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.