EMG - 11/18/14

11+ mile run 7:24 pace
30 burpees

EMG - 11/17/14

6 mile trail workout. 2.5 mile warm-up 4 x 200 m hill repeats on with a heavy rock
30 burpees

EMG - 11/16/14

5 x 800 m repeats 2 min recovery 2:43, 2:45, 2:42 (3 min recovery) 2:41, 2:45
didn't do number 6 so I didn't reach my goal.

Went a messed around at www.mroctraining.com open house.  Really cool new gym.

Full OCR circuit 10 lb vest 15 lb dumbbells: timed 14:29

EMG - 11/14/14

6 miles hilly trails 8 min pace
5 x 5 weighted pull-ups 15 lb 5,5,5,4 10 lb 4
24 in box jump burpees 15
toes to bar 10, 7

EMG - 11/13/2014

4 mile tempo run 6:27, 6:19, 6:26, 6:31= 25:44
Tabata
push-ups 14,14,14,14,12,12,9,6
sit-ups 15,15,15,15,14,14,13,11

EMG - 11/12/14

Full OCR circuit 10 lb vest 15 lb dumbbells.

I will start timing myself next time, I think I did this one pretty fast.

EMG - 11/11/14

11+ mile run 7:29 pace
30 burpees

EMG - 11/10/14

2.5 mile warm-up 4 x 180m hill repeats 2.5 mile cooldown

5 x 5 weighted rope pull-ups (15 lb)5,5,4 (10 lb) 3 (0 lb) 5
30 burpees

EMG - 11/9/14

5 x 800m 2 min recovery (3 min between 3&4)
2:40, 2:41, 2:41, 2:42, 2:47

chin-ups/burpees: 10/1, 9/2, 5/3, 5/4, 4/5, 5/6, 4/7, 3/8, 2/9, 1/10

EMG - 11/7/14

6 mile trail run 8:09 pace

tabata
push-ups 14,14,14,14,12,12,10,7  I did 3 more to make it an even 100
sit-ups 15,15,15,14,13,12,11,10

EMG - 11/6/14

4 mile tempo run 6:26, 6:11, 6:20, 7:06 = 26:03
bonked on the last mile again

Full OCR circuit with 10 lb vest and 15 lb dumbbells

EMG - 11/5/14

4 x 800 m repeats 2-3 min recovery 2:38, 2:42, 2:45, 2;46

5 x 5 weighted pull-ups 10 lb vest 5,5,5,5,4
5 x 5 weighted dips 40 lb vest 5,5,5,5,5
6 toes to bar and pussed out

EMG -11/3/14

Had the flu Sat & Sun

Trails 2.5 mile warm-up to 3x 180 m hill repeats 2.5 mile cool-down

EMG - 10/31/14

Happy Halloween!

5.5 miles of hilly trails and hill repeats.  I don't know the pace

tabata push-ups: 14,14,14,14,12,12,8,6

tabata sit-ups: 15,14,13,13,12,12,11,10