My Family, Crossfit, Running, Losing Weight, Building Muscle, Food, Golf, Technology, Beer, and maybe some other stuff… A story about me becoming unlazy and unfat.Tumblr (3.0; @vonralls)http://vonralls.net/<p><img src="http://media.tumblr.com/tumblr_lzpqqaNrc31qz7rr8.jpg"/></p> <p>Sorry I haven’t been updating.  Just in case anyone is out there keeping up, I smoked the Sylamore 50K this weekend! Finished in 6:03 for a 39 Minute PR!!  Last years time was 6:42!!  Awesomesauce!  Me on the right in the picture with my running buddy, Shawn.</p>http://vonralls.net/post/17972524449http://vonralls.net/post/17972524449Mon, 20 Feb 2012 17:36:51 -0500runningcrossfitbadassPR<p>Lots of measurable results.  I’m trying to cut some weight this month, so I got my BF measured.  Here are the results weighing in at 181lbs at 36 Years Old:</p> <ul><li>14.24% Fat</li> <li>155.22 Lean Weight</li> </ul><p>I was pretty pleased with this as the lowest I’ve ever been was 13% and I just knew I was going to be WAY higher than 14.  Anyway, the awesome day at the gym consisted of 3 big PR’s as we did Crossfit Football Totals.  Here were my results:</p> <p><img src="http://media.tumblr.com/tumblr_lytlhjs5bi1qz7rr8.jpg"/></p> <p>That’s:</p> <ul><li>205lb Power Clean Up from 195</li> <li>300lb Back Squat!!  Up from 295</li> <li>180lbs Bench!! Up from 155!  What?!?</li> <li>385 Deadlift (I went for 4 plates 405 and just BARELY missed it)</li> </ul><p>So that’s a total of 1070 lbs.  Pretty stoked about that!!</p>http://vonralls.net/post/16974122520http://vonralls.net/post/16974122520Fri, 03 Feb 2012 09:01:30 -0500crossfitweightlifting<img src="http://29.media.tumblr.com/tumblr_lyrvpoOONd1qcf4p8o1_500.jpg"/><br/><br/><p>I want this!</p> <p><a class="tumblr_blog" href="http://thetikistyle.tumblr.com/post/16922054477/myorope-this-on-my-shoulders-spine-back-feels">thetikistyle</a>:</p> <blockquote> <p>@myorope this on my shoulders, spine & back feels amazing, just looped & dangled over work chair for daily mobility! After hspu’s & weighted farmer carries I’m loving this! #recovery #crossfit (Taken with <a href="http://instagr.am">Instagram</a> at My Desk)</p> </blockquote>http://vonralls.net/post/16922983572http://vonralls.net/post/16922983572Thu, 02 Feb 2012 11:13:27 -0500<p><img src="http://media.tumblr.com/tumblr_lyrmnba2eg1qz7rr8.jpg"/></p> <p>Pretty good workout today at Desoto Crossfit! </p> <ul><li>2 x 5 Wall Squat</li> <li>2 x 10 Squat</li> <li>2 x 5 Goblet Squat 1.5 Pood Kettlebell</li> </ul><p>Then Find 1 Rep Max Power Clean:  165 lbs. For me</p> <p>Then 5 Rounds:</p> <ul><li>6 x Turkish Get Ups 20 Lb. Dumbell</li> <li>60 Second Plank Hold</li> <li>60 Seconds Rest</li> </ul><p>Cashed out with 1 500 Meter Row at 1:42 (Not bad, but not a PR)  Only had time for one row not three like the board says.  All in all good workout.</p>http://vonralls.net/post/16917389764http://vonralls.net/post/16917389764Thu, 02 Feb 2012 07:30:50 -0500crossfit<p>Two WODs this morning. The first wasn’t too bad.  Tabata Alternate:</p> <ul><li>A1 HSPU</li> <li>A2 Lunges</li> <li>B1 Kb Push Press (Right Arm) 1.5 Pood</li> <li>B2 Kb Push Press (Left Arm) 1.5 Pood</li> </ul><p>138 Reps and a mix of Legit/Kipping HSPUs.  Felt good to knock those full range handstand pushups out finally.</p> <p>Next up, right in my wheelhouse!</p> <p><img src="http://media.tumblr.com/tumblr_lyo0uxqSWR1qz7rr8.jpg"/></p> <p>Felt like I killed it.  Anything with running and heavy deads is just for me! :)</p>http://vonralls.net/post/16817375889http://vonralls.net/post/16817375889Tue, 31 Jan 2012 08:45:36 -0500crossfit<p>We had a beginner crossfit competition at the gym on Saturday, and it was AWESOME!  I really enjoyed judging and watching these competitors give it everything they had!  Here’s a little video from it:</p> <p><iframe frameborder="0" height="315" src="http://www.youtube.com/embed/Ln6Qsoe8VOQ" width="560"></iframe></p>http://vonralls.net/post/16732465090http://vonralls.net/post/16732465090Sun, 29 Jan 2012 20:13:13 -0500crossfit<p>Muscle Up practice this morning.  Seriously frustrating, but I am so very close to nailing them.</p> <p>MetCon:</p> <p>5 Rounds:</p> <ul><li>12 Wall Ball Shots (20 lb)</li> <li>12 Toes to Bar </li> </ul><p>Finished in 6:10.  Toes to Bar were pretty tough after MU practice.</p>http://vonralls.net/post/16579027744http://vonralls.net/post/16579027744Fri, 27 Jan 2012 10:06:00 -0500crossfit<a href="http://games.crossfit.com/athletes/von-ralls">Games Profile</a>http://vonralls.net/post/16421428433http://vonralls.net/post/16421428433Tue, 24 Jan 2012 15:45:35 -0500<p><strong>Strength</strong>:</p> <ul><li>Front Squats x 5</li> <li>Power Clean + 2 Jerks</li> </ul><p>Went four rounds on the strength with 185lbs for 3 rounds and 195lbs. for 1 round.  135lbs. on the clean and jerks.</p> <p><strong>MetCon</strong>:</p> <p>Tabata This:</p> <ul><li>Box Jumps (24” box)</li> <li>Burpee Jumpovers (jump over kettlebell)</li> <li>Kettlebell Snatches (Righ Arm 1.5 pood)</li> <li>Kettlebell Snatches (Left Arm 1.5 pood)</li> </ul><p>Scored 210 Reps.</p>http://vonralls.net/post/16407208894http://vonralls.net/post/16407208894Tue, 24 Jan 2012 09:24:46 -0500crossfit<p>Knees are a little sore from yesterday’s run, but still in pretty good shape.  This morning’s workout:</p> <p>15-12-9</p> <ul><li>Pullups</li> <li>Thrusters 95#</li> <li>Kb Swings 53lb</li> <li>Pushups</li> </ul><p>Finished in 9:30.</p>http://vonralls.net/post/16349017119http://vonralls.net/post/16349017119Mon, 23 Jan 2012 09:41:23 -0500<p>Ran 20 miles today in the woods.  Really awesome!  About a 10 minute mile pace.  First really long run in my innov8’s.  Really liking them, but I think adding a second pair of socks on top of my Swiftwick compression socks to add some more cushion has been a good idea.  These are the ones I’ve been running in:</p> <p><img src="http://media.tumblr.com/tumblr_ly883sKB581qz7rr8.jpg"/></p>http://vonralls.net/post/16323888905http://vonralls.net/post/16323888905Sun, 22 Jan 2012 20:00:31 -0500<p>Just busy.  running 20 in the woods in the morning.  Can’t wait.  Will update after that for sure.  I put it out on facebook, and something like 20 people are going to come run with me!!  Pretty awesome.</p>http://vonralls.net/post/16251293320http://vonralls.net/post/16251293320Sat, 21 Jan 2012 17:42:01 -0500<p>20lb Wall Balls 2:4</p> <p>Minutes: Rest</p> <p>I kept them to around 40-42 reps each round.</p> <p>Double Unders 2:4</p> <p>Somewhere around 90-100 each round</p> <p>It’s way tougher than it sounds.  I also did muscle up practice to warm up…</p>http://vonralls.net/post/15655331159http://vonralls.net/post/15655331159Tue, 10 Jan 2012 22:51:09 -0500crossfit<p>On Thursdays I can’t get to my gym so I visit a box by my house.  Desoto Crossfit.  A couple of guys that I went to High School with workout there so it’s fun to see them. I go to eh 5AM class!!! That’s early.</p> <p>Strength:</p> <p>Squat 5,5,3,3,1</p> <p>Started at about 185 and ended at 265lbs.</p> <p>MetCon:</p> <p>Pull Ups 10-1</p> <p>Handstand Pushups 10-1</p> <p>So it was like a ladder, work down to 1 rep from 10.  Had to start kipping the HSPU’s.  12:19</p>http://vonralls.net/post/15350458202http://vonralls.net/post/15350458202Thu, 05 Jan 2012 12:19:00 -0500crossfit<img src="http://29.media.tumblr.com/tumblr_lx9wpwOiiz1qz7pa2o1_500.jpg"/><br/><br/><p>Nice, comfortable run.  <a href="http://runkeeper.com/user/vonralls/activity/64850107"><a href="http://runkeeper.com/user/vonralls/activity/64850107">http://runkeeper.com/user/vonralls/activity/64850107</a></a></p>http://vonralls.net/post/15292255465http://vonralls.net/post/15292255465Wed, 04 Jan 2012 07:15:32 -0500<p>This morning part I:</p> <ul><li>A1: Overhead Squat 2 x 2 115 lbs.</li> <li>B1: Push Press 3 x 5 135, 135, 145lbs.</li> <li>C1:  Back Squat 3 x 5 185, 205, 215lbs.</li> <li>D1:  Weighted Pullups 3 x 5 26lbs</li> <li>E1:  Front Leaning Rest Rings 5 min</li> </ul><p>This morning part II:</p> <p>Metcon with the rest of class:</p> <p>12 Minute AMRAP</p> <ul><li>10 SDHP (95#)</li> <li>10 Push Press (95#)</li> <li>20 Sit Ups</li> </ul><p>RX 6 Rounds + 6 SDHP’s.</p> <div></div> <div></div> <div></div>http://vonralls.net/post/15239953730http://vonralls.net/post/15239953730Tue, 03 Jan 2012 08:55:44 -0500<p>Most distance runners log 1000/2000 miles per year. I just added mine up, and came to about 400. I don’t train like most runners, but I do love running!! Here’s to another year running.</p> <p>Lots of cool things going down in 2012 for me.  Crossfit Certification, hopefully an affiliation/Garage gym, organizing and training for Leadville 100 in 2013, start coaching some new runners…can’t wait to get started!</p> <p>Hopefully we’ll finish this film…</p> <p><iframe frameborder="0" height="315" src="http://www.youtube.com/embed/zqcvjWuWb2o" width="560"></iframe></p>http://vonralls.net/post/15103946201http://vonralls.net/post/15103946201Sat, 31 Dec 2011 18:49:43 -0500crossfitrunningcoachingnewyear<img src="http://27.media.tumblr.com/tumblr_lwqsf9nNWj1qz7pa2o1_500.jpg"/><br/><br/><p>Another gift to share.  My Road ID!!! Love it!  Now if I pass out in the woods someone can call my wife!!</p>http://vonralls.net/post/14753827242http://vonralls.net/post/14753827242Sat, 24 Dec 2011 23:28:21 -0500<img src="http://24.media.tumblr.com/tumblr_lwqo8xVIav1qz7pa2o1_500.png"/><br/><br/><p>What you think of my weightlifting shoes? Awesome sauce!!</p>http://vonralls.net/post/14750562098http://vonralls.net/post/14750562098Sat, 24 Dec 2011 21:58:08 -0500<p>Not sure I have posted about Chris before, but he trains at my gym and is a VERY inspiring dude.  Chris was diagnosed with stage 3 colon cancer and beat it with surgery, alternative therapies and radically changing his diet.  His website is <a href="http://www.chrisbeatcancer.com">http://www.chrisbeatcancer.com</a>.  Anyway, my coach and a couple of friends interviewed him earlier this month, and you can watch the whole thing on Ustream.  Very captivating and interesting interview.  Really got me to thinking about the toxins we are putting in our bodies and processed foods.  Anyway, go check it out if you have time:  <a href="http://www.ustream.tv/recorded/18940815"><a href="http://www.ustream.tv/recorded/18940815">http://www.ustream.tv/recorded/18940815</a></a></p> <p>@beckyc’s post reminded me of it…</p>http://vonralls.net/post/14198649757http://vonralls.net/post/14198649757Tue, 13 Dec 2011 22:13:00 -0500