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