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!

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

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!

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.

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

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.

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. 

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!

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. 

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.

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.

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!

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#.

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. 

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.

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)

 

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. 

 

 

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.