EMG - 10/30/12

10 x 100 m stair repeats push-ups after every 2 (35, 25, 20, 15, 10, 10)

NHG - 10/30/12

3 sets of 4 5-sec sprints (5-sec rest)
2-min between sets

7 x 2 Clean:  155, 185, 195(1), 195, 205(1), 195, 195(1)

10-8-6-4-2:
Strict Pull-ups
20-lb Ball Slam
4:45

NHG - 10/29/12

Back to it after a little deloading period.

Deadlift 3 x 8 @ 185 lbs
1 min Push-ups
1 min Sit-ups
1 min Push-ups
1 min Sit-ups

EMG - 10/28/12

I ran Elfin' Forest, the full 6 plus route in 57:30, which is a PR of about 1:30 or so.  Pretty good since this is the longest run I have done since the TM I think.

I did an ab workout later, but only got about halfway through.  I always forget how much trail run takes out of your core until I try to do something physical later in the day.

I will probably take Monday off.

EMG - 10/27/12

Full TM workout, it went really well.  I will probably add the weight vest back in soon.

EMG - 10/26/12

4 mile tempo run (6:48, 6:51, 7:21, 7:17) still going out too fast, but I came really close to getting all under 7:17

5 sets of pull-ups 5,5,5,5,4 almost got the last one too.

3 sets for time
10 x db clean to thruster (2 x 15 lb), 10 burpees.  forgot to start watch

EMG - 10/25/12

4 x 400 meters
1- (1:13)

Fire Hydrant 3 sets 12 reps with ISO Hold for 5 seconds after each rep.
Alternating Arm and Leg Raise 3 sets 8 reps
2- (1:14)

Straight Leg Fire Hydrant 3 sets 8 reps with ISO Hold for 5 seconds after each rep.
Prone Knee Raise 3 sets 12 reps
3- (1:14)
Double Leg Bridge 3 sets 12 reps
4- (1:16)

100 m sprint

Lateral Crab Walk 3 sets 25 yards
Lateral Bear Crawl 3 sets 25 yards
Tiger Crawl with a pushup 3 sets 25 yards
Frog Hop with jump 3 sets 25 yards

I meant to do 3 sets of this, but hit the wall

EMG - 10/24/12

We went to Tucson yesterday, and came back today.  So, I used yesterday as my rest day.

Got up this morning and went for a 30 minute run at moderate pace, and then did 2 min max push-ups (49), 2 min max sit-ups and burnt out at 40+ for some reason.  Probably just fatigue, I have been hitting abs pretty hard lately.

NHG - End of Year Goals

Original End of Year Goals:
Squat - 315
Press - 175
Deadlift - 385
Total - 875

10/24/12:
Squat - 300
Press - 165
Deadlift - 375
CrossFit Total - 840

Bench Press - 270
Clean & Jerk - 205
Snatch - 150
New End of Year Goals:
Squat - 325
Press - 175
Deadlift - 400
CrossFit Total - 900

Bench Press - 275
Clean & Jerk - 225
Snatch - 175

Again, I'm focusing on these movements until the end of the year and then will re-evaluate and return to a more typical CrossFit regimen in which I include metabolic conditioning and prepare for the Spartan Race and Tough Mudder.

NHG - 10/24/12

Bench Press 1RM - 265, 275 (f x 2)
Squat 1RM - 300
Deadlift 1RM - 375

NHG - 10/23/12

Run 1 mile
Run the 2nd mile with 200-m intervals
All w/ Graham

EMG - 10/22/12

6 x 160 m hill repeats, jog down recovery

15 min rest


10 db tough squats (45 lb dumbbell)
1 burpee
9 db tough squats
2 burpees
8 db tough squats
3 burpees
etc.

EMG - 10/21/12

3 mile run- tough up hill for most of the first 1.5, fast down hill second 1.5

Run 10 minutes followed by 10 burpees
Run 8 minutes followed by 10 burpees
Run 6 minutes followed by 10 burpees
Run 4 minutes followed by 10 burpees
Run 2 minutes followed by 10 burpees

NHG - 10/21/12

Press 1RM:  165
Snatch 1RM:  150
Clean & Jerk 1RM:  205

EMG - 10/20/12

3 sets with 2 minute recovery

10 Chin-ups (only managed 6 and 5 for sets 2 and 3)
25 Diamond pushups
15 Hindu Squats
1 Hanging pull-up (hold as long as you can)
10 Elevated Push-ups
15 Burpees

EMG - 10/19/12

5 mile run moderate pace with 30 burpees at mid point
8 x 100 m intervals 30 sec rest

Oh by the way, the fact that Athens has a trampoline gym only reinforces Patton Oswalt's opinion  about it

NHG - 10/18/12

Run 1.5 miles (w/ Madds)

Bench Press: 5 x 1
245, 260, 275(f), 275(f), 265, 270

Ring Dips:  3 x max reps
16, 10, 6

NHG - 10/16/12

Trampoline Workout - see Aerofitathens.com or search youtube for video

Pretty good workout and my abs were smoked!

EMG - 10/18/12

 4 rounds for time: 45 sec recovery

run 400 m (1:14) + 10 GHD sit-ups = 2:04
400 m (1:14+) + 10 = 2:05
400 m (1:15)  + 10 = 2:06
400 m (1:15+) + 10 = 2:09

really happy with this, if I can at least match it next week I will start wearing a weight vest.

3 sets for time
10 x 24 inch box jumps, 10 x db(15 lbs) side lunges
4:25

10 knees to elbows
20 oblique crunches each side

EMG - 10/17/12

 4 mile tempo run (goal 7-7:17 pace)  I tried to slow down and pace it out better, but still went out too fast (6:45, 7:06, 7:17, 7:48) 28:56

5 sets of pull-ups 5, 5, 5, 5, 3

3 sets no rest
10 x 3 way db(2 x 15 lb) rows, 10 x 1 armed kettlebell (15 lbs) C & J

5 x 5 weighted bar dips 1 min recovery

AB 300
15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches
15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches
30 back scratchers
15 leg lowers
30 side-crunches

LSD vs. HIIT

I would love to hear your thoughts on this article.
He doesn't really cite any sources or empirical facts, other than personal experience.  I would say that our little focus group (me and you) running TM would contradict his position, since you wooped my ass and you do little to no LSD.  This does agree with my layman's opinion however, that (depending on your goal) completely ignoring LSD is not balanced.

EMG - 10/16/12

Morning
8 x 100 m stair repeats with sets of push-ups at the beginning and after each 2 intervals (30,25,20,15,10) for a total of 100

Evening

10 db tough squats (45 lb dumbbell)
1 burpee
9 db tough squats
2 burpees
8 db tough squats
3 burpees
etc.

EMG - 10/15/12

More or less took Monday off.  I jumped rope a little, and tried to learn doubleunders.  Still can't do them consecutively.  I also did 2 minute max push-ups(45), sit-ups(66), and pull-ups (8).  My immediate goal is to hit the Army Ranger minimum qualifications, and to my surprise I am only short on push-ups (-4).  After that I want to meet the qualifications for the Army Physical Fitness Badge.  I know these are all silly goals, but they help keep me motivated.  I am also still working towards a 5 min mile as well.

EMG - 10/14/12

I did a 3 mile run at Elfin' Forest this morning, and my legs are blasted.  I think a hard week of workouts (for me) especially on the legs has finally caught up to me.  I will be taking tomorrow off, maybe go for a swim and work on double-unders.  I have yet to manage 2 in a row.

EMG - 10/13/12

I did my full TM workout today before teaching class.  I was satisfied with everything except pull-ups(5) and bar-dips(4) so I did  a set of 8 for each when I got home from school.

NHG - 10/13/12

Power Snatch 1RM:  145

5 rounds for time:
3 x Power Snatch at 70% 1RM - 95
3 x Burpees

4:05

EMG - 10/12/12

5 mile run moderate pace 10 burpees every 10 minutes

20 minute recovery

AB 300
15 crunches
30 bicycles
30 back-scratchers
30 rotating crunches
15 leg-lowers
30 scissor-kick
30 side-crunches
30 bicycles
15 crunches
30 back scratchers
15 leg lowers
30 side-crunches

my abs are gummy and it has been about 5 hours since

EMG - 10/11/12

4 rounds for time: 45 sec recovery

run 400 m + 10 GHD sit-ups = 2:02
400 m + 10 = 2:04
400 m + 10 = 2:08
400 m + 10 = 2:18

My 400 m times were 1:12, 1:12, 1:15, 1:21

15 min rest

3 sets for time 10 x 24 in box jumps, 10 x dumbbell lunges(2 x 15 lb dumbbells)
4:33

8 knees to elbows
10 oblique crunches each side

NHG - 10/11/12

Squat 5 x 3:  245, 260, 260, 260, 260 (2)

Max Double Unders in 2-min:  132
Max Push-ups in 2-min:  53 (very sad)

I took 5 days off while working like a dog and getting very little sleep... ready to get back to doing some physical work!  Kind of ironic that I'm earning a terminal degree in Exercise Physiology yet I have to battle requirements just to work out!

EMG - 10/9/12

Morning
4 mile tempo run - I attempted to go 7 - 7:17 pace for this run.  First mile was right around 7, mile 2 was 7:08, mile 3 I felt the burn and dropped to 7:25ish, then crashed hard on mile 4 with a 7:45.  Which still comes to an average of 7:20.  If I pace myself better next week I think I can get them all under 7:17
I used this website to help me calculate my tempo run
I also found these two, which are kind of interesting
http://www.runnersworld.com/cda/agegradingcalculator/0,7977,s6-238-277-415-0,00.html
http://www.nationalmastersnews.com/allamer/aa_tf_m.htm

Evening
I had a crappy workout that I won't bother listing, I will probably take today off

EMG -10/8/12

5 x 160 m hill repeats, jog down recovery

15 min rest

3 x 5 pull-ups

3 sets for time
12 x 1 arm kettlebell (15 lbs) swing, 10 x dumbbell powerclean to thruster (2x15 lb dumbbells)
4:56

10 knees to elbows
20 oblique crunches each side
30 sit-ups

EMG - 10/7/12

Went to my buddy Doug's wedding, stayed at his house Sat night.  Went for a 5ish mile run around Lake Gregory near Arrowhead (5000+ ft elev.) did 10 burpees every 10 min.

EMG - 10/5/12

Morning:
7 x 100 m stair repeats with push-ups after every 2 (30,20,20,15)

Evening:
Set 1
9 chin-ups, 25 diamond push-ups, 15 hindu squats, 10 elevated push-ups, 15 burpees
2 min rest
Set 2
6 chin-ups, 25 diamond push-ups, 15 hindu squats, 10 elevated push-ups, 15 burpees
2 min rest
Set 3
4 chin-ups, 15 diamond push-ups, 15 hindu squats, failure

EMG - 10/4/12

Morning: 4 mile run moderate pace

Evening:
5 sets of pull ups 5,5,5,4,3

3 sets for time
8 x T push-ups 15 lb dumb bells, 10 x 3-way dumb bell rows (15 lb)
6:08

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

NHG - 10/4/12

Bench Press
2 x 5 @ 80% 1RM:  205, 205
3 @ 85% 1RM:  225
2 x 3 @ 90% 1RM:  245, 245(2)

8 rounds:
3 Front Squat @ 70% 1RM:  155
10 yd Flying Start and 10 yd Sprint
6 Ring Dips

45-s rest between

EMG - 10/3/12

warm-up 10 min of jumprope

3 sets for time:
10 x 24 in box jumps
10 x (2)15 lb dumbbell lunges each leg
4:30

5 x 10  (1)50 lb dumbbell power squats  30 sec recovery

10 knees to elbows
20 side crunches each side
30 sit-ups

EMG - 10/2/12

3 mile run moderate pace.  There is a playground half way that has monkey bars, I practiced on these.
10 burpees at the end.

NHG - 10/2/12

Deadlift 5 RM:  325; got 3 @ 345 but wasn't tough enough to get the last 2
3 set of max reps Strict Pull-ups:  14, 8 ,9

3 Round:
7 One-arm KB Snatch --> 7 One-arm KB Thruster - each arm
5 Burpees

5:15

NHG - 10/1/12

Squat 7RM:  235; did 6 @ 245 and actually had to dump the weight... scared me a little
Press 7RM:  125; did 6 @ 135 and 5 @ 135

3 rounds
10 x 95lb Walking Lunge
3 x Max Distance Standing Long Jump
10 x Double Unders
90-s rest between