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.
Saturday, May 31, 2014
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.
Subscribe to:
Posts (Atom)