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.