burpees.
Time- 8:52, so 100 reps with 95# plus 36 burpees.
2nd WOD
For time:
800M Run
25 Burpees
50 KB swings @55#
25 Burpees
800M Run
Time- 15:04
@2nd 800 was rough to say the least.
Overtime: 50 burpees for time(timer messed up but it was less than one song, pretty sure less than 4 min).
@Challenge: Well next week will be 4 years since I had my skiing accident and every year since I've done something physically/ emotionally that I've never done before. As I was recovering I decided that I wanted to continue to push my body and make it my slave like Pauls teaches us.
1 Year post accident I biked 45 miles(furthest still to date)
2nd Year, Klint and the Midland Foxhole and I did the tough mudder, awesome experience!
3rd Year, Last year we got my sister all married off and man that was a physical and emotional challenge to say the least all week. Wouldn't trade the experience of seeing her come down the isle glowing as the bride there to represent us the church!
This year, I'm going to attempt 1 Double Under for everyday since my accident so that's a grand total of 1460 DU's. Now this will be a bit tricky since March 26th, I'll be in Fort Worth for work but I'm trying to decide how to attempt it. Some in the am, some pm or just go for it after work that day. Thoughts?/ Want to join the challenge?
Monday, March 17, 2014
3/17/2014
RIDGE
Still recovering from Friday night, 14.3. Yuck! Any workout that takes that much out of me... pretty devastating. Confirmed my decision to do not only all of them once, but definitely this one. It no doubt effected my workout today.
11 minute countdown
30 wall balls
30 power cleans @ 95#
30 wall balls
25 power cleans @ 135#
30 wall balls
20 power cleans @ 185#
max muscle ups in remaining time
Well turns out there was no remaining time. I got through 8 power cleans @ 185# and was torched. My back felt tight and my hammys were still feeling it from 3 days ago. I feel like fatigue sets in that much quicker when I'm sore, really anywhere. Especially in dominant muscle groups like the hammy's and back. Rest of this week will have some burpees and toes to bar mixed in, hoping to get prepped for whatever 14.4 might throw at us.
KUNKEL
Couldn't agree with you more Ridge. Today I rode and my legs were hurting from the get-go.
11.3 mile ride averaging 18.1mph(not happy with by anymeans), then got off and did 4- 400s with 90sec rest in between. 400M times were: 1:27, 1:21, 1:19, 1:12. Really tried to focus on Pose running, watched some Brian Mackenzie videos yesterday and just had to get better with form.
Still recovering from Friday night, 14.3. Yuck! Any workout that takes that much out of me... pretty devastating. Confirmed my decision to do not only all of them once, but definitely this one. It no doubt effected my workout today.
11 minute countdown
30 wall balls
30 power cleans @ 95#
30 wall balls
25 power cleans @ 135#
30 wall balls
20 power cleans @ 185#
max muscle ups in remaining time
Well turns out there was no remaining time. I got through 8 power cleans @ 185# and was torched. My back felt tight and my hammys were still feeling it from 3 days ago. I feel like fatigue sets in that much quicker when I'm sore, really anywhere. Especially in dominant muscle groups like the hammy's and back. Rest of this week will have some burpees and toes to bar mixed in, hoping to get prepped for whatever 14.4 might throw at us.
KUNKEL
Couldn't agree with you more Ridge. Today I rode and my legs were hurting from the get-go.
11.3 mile ride averaging 18.1mph(not happy with by anymeans), then got off and did 4- 400s with 90sec rest in between. 400M times were: 1:27, 1:21, 1:19, 1:12. Really tried to focus on Pose running, watched some Brian Mackenzie videos yesterday and just had to get better with form.
Sunday, March 16, 2014
3/16/2014
KUNKEL
Well done Ridgeways on the family WOD!
Today- "Ryan"
5 Rounds for time of:
7 Muscle-ups
21 Burpees
Time: 21:17
Definitely a burner, had to pace myself so I could finish the MUs. Ridge you would dominate this one! Today's burpees were accounted for in the WOD.
From Saturday:
14.3 accounted for and nothing to call home about. I only have 225# is weights but even if I had more it wouldnt have made a difference. Got 90 Official reps and 98 unofficial.
Now what I mean by that is I got 90rx and had 1:02 left on the clock. Then I went back to the 225# instead of 275# and got 8 reps.
Now I am actually satisfied with the performance: 1st time to attempt deadlifting 225# since high school and got through it with 28 reps. Definitely a weakness for my with the back but wore a belt and felt great!
Post 14.3 did "Isabel"- 30 snatches for time @135#:
Time: 9:21 and this is the first time I've been able to do more than 5 or 6 snatches at 135#!
After Isabel, did "Grace"- 30 Clean and Jerk for time @135#:
Time: 5:44(previous PR when done as 1st WOD, 5:38)
Also did 2 Rounds of 50 Burpees about 45 min post the above since I took Friday off. 1st Round 3:22, 2nd Round 3:02.
Good Day for pushing some weight! Really satisfied with progress around the bar, just gotta get to using heavier weight!
Well done Ridgeways on the family WOD!
Today- "Ryan"
5 Rounds for time of:
7 Muscle-ups
21 Burpees
Time: 21:17
Definitely a burner, had to pace myself so I could finish the MUs. Ridge you would dominate this one! Today's burpees were accounted for in the WOD.
From Saturday:
14.3 accounted for and nothing to call home about. I only have 225# is weights but even if I had more it wouldnt have made a difference. Got 90 Official reps and 98 unofficial.
Now what I mean by that is I got 90rx and had 1:02 left on the clock. Then I went back to the 225# instead of 275# and got 8 reps.
Now I am actually satisfied with the performance: 1st time to attempt deadlifting 225# since high school and got through it with 28 reps. Definitely a weakness for my with the back but wore a belt and felt great!
Post 14.3 did "Isabel"- 30 snatches for time @135#:
Time: 9:21 and this is the first time I've been able to do more than 5 or 6 snatches at 135#!
After Isabel, did "Grace"- 30 Clean and Jerk for time @135#:
Time: 5:44(previous PR when done as 1st WOD, 5:38)
Also did 2 Rounds of 50 Burpees about 45 min post the above since I took Friday off. 1st Round 3:22, 2nd Round 3:02.
Good Day for pushing some weight! Really satisfied with progress around the bar, just gotta get to using heavier weight!
Saturday, March 15, 2014
3/15/2014
RIDGE
14.3 in the books. I want nothing to do with that again, it sucked. Finished with 130 reps, which in the "who cares" department, will no doubt drop me in the standings. I had finished my 15 box jumps after 275, tried loading up the bar in a hurry as I was low on time, and didn't realize I didn't strip off the 25# plate on one side. Attempted one deadlift at what was a total of 345#, noticed something wasn't right, dropped it, time expires. Ugh. Tops at my gym were 142 and 136, my goal was at least a few reps/attempts at 315#.
Today, a page out of Kunkels playbook, WOD with the wife
One partner rows for a minute, the other does an exercise for a minute
Me:
Push ups
Sit ups
Squats
Kb swings
Lunge jumps
Burpees
Her:
Step ups
Db push press
Sit ups
Push ups
Bent over rows
Sit ups
Proud of her, she did awesome! Hit 220m on all rows.
14.3 in the books. I want nothing to do with that again, it sucked. Finished with 130 reps, which in the "who cares" department, will no doubt drop me in the standings. I had finished my 15 box jumps after 275, tried loading up the bar in a hurry as I was low on time, and didn't realize I didn't strip off the 25# plate on one side. Attempted one deadlift at what was a total of 345#, noticed something wasn't right, dropped it, time expires. Ugh. Tops at my gym were 142 and 136, my goal was at least a few reps/attempts at 315#.
Today, a page out of Kunkels playbook, WOD with the wife
One partner rows for a minute, the other does an exercise for a minute
Me:
Push ups
Sit ups
Squats
Kb swings
Lunge jumps
Burpees
Her:
Step ups
Db push press
Sit ups
Push ups
Bent over rows
Sit ups
Proud of her, she did awesome! Hit 220m on all rows.
Thursday, March 13, 2014
3/13/2014
KUNKEL
Ouch! Man, Definitely won't be attempting 14.3 tomorrow.
Eva: 5 Rounds of-
800M Run
30 KB swings at 55#
30 pull ups
Time: 47:46
Just a long slow beating.
Overtime: 50 burpees(4:04)
Ouch! Man, Definitely won't be attempting 14.3 tomorrow.
Eva: 5 Rounds of-
800M Run
30 KB swings at 55#
30 pull ups
Time: 47:46
Just a long slow beating.
Overtime: 50 burpees(4:04)
Wednesday, March 12, 2014
3/12/2014
RIDGE
Workouts from last two days
Yesterday
20min AMRAP, CrossFit Open 11.5
5 power cleans @ 145#
10 toes to bar
15 wall balls
10 rounds plus 10 toes to bar, total of 315 reps
Today, with Dave and Tucker from my gym
30 burpee buy in
10 rounds of
4 unbroken clean and jerks @ 155#
6 toes to bar
then 30 burpees
17:07
Getting ready for 14.3! Kinda excited that after this workout, we're 60% done. This open stuff is kinda stressing me out. I'm coming to find out that I LOVE competitions, especially the atmosphere, but definitely more of a team competitor, not a "all eyes on me and only me" competitor.
Love you guys, praying that week is going well and that you are honoring, loving your wives.
KUNKEL
1st WOD: 3 Rounds of-
50 DUs
8 lunges each leg with 135# in front rack position
Time: 8:36
2nd WOD: 4 Rounds of-
Run 400M
50 Air Squats
Time: 14:34
Butt was dying after this!
Later did 50 burpees.
Took Monday Off so had to make up for my burpees on Tuesday.
Tuesday did 50 burpees, ran 5ish miles, 50 burpees. Time was 54 minutes I believe.
1st set of burpees were around the 2:45 mark.
Workouts from last two days
Yesterday
20min AMRAP, CrossFit Open 11.5
5 power cleans @ 145#
10 toes to bar
15 wall balls
10 rounds plus 10 toes to bar, total of 315 reps
Today, with Dave and Tucker from my gym
30 burpee buy in
10 rounds of
4 unbroken clean and jerks @ 155#
6 toes to bar
then 30 burpees
17:07
Getting ready for 14.3! Kinda excited that after this workout, we're 60% done. This open stuff is kinda stressing me out. I'm coming to find out that I LOVE competitions, especially the atmosphere, but definitely more of a team competitor, not a "all eyes on me and only me" competitor.
Love you guys, praying that week is going well and that you are honoring, loving your wives.
KUNKEL
1st WOD: 3 Rounds of-
50 DUs
8 lunges each leg with 135# in front rack position
Time: 8:36
2nd WOD: 4 Rounds of-
Run 400M
50 Air Squats
Time: 14:34
Butt was dying after this!
Later did 50 burpees.
Took Monday Off so had to make up for my burpees on Tuesday.
Tuesday did 50 burpees, ran 5ish miles, 50 burpees. Time was 54 minutes I believe.
1st set of burpees were around the 2:45 mark.
Monday, March 10, 2014
3/10/2014
RIDGE
14.2 is said and done with. 140 reps, four shy of getting into the round of 16. Forearms were shot! So far this has been the year of the forearms, no doubt. I think we'll end up doing these open workouts again in about 6 months, and I'm fairly confident I can get into the round of 16. Took my time too much on the pull ups, turning them into singles much sooner than I would wanted.
Took a nap, then
EMOTM for 12 minutes
Odds: 7 front squats @ 165#
Evens: 7 bench press @ 165#
Then
AMRAP 20 minutes
400m run
20 box jumps games standard 24"
20 shoulder to overhead 75#
5 rounds and maybe 100m
This was a kunkel workout for sure. And I'll have to bookmark that power clean/box jump AMRAP, looks tasty.
@14.3: any thoughts? Guesses? I'm leaning toward a triplet- box jump, toes to bar, wall ball, power clean, something along those lines.
14.2 is said and done with. 140 reps, four shy of getting into the round of 16. Forearms were shot! So far this has been the year of the forearms, no doubt. I think we'll end up doing these open workouts again in about 6 months, and I'm fairly confident I can get into the round of 16. Took my time too much on the pull ups, turning them into singles much sooner than I would wanted.
Took a nap, then
EMOTM for 12 minutes
Odds: 7 front squats @ 165#
Evens: 7 bench press @ 165#
Then
AMRAP 20 minutes
400m run
20 box jumps games standard 24"
20 shoulder to overhead 75#
5 rounds and maybe 100m
This was a kunkel workout for sure. And I'll have to bookmark that power clean/box jump AMRAP, looks tasty.
@14.3: any thoughts? Guesses? I'm leaning toward a triplet- box jump, toes to bar, wall ball, power clean, something along those lines.
Sunday, March 9, 2014
3/9/2014
KUNKEL
3.6 Mile night run with the wifey! We're in The Woodlands, me for work for next 2 days and Laura/Caleb for spring break. So we got the lil man down and off to hit the pavement.
Overtime: 50 Burpees for time
Time: 2:45
Saturday:
Strength Development- 4x1 of Power Snatch @135#. Felt better as the Reps went so I think I'm ready to attempt Grace RX. Also did 4x1 Clean and Jerk @135#
10Min AMRAP of 3 Power Cleans TNG and 5 Box Jumps @24"
This started as an EMOTM and at the 2:20 mark I wanted to speed it up and transitioned to AMRAP.
13 Rounds Flat.
@AJ you could kill this one.
Overtime: 50 Burpees for time: 3:15ish i think.
3.6 Mile night run with the wifey! We're in The Woodlands, me for work for next 2 days and Laura/Caleb for spring break. So we got the lil man down and off to hit the pavement.
Overtime: 50 Burpees for time
Time: 2:45
Saturday:
Strength Development- 4x1 of Power Snatch @135#. Felt better as the Reps went so I think I'm ready to attempt Grace RX. Also did 4x1 Clean and Jerk @135#
10Min AMRAP of 3 Power Cleans TNG and 5 Box Jumps @24"
This started as an EMOTM and at the 2:20 mark I wanted to speed it up and transitioned to AMRAP.
13 Rounds Flat.
@AJ you could kill this one.
Overtime: 50 Burpees for time: 3:15ish i think.
Friday, March 7, 2014
3/7/2014
KUNKEL
14.2 In the Books
125 reps
Made it to the 3rd round with 14 reps and got to the second set of 14 OHS and only got 9.
@14.2 really gets the shoulders going and I'm proud of how I did with OHSs being such a weakness for me. I really feel like I'm making gains on the olympic movements.
Overtime: 50 burpees(3:36)
Double Overtime: 3.5 Mile run- actually set a PR for this route. Time: 23:57, AVG Split: 6:51
Triple Overtime: 50 burpees to make up from Thursday(3:53)
@Ridge: you should crush 14.2 with your strength and endurance.
Here's my catchup for past few days.
Tuesday: Did modified from AJs post from few weeks ago.
10 down to 1 of Thrusters @115# and hand release push ups,
then immediately following
1 up to 10 of power cleans @115# and hand release push ups
Time: 22:18
@Home Gym: definitely want to get a rower in the near future. The WOD on Monday has my core still hurting but I like it!
Wednesday: Ran with Caleb, did 3.5 miles pushing and man there's a difference in pushing him up hills vs. not. Also on Wednesday started 50 burpees(4:28) for 40 days from Ash wednesday to Easter. I think adding something to think about for laura and I might be a fun way to do some burpees and pray to Jesus!
Thursday: rest day.
14.2 In the Books
125 reps
Made it to the 3rd round with 14 reps and got to the second set of 14 OHS and only got 9.
@14.2 really gets the shoulders going and I'm proud of how I did with OHSs being such a weakness for me. I really feel like I'm making gains on the olympic movements.
Overtime: 50 burpees(3:36)
Double Overtime: 3.5 Mile run- actually set a PR for this route. Time: 23:57, AVG Split: 6:51
Triple Overtime: 50 burpees to make up from Thursday(3:53)
@Ridge: you should crush 14.2 with your strength and endurance.
Here's my catchup for past few days.
Tuesday: Did modified from AJs post from few weeks ago.
10 down to 1 of Thrusters @115# and hand release push ups,
then immediately following
1 up to 10 of power cleans @115# and hand release push ups
Time: 22:18
@Home Gym: definitely want to get a rower in the near future. The WOD on Monday has my core still hurting but I like it!
Wednesday: Ran with Caleb, did 3.5 miles pushing and man there's a difference in pushing him up hills vs. not. Also on Wednesday started 50 burpees(4:28) for 40 days from Ash wednesday to Easter. I think adding something to think about for laura and I might be a fun way to do some burpees and pray to Jesus!
Thursday: rest day.
Thursday, March 6, 2014
3/6/2014
RIDGE
After feeling like death since Sunday night, I am finally able to move a little bit. Still not 100% but better than how I once felt. My voice is still gone, but the aches and awful feeling throat are slowly going away. With that said, felt OK enough to put my body through a workout this morning...
With a partner (Mitch from work)
50-40-30-20-10
push press 95#
GHD sit ups
overhead squat 95#
deadlift 185#
*between each round 10 burpee muscle ups
We split everything pretty much right down the middle, except for deadlifts on the round of 40. Muscle ups felt good, which is usually hit or miss for me. All my reps were unbroken, so that was good, just kept moving and pacing, and spitting and coughing also. Time was 44:48
I think I'll get on the rower tonight, a workout tomorrow and Saturday, sunday work on some mobility/light cardio, then Monday be ready to attack 14.2.
@Klint/ bad theology: Meant to tell you, great article. Read another one today from Village website regarding bad theology and how it can lead to death - literally. What stood out to me was this paragraph:
The fact that God sometimes heals does not mean that He always will. Regardless, there is nothing in Scripture to suggest that medicine (or science in general) is opposed to divine healing. Perhaps the common grace of medicine is the very means by which God exercises the miraculous grace of healing. Bad theology presumes upon God’s grace while rejecting the very means by which He often provides it.
After feeling like death since Sunday night, I am finally able to move a little bit. Still not 100% but better than how I once felt. My voice is still gone, but the aches and awful feeling throat are slowly going away. With that said, felt OK enough to put my body through a workout this morning...
With a partner (Mitch from work)
50-40-30-20-10
push press 95#
GHD sit ups
overhead squat 95#
deadlift 185#
*between each round 10 burpee muscle ups
We split everything pretty much right down the middle, except for deadlifts on the round of 40. Muscle ups felt good, which is usually hit or miss for me. All my reps were unbroken, so that was good, just kept moving and pacing, and spitting and coughing also. Time was 44:48
I think I'll get on the rower tonight, a workout tomorrow and Saturday, sunday work on some mobility/light cardio, then Monday be ready to attack 14.2.
@Klint/ bad theology: Meant to tell you, great article. Read another one today from Village website regarding bad theology and how it can lead to death - literally. What stood out to me was this paragraph:
The fact that God sometimes heals does not mean that He always will. Regardless, there is nothing in Scripture to suggest that medicine (or science in general) is opposed to divine healing. Perhaps the common grace of medicine is the very means by which God exercises the miraculous grace of healing. Bad theology presumes upon God’s grace while rejecting the very means by which He often provides it.
Tuesday, March 4, 2014
3/4/2014
RIDGE
@Kunkel: Glad to see you're getting back after it! And sweet home gym too; looks like you're continuing to get the essentials. Is a rower in your future? Good job on 14.1, very respectable score. I was smoked when I was done, and still content with not doing any more. A few guys at my gym did it again, and all posted a better second score than their first.
I'm sick as a dog, and will be lucky if I can get in any workouts prior to 14.2. I took yesterday off, will probably not move around much today, and we'll see about tomorrow. Not looking good! There's always waiting until next Monday to do it, so we'll see.
@Kunkel: Glad to see you're getting back after it! And sweet home gym too; looks like you're continuing to get the essentials. Is a rower in your future? Good job on 14.1, very respectable score. I was smoked when I was done, and still content with not doing any more. A few guys at my gym did it again, and all posted a better second score than their first.
I'm sick as a dog, and will be lucky if I can get in any workouts prior to 14.2. I took yesterday off, will probably not move around much today, and we'll see about tomorrow. Not looking good! There's always waiting until next Monday to do it, so we'll see.
Monday, March 3, 2014
3/3/2014
KUNKEL
WOD 1: For total Reps
Continuous clock- 2min max burpees, 2min max Toes To Rings, 2min max MUs, 2min max TTR, 2min max burpees.
Total Reps: 145(35bp, 40ttr, 2mu, 40ttr, 28bp i think). MUs were brutal, just didn't have the ability to get on top of my hands, shoulders were shot!
Overtime: Did 12 MUs broken up by 2 reps and 1 rep mostly. Just had to get the confidence built back up on this movement! Gonna be a focus as weather permits, today was a bt tough with the wind and temp.
WOD 2: For time 21, 15, 9 rep rounds of-
95# Power Snatch
Box Jumps @24''
Time: 9:15
@Power snatch: felt really good, tried the hook grip and helped, also focused on lowering the weight down and powering up the same as if it were the first rep. Every first rep seemed the best formwise so I figured I'd try to duplicate it on every rep.
WOD 1: For total Reps
Continuous clock- 2min max burpees, 2min max Toes To Rings, 2min max MUs, 2min max TTR, 2min max burpees.
Total Reps: 145(35bp, 40ttr, 2mu, 40ttr, 28bp i think). MUs were brutal, just didn't have the ability to get on top of my hands, shoulders were shot!
Overtime: Did 12 MUs broken up by 2 reps and 1 rep mostly. Just had to get the confidence built back up on this movement! Gonna be a focus as weather permits, today was a bt tough with the wind and temp.
WOD 2: For time 21, 15, 9 rep rounds of-
95# Power Snatch
Box Jumps @24''
Time: 9:15
@Power snatch: felt really good, tried the hook grip and helped, also focused on lowering the weight down and powering up the same as if it were the first rep. Every first rep seemed the best formwise so I figured I'd try to duplicate it on every rep.
Sunday, March 2, 2014
3/2/2014
KUNKEL
Have to do a catch up from Friday and Saturday.
Friday got to spend 82 minutes with Jesus listening to him and enjoying the weather for a 10 mile run. Avg split was 8:12.
Saturday did 14.1 Open
10 Min AMRAP
30 DUs
15 Power Snatches @75#
295 total reps(6 rounds +25 DUs)
Overtime on Saturday was Squat Snatch work. I did about 40 reps with 75# and it felt really good! Finally feel like I'm making progress on the form. I can really feel it in my hips when I get it right!
@14.1 Ridge, same here on the DUs but the power snatches really gassed me. I had to try the hook grip just to pace myself, havent really practiced it before but it helped!
Have to do a catch up from Friday and Saturday.
Friday got to spend 82 minutes with Jesus listening to him and enjoying the weather for a 10 mile run. Avg split was 8:12.
Saturday did 14.1 Open
10 Min AMRAP
30 DUs
15 Power Snatches @75#
295 total reps(6 rounds +25 DUs)
Overtime on Saturday was Squat Snatch work. I did about 40 reps with 75# and it felt really good! Finally feel like I'm making progress on the form. I can really feel it in my hips when I get it right!
@14.1 Ridge, same here on the DUs but the power snatches really gassed me. I had to try the hook grip just to pace myself, havent really practiced it before but it helped!
Saturday, March 1, 2014
3/1/2014
CrossFit Open
14.1
AMRAP 10 minutes
30 double unders
15 power snatches
Total reps: 314
6 rounds and 14 power snatches
One rep shy of 7 full rounds. For me, this was a forearm burner. I went hook grip on all snatches, tried to maintain a light grip on DU's, but in the later rounds, the grip strength was the first to go- not fatigue. Somehow, all sets of DU's were unbroken. I came ready to play with the jump rope. But it was the grip in the bar is what hurt.
Friday, February 28, 2014
Wednesday, February 26, 2014
2/26/2014
Tuesday, February 25, 2014
2/25/2014
KUNKEL
This post comes with much shame it has been over a month since my last post! Can't apologize enough, no excuses no explinations but here is what I've been up to:
Week in Tuscon for work: ran and did a trail run really fun
Week in Fort Worth: went to CrossFit Ironhorse- Bad A! Made me want to join a box asap! Did 2 days and it killed me. Second day we did 15-12-9 of TNG clean and jerks where you have to do unbroken or start all over again. Well i got to 8 on the last round and dropped it with 135#. Sucked, could only do 5 more so gotta learn the hook grip!
Weeks in Austin, I've been doing lots of bar stuff. I'll have to post a pic of my board with WODs tomorrow.
Today:
1st WOD-
10 down to 1 of wall balls and SDHP at 95#
Time: 7:44
2nd WOD-
EMOM
Evens 3 Hang snatch with 115#
Odds 30 DUs
Felt really good to actually get under the 115# and do a partial OHS. I was really pumped for how the technique felt, best yet.
Fellas, can't apologize enough for having been distant and not even reading. I just spent last 30 minutes reading back through and thanks Ridge for posting yesterdays blog repost. Very convicting and spoke directly to my heart.
This post comes with much shame it has been over a month since my last post! Can't apologize enough, no excuses no explinations but here is what I've been up to:
Week in Tuscon for work: ran and did a trail run really fun
Week in Fort Worth: went to CrossFit Ironhorse- Bad A! Made me want to join a box asap! Did 2 days and it killed me. Second day we did 15-12-9 of TNG clean and jerks where you have to do unbroken or start all over again. Well i got to 8 on the last round and dropped it with 135#. Sucked, could only do 5 more so gotta learn the hook grip!
Weeks in Austin, I've been doing lots of bar stuff. I'll have to post a pic of my board with WODs tomorrow.
Today:
1st WOD-
10 down to 1 of wall balls and SDHP at 95#
Time: 7:44
2nd WOD-
EMOM
Evens 3 Hang snatch with 115#
Odds 30 DUs
Felt really good to actually get under the 115# and do a partial OHS. I was really pumped for how the technique felt, best yet.
Fellas, can't apologize enough for having been distant and not even reading. I just spent last 30 minutes reading back through and thanks Ridge for posting yesterdays blog repost. Very convicting and spoke directly to my heart.
Monday, February 24, 2014
2/24/2014
FARRAR
15 min jog
Regular/Incline/Decline pushups 3X15
Below is a blog post by Caroline Smiley through the Village Church.
15 min jog
Regular/Incline/Decline pushups 3X15
Below is a blog post by Caroline Smiley through the Village Church.
Diversity in the unity. Unity in the diversity. This is one of the most essential truths about the Trinity, and given that we were created in the image of God, it’s also an essential truth of the church. We are different: some were given to be apostles, some teachers and some evangelists. Yet, we are unified. In Christ, we grow and join together to be a holy temple, a dwelling place of the Lord. The very way He sculpted the earth reflects the beautiful complexity and variation of His creativity.
The Lord has a good design for our differences. Diversity helps us grow and mature. Our various strengths and weaknesses rub against each other in community, moving us toward the cross as iron sharpens iron. We also fill out the body of Christ, for truly on our own we cannot be all and do all. The world, though, doesn’t always see it that way. When sin entered the picture, our communion with God and with each other was fractured, and enmity was sown in its place.
How Comparison Kills
The seed of enmity flowered into competition of the deadliest kind. Instead of appreciating the unique way each person was designed, we pit everyone against each other to see how we all stack up. Who’s the smartest? Who’s the best? Our obsession with this competition infects every part of our lives and compels us to compare ourselves to everyone around us.
We’re not content with what the Lord has given us; rather, we want to have it all and have it right now. In a nasty twist of depravity, we’ve brought that attitude into the church. We compare our path of sanctification to that of everyone around us, defining our failures and successes by how we measure among others.
Comparison kills joy, steals gratitude and destroys relationships. It is a conniving enemy that sneaks into everything and brings out in us a blubbering pool of insecurity (when we feel we’ve been found wanting), the stench of self-righteousness (when we feel we’ve come out on top) and sometimes just plain jealousy. It incites us to question and grumble: “Why her and not me?” It urges us to pat ourselves on the back in pride and echo the Pharisee in Luke 18: “Thank God I’m not like him.”It even has an uncanny ability to turn jealousy into judgment: “No one can really be that pretty; she must have had plastic surgery.” Comparison provokes us to sneer at other people’s gifts in order to puff ourselves up.
What Jesus Thinks About Comparison
Peter once felt the same way. Jesus told Peter in John 21 that he was going to die by crucifixion—that was how Peter was going to glorify God in his death (v. 19). Perhaps staggering under the weight of this news, Peter pointed at John and asked, “What about him?” and Jesus lovingly replied, “What is that to you?”
What is that to you? What is it to you if the Lord has a different path for her? What is it to you if that means hisjob pays better, she’s smarter, their kids are better behaved, her ministry is bigger or he leads worship so well? What is it to you if their marriage is easier, their finances aren’t as tight, she didn’t have to struggle through miscarriages and infertility or his child doesn’t have cancer? Isn’t our lot, like Peter’s, to follow Christ on the unique path He has set out for us?
Stop Playing the Game
Put aside the “bless her heart but…” and the “if only I was…” and remember that He loves you. He is for you.You are greatly loved. He intricately wove together all the details of you and your life, and He uniquely wired you for the good works that He prepared in advance for you. He did not withhold any good gift from you, but laid down His Son willingly. He promises to bring each of us to completion at the return of Christ. He’s moving in and among us, reconciling all of our enmity in His own flesh so that He may join us together in all of our unique ways into a unified dwelling place of His glory. Believer, allow His grace to set your eyes fast on Christ. By raising our gaze to Him, we will have enough grace for ourselves and for others to stop this cutthroat game of comparison and to run with endurance the race marked out for us.
Strive for unity among believers and appreciate God’s diversity in creating each of us unique. Resist the thief and destroyer that is comparison, for all of us enjoy equally His extravagant and undeserved love and favor.
RIDGE
4 rounds not for time
9 clean and jerks @ 135#
12 toes to bar
15 burpees (bar facing/to a reach)
2:30 on the clock
50 double under buy in
then 5 pts for muscle ups
2 points for handstand push ups
7 MUs and 9 HSPUs , total of 53 points
yesterday
4 rounds not for time
12 deadlift @ 155#
12 burpees (to a reach/bar facing)
10 snatches @ 75#
30 double unders
then
amrap 9 min
1 round of c2b cindy
1 squat clean and jerk @ 155#
7 rounds plus 10 push ups
RIDGE
4 rounds not for time
9 clean and jerks @ 135#
12 toes to bar
15 burpees (bar facing/to a reach)
2:30 on the clock
50 double under buy in
then 5 pts for muscle ups
2 points for handstand push ups
7 MUs and 9 HSPUs , total of 53 points
yesterday
4 rounds not for time
12 deadlift @ 155#
12 burpees (to a reach/bar facing)
10 snatches @ 75#
30 double unders
then
amrap 9 min
1 round of c2b cindy
1 squat clean and jerk @ 155#
7 rounds plus 10 push ups
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