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.
Monday, March 31, 2014
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.
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