KUNKEL
Well it may be a week late but I did Murph today.
Lovely, lovely Murph in the heat of the day! No weight vest, hopefully next time.
Time: 33:07
Has to be a PR. I was hoping I could break the 30Min barrier, maybe next time. I partititioned everything, for every pull up I did 1 push up and 1 squat. Then when I got 100 pull ups, I did 2 squats for every push up. Really didn't rest but took my time on pull ups and probably could have run the first mile faster.
Monday, June 2, 2014
Sunday, June 1, 2014
6/1/2014
RIDGE
1RM at split jerk
245
For time:
1 mile run
100 double unders
row 1k
100 one arm alternating dumbell snatches @ 70#
row 500m
50 double unders
800m run
31:58
1RM at split jerk
245
For time:
1 mile run
100 double unders
row 1k
100 one arm alternating dumbell snatches @ 70#
row 500m
50 double unders
800m run
31:58
Saturday, May 31, 2014
5/31/2014
KUNKEL
Man 'o Man, my legs are feeling weak to say the least. I'm not sure if I just need to tell my legs to shut and and quit being wimps or actually take a break. Either way, I feel like I've slid back on all levels of fitness. Quite frustrating to say the least. This was especially exposed as I rode 24 miles and the dinky hills flat humbled my legs and mind.
Yesterday: 3 Rounds of-
100 foot waiter walk with 50# dumbbell(Realized on the 3rd round these were suppose to be 100Meters!)
30 Bosu ball sit ups(attempt at GHD sit ups)
100 foot waiter walk with 50# dumbbell
30 Back extensions
Time: 11:18
Round 2: Muscle Up work
2 MUs on the minute for 12 minutes. On the 11th minutes I did 5 unbroken for a total of 25 MUs.
Felt pretty good, need to get better still.
Man 'o Man, my legs are feeling weak to say the least. I'm not sure if I just need to tell my legs to shut and and quit being wimps or actually take a break. Either way, I feel like I've slid back on all levels of fitness. Quite frustrating to say the least. This was especially exposed as I rode 24 miles and the dinky hills flat humbled my legs and mind.
Yesterday: 3 Rounds of-
100 foot waiter walk with 50# dumbbell(Realized on the 3rd round these were suppose to be 100Meters!)
30 Bosu ball sit ups(attempt at GHD sit ups)
100 foot waiter walk with 50# dumbbell
30 Back extensions
Time: 11:18
Round 2: Muscle Up work
2 MUs on the minute for 12 minutes. On the 11th minutes I did 5 unbroken for a total of 25 MUs.
Felt pretty good, need to get better still.
Thursday, May 29, 2014
5/29/2014
KUNKEL
Fellas! Man good stuff happening with you two! Klint glad your working it and rocking the pedometer. Ridge glad you're still crushing it as always!
@Traveling: Diet is actually the easier part, don't have snacks available and can get in my routine pretty quick. The WODs are usually what suffer. I'm usually good for a few days, but inevitably the amount of sleep starts low and dwindles so my energy level for a WOD the day of departure is minimal. Then when i get home, it takes me a day or two to be ready to get back at it.
That said, I got a DU and running WOD in in Atlanta then some metcon WODs at home. Then did some riding on the bike this past weekend.
Yesterday: 20min AMRAP
400M Run, 21 Deadlifts at 155#
6 Rounds plus 200M run
Today- For time of:
50/10, 40/20, 30/30/, 20/40, 10/50
Pull ups and Burpees
Time: 24:28
Fellas! Man good stuff happening with you two! Klint glad your working it and rocking the pedometer. Ridge glad you're still crushing it as always!
@Traveling: Diet is actually the easier part, don't have snacks available and can get in my routine pretty quick. The WODs are usually what suffer. I'm usually good for a few days, but inevitably the amount of sleep starts low and dwindles so my energy level for a WOD the day of departure is minimal. Then when i get home, it takes me a day or two to be ready to get back at it.
That said, I got a DU and running WOD in in Atlanta then some metcon WODs at home. Then did some riding on the bike this past weekend.
Yesterday: 20min AMRAP
400M Run, 21 Deadlifts at 155#
6 Rounds plus 200M run
Today- For time of:
50/10, 40/20, 30/30/, 20/40, 10/50
Pull ups and Burpees
Time: 24:28
Wednesday, May 28, 2014
5/28/2014
FARRAR
Putting the pressure on you boys.... maybe not for intensity, but hopefully for regularity. :)
Our office just started a "step off" contest. Everyone received a pedometer and organized in teams. Somehow I was drafted by the EOG elite team, made up of triathletes and Ironman competitors. So to keep up with yall, and them, I need to get my sh** together. So far today, I have stepped 10,421 times after todays workout.
Todays WOD
1 mile run 8:30
50 burpees
50 KB 35#
Step on brothas
RIDGE
Been a while! So long, in fact, that Klint has more posts and Kunkel and Ridge combined for the week. Need to fix that.
Today
4 rounds
10 single arm bent row @ 70# (each arm)
20 walking lunges with 53# kb each hand
25 GHD sit ups
then
4 rounds for time
15 unbroken hang cleans @ 135#
10 wall balls
5 burpees
5:00
100 hollow rocks
Yesterday
back squat work and power clean work, then
for time
50 push presses @ 135#
50 toes to bar
50 sumo deadlift high pulls w/ 70# kb
10:30 I think. I know PP and T2B took like 9 min
Monday, Memorial Day
Murph. Sucked. 34 min or so.
Hope you guys are having a great week
Putting the pressure on you boys.... maybe not for intensity, but hopefully for regularity. :)
Our office just started a "step off" contest. Everyone received a pedometer and organized in teams. Somehow I was drafted by the EOG elite team, made up of triathletes and Ironman competitors. So to keep up with yall, and them, I need to get my sh** together. So far today, I have stepped 10,421 times after todays workout.
Todays WOD
1 mile run 8:30
50 burpees
50 KB 35#
Step on brothas
RIDGE
Been a while! So long, in fact, that Klint has more posts and Kunkel and Ridge combined for the week. Need to fix that.
Today
4 rounds
10 single arm bent row @ 70# (each arm)
20 walking lunges with 53# kb each hand
25 GHD sit ups
then
4 rounds for time
15 unbroken hang cleans @ 135#
10 wall balls
5 burpees
5:00
100 hollow rocks
Yesterday
back squat work and power clean work, then
for time
50 push presses @ 135#
50 toes to bar
50 sumo deadlift high pulls w/ 70# kb
10:30 I think. I know PP and T2B took like 9 min
Monday, Memorial Day
Murph. Sucked. 34 min or so.
Hope you guys are having a great week
Tuesday, May 27, 2014
5/27/2014
FARRAR
1 mile run 8:42
50 burpees
50 pikes
Goal for this week... 1 mile run and 50 burpees everyday, along with core movement. Taking it a day at a time.
Keep it comin fellas.
1 mile run 8:42
50 burpees
50 pikes
Goal for this week... 1 mile run and 50 burpees everyday, along with core movement. Taking it a day at a time.
Keep it comin fellas.
Thursday, May 22, 2014
5/22/2014
RIDGE
Tuesday
4 rounds
barbell lunges x 10 @ 135 for two sets, 155 for two sets
double bent row x 10 @ 60# each
GH raises x 10 (or attempts)
Every 3 minutes for 8 or 9 rounds, I forgot
odd rounds: 250m row then 15 wall balls
even rounds: 300m row then 10 chest to bar pull ups
Wednesday
Back squat 6 x 2 @ 275#
12 min amrap
200m run
25 air squats
20 kb swings
rest 4 minutes
12 min amrap
250m row
20 wall balls
40 double unders
4 rounds plus 1 air squat, then 4 rounds plus 171m
50 weighted sit ups holding 25# DB
Today: bench press work, but mostly an off day
@Kunkel: How does it feel traveling so much and trying to get workouts in? I can't imagine how tough that is; and trying to stay on top of your diet.
Tuesday
4 rounds
barbell lunges x 10 @ 135 for two sets, 155 for two sets
double bent row x 10 @ 60# each
GH raises x 10 (or attempts)
Every 3 minutes for 8 or 9 rounds, I forgot
odd rounds: 250m row then 15 wall balls
even rounds: 300m row then 10 chest to bar pull ups
Wednesday
Back squat 6 x 2 @ 275#
12 min amrap
200m run
25 air squats
20 kb swings
rest 4 minutes
12 min amrap
250m row
20 wall balls
40 double unders
4 rounds plus 1 air squat, then 4 rounds plus 171m
50 weighted sit ups holding 25# DB
Today: bench press work, but mostly an off day
@Kunkel: How does it feel traveling so much and trying to get workouts in? I can't imagine how tough that is; and trying to stay on top of your diet.
Subscribe to:
Posts (Atom)