2012 MCRD Boot Camp Challenge

EDIT:  So official times are
Erik: 24:14,  6 in the elite div,  28 overall  [the same guy won it this year and last year, this year he ran 3:11 slower.  I ran 2:43 slower, so I will call it a 28 sec improvement ;)]

Meadow: 35:55,  35 in women 35-39, 663 overall [a little less than 1300 people finished this year, so middle of the pack, considering she ran very little in the last 3 weeks because of the stingray this is awesome. She was shooting for 35 without the tougher course]

Unofficially I ran 24:16 and placed 6th in the elite male  division and 24th overall.  My goal was to run faster than last year.  Unfortunately this is impossible to say, as the course had about 50% more obstacles and was about 1/4 mile longer compared to last year.  However, last year I placed 16th in elite male and 63rd overall.

Meadow ran somewhere around 41:00, she did great!  I will post the official results when they do.

NHG - 9/29/12

Max Height Box Jump:  40.5"

15, 12, 9
Bench Press @ Body Weight + 5 lbs
Weighted Pull-ups w/ 50 lbs

I used 190 lbs for BP and 32 lbs for Pull-ups
10:20

NHG - 9/28/12

Power Snatch 6 x 2:  95, 115, 125, 135(1), 135(1), 135(1)
Overhead Squat 5 x 1:  135, 155, 170, 185, 190(pr)

5 x max reps Handstand Push-ups:  8, 5, 6, 3, 3

6 x 100m sprints (45-s rest)

EMG - 9/26/12

3.5 mile jog moderate pace 10 strict push-ups at the end.

NHG - 9/26/12

Deadlift
3 x 80% 1RM:  285
3 x 85% 1RM:  300
1 x 90% 1RM:  315

30 x 20" Box Step up with 50lb Dumbbell in each hand
25 x Pull-ups (strict)
50 x 40lb Good Mornings

1000m Row to warm-up
500m Row to cool-down

EMG - 9/25/12

5 x 5 pull-up (I shouldn't even call it this anymore, since I haven't done 25 yet)  no weight this time 5,5,4,3,2


3 sets for time
10 x 24 in box jumps and 15 single arm (15 lbs)kettle bell swing each arm
4:42

8 knees to elbows.  These went well, probably up the number next time.
20 each side oblique crunches
20 sit-ups

NHG - 9/25/12

Squat 10RM:  215
Press 10RM:  115
Probably could have pushed with another attempt at 220 or 225 for squats and 120 for press.

8 rounds:
3 consecutive 20" box jumpovers with 25m sprint
Rest interval was walk back to start

EMG - 9/24/12

Hard 5K run with 10 burpees at each mile.

I will taper the rest of the week.  Meadow and I are running the MCRD Bootcamp Challenge this Saturday.

EMG - 9/22/12

5x5 weighted bar dips 45 sec recovery. 15lb (5), 15lb (5), 15lb (5), 15lb (5), 15lb (5),


timed 3 sets 5 x dumbbell T push-ups, 10 x dumbbell three way rows (15 lb dumbbells for both)
5:08

8 knees to elbows
20 sit-ups
20 side crunches each side

NHG - 9/22/12

As many rounds as possible in 12 min:
5 x 225lb Deadlift
10 x 24" Box Jump

9 rounds + 5 Deadlifts

EMG - 9/21/12

2 x 160 m hill repeats 30 push-up
2 x 160 m hill repeats 20 push-ups
jog home (1/4 mileish) 20 push-ups

I have no idea of the times, I ran as hard as I could.

NHG - 9/21/12

On the minute for 12 minutes:
2 x Power Clean at 80% 1RM
160 lbs

20-15-10-5
Push-ups
Sit-ups

100 Double Unders

EMG - 9/20/12

5 sets of weighted pull-ups

8 lbs(5), 6 lbs(5), 4 lbs(4), 0 lbs(3), 0 lbs(1)  I really suck at pull-ups and it frustrates the shit out of me.


3 rounds for time 10 dumbbell power clean to thruster, 10 burpees  4:08

8 knees to elbows
20 sit-ups
20 oblique crunches each side

NHG - 9/20/12

5 rounds (2-min rest between):
3RM Press
Max Reps Weighted Pull-ups (25 lbs)
145/8, 145/6, 145/4, 145(2)/4, 145(1)/3

8 rounds (90-sec rest between):
3 x Squats @ 65% 1RM
20-yd sprint with 10-yd flying start
180 lbs for Squat
Had no accurate way to time sprints

EMG - 9/19/12

Yesterday I did a max set of pull-ups (8) 2 min max for sit-ups (46) and push-ups (34 in 1:30ish) my elbow locked up after 20 push-ups.  I did an untimed set of 26 push-ups afterward.

Today I did 4 rounds for time: 45 sec recovery

run 400 m (1:12) + 10 GHD sit-ups = 2:04
400 m (1:14)+ 10 = 2:20
400 m (1:17)+ 10 = 2:29
400 m (1:21)+ 10 = 2:34

NHG - 9/18/12

Bench Press
5 @ 80% 1RM:  220
2 x 3 @ 87.5% 1RM:  240, 240
4 x 1 @ 90%+ 1RM:  250, 255, 260, 260

For 10 minutes, complete 30 KB Swings at 1.5 pood every other minute:
29, 20, 20, 20, 21 (couldn't do 30 in a minute)

EMG - 9/17/12

5K time trial - 21:28

NHG - 9/17/12

Front Squat
5 @ 60% 1RM:  135
5 @ 70% 1RM:  155
4 @ 75% 1RM:  165
4 x 4 @ 80% 1RM:  175

3 x 12 GHD Sit-ups

EMG - 9/14/12

8 x 100 m stair repeats with push-up after each two intervals (30, 20, 20, 15)

NHG - 9/15/12

Power Clean 5 x 3:  165, 175, 180, 180, 185
Power Snatch 2RM:  115

3 Rounds (3-4 min rest between) @ 70-80% of Power Snatch 2RM
3 Snatch Pulls
3 Power Snatch
3 Snatch Press
95

EMG - 9/13/12

I did my full (Tough Mudder) workout to acceptable results.  I haven't really lost any strength, in fact if anything I am stronger.  My performance on any one exercise (running intervals included) is as good or better than it ever was.  However, my endurance is not up to snuff yet.

NHG - 9/13/12

Back Squat 3 x 5:  230
Bench Press 3 x 5:  210

EMG - 9/12/12

4 rounds for time: 30-45 sec recovery

run 400 m + 10 GHD sit-ups = 2:13
400 m + 10 = 2:24
400 m + 10 = 2:35
400 m + 10 = 2:39

My 400 m times were 1:11, 1:15, 1:17, 1:19
I would like to get all of these under 1:15 then I will start wearing a weight vest
At this point I will also start doing mile time trials every two weeks in an attempt to get my mile time back under 5 min.

NHG - 9/11/12

Press 5 x 5:  115, 125, 135(4), 130(4), 125(4)
Weighted Ring Dips 5 x 5:  40, 36(4), 36(4), 36(4), 0
Toes to Bar 2 x 15

EMG - 9/10/12

5K time trial 21:36

EMG - 9/9/12

5 x 5 weighted bar-dips 45 sec recovery 5(10), 5(10), 5(8), 5(8), 5(6)

3 sets for time
15 (15 lbs)dumbbell rows and 15 single arm (15 lbs)kettle bell swing
4:45

20 each side oblique crunches

Tomorrow I am going to do just a 5k time trial

NHG - 9/9/12

Deadlift 5RM (find 5-repetition maximum):  315
3 sets max rep strict pull-ups (3-min rest):  12, 10, 8

6 x 1/2 Gasser (1/2 Gasser is across the width of FB field and back) (1-min rest):  15.9, 15.5, 15.5, ?, 15.5, 16.2

EMG - 9/8/12

I attempted 5 x 5 weighted pull-ups and only managed 5(10), 5(10), 4(6), 3(6), 3(0)

3 rounds for time 10 dumbbell power clean to thruster, 10 burpees  4:23

8 knees to elbows
20 sit-ups

NHG - 9/8/12

Overhead Squat 5 x 3:  135, 155, 170, 185(f), 170(2)

21-15-9
Hang Power Cleans
Sit-ups
Push-ups
9:30

EMG - 9/7/12

8 x 100 m stair repeats push-ups before I started then after every 2 intervals except the last (30, 20, 10, 10)

Went for a brief swim in the ocean, it last about a minute before Meadow got stung be a stingray :(

NHG - 9/5/12

Squat 3 x 5:  225
Bench Press 3 x 5:  205

EMG - 9/4/12

4.5 mile run- I attempted 10 burpees each mile, but flamed out and even had to walk a little somewhere around mile 3.5

Not sure if I am pushing too hard coming back, or if I am just not used to fatigue and pushing through it (mentally) after my time off.

NHG - 9/4/12

Deadlift:  5 x 3 at 85% 1RM
287, 309, 309, 309, 309

85% of 1RM is 297, but I was using kg plates so decided to round up.  Good workout!

I took the weekend off to relax.  Played 3 rounds of golf and a little wakeboarding.

EMG - 9/2/12

4 rounds for time:

run 400 m + 15 GHD sit-ups = 2:15
400 m + 10 = 2:45
400 m + 10 = 3:10
400 m + 5 = ?

My first time doing this, I think I spent as much time in transition as anything.  I hit failure on the way down from #5 on the fourth set.

EMG - 9/1/12

I attempted 5 x 5 weighted pull-ups and only managed 5(10), 5(8), 4(6), 4(0), 3(0)

3 rounds for time 10 dumbbell deadlift to shoulder press (I am sure these have a name, but I don't know what it is), 10 burpees  4:15

8 knees to elbows

EMG - 8/31/12

6 x 100 m stair repeats push-ups before I started then after every 2 intervals (30, 20, 10, 10)