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.