RIDGE
14.1 in 3 hours! Details to follow, probably tomorrow
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
Friday, February 21, 2014
2/21/2014
RIDGE
I know... do I ever take a day off? Well, when its time for the Open, you gotta want it. Now that basketball season is over, and that I've got one full week's worth of solid workouts under my belt, things should die down a bit so I can go all out on my workout for the open. This year, I'm committing to doing each workout only once, unless its something that's within the boundaries of doing twice without ridiculous ramifications (i.e. 7 min of burpees, etc.) First workout is a week from today. I feel like I'm in as good a shape as I can be, I just hope I can keep this up. I think next year I may do clean eating about a week leading up to the first workout, and then during the open eat clean, rather than the month leading up to it. Bread has never looked so delicious, and I know once March hits, I'm gonna need some chocolate and peanut butter dessert of some kind.
Today's workout
Front Squat Challenge
3 minute running clock
max reps @ 245 for minute 3:00-2:00 (4 points each rep)
max reps @ 225 for minute 2:00-1:00 (3 points each rep)
max reps @ 205 for minute 1:00-0:00 (2 points each rep)
6/5/7. Total of 53 points.
Rested about 5 minutes, which was not long enough. I'd say 2 days would have been a good amount of rest.
10 down to 1
thrusters @ 100#
chest to bar pull ups
then immediately following
1 up to 10
power cleans @ 100#
hand release push ups
16 minutes flat. Did the thrusters/c2b's at about 9:10, then started the second part, which was nothing short of brutal. Really really wanted to give up and quit. All thrusters, power cleans and push ups were unbroken, and pull ups rounds 8-6 were broken once at about half way point. Maybe round 9 too, but I forget. This one looks like a Kunkel workout.
I know... do I ever take a day off? Well, when its time for the Open, you gotta want it. Now that basketball season is over, and that I've got one full week's worth of solid workouts under my belt, things should die down a bit so I can go all out on my workout for the open. This year, I'm committing to doing each workout only once, unless its something that's within the boundaries of doing twice without ridiculous ramifications (i.e. 7 min of burpees, etc.) First workout is a week from today. I feel like I'm in as good a shape as I can be, I just hope I can keep this up. I think next year I may do clean eating about a week leading up to the first workout, and then during the open eat clean, rather than the month leading up to it. Bread has never looked so delicious, and I know once March hits, I'm gonna need some chocolate and peanut butter dessert of some kind.
Today's workout
Front Squat Challenge
3 minute running clock
max reps @ 245 for minute 3:00-2:00 (4 points each rep)
max reps @ 225 for minute 2:00-1:00 (3 points each rep)
max reps @ 205 for minute 1:00-0:00 (2 points each rep)
6/5/7. Total of 53 points.
Rested about 5 minutes, which was not long enough. I'd say 2 days would have been a good amount of rest.
10 down to 1
thrusters @ 100#
chest to bar pull ups
then immediately following
1 up to 10
power cleans @ 100#
hand release push ups
16 minutes flat. Did the thrusters/c2b's at about 9:10, then started the second part, which was nothing short of brutal. Really really wanted to give up and quit. All thrusters, power cleans and push ups were unbroken, and pull ups rounds 8-6 were broken once at about half way point. Maybe round 9 too, but I forget. This one looks like a Kunkel workout.
Thursday, February 20, 2014
2/20/2014
RIDGE
13 minute AMRAP
500m row
15 burpees over the rower
500m row
150 double unders
500m row
15 burpees over the rower
500m row
max double unders in remaining time
62 double unders
Got to the last set with about :44 left, went 30 then 32 and collapsed. Felt rough afterward but nothing I haven't felt before.
@HUSBAND: What are you doing to become a better husband? How do you listen to your wife? Are you always looking to improve as a husband - studying her, loving her, surprising her? I'm finding that getting comfortable in my ways, getting used to my "habits", isn't very wise. I tend to be a creature of habit with many things, and unfortunately being a husband is one of them. Praying that you guys continue to be the husband that God has created you to be.
13 minute AMRAP
500m row
15 burpees over the rower
500m row
150 double unders
500m row
15 burpees over the rower
500m row
max double unders in remaining time
62 double unders
Got to the last set with about :44 left, went 30 then 32 and collapsed. Felt rough afterward but nothing I haven't felt before.
@HUSBAND: What are you doing to become a better husband? How do you listen to your wife? Are you always looking to improve as a husband - studying her, loving her, surprising her? I'm finding that getting comfortable in my ways, getting used to my "habits", isn't very wise. I tend to be a creature of habit with many things, and unfortunately being a husband is one of them. Praying that you guys continue to be the husband that God has created you to be.
Wednesday, February 19, 2014
2/19/2014
RIDGE
50 reps of shoulder to overhead
115#
2 minutes flat
Splits were 30/12/8, turned into jerks with about 1/3 left in each split. Everything else was push press
2 min row, max meters
rest 1 min
2 min max wall balls
rest 1 min
2 min max burpees to a reach
rest 1 min
2 min max kb swings (53#)
rest 1 min
2 min max double unders
632/51/30/53/144
Some of the reps may be off but I think my numbers were at least close to that
Worked out with the 6am class, really good to have some others push me or at least feel some nature of competitiveness going on
50 reps of shoulder to overhead
115#
2 minutes flat
Splits were 30/12/8, turned into jerks with about 1/3 left in each split. Everything else was push press
2 min row, max meters
rest 1 min
2 min max wall balls
rest 1 min
2 min max burpees to a reach
rest 1 min
2 min max kb swings (53#)
rest 1 min
2 min max double unders
632/51/30/53/144
Some of the reps may be off but I think my numbers were at least close to that
Worked out with the 6am class, really good to have some others push me or at least feel some nature of competitiveness going on
Tuesday, February 18, 2014
2/18/2014
RIDGE
Squat clean work
4/4/4
1 sec pause above knee/quick pause above knee/no pause
all at 165#
1 rep every :30 for 6 min
10 down to 1
clean and jerk
200m run
rounds 10-7 @ 115#
rounds 6-4 @ 135#
rounds 3-1 @ 155#
all c/j unbroken, 200m runs sucked
19:50
Fairly confident that I ran close to 220m, but oh well. Having it down hill then uphill didn't help out at all.
@REPENT: Doing some reading on "repentance." What I find very really cool is how Thomas Watson puts it, how repentance is a qualification for forgiveness, not a cause. That hit me pretty hard. I must be the one to confess my sins, to seek forgiveness - THEN and only then can it be given. It's already been paid for, its already been taken care of, but I must repent first, then be forgiven. I think a lot of people get in the scary habit forgetting that (doctrine? theory?), where they sin and sin and sin, only to have it dawn on them, "Oh yeah, I'm forgiven. It's ok." Without repentance the fire of the sin has not been extinguished, just acknowledged.
Squat clean work
4/4/4
1 sec pause above knee/quick pause above knee/no pause
all at 165#
1 rep every :30 for 6 min
10 down to 1
clean and jerk
200m run
rounds 10-7 @ 115#
rounds 6-4 @ 135#
rounds 3-1 @ 155#
all c/j unbroken, 200m runs sucked
19:50
Fairly confident that I ran close to 220m, but oh well. Having it down hill then uphill didn't help out at all.
@REPENT: Doing some reading on "repentance." What I find very really cool is how Thomas Watson puts it, how repentance is a qualification for forgiveness, not a cause. That hit me pretty hard. I must be the one to confess my sins, to seek forgiveness - THEN and only then can it be given. It's already been paid for, its already been taken care of, but I must repent first, then be forgiven. I think a lot of people get in the scary habit forgetting that (doctrine? theory?), where they sin and sin and sin, only to have it dawn on them, "Oh yeah, I'm forgiven. It's ok." Without repentance the fire of the sin has not been extinguished, just acknowledged.
Monday, February 17, 2014
2/17/2014
RIDGE
Whoooieee! Been a while! Got sick, and lazy, and recovered. Did a few workouts while all that was going on, but nothing too spectacular. Remember all that talk about how my diet helped my sickness out about a week and change ago? Scratch that idea. Still got sick, runny nose and painful headaches, a slew of sinus issues, and sore throat later - and I'm back to all better. Somehow, managed to avoid the ice cream which would have been nothing short of delicious on my throat, and stuck it out with strict paleo like foods.
I forget most of my previous workouts, no PRs, but was able to get out and run, so you guys would appreciate that. Here's today's workout
Back Squat
5 x 5 @ 225
felt good, tried for speed getting out of the bottom
then forgot I had a mtg
so two hours later
9 min amrap
7 front squats @ 115#
9 toes to bar
11 hand release push ups
7 rounds even
then
500m row, easy pace
rest 2 min
500m row, 90%
rest 2 min
500m row, easy pace
1:54.4, 1:39.6, 1:49.6
Whoooieee! Been a while! Got sick, and lazy, and recovered. Did a few workouts while all that was going on, but nothing too spectacular. Remember all that talk about how my diet helped my sickness out about a week and change ago? Scratch that idea. Still got sick, runny nose and painful headaches, a slew of sinus issues, and sore throat later - and I'm back to all better. Somehow, managed to avoid the ice cream which would have been nothing short of delicious on my throat, and stuck it out with strict paleo like foods.
I forget most of my previous workouts, no PRs, but was able to get out and run, so you guys would appreciate that. Here's today's workout
Back Squat
5 x 5 @ 225
felt good, tried for speed getting out of the bottom
then forgot I had a mtg
so two hours later
9 min amrap
7 front squats @ 115#
9 toes to bar
11 hand release push ups
7 rounds even
then
500m row, easy pace
rest 2 min
500m row, 90%
rest 2 min
500m row, easy pace
1:54.4, 1:39.6, 1:49.6
Saturday, February 8, 2014
2/8/2014
RIDGE
Bench press work
6 x 8, rest 2:00
165#
One of the gym owners had their first born delivered this week, and he named the workout after his son - "Dawson". So, this is Dawson
5 rounds for time
4 heavy kb swings (70#)
1 clean and jerk @ 225 (I did 205)
23 double unders
18 pull ups
15 burpees
14 box jump overs
What all these numbers represent, I may never know, but it sure did suck. Especially after having taken a few days off. Been fighting a cold, but I tell you what - my body has experienced two types of fighting a cold. Before I ever heard of paleo diet - fighting a cold SUCKED. Miserable, body aches, sore all over, just sucked. But I have been eating clean (sans 3 delicious cookies) leading up to the cold and during it, and I feel great. Great enough to want to do "Dawson", anyway. Sure, this cold may have been a not as bad knock you off your feet kinda cold, but whatever it was, I attribute my recovery to my diet.
TIME: 23:52
Bench press work
6 x 8, rest 2:00
165#
One of the gym owners had their first born delivered this week, and he named the workout after his son - "Dawson". So, this is Dawson
5 rounds for time
4 heavy kb swings (70#)
1 clean and jerk @ 225 (I did 205)
23 double unders
18 pull ups
15 burpees
14 box jump overs
What all these numbers represent, I may never know, but it sure did suck. Especially after having taken a few days off. Been fighting a cold, but I tell you what - my body has experienced two types of fighting a cold. Before I ever heard of paleo diet - fighting a cold SUCKED. Miserable, body aches, sore all over, just sucked. But I have been eating clean (sans 3 delicious cookies) leading up to the cold and during it, and I feel great. Great enough to want to do "Dawson", anyway. Sure, this cold may have been a not as bad knock you off your feet kinda cold, but whatever it was, I attribute my recovery to my diet.
TIME: 23:52
Wednesday, February 5, 2014
2/5/2014
RIDGE
10min for two-position clean 1 RM
195 (hi-hang, above the knee. caught in squat)
muscle up practice
EMOTM 10 minutes
12 push ups (sucked given yesterday's bench work)
8 squats @ 135#
immediately when done:
as many double unders as possible in 2 min
124
@diet/paleo: So everything was great, hit about 3 days straight of eating only good foods, then coworker brings in 4 dozen cookies. Not just for anyone, but for the coaches. Ugh. Thankfully, only had 3 cookies, and feel good about that. I never knew butterscotch cookies could taste so good. Already made plans to go to eat where I can have paleo-friendly entrees.
10min for two-position clean 1 RM
195 (hi-hang, above the knee. caught in squat)
muscle up practice
EMOTM 10 minutes
12 push ups (sucked given yesterday's bench work)
8 squats @ 135#
immediately when done:
as many double unders as possible in 2 min
124
@diet/paleo: So everything was great, hit about 3 days straight of eating only good foods, then coworker brings in 4 dozen cookies. Not just for anyone, but for the coaches. Ugh. Thankfully, only had 3 cookies, and feel good about that. I never knew butterscotch cookies could taste so good. Already made plans to go to eat where I can have paleo-friendly entrees.
Tuesday, February 4, 2014
2/4/2014
RIDGE
Bench press work
5 reps every 1:30 for 6 rounds
185#
then max reps few min. after last round
10
squat snatch work
EMOTM 1 complex for 5 min.
complex = squat snatch from mid thigh, 1 squat snatch from hang position
4 rounds
20 cal row
30 alt DB snatch @ 45#
rest 2 min.
16:24 I think
Bench press work
5 reps every 1:30 for 6 rounds
185#
then max reps few min. after last round
10
squat snatch work
EMOTM 1 complex for 5 min.
complex = squat snatch from mid thigh, 1 squat snatch from hang position
4 rounds
20 cal row
30 alt DB snatch @ 45#
rest 2 min.
16:24 I think
Monday, February 3, 2014
2/3/2014
RIDGE
Today's
3 x 5 back squat
2,2,2 tempo (two seconds down, pause, at bottom, and back up)
185#
dead hang pull up work
AMRAP 6 minutes
shoulder to overhead @ 135#
toes to bar
2.2, 4.4, 6.6, etc.
Did round of 14 shoulder to overhead, total reps: 98
50 burpees shortly after
3:07
@diet: Paleo starts today. Outside of Valentines Day, it will be clean eating for the month of February. Felt pretty accomplished, as yesterday's cook-off in kitchen de Ridgeway's was sweet potato fries, spaghetti squash, asparagus, smoked chuck roast, homemade mayonnaise, and a parsnip/carrot medley. Something going on every night this week, so won't be able to cook and have much of it outside the house, but at least it's cooked! Hope you guys are doing well, I know ya'll are busy since no posting is going on.
Today's
3 x 5 back squat
2,2,2 tempo (two seconds down, pause, at bottom, and back up)
185#
dead hang pull up work
AMRAP 6 minutes
shoulder to overhead @ 135#
toes to bar
2.2, 4.4, 6.6, etc.
Did round of 14 shoulder to overhead, total reps: 98
50 burpees shortly after
3:07
@diet: Paleo starts today. Outside of Valentines Day, it will be clean eating for the month of February. Felt pretty accomplished, as yesterday's cook-off in kitchen de Ridgeway's was sweet potato fries, spaghetti squash, asparagus, smoked chuck roast, homemade mayonnaise, and a parsnip/carrot medley. Something going on every night this week, so won't be able to cook and have much of it outside the house, but at least it's cooked! Hope you guys are doing well, I know ya'll are busy since no posting is going on.
Subscribe to:
Posts (Atom)