EMG - 12/26/13

Tabata push-ups 19,18,14,9,8,7,6,6
crunches 25,25,26,25,25,26,25,25

3 mile jog

EMG - 12/24/13

6+ mile Elfin Forest loop didn't time myself, but I only walked once for about 10-15 yards.  Probably didn't even need to do that, but I came up behind some folks in a very steep technical section.

15 burpees

EMG - 12/23/13

3 mile easy run
mile 1) 35 push-ups
mile 1.5) 20 x 24in box jumps
mile 2) 35 push-ups
mile 3) 30 push-ups


5x5 weighted pull-ups 15 lbs (5,5,4) 10 lbs (3) 0 lbs (5)
5x5 weighted dips 40 lbs (5,5,4 DNF) felt a pull in my tricep tendon

EMG 12/22/13

4 mile tempo run 6:45, 6:40, 6:44, 6:45 pretty pleased with this. I will do Elfin' Forest tomorrow as my last hard run before the Holiday Bowl 5K next Mon

 5 x 5 towel pull-ups 5,5,5,5,3

 15 burpees

TM San Diego 2013 Review

Moderately difficult course, less challenging than Snow Valley and Vail Lake earlier this year, but more so than Georgia.  There were three tough hills at about 2, 6, and 7 miles.  The base of the third was a really steep, sandy climb that slowed me more than anything.  There were some cool new obstacles, my favorite was something called "Ninja Gap"

And another was "Spidey Crawl"

They added another that required a partner, like "Warrior Carry",  it was just Wheel Barrels".
I have added a bit of upperbody muscle this time, so I really didn't struggle with any of the obstacles this time except the higher "Berlin Walls", but that was because of calf cramps.  Unfortunately the extra weight played havok with my back and legs.

The over-all obstacles were:
1) Kiss of Mud 2) Ha-ha Ditch 3) Electric Eel 4) Funky Monkey 5)Hurdles 6)Hazards 7) Glory Blades 8)Walk the Plank 9)Warrior Carry 10)Twinkle Toes 11)Arctic Enema) 12)Jesus Walks 13)Bushwacked 14)Boa Consrtictor  15)Cliff Hanger 16)Ninja Gap 17)Hold Your Wood 18)Trench Warfare 19)Spidey Crawl 20)Cage Crawl 21)Death March 22) Mud Mile 23)Berlin Walls 24)Lumberjacked 25)Soggy Bottom 26)Log Jammin' 27)Proving Grounds (sled pull) 28) Everest 29)Electroshock

It was a cool dry day, so pretty much perfect for running.  The course was probably the most balanced yet between obstacles and course difficulty, so that was nice.  I ran most of the course with a really nice marine, we were 5th and 6th in the first heat of the day for most of the time.  i passed him towards the end, but got passed by two guys that were a bit behind us for most of the course.  I ran the roughly 10.5 mile course (they said 10.8, but it I don't think it was, unless you count the looping around in some of the obstacles) in 1 hr 50 min.  my goal was 1:45-1:50 so I was pretty satisfied.

TM San Diego 2013 Preview

I have been training pretty hard, in fact I have pretty much matched or topped my previous PRs in all my training.  I ran the 6+ mile Elfin' Forest in 55:26, which was a best be about a minute.  I will probably taper from here on in.
The course looks quite a bit different this time around, if anything it looks a bit easier and definitely a bit shorter.  About 10.4 miles.  There are quite a few new obstacles this year.  I am not even sure what many of them are, but I expect they are just terrain obstacles, like "hey run up this hill, no really it's an obstacle".
Here is a link to the mapmyrun.com map
http://www.mapmyrun.com/routes/view/317564849
Here is an elevation map.

 Here is the 3d flyover.

2013 MCRD Boot Camp Challenge

I figure I should start posting again, as this race signals the unofficial start of my race season.

As always my goal was to top last years time, which I did by 1:21, but they had us only do 5 push-ups instead of 10 at each of the 2 stations.  The rest of the course seemed about the same, except there were hay bails in the first mile again.  I have been working on push-ups so this was probably a comparable course timewise, give or take 10-15 seconds.

Unofficially I ran 22:53 and placed 4th in my age group (my reg was messed up so I didn't get to run in the elite division)  I wasn't really feeling it today so I guess I am happy with this.  I need to work on the transition from running to obstacles and back into running if I am going to get much better at this stuff.

EMG - 9/3/13

I have been working out, just not posting.  I am still really busy

Last Wed I did a 3 mile tempo somewhere around 6:40, 6:50, 7:16
Thurs- Tabata push-ups, crunches, squats
Fri- burned out on my long run (too damn hot) ran about 8 and walked 4
Mon- 4 x 400 (+10 GHD) 1:11(1:44), 1:12(1:47), 1:13(1:46), 1:14(1:52)
Tues- full TM workout

EMG - 8/25/13

Been rough going lately do to work load.  I have been getting some work in, but just trying not to lose ground.

That changes this week though.

3 x 400m (+10ghd)  1:11(1:49), 1:13(1:51), 1:15(1:53)

EMG - 8/9/13

14.6 mile run  I didn't time it, but I know it was under 2 hours

Max pull-ups 12

EMG - 8/7/13

5 x 5 weighted pull-ups (10 lbs) 5,5,4 (5 lbs) 5 (0 lbs) 5
5 x 5 weighted bar-dips (10 lbs) 5,5,5,5,5



tabata: push-ups, crunches, squats

EMG - 8/6/13

3 mile easy run

EMG - 8/5/13

3 x 400 m (10 GHD) 1:10(1:50), 1:11(1:47), 1:14(1:52)

EMG - 8/4/13

3 x 160 m hill repeats

TM workout  felt pretty good while doing it, felt like crap afterwards.

NHG

Keep it up... I'll get to posting again soon.

EMG - 8/3/13

12 mile run  walked a bit of the last hill again, but over all felt pretty good.

max pull-ups 12

EMG - 8/1/13

4.75 mile run with 10 burpees at 10, 8, 6, 4, 2, 2, 4, 6, 6.  48:45

feeling stronger, getting closer to where I was

EMG - 7/31/13

5 x 5 pull-ups  5 x 5 bardips  unweighted.  I will put the vest back on next week.

EMG - 7/30/13

3 miles easy
tabata push-ups 5, crunches 25, squats 15

EMG - 7/29/13

3 x 400m (10 GHD sit-ups)  1:09(1:45), 1:12(1:52), 1:15(2:00)

Other than flagging on the last one I was pretty happy with this.

EMG - 7/28/13

TM workout with reduced reps.  I did alright for my first one back.

EMG - 7/26/13

8+ mile run walked a bit on the last hill.
5 x 5 pull-ups no weight, but I did them all.

EMG - 7/25/13

Tabata workout: push-ups (4), crunches (22), squats (15)

I need to ramp up push-ups for awhile.  My endurance has fallen off, but I feel strengthwise I haven't lost much other than push-ups.

EMG - 7/24/13

After a clean bill of health I am back at it.

4.75 mile run  I did stop and walk just a bit on 2 hills mainly because I didn't want to over do it after 2.5 weeks off.

Time off

So it looks like I will be taking two weeks off from working out.  Sunday I woke up with a tightness in my chest I have never felt before, as the day went on it got worse to the point that I had difficulty breathing and went to urgent care.  Long story short, they gave me an EKG, which had abnormalities, and sent me to the ER.  They hit me with a barrage of tests, and decided the tightness was just some extreme inflammation and unrelated to the abnormal EKG.  The abnormal EKG is probably due to a condition called Wolff-Parkinson-White syndrome, which I probably don't have, but likely the asymptomatic version (WPW pattern).  Anyway, to be safe the Dr. said no exercise until I am cleared by a cardiologist.  The earliest appointment I could get is 2 weeks.  They also hit me with a massive dose of steroidal anti-inflammatory, and today I feel nearly 100%.

EMG - 7/5/13

14.5 mile run.  Walked a bit on the last hill, but it was my first long run in almost 3 weeks.

max pull-ups 13

EMG - 7/4/13

TM workout - 16:51

EMG - 7/3/13

3 x 400 m (+10 GHD sit-ups)  1:10(1:50), 1:10(1:50), 1:13(1:58)

EMG - 7/2/13

4.75 mile run with 10 burpees at 10, 8, 6, 4, 2, 2, 4, 6, min  and 20 at the end total 100 = 46:30 min total

I actually missed a set of 10 but did 15 at the next 2.  I think it was the 4 min on the way up the ladder and then made up for it at the 2 2 mins.

Max pull-ups 12

Gladiator Rock'n Run San Diego 2013 Review

I didn't perform as well as I hoped, but still had a good time.  I wanted to run 48 something, and place top 3 in my age group (granted this is pretty arbitrary for an obstacle course I have never run before) but I ran 52:11 and got 8th in my age group (31st overall out of 2300).  I feel like the course beat me mentally as much as physically. I pushed myself to get up a hill, and then I would round a corner and see nothing but hill after hill.  I think if I didn't know what was coming I could have pushed further.  I walked a lot of this course.

The atmosphere was somewhere between Spartan and TM.  it had the competitiveness of Spartan, but he RAHRAH fratboyness of TM.  I would say not as well run as either, but not far off Spartan, definitely still a good time.

The Course
The course was very challenging, constant up and down.  Many of the downs were steep enough that I couldn't recover.  On the rare flat they packed as many obstacles in as they could, including a mud pit the length of a football field.  Most were not very difficult at all, the challenge on this was definitely the course, and the heat (90 degrees 60% humidity).  Running is normally my strong suit, but this course took it out of my legs quick.

Storm the Castle

essentially just dive through a "window" of some fake ruins while you are shot at by underpowered paintball guns, I didn't see a single person actually get hit.  I am not even sure they were going fast enough to break.

Terrible Tires

your standard quick step through rows of tires

Hamburger Hill

a half mile 200 ft ascent, followed by a 1/4 mile 100 ft ascent

Dante's Descent 

The backside of Hamburger Hill, steep enough that they had ropes to use, but you really didn't need them.

Tired Out

40-50 ft of walking lunges with a tire held overhead

Buddha's Burden

40-50 ft 40 lb sandbag carry

The Pit
A short mud pit

Ring My bell
Rope climb with a bell at the top

Spider's Nest
Crawl under a net up an incline.  A weak net though not like TM. Much easier.

Polar Bear Plunge
ice bath

Tube Steak
tunnel crawl

Mud Madness
300 ft mud pit, in reality several mud pits of different types. Under barbed wire, deep pit, muddy incline, etc.

Skid Marks
Waterslide

Burpees
10 burpees with a half cinder block in each hand

Cargo Congo Climb
hop over a chainlink fence (got caught on it and ripped the crap out of my shorts and shirt)  Then up and down an angled cargo net.  Used your advice from TM and it went much easier.

Stumped
A series of posts that you walk along.  I tried 3 and figured I could do the 10 burpee penalty faster.

Concrete Jungle
run through a paintball course filled with pipes and "ruins" and burnt out vehicles that you climb through and over.

The Beast
an angled 14 ft wall that you climb up with a rope

Gladiator BBQ
jumping over some "flaming" logs, more like lightly smoldering.

All in all a good course, and most of the problems came from it being a relatively new event, and not a lack of effort on their part.  In fact they seemed to make very successful adjustments on the fly that made it run smoother.  I will definitely run another if I can, but probably not if it competes with a TM or Spartan.

Pros- I really liked the way they used the natural terrain, and on site elements of the paintball course.  It added an element that was different from other courses.  They did a reasonably good job of preventing bottlenecks.  They adapted well to problems that arose.

Cons- As someone who likes to buy merchandise their merch tent was pretty sad, just shirts.  It was not well organized for spectators.  The staging area was very chaotic, and while they had a map posted, they didn't have maps for the spectators.  I had four people come watch me, and they all said the same thing "We didn't really know where to go, or what to do".  While people complain that TM charges spectators, it is clear they put that money to use to make it a better experience for spectators.

One of the best things there was Dr. Bronner's had a human car wash.

Gladiator Rock'n Run San Diego 2013 preview

Here is the 3D flyover of the race I am running this weekend. There are 20 obstacles, which you can see here. The hills don't seem too bad, and the 2 worst ones are in the first mile.  The worst of all is in the first 1/2 mile and is only a 200 ft accent over a 1/2 mile.

EMG - 6/18/13

After two days of mediocre runs and workouts, that were just enough to keep the muscles and joints loose, I finally got a good workout in.

4 x 400m (+10 GHD sit-ups)  1:11(1:52), 1:10(1:48), 1:12(1:51), 1:12(1:52)

EMG - 6/14/13

14.5 mile run a hair over 2 hours.  I was not feeling it when I started, and most of the time lost from last week was in the first 3 or 4 miles, if anything I think I made up time on the back end.

max pull-ups 12 (almost got the 13th, but I don't think my chin cleared the bar)

EMG - 6/13/13

tabata push-ups 18,13,12,11,8,6,6,7

EMG - 6/12/13

TM workout  16:48

EMG - 6/11/13

4.75 mile run with 10 burpees at 10, 8, 6, 4, 2, 2, 4, 6, 8 min  total 90  =  50 min total

5 x 5 weighted pull-ups 10 lbs 5, 5, 5, 5  5 lbs 3
10 toes to bar

EMG - 6/10/13

4 x 400 m(+10 ghd sit-ups)  1:10(1:47), 1:10(1:47), 1:12(1:50), 1:12(1:52)

EMG - 6/9/13

afternoon
4 x 160 m hill repeats

evening
TM workout in reverse  14 dips, 10 pull-ups, 10 push-up+row, 7 and 3 t-pushups
16:25

EMG - 6/7/13

Crapped out on my tempo run yesterday, I think I ran too hard on Tuesday.

Got some new shoes, same as the old shoes just a different color.  I can't think of a better way to break them in than a nice long 14 mile run.

EDIT: Went 14.5 ish in about 1:57 just a bit over 8 min pace, which means I was pretty constant.  My first mile was 8:05.

Max pull-ups 12

EMG - 3/5/13

TM workout 17:35

EMG - 6/4/13

4.25 mile run with 10 burpees at 10, 8, 6, 4, 2, 4, 2  for a total of 70

5 x 5 pull-ups 5,5,5,5,5,3

EMG - 6/3/13

4 x 400 m (+10 GHD sit-ups) 1 min recovery  1:09(1:49), 1:09(1:45), 1:12(1:50), 1:13(1:53)

EMG - 6/2/13

TM workout reverse  10 pull-ups all else the same 17:50

Been lagging a bit energy wise.  Try to fight through this week, if I still feel run down I will probably take it easy next week.

EMG - 5/31/13

12+ mile run  pretty slow and easy. I had to pull an all-nighter last night so felt like crap, but still went out and did it before catching some shut-eye.

Max pull-ups 12

NHG - 5/30/13

Super "Helen"
Run 1200m
63 Kettlebell Swings @ 1.5 pood
36 Pull-ups
Run 800m
42 KB Swings
24 Pull-ups
Run 400m
21 KB Swings
12 Pull-ups

30:08

EMG - 5/29/13

TM workout crashed and burned after the pull-ups.  I have been working really hard, and it was the middle of the day... no excuses.

NHG - 5/29/13

Front Squat 5, 5, 3, 3, 1, 1:  155, 185, 205, 225, 235, 245

6 Rounds (1-min rest between rounds) for time:
5 HSPU
10 Deadlift (185 lbs)
15 Sit-ups

10:40

NHG - 5/20/13

Bench Press 3 x 5:  225, 235, 235(4)

EMG - 5/28/13

4 x 400 m (10 ghd sit-ups)   1:10 (1:50), 1:11 (1:50), 1:13 (1:53), 1:14 (1:57)

EMG - 5/27/13

weighted 5 x 5 pull-ups 10 lbs 5,5,3  5 lbs 5,2
weighted 5 x 5 dips/toes to bar 10 lbs 5/5, 5/5 (switched to knees to elbows) 5/5, 5/5,  5lbs 5/5

EMG - 5/26/13

5 x 160 m hill repeats (+10 divebombers)

EMG - 5/24/13

long run 12.4 miles
max pull-ups 12

EMG - 5/23/13

4 mile tempo 6:48, 6:38, 7:00, 7:10 = 27:36  pretty good time, weak pacing.

evening
TM workout in reverse 17:10
increased dips to 15 and  pull-ups to 9 both straight, no breaks
decreased push-up + rows and T-push-ups to 10
everything else stayed the same

EMG - 5/22/13

5 x 5 pull-ups (+ a set of 4)  I will probably add the weight vest next time.

a grouping of  bar-dips and burpees.

EMG - 5/21/13

5 x 160 m hill repeats (+10 divebombers)

5 toes to bar + 5 knee to elbows

EMG - 5/20/13

4 x 400 m interval  1:12, 1:13, 1:14, 1:14

NHG - 5/20/13

Squat 5 x 3:  225, 235, 245, 255, 265

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

10:54

EMG - 5/19/13

2 min max

push-ups - 55 PR
sit-ups - 64

EMG 5/18/13

TM workout.  After breaking 15 minutes last time, I increased my reps on T push-ups and push-up+row from 10 to 12.  All the lunges from 12 to 15.  Pull-ups from 6 to 8.  I could still only manage 6 dips though, just couldn't muscle up any more.

17 minutes exactly.

Also, I just registered for the San Diego Gladiator Rock'n Run race in June.

EMG -5/17/13

11ish mile hike/run.  I found some trails about 2 miles from my house and decided to go exploring.
when I got back I did max pull-ups
13 PR

NHG - 5/18/13

Complete the following in 7 minutes:
3 Overhead squats

Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.

185 - the hardest part of this is getting the weight from ground to front rack to back to overhead; I couldn't get 195 overhead today

Tabata Push-ups:  6 (something like 14, 12, 12, 10, 10, 8, 8, 6, 6)

EMG - 5/16/13

4 mile tempo run.  Crapped out, but finished it 29 minutes.  There is definitely a correlation between running Elfin' on Tues and having a crappy tempo on Thurs.

NHG - 5/17/13

Deadlift 5, 3, 3, 1, 1, 1:  275, 295, 315, 335, 357, 365

"Jackie"
Row 1000m
Thruster x 30 @ 45 lbs
Pull-ups x 30

8:42 (rower measurement system didn't work so I rowed hard for 4 min... that's close to my 1000m time; had to walk from rower outside gym to inside in order to find a bar; did first 10 pull-ups across the gym before I had to walk to another bar across the gym to do the last 20... I think I could have been well under 8 min without the clowns to one-arm curls in the squat rack and below the pull-up bars)

EDIT:  screwed up... was supposed to do 50 Thrusters... maybe that and the other crap makes it a wash

NHG - 5/16/13

Weighted Dips 3, 2, 2, 2, 1, 1, 1, 1, 1:  40, 56, 64, 68, 72, 76, 80, 80, 80

Double Unders for max reps:  103

Ankles to Bar:  10, 8

NHG - 5/15/13

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

28:55

NHG - 5/14/13

Clean & Jerk 7 x 1:  155, 175, 195, 205 (clean only), 205 (clean only), 205, 215 (clean only)

NHG - 5/13/13

Army Physical Fitness Test
2-min Push-ups:  59
2-min Sit-ups:  82
2-mile Run:  13:01

EMG - 5/14/13

6 mile loop Elfin' Forest


5 x 5 pull-ups (+ another set of 3)
Bar-dips 10, 8, 5, 3
and some knees to elbows

EMG - 5/13/13

4 x 400 (+10ghd sit-ups) 1:11(1:51), 1:14(1:54), 1:14(1:56), 1:14(1:57)

EMG - 5/11/13

TM workout timed 14:50

EMG - 5/10/13

12 + mile run approx 1:38

EMG - 5/9/13

4 mile tempo run 6:55, 7:00, 7:05, 6:43  total 27:43

NHG - 5/9/13

3 Rounds
Run 800m
50 Push-ups
50 Sit-ups

25:44

NHG - 5/8/13

Clean 5 x 3:  175, 185, 195(2), 200, 205(2)

21-15-9
Handstand Push-ups (did first 7/5/3 then modified last 14/10/6 of each set)
Pull-ups

7:25

EMG - 5/7/13

30 min run burpees at 10 min 8,6,4,2  for a total of 3+ tough hilly miles and 50 burpees.

EMG - 5/6/13

4 x 400 m (+10 ghd sit-ups) 1:11(1:53), 1:15(1:55), 1:15(1:57), 1:13(1:55)

5 x 5 pull-ups

NHG - 5/6/13

Split Jerk (behind the neck) 5 x 3:  135, 155, 165, 175, 185

"Nancy"
5 Rounds for time:
Run 400m
95 lb Overhead Squat x 15

16:21

NHG - 5/5/13

Front Squat 5 x 10:  135, 155, 175, 185(8), 185

Bench Press 3 x 15:  135, 155, 165(13)

EMG - 5/4/13

TM workout- timed 15:42,  faster than last week, but still disappointed in the pull-ups and bar-dips.  Next time I will do it in reverse order.

NHG - 5/4/13

Deadlift 5 x 3:  275, 295, 315 , 325, 335

"Elizabeth"
21-15-9
Clean 135 lbs
Ring Dips

10:37

EMG - 5/3/13

11 mile run.  It was supposed to be 12, but it was so damned hot.  Plus this was my first week back to something resembling a full workout schedule, so my legs were pretty tired.  Excuses, excuses, excuse... but an old man has to listen to his body.

EMG - 5/2/13

4 mile tempo run 6:30, 7:00, 7:00, burnout(7:45) = 28:15  not bad I guess.  I should be back on pace next week.


5 x 5 pull-ups
20 bar-dips
30 burpees

NHG - 5/1/13

Squat 5 x 3:  225, 245, 255, 265, 270

For time:
100' Walking Lunges
50 Push-ups
50 Double Unders
25 Knees to Elbows
50 Box Jumps (24" box)
25 Overhead Squats (65 lbs)
25 Pull-ups (kipping)
50 Sit-ups (butterfly with Ab Mat)

16:55

EMG - 4/30/13

6 mile loop of Elfin' Forest.  First time in awhile.  It sucked.

Got my 40lb weight vest yesterday.  I put it together, and tried to do one pull-up... I guess I have a new goal.

EMG - 4/29/13

400 m intervals (10 ghd sit-ups)
1:14(2:00), 1:14(1:54), 1:16(1:57), 1:15(1:57)

NHG - 4/29/13

Press 1, 1, 1, 1, 1:  135, 145, 150. 155, 165(f)
Push Press 3, 3, 3, 3, 3:  135, 145, 155, 165, 175
Push Jerk 5, 5, 5, 5, 5:  did not complete... shoulders in pain

Sit-ups 2 min:  84  (Graham did 37 in 1 min)
Push-ups 1 min:  36 (Graham did 10 in 30 sec)

NHG - 4/28/13

Weighted Pull-ups 3 x 5:  40, 44, 40
Weighted Chin-ups 3 x 5:  40, 40, 40

"Klepto"
4 Rounds for time of
27 Box Jumps (24")
20 Burpees
11 Squat Cleans (145 lbs)

I completed 1 round in 6:31 and quit... wasn't feeling it

EMG - 4/28/13

4 hill repeats with 10 divebombers after each  might do some ab stuff later

NHG - 4/27/13

Deadlift 3 x 5:  295, 315, 325

5 Rounds for Time:
7 Muscle-ups (these were modified slightly)
Run 400m

13:49

Push-ups:  15, 14, 13, ... 3, 2, 1 (did these with a rest period I felt would allow me to do them unbroken)

EMG - 4/26/13

12+ mile run, didn't time myself but felt pretty good.

EMG - 4/25/13

TM workout timed 16:25  other than only managing 6 pull-ups and 4 then 2 bar-dips i was pretty happy

EMG - 4/24/13

4.2 mile tempo run, didn't time myself.  Just tried to increase intensity each mile.

NHG - 4/24/13

Overhead Squat 7 x 1:  135, 155, 175, 185, 195 (f), 195, 205(f)

NHG - 4/23/13

Bench Press 3 x 5:  225, 225(4), 225(4)

"Schmalls"

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

39:45

EMG - 4/23/13

5 x 5 pull-ups

for time
burpees/db clean to thrusters   10/1, 9/2, 8/3 ...

9:44

EMG - 4/22/13

3 x 400m +10 GHD sit-ups 1 min recovery 

1:11(2:00), 1:14(1:57), 1:15(2:02)

NHG - 4/22/13

Front Squats 3 x 5:  185, 205(4), 205

3 Rounds for Time:
Run 800m
50 x 20lb Wallballs to ~9' target

21:45

NHG - 4/20/13

Row 2-min x 4 sets (2-min rest between) for max distance:  All 540m +/- 20m

Weighted Dips 4 x 5:  25, 50, 75(3), 60
Toes to Bar 3 x 10 (between dip sets)

EMG - 4/21/13

TM workout - didn't make it through the whole thing.  Having a tough time coming back from time off and that cold... or maybe I am just a puss.

EMG - 4/19/13

11 mile run

NHG - 4/19/13

Clean & Jerk 3 x 5:  135, 155, 175

15-12-9-6-3 of
Pull-ups
Push-ups

4:57

NHG - 4/18/13

Deadlift 3 x 5:  245, 265, 275

Some easy sets of pull-ups, toes-to-bar, handstand push-ups, and ring dips

Still very sore!

EMG - 4/16/13

First workout back after a week+ off.

7 stair intervals with 3 sets of 25 push-ups mixed in

I got my notice telling me that I qualified at Temecula for the World's Toughest Mudder.  I am not going to do it, but maybe next year.

NHG - 4/16/13

Incredibly sore after yesterday's squats.

Press 3 x 5:  125, 125, 125 (paused at each rep to increase difficulty)

4 Rounds for Time:
Run 400m
135lb Bench Press x 15 reps

12:56

NHG - 4/15/13

Need to be honest with myself and admit that my fitness has seriously declined due to lack of motivation over the last several months.  Time to get serious again.

Squat 3 x 5:  225, 225, 225

3 Rounds for Time:
5 Pull-ups (strict)
10 Push-ups
15 Kettlebell Swings (1 pood)
20 Sit-ups (unanchored butterfly)

6:45

NHG - 3/30/13

Front Squat:  7 x 2
135, 165, 185, 205, 225, 235, 245(f)

NHG - 3/29/13

CrossFit Open 13.4

As many rounds/reps as possible in 7 minutes:
3 Clean & Jerk (135 lbs)
3 Toes to Bar
6 Clean & Jerk
6 Toes to Bar
9 Clean & Jerk
9 Toes to Bar
etc.

67 reps (Round of 12 complete + 7 C&J)

EMG - 3/26/13

4 x 400 intervals with 8 lb weight vest  1:13, 1:14, 1:15, 1:18
TM workout

NHG - 3/26/13

Run 5k

23:00 (didn't measure distance... just ran two laps at local park)

NHG - 3/25/13

5 Rounds:
Run 400m
21 Deadlifts @ 185 lbs

18:50

Georgia TM preview 2

Here are some of the new obstacles for Georgia TM

Jump ahead to about 1:30 on this one.

Georgia TM preview

Here is a 3D flyover of the course.  From what you have told me, and what they claim the mud will be nasty.  The hills should not be that bad though, only about 100 ft change from the lowest to highest point.  The highest hill is maybe half that.

NHG - 3/23/13

CrossFit Open 13.3
As many rounds/repetitions as possible in 12 min:
150 Wall Balls (20-lbs) to 10' target
90 Double Unders
30 Ring Muscle-ups

240

I had 1:30 to get at least one muscle-up and my sorry ass couldn't get one... really pissed off!

EMG - 3/22/13

14.6 mile run

Spartan ab 300

EMG - 3/21/13

4 mile tempo run 29 minutes, not feeling it today, more mental than anything I think.  Max pull-ups (11) and dips (9) immediately after.

Evening
Pull-ups 5,5,5,5,5,3(bicycles)

For time burpees/standing db rows 10/2, 9/4, 8/6, 7/8, 6/10...

NHG - 3/20/13

Run 30 minutes

EMG - 3/19/13

long loop (7 mile ish) Elfin' Forest run 59:52.  Really happy with my cardio and leg strength lately, but the upperbody still needs a lot of work.  I need to get back on the burpee train.


Spartan ab 300

lots of new obstacles set for Georgia TM.  Not the least of which is the cage crawl.  I don't think it will be that challenging, but I have a bit of a thing for drowning. I am curious to see what they are changing about the walls.

NHG - 3/19/13

Clean & Jerk:  3, 3, 2, 2, 2, 1, 1, 1, 1, 1
135, 155, 175, 185, 185, 195, 205, 215(pr), 225(clean only), 225(pr)

Definitely pleased with the 20-lb pr

EMG - 3/18/13

4 x 400 intervals with a 5 lb weight vest  1:09, 1:11, 1:14, 1:17
pull-ups 5,5,5,4


full TM workout

NHG - 3/17/13

CrossFit Open 13.2

As many rounds/reps as possible in 10 min:
5 x Shoulder to Overhead at 115 lbs
10 x Deadlift at 115 lbs
15 x Box Jumps at 24"

201 reps
video on youtube

EMG - 3/17/13

8 x 75m hill repeats with push-ups between each one. 25, 25, 25, 15, 10, 10

Later in the day I did a bunch of bar-dips and standing db rows
Spartan ab 300

EMG - 3/15/13

Just under a 12 mile run 1:34.

5 x 5 pull-ups  I completed all five so I did another and did 2 almost 3 and did flexed arm bicycles on the last.

EMG - 3/14/13

4 x 400 (+ 15 ghd sit-ups)   1:11 (2:07), 1:13 (2:16), 1:13 (2:18), 1:15 (2:26)

I need to start getting back into the swing with my workouts.  It has been tough making the time for 2 a days.

EMG - 3/13/13

4 mile run (easy)
300 ab workout
5 x 5 pull-ups plus flexed arm bicycles on the last one
I actually did 5 sets of 5.  The last one was ugly and probably wouldn't count in any official way, but my chin was above the damn bar.

Also I was going to have to transfer my TM Snow Valley registration to the TM San Diego anyway, but I guess Snow Valley resort is filing bankruptcy so they had to cancel it.  They transferred my reg for free.

NHG - 3/13/13

Clean 5 x 3:  155, 175, 185, 195, 205(1)

50-40-30-20-10 Reps:
Double Unders
Sit-ups

6:29

NHG - 3/11/13

Overhead Squat 5 x 3:  185(1), 185(1), 185, 195(1), 195

Run 4 x 400:  1:25-1:30
Run 4 x 200:  :35-:40

NHG - 3/10/13

Run 5k
Again, no way to measure distance so I ran 22 minutes at a decent pace but not all out.

EMG - 3/10/13

WOW! super tough workout, how does that work.  Do you submit that video to qualify for a competition?

Meadow and I ran the 5k race at the San Diego Half Marathon.

Meadow ran a PR of 27:50, she was 15th in her division and 235 out of over 1000 people!

I ran a lifetime PR of 17:22 for 6th overall

I thought this would be a really fast course so we both trained really hard in an effort to get PR's, but judging from the times of the guys that beat me it wasn't that fast.  According to Athlinks.com their times were pretty consistent with their average times.  So all in all I think we did well, and I am really proud of her.

NHG - 3/9/13

CrossFit Open 13.1
As many reps as possible in 17 minutes:
40 Burpees (jump to touch target 6-in above reach)
30 Snatches (75 lbs)
30 Burpees
30 Snatches (135 lbs)
20 Burpees
30 Snatches (165 lbs)
10 Burpees
As many Snatches as possible (210 lbs)

113 Reps

Was shooting to get 151, but I didn't exactly fly through the set of 135 lb Snatches.

NHG - 2/28/13

Run 5k (didn't have 5k measured so I ran 20-25 minutes)... legs are absolutely smoked from earlier workouts this week.

EMG - 2/28/13

4 mile tempo run  6:48, 6:47, ?, ?  total 27:29 (pr)  pretty decent negative splits.  I don't know what all my miles were, but the second mile was faster than the first and the second 2 miles were faster than the first 2.  I also figure I must have  broken 7 minutes on all of them.

Pull-ups 5, 5, 5, 4, 3 plus flexed bicycles.

I have been swamped with work so workouts have been lite this week.

EMG - 2/25/13

4 x 400 m + 10 GHD sit-ups  (1:12) 2:02, (1:13) 1:58, (1:14) 1:58, (1:14) 1:56

The sit-ups were a little slow on the first one because I was adjusting the box I sit on to do them

NHG - 2/27/13

"Zeus"
3 Rounds for time:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
30 Double Unders
30 Push-ups
Body weight Back squat (185 lbs), 10 reps

37:45

NHG - 2/26/13

Bench Press 3 x Max Reps @ 225 lbs:  7, 6, 5

Max Weight Pull-up:  72 lbs

"Grace"
For time, 30 x Clean & Jerk @ 135 lbs:  5:20

EMG - 2/24/12

4 x 160 m hill repeats with sets of 20 push-ups, and 20 more after I jogged home (100 total)

AB 300 workout

NHG - 2/24/13

Snatch 1RM:  165 (10-lb pr)

Ring Muscle-up work

NHG - 2/23/13

"Hamilton"
3 Rounds for time:
Row 1000m
50 Push-ups
Run 100m
50 Pull-ups (I scaled to 30)

48:45

EMG - 2/22/13

11 mile run 1:31  Went out slow, my legs were stiff from yesterday, but finished relatively strong.

Did some pull-ups just to get used to doing them when tired.

NHG - 2/22/13

Clean & Jerk 5 x 2 (only jerk the 2nd rep):  185, 195, 205, 215(1), 215(1)

12-9-6-3 for time:
95 lb Power Snatch
Burpees
7:15

EMG - 2/21/13

4 mile tempo run 6:50, 6:50, 6:56, 7:07 = 27:44  This was my first tempo run since Dec. so I was pretty happy.  If I could have run the last mile sub 7 I would be happier, and it would have tied my PR.

Ab 300

Tabata push-ups 20, 15, 15, 10, 8, 6, 5, 5

Here is a photo of what Everest is made out of now, it is much glassier than at Snow Valley.

EMG - 2/20/13

5 sets of pull-ups with bicycles on the last one if I couldn't do 5.     5,5,5,4,3

Full TM workout

EMG - 2/19/13

I ran Elfin' Forest today in a PR of 55:44, and that was after eating crap on my way back down.  Not bad, but it knocked a chunk of flesh off my hand and gave me a little trail rash on my arm and knee.

NHG - 2/19/13

Run 30 minutes

Hip Extensions and Toes to Bar (nothing intense)

A lot of stretching and rolling of muscles

EMG - 2/18/13

4 x 400 m + 10 GHD sit-ups  (1:12) 1:56, (1:14) 1:58, (1:14) 1:58, (1:14) 2:02

AB 300

5 x 5 weighted bar-dips

NHG - 2/18/13

Squat 1RM:  315(pr)
Did several lead-up sets and then a few 3-rep sets at 275 after the max

10-8-6-4-2
Pull-ups
Weighted Dips

EMG - 2/17/13

4 hill repeats with intermittent push-ups 5 x 20  I don't know how far the hill repeats were 50-60 yards I would guess.  All I know is I was glad when I was done.

pull-ups 5, 5, 5, 4, 3  on the sets that I couldn't do 5 I kept my arms flexed on the last one and bicycled my legs as long as I could.

10 burpees, 2 bent DB rows, 9,4,8,6,7,8...etc. to 1, 20  for time, but I didn't time it.

NHG - 2/17/13

Push-up Tabatas:  I did three 4-round Tabatas throughout the day... nothing major

EMG - 2/15/13

8.5 mile beach loop with some burpees thrown in.

NHG - 2/16/13

Power Clean 7 x 1:  185, 195, 205, 215(f), 215, 220(f), 220(f)

5 Rounds for Time:
135 lb Push Jerk x 7
Chest to Bar Pull-ups x 7
Burpees x 7
11:45

NHG - 2/15/13

Run 3 miles

EMG - 2/14/13

4 mile run

5 sets of pull-ups 5, 5, 5, 4, 3

NHG - 2/13/13

Run 400m x 4 (~ 2-min rest):
1:24, 1:22, 1:21, 1:22

NHG - 2/12/13

3 Rounds of the following complex (3-min rest between rounds):
3 Press
3 Push Press
3 Jerk
135, 135, 140

"Tabata Something Else"
Tabata Pull-ups (kipping):  10, 8, 7, 5, 5, 5, 5, 5
Tabata Push-ups:  10, 10, 10, 8, 7, 6, 6, 5
Tabata Sit-ups (feet anchored):  13, 12, 11, 11, 11, 11, 11, 11
Tabata Squats:  19, 15, 15, 12, 12, 12, 12, 13

TM So Cal Winter 2013 recap

So even though it sounded like I was whining on facebook, I am actually pretty pleased with how I did.  I paced myself much better this time (Dad timed me which helped) I hit the 3 mile marker in 36 minutes and finished the race  in 2:15, which is about 11:45 mile pace ( the course ended up being right around 11.5 miles).  I handled all of the obstacles pretty well,  I even got over the twelve ft walls on my own this time.  I was worried about "Just the Tip", but got through that pretty easily.  I fell off "Twinkle Toes" but I think I would have made it if not for the volunteer that was stomping and making the beam shake.  I got right to the end of "Funky Monkey" and fell again.  Ran up "Everest" and failed completely, tried again and grabbed the lip, but just couldn't pull myself up, tried again and failed, tried again and grabbed but lost my grip, tried again and grabbed and fought to pull myself up and fought and fought and fought, finally someone gave me a hand. No B.S.  I swear I wasted 10 minutes on this obstacle.  I could have come close to breaking 2 hours with better arm and shoulder strength.  I did cramp again, but not as bad, I was able to fight through it.  All in all I walked maybe a total of 100 yards (I even jogged the "WWP Carry" with a 200 lb guy) and most of that was on hills I would have struggled to run up with fresh legs.  If I compare it to Snow Valley I would say my legs, chest, core, and cardio all felt stronger, but my arms and shoulders felt the same or a bit weaker.  Lower altitude may account for the better cardio,.  There were still a lot of hills, but not like Snow Valley so that might account for the better leg strength.

Anything you can do to help with the monkey bars, and arm/shoulder strength in general would be appreciated.

NHG - 2/11/13

Hang Clean 5 x 2:  155, 185, 205, 215(1), 205(1)

For time (although I did not time it):
Row 1000m
50 Thrusters (45-lb barbell)
30 Pull-ups

Tough Mudder Preview

Someone mapped out the course on Map My Run, which now has a 3D flyover feature.



It is pretty cool, I am surprised at how non-technical it seems to be for such a hilly trail course.

NHG - 2/6/13

Snatch 5 x 2:  135, 145, 150(f), 150(f), 135

NHG - 2/5/13

Press 5 x 5:  115, 135, 140(4), 140(3), 135

5 Rounds:
Run 400m
20 Push-ups
40 Double Unders
About 2-min rest between rounds

I ran the 400s around 90 sec each.  I wasn't pushing them too hard.  Legs are very sore from yesterday's squat.

EMG - 2/5/13

4 x 400 m intervals 45 sec recovery 1:12, 1:14, 1:15, 1:16

30 min recovery

TM workout

I will probably do a 30 min run tomorrow and that will be pretty much it until the race on Sun.

EMG - 2/3/13

I did 4 x 160 m hill repeats with 20 push-ups after each one total of 80

I have been working out quite a bit, but other than running (to get my mileage up) it hasn't been very organized.  Just getting in what I can when I can.  A lot of pull-ups, bar-dips, burpees, box jumps, and core stuff.  Mainly because I feel these are my week points.

Hey, are civilians allowed to do the West Point obstacle course?

NHG - 2/4/13

Took a week off.

Squat 5 x 5:  225, 245, 265, 275, 285(2)... didn't feel right on the last set so just racked the weight after 2 reps

Row 3k:  14:04

EMG - 2/1/13

11 mile run 1:31

EMG - 1/30/13

Full TM workout.  It went better than last time, I might time myself next time.

EMG - 1/29/13

Elfin' Forest 6 mile route 56:45  Better than I thought I would do.

EMG - 1/28/13

3 x 400 m 1:14, 1:14, ?

Ab 300 workout

EMG - 1/27/13

5 x 5 pull-ups 5,5,4,3,DNC

tabata push-ups (3)

NHG - 1/28/13

Press 5 x 3:  115, 135, 145, 150, 150

For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions (subbed 45-lb Good Mornings)
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

30:35

EMG - 1/26/13

5.5 mile run home from work at 6:30 at night.  This was actually kind of fun, but I need to get a head lamp

NHG - 1/26/13

Clean & Jerk 5 x 3:  135, 155, 175, 185, 195

For time:
135lb Thruster x 15
Run 200m
95lb Thruster x 20
Run 400m
65lb Thruster x 30
Run 800m

13:35

EMG - 1/25/13 Desperation

So I healed up got a run in a workout in and then got a nasty flu bug that laid me up this week.  I am going for a long run today (probably 8+ ) because my tough mudder is right around the corner, and I have been unable to train properly.  Anywho here is a map I did at www.runningmap.com to give myself a rough idea of what to expect for elevation changes.  It seems tough, but not as bad as Snow Valley.

NHG - 1/24/13

Run 3 miles:  22:50
I didn't run this for time... just getting back into continuous-type running

Deadlift 5 x 3:  295. 325, 345, 365, 375(fail)

NHG - 1/22/13

"Sean" - hero WOD named for servicemen KIA
10 rounds for time:
11 Chest to Bar Pull-ups (I did Chin above bar)
22 75-lb Front Squats
28:59

As usual, the workouts don't seem that bad and then I get smoked!

EMG - 1/18/13

42 min run (4.5+ miles)  5 burpees at 12, 10, 8, 6, 4, 2 minutes 30 total

After almost two weeks off because of deadlines and some minor injuries (neck, shoulder, ribs) I am back at it.  I decided to start with a relatively long slow run with minimal muscle stuff because my ribs are still bugging me a little.  I feel pretty good considering.

NHG - 1/18/13

Snatch 5-3-1-1-1:  95, 115, 135, 145, 155(fail)

"Fight Gone Bad:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

I subbed sit-ups for Row (I don't have a rower):

325

NHG - 1/17/13

Front Squat 7 x 1:  215, 225, 235, 245(pr), 255(pr), 260(pr), 265(fail)
Got 265 but felt like Dea may have helped during the spot so I tried it again and didn't get it

Max Reps Double Unders in 2-min:  127

Tabata Push-ups:  4 (lowest number of reps in any of the 20-sec work intervals)... I'm really dissatisfied with my push-ups, so I'm going to focus on that weakness a little more

NHG - 1/16/13

Hang Power Cleans 5 x 3:  185, 195, 205, 210(2), 210(1)

For time:
20 Handstand Push-ups
30 Pull-ups (Kipping)
40 Kettlebell Swings (American) @ 1.5 pood
50 Sit-ups (Anchored with AbMat)
60 Burpees

15:42

NHG - 1/16/13

Hang Power Cleans 5 x 3:  185, 195, 205, 210(2), 210(1)

For time:
20 Handstand Push-ups
30 Pull-ups (Kipping)
40 Kettlebell Swings (American) @ 1.5 pood
50 Sit-ups (Anchored with AbMat)
60 Burpees

15:42

NHG - 1/14/13

Squat 5 x 5:  225, 255, 265, 275(4), 270(3)

"Lynne"
5 Rounds (3-5 min rest between rounds)
BW Bench Press Max Reps
Pull-ups (Strict) Max Reps

18/12, 12/9, 11/7, 10/6, 8/6

NHG - 1/12/13

"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 BW (scaled to 255)
Bench Press BW (185)
Clean .75 BW (135)

31:45

NHG - 1/11/13

3 Sets (not for time)
10 Dips
10 Hip Extensions
10 GHD Sit-ups

Run 4 x 800m (1-min rest):  3:32, 3:21, 3:20, 3:16

NHG - 1/10/13

Snatch practice:  snatch and hang snatch at ~60% 1RM

Clean 4 x 3 at ~75-80% 1RM:  180, 180, 185, 185

Intended to do some press work but my shoulder is a little cranky

NHG - 1/9/13

Row 3000m - didn't really do it for time, but time was 14:40
Practice:  Back Extensions, Hips Extensions, GHD Sit-ups

NHG - 1/8/13

Split Jerk 5 x 1:  185, 205, 215 (pr), 225(f), 225(pr)

"Cindy"
As many rounds as possible in 20 min:
5 Pull-ups (kipping)
10 Push-ups
15 Squats

17 Rounds + 5 Pull-ups + 6 Push-ups (pr)

NHG - 1/6/13 #2

Overhead Squat 5 x 3:  165, 185, 200(pr), 205(pr), 210(fail)

NHG - 1/6/13

"Fran"
21-15-9
Thrusters (95 lbs)
Pull-ups (Kipping)
7:35

NHG-1/3/13

"Helen"
3 rounds for time:
400m Run
21 KB Swings (American)
12 Pull-ups (Kipping)
10:38 (3:05, 3:48, 3:45)

L-sits on my newly-constructed Parallettes
1.  16 sec

2.  19 sec

EMG - 1/2/13

I didn't end up doing my weight workout last night either.  I need to get back on the workout train.

I did a 50 min run today with 20 burpees at 12, 22, 30 minutes in 15 burpees 36, 40 minutes in, and 10 burpees 42 minutes in.  For a total of 100. The run is about 4.6 miles.  I had hoped to finish in 42-45 minutes, but my legs were pretty tired.

NHG - 1/2/13

Squat 3 x 5:  225, 245, 255(4)... I still feel like crap!  It can't possibly be overtraining so I'm going to attribute it my generally poor eating and drinking habits over the past month.

21-18-15-12-9-6-3
Push-ups
Sit-ups

I didn't time myself... just did it.  I was supposed to do another workout but again, I wasn't feeling it.

EMG - 1/1/13

I did not start 2013 of with a bang.
Attempted a mile time trial, but my lack of experience on a track showed.  I went out way too fast, and in fact ran a 400m PR of 66 sec. 2nd lap I tried to correct and ran 74 sec, but the damage was done and I pulled out.  I turned it into an interval day, and ran 2 x 400 m 80 sec and ?.  I will try again a week before TM.

I am going to do a weight workout this evening.