[Saturday] 12.27.14 AM Percy Warner

AM
[A] Ruck Red trail and candy cane connector

[B] 30 minutes on ski machine

[Friday] 12.26.14 AM Upper + PM Lower Back

AM
[A] Warm-up

[B] DB Incline Bench Press 6+6 (Drop set)
55/45, 55/45, 55/45, 55/45

[C] Incline DB Bench Press 6+6+6
Steep incline, less steep incline, flat bench
40, 40, 40, 45

[D] Cable Flies 4x12
50,50, 60, 60

[E] GCBP 4 x10
135, 145, 145, 145

[F] 4 Rounds
8 Narrow push-ups
8 dips on bench
8 tricep extension (#30)
Rest 1 min

PM
[A] Warm-up

[B] Deadlift 4x4
215, 250, 285, 285

Forward grip- work on grip strength

[C] Stiff-legged DL 4 x10
135, 135, 135, 135

[D] Back Extension 4 x10
25, 25, 25, 25

[E] Sauna/Steam room recovery

[Thursday] 12.25.14- Merry Christmas- Rest Day

[Wednesday] 12.24.14 AM Upper Back

AM
[A] Warm-up

[B] Weighted pull-ups 4x4
10, 10, 10, 10

[C] DB Single arm row 4 x12
40, 40, 40, 45

[D] BW Row 4x10

[E] Incline DB Curl 4x10
25, 25, 25, 25

[F] 4 Rounds
8 Zottman Curls (#20)
8 Hammer curls (#20)
8 Preacher curls
Rest 1 min

[Tuesday] 12.23.14 AM Lower Body + PM Cardio

AM
[A] Warm-up

[B] Back Squat 4x4
205, 235, 265, 265

[C] Front Squat 4x10
135, 135, 135, 135

[D] Sinlge-legged press 4x10
95, 95, 95, 95

[E] DB Calf Raises 4x12
65, 65, 65, 65

[F] Hanging leg raise 
3x10

[G] Ab Roller
4x10

PM
[A] 1000 steps on stair master

[B] 15 minutes on ski machine

[C] Cardio Circuit at the Y
45 minutes

[Monday] 12.22.14 AM Upper Body + PM Recovery

AM
[A] Warm-up

[B] Bench Press 4x4
160,185,210,210

[C] DB Shoulder Press 4 x10
35, 40, 45, 45

[D] Behind the Neck Press 4x10
95, 95, 95, 95

[E] Cuban Press 3 x 10
15, 15, 15

[F] Tricep Dips 3x10
Done on flat bench with legs up

[G] Tricep Push-downs 3x12
80, 80, 80

[H] 4 Rounds
8 Lateral raises
8 Front raises
8 Rear flies
8 DB Overhead press
Rest 1 minute

PM
[A] 1 mile on treadmill at 6% grade

[B] 20 min on ski machine

[C] Sauna/Steam room

[Friday] 12.19.14 AM Back + PM 5 Mile Run

AM
[A] Foam Roller


[B] Deadlift 4x5
205, 225, 235, 235


[C] Stiff-legged deadlift 4x10
135, 135, 135, 135


[D] Incline sit-ups 4x10
25, 25, 35, 35


[E] Back Extension 4x12
25, 25, 25, 25


PM
[A] Run 5 miles
47:02

[Thursday] 12.18.14 AM Upper Body + PM GRT at Cumberland Park

AM
[A] Dynamic warm-up, foam roller


[B] DB Incline Drop-set 6+6
55/45, 55/45. 55/45, 55/45


[C] DB Incline/Decrease Incline/Flat Press 6+6+6
40, 40, 35, 35


[D] High to low Cable Flys 4x10
50, 50, 50, 50


[E] CGBP 4 x10
95, 115, 135, 135


[F] 4 Rounds
8 Dips
8 Tricep Extension (#30)
8 Narrow push-ups
Rest 60 seconds


Super hard- triceps are toasted. Only did 2 sets.


PM
[A] 4 Rounds
Hill Intervals across the pedestrian bridge. Start at one end and increase pace to 80-90% to 1st expansion joint, recover jog to the other side and then return. Down and back is one rep.


[B] GRT Welcome Party Style
1 hour and 30 minutes of Ruck PT  (#40) with Ivan, Zach, Evan, Karl,

[Wednesday] 12.17.14 AM Cardio+ PM Back

AM
[A] 35 min on Ski machine

PM
[A] Weighted Pull-ups 4x5 
10, 10, 10, 15

[B] Single Arm Rows 4x12
25, 25, 25, 25

[C] Ring Rows 4 x10

[D] Incline DB Curls
15, 15, 15, 15

[E] 4 Rounds 
8 DB Zottman Curls (#15)
8 Crossing curls (#15)
8 Pronated curls with #45 bar
60 second rest

[Tuesday] 12.16.14 AM Lower Body

AM
[A] Dynamic Warm-up + foam roller

[B] Back Squats 4x5
185, 205, 225, 225

[C] Front Squat 4x10
95, 205, 135, 135

[D] Single Leg- Leg Press 4x10 each side
90,90,90,90

[E] Calf Raises 4x12
90, 90, 90, 90

[F] Hanging Knee Raises 4x12

[G] Ab Roller 3x10

[Monday] 12.15.14 AM Upper Body + PM Cardio

AM
[A] Warm-up

[B] Bench Press 4x5
135, 160, 175, 175

[C] DB Shoulder Press 4x10
30, 35, 40, 40

[D] Behind the Neck Press 4x10
65, 65, 65, 65

[E] Cuban Press 3x10
15, 15, 15

[F] Superset
Tricep Dip 3 x10 (Bodyweight)
Tricep Push-Downs (90,90,90)

[G] 4 Rounds (#5)
8 Lateral Raises
8 Front Raises
8 Rear flyes
8 DB Overpress

PM
[A] Run 3 miles
26:04

[B] 10 min AMRAP
5 T2B
10 HPC (#95)
10 Ring rows
15 KBS (1.5 pd)

3 Rounds

[Sunday] 12.14.14 AM 5 Mile Run + PM Yoga

AM
[A] 5 mile run

[B] Power Yoga

[Wednesday] 12.10.14 AM 1RM + PM Cardio

AM
[A] Warm-up- Foam Roller

[B] 20 minute ski machine

[C] Find 1RM on Squat
135, 225, 245, 285, 305, 315

[D] Find 1RM on Bench Press
135, 155, 185, 205, 225, 245

PM
[A] Warm-up

[B] 45 min circuit

1 min on AD
1 min max rep on lower body excerises

[Monday] 12.8.14 Cardio + Circuit

AM
[A] 35 minute on ski-machine

[B] 45 min. Circuit

1min. AD between each exercise
1 min max reps of random upper body exercise

[Sunday] 12.7.14 25 Endurance

AM
[A] 10 minute warm-up

[B] Right out of bed ab routine practice
10 Crunches
10 Reverse crunches
10 Double crunches
10R/L Elbow-to-knee
10 Bicyle
30 sec plank

[C] 25 min AMRAP
300m row
5 Burpee-PU-KTE
12 (#12) Ball Slam

6+ 300m+3

[D] 10 minute bike

[Saturday] 12.6.14 5 Mile Run

AM
[A] Run 5 miles
47 minutes

[Thursday] 12.6.14 Atoka Fitness

PM
[A] 10 minute warm-up

[B] 8 Rounds
Run 200m (0.125 miles)
1 DL (#225)
Run 200m
2 DL (#225)
Run 200m
3 DL
...
8 DL

[C]10 minutes on the bike

[D] AMRAP in 25 minutes
30 DU
10 Flutter Kicks (4-count)
10 Burpees
5/5 KB (#25) Slashers
5/5 KB (#25) 8 Figure Swings
5/5 KB (#25) Strict Press
30 sec plank

6 Rounds

[Tuesday] 12.2.14 PM Shoulders + Cindy/Omron Body Fat %

PM
Before doing anything use OMRON Device
Body Fat % = 19.7%
Body Weight= 218
BMI= 29.7

[A] Foam Roller + Warm-up

[B] Find 1RM on Strict Press in 15 minutes
95, 115, 135, 145, 155

[C] Cindy
AMRAP in 20 minutes
5 Pull-ups
10 Push-ups
15 Squats

12 + 24

[Monday] 12.01.14 PM Shoulder + Circuit

PM
[A] 5 minute jog

[B] Find 1RM on DL in 10 minutes
135, 225, 245, 285, 305, 315, 335 

[C] Circuit
1 minute AD between each 1 minute max rep exercise

Jane Fonda (R/L)
Man Maker
Superman hold
Back extension (#25)
Plank
Pull-up
Burpee
KB Slasher-to-Halo (R/L)
Circle push-ups
Flutter kicks (4-count)
Wheel hold
Side Planl (R/L)

[Sunday] 11.30.14 PM PC Strength

PM
[A] Foam Roller

[B] Find  PC 1RM in 15 minutes
135, 155, 165, 175, 185, 195, 205

Stopped there, it has been awhile and form was not perfect.

[C] 20 min AMRAP
3 PU
4 Ring Dips
5 HSPU w/ abmat
6 PC (#95)
7 KBS (#53)
20 DU

5 Rounds + 36

[Tuesday] 11.25.14 AM Cardio + PM Strength Endurance

AM
[A] 40 minute Ski- Machine

[B] 3 Rounds
Bicep Circuit (#20 DB)
12 Hammer Curls each arm + 12 preacher curls + 15 weighted sit ups

PM
[A] 10 minute Ski Machine Warm-up

[B] 15-14-13-12-11.....3-2-1 Ladder
Sandbag (#45)
SB Hang Curls
SB OH Squats
Burpees
SB Curls
SB Flutter kicks (4-count)

46:03

[C] Jacob's Ladder
5 minute

[Tuesday] 10.28.14 PM Upper body/Core [S8]

PM
[A] 4 Rounds
3 Pull-ups
5 Bench Press (135, 135, 155, 165)
10 Sit-ups
Instep Stretch
Lat + Pec Stretch

[B] 5 Rounds every 90 sec
1 Bench Press (#210)
then...
Max Reps in 60 sec

6

[C] Weighted Pull-ups (#25)
4
Rest 2:30 min
3
Rest 2 min
2 (negatives)
Rest 1:30 min
1 (negative)
Rest 1 min
1 (negative)
Rest 30 sec
1 (negative)

[D] 8 Rounds- Every 90 seconds
4 Sand Bag Get-ups (#60)

[E] 20 minutes ski-machine

[Monday] 10.27.14 GRPPT + Lunch Circuit + PM Ruck [S7]

AM
[A] 4 Rounds every 60 secs
16 Push-ups
then...
Max push-ups in 60 sec

16-16-16-16
18

[B] 4 Rounds every 60 secs
17 Sit-ups
then...
Max Sit-ups in 60 sec.

17-14-12-12
14
Need work on this

[C] 3 Rounds
Run 1.5 miles intervals @ 7mph
Rest 3 minutes

13:00
13:00 (had to catch breath 3 times)
13:00 (had to catch breath 5 times)

[D] 3 Rounds
Lat+ Pec stretch
Hip flexor stretch

Lunch
[A] 30 minute circuit 
1 minute AD @ Z1
BW lifts, ie dips, pull-ups, planks

PM
[A] 2 Rounds
Ruck 3 miles at 37:12-38:26
Rest 3 minutes

38:40 (Missed goal)
35:59

[Thursday] 10.23.14 GoRuck Performance Training [S7]

AM
[A] 4 Rounds
Every 60 sec 16 Push-ups
then...
Max Push-ups in 60 secs.

16-16-16-16
18

[B] 4 Rounds
Every 60 sec 17 Sit-ups
then...
Max sit-ups in 60 secs

17-17-12-10
10

[C] 3 Rounds 
Run 1.5 mile Intervals
Rest 3 minutes

@ speed 7.0 on tread mill

13:00
13:00
13:00

[D] Foam Roller

[Tuesday] AM Work S9

AM
[A] Warm-up
4 Rounds
2x DOT Drill
3x Scotty Bobs @ #25
Instep Stretch

[B] 3 Rounds 
150 Step ups (#40)
Intervals
Rest 3 minutes between rounds

7:15
7:30
7:20

[C] 4 Rounds
10 Ankle to Bar
10 EO's
60 second Farmer Carry w/ (#55)
10 Hamstring Hell

[D] 2 Rounds
20 seconds Jane Fonda
30 Shoulder Hand-Job (#5)

[Monday] 10.20.14 Session #5 + Max SB Get-ups + Lunch Circuit + PM Metcon

AM
[A] Warm-up
3 Rounds
2 DOT drill
8 Pushups
10 Sit-ups
200m run (.124)
Instep Stretch

[B] 4 Rounds, every 60 sec
14 push-ups
then...
max reps in 60 seconds

18

[C]4 Rounds, every 60 sec
15 sit-ups
then...
max reps in 60 seconds

15

[D] 2 Rounds
Run 1.5 mile interval @ 13:07-13:30 pace (8:400
Rest 3 minutes between runs

13:06
13:03

[E] 3 Rounds
 Lat + Pec Strecth
Instep+ Hip flexor
Foam roll legs

[F] Max reps of SB Get-ups in 10 mins (#60)
33

Lunch
[A] 30 minute circuit
1 minute cardio
1 minute SB exercise

PM
[A] 10 Rounds
Every 2 minutes
5 Burpees
10 SB FS (#40)
10 Hello Dollies

[Saturday] 10.19.14 Big Backyard Ultra

Big Backyard Ultra 2014

This is my first attempt at an ultra, needed to say I did not train, because I did not expect to be running it. Karl, Amy and Ivan were all there to endure such an event. Even though none of us passed into the ultra distance, we all had a blast trying. I ended up with 6 loops covering a distance of 24 miles.

Karl, Amy, Ivan, and myself

Description for Web-site:

The concept is brutally simple. The race until every runner, except one surrender. At 0700 hours, a cowbell will ring in the front yard of the Big Farm. 50 runners will commence running a 4.16 mile trail loop thru the woods and fields. They have one hour exactly yo complete that loop. The trail is scenic, but not exceedingly difficult. It is not at altitude. There are no steep or long climbs or descents.

There is a catch

At 0800 hours, the cowbell will ring again, and the runners who have completed their first loop will be called on to repeat the process. The same thing will occur at 0900... and at 1000... and on and on until only one runner is able to complete the the loop.

[Wednesday] 10.16.14 Heavy 6 mile ruck assessment

AM

[A] 30 minute circuit
15 Rounds- Back/Core heavy
1 minute cardio followed by 1 min max reps

PM
[A] 6 mile ruck @ #60
1:26

[Monday] 10.13.14 Step-up/Bench Press Assessment

PM
[A] Warm-up

[B] Mow lawn

[C] 600 step ups for time
32:23

[D] Max reps of Bench Press at BW (#210)
2

[E] 2 Rounds
10 SB Slasher R/L
10 Decline ring push-ups
3 Pull-ups
10 Burpees
10 SB Rows
30 second plank
50 DU

[Sunday] 10.12.14 Endurance Assessment

AM
Right of of bed @ 5:00am

[A] 8 mile ruck
No shuffle-straight fast walk

1:47:10
13:22 per mile

[B] 2 min max push-ups

45

[C] 2 min max sit-ups

49

[D] 5 miles run

48 minutes

[Friday] 10.10.14 Stamina Capacity

PM
[A] 15-14-13-12.....3-2-1 Ladder
SB Clean and Squat (#50)
Push-ups
Flutter-kicks (4-count)

30:34

[B] 20 Rounds- Every 90 seconds
Lunges with SB (#50)
4 Burpees
2 Pull-ups
8 Sit-ups

[C] 4 Rounds 
Run 200m with Ruck
15 Step-ups
15 Squats
Rest 30 seconds

[Tuesday] 10.07.14 AM Work Capacity + PM Core

AM
[A] 20xDB Get-ups (#30)

[B] 7 Rounds
3 Pull-ups
5 Push-ups
7 Dips

[C] 2 Rounds of "Leg Blaster
Rest 30 secs

[D] 6 Rounds of "Mini- Leg Blaster"
Rest 30 secs

PM
[A] Run 3 miles

[B] 4 Rounds
10x Back Extensions
20/20 Low Back Lunge
10x 1-leg Hip Bridge
20/20 Low back stretch

[C] 2 Rounds
50x Shoulder hand jobs
20 sec Jane Fonda

[D] 4 Rounds
10x EOs
5x Russian Twist w/ SB
10x sit-ups
45 sec Front Bridge

[E] 2 Rounds
10x Hamstring Hell
5x Y + L (#5)

[F] 3 Rounds
Stretch
Instep stretch
Lat+pec Stretch

[Thursday] 10.02.14 Cumberland Park PT

PM
[A] GRT Circuit Training (#50)

5 Ascents of Stairs
100m Bear Crawl
50 m lunge
100 Step-ups
80 Flutter kicks (4-count)
10 "The Exercise"
Bear crawl/push-up up flight of stairs
Catch the mouse with 20-15-10 Step-ups
20 Burpee with Press
Misc.

1:30 minutes

[Monday] 9.29.14- AM Circuit + PM Barfield PT

AM
[A] Lunch Circuit
Warm-up 5 minutes
In between each set 1 min on AD @ Z1

Hang Cleans (#115)
Strict Press (#115)
Man-Makers (#25)
Burpees
Flutter-kicks (4-count)
Side Plank-R
Side Plank-L
Plank
Plank rotations on BOSU ball
Knee-ups fast

PM
[A] 40 SB Get-ups
[B] Circuit- 2 Rounds

20 Squat Press
20 Rows
20 Flutter-Kicks
20 Hello Dollies
10R/10L Suitcase sit-ups
10R/10L Russian twist
10R/10L SB Get-ups
10 Cleans
10 Burpees
10 Rotational DL

[Saturday] 09.21.14- 12 Mile Ruck for Time

AM
[A] 12 mile ruck


Straight out of bed-- hit the road


Distance: 21.1
Time: 2:35
Avg. Speed: 4.7 mph

[Saturday] 07.05.14 GoRuck Light Class 367: 4th of July Event

GoRuck Light Class 367: 4th of July 

Class 367 with Cadre Adam

Location: Nashville

Duration: 6 hours

Time: 2 pm-8 pm

Temperature: 88

Distance: 7.5 miles

Got wet? Yes

Cadre: Adam

Date: 07/05/14

This is the wife's first GoRuck Event. I am so proud of her, for conquering her demons. The whole time before the event she doubting herself, that she would not finish the event. I knew better than that. The first hour was rough, with the heat peaking at almost 90 degrees. After that not only did she finish, we finished STRONG! It is an amazing feeling not only to accomplish something you didn't think was possible, but witnessing some one accomplishing  something they did not think was possible.

Could not of asked for a better event with the family and friends to remember what out founding fore fathers wanted for us. God bless the U.S.A.

[Tuesday] 09.09.14 5 Mile Run

PM
[A] Run 5 miles
44:54

[Monday] 09.08.14 Sandbag Work

PM
[A] Run 1 mile
8:59

[B] 20-15-10-5
Burpees
Squat with Sand bag (SB #40)
Curl-2-Press (SB#40)
Flutter-kick with SB Overhead (4-count)
Bent over row
19:23

[C] Max Ring push-ups in 2 minutes
24

[Sunday] 8.24.14 Percy Warner Ruck

AM
[A] Rucking
Red + White Trail with (#45) + #40 SB switching between Ivan, Tommy, and I.

100 Flutter kicks (4-count) in spring

3:20 

[Friday] 8.22.14 10-> Ladder + Metcons

PM

[Thursday] 8.21.14 15->1 Ladder

PM
[A] For time
15-->1 Ladder

Sit-ups
Front squat with SB (#40)
Burpee
Lunge with SB (#40)
Mt. Climber (4-count)

46:34

Super hot at 94 degrees outside today. Decided to do this in the backyard. Overall- slow,grind.

[Monday] 8.18.14 Bloomington, IL Workouts

PM
[A] Warm-up
4 Rounds
8 DB BS (#40)
8 Push-ups
8 Sit-ups
Instep Stretch
3 Floor slides

[B] Seated DB Military Press
8 x8 Increase weight to difficult but doable
Pigeon Stretch

35,40,40,45,45,45,50, 50

[C] 6 Rounds
5 x Renegade Man Makers (#20)
20 Steps-ups @ 16" (#20)
5 Sit-ups (#30)

23:25

[D] 4 Rounds
10 Toes-to-sky
5 DB slasher (#35)
10 Face down back extension

8:22

[E] Run 1 mile

[Sunday] 08.17.14 Body weight is Heavy

AM
[A] Warm-up
Band

[B] 4 Rounds
5 pull-ups
10 ring dips
15 push-ups

13:54

Would like to grind my way to 10 rounds, but here is a good start

[C] 20 min AMRAP
3 Mutant Makers (#60 SB)
3 Halo-Slasher-R
3 Halo-Slasher-L
3 Mutant Makers
6 Half Moons- L-to-R

7 Rounds +9

Started to develop blisters from sandbag on left and right index fingers

[Saturday[ 08.16.14 Power Endurance

PM
[A] Warm-up Barbell Complex
4x4
Complex = DL, Row, HC, FS, PP, BS, push-up

[B] 7 Rounds for time
5 DL (Increase in weight)
3 Turkish-get-ups/side (#40 Sandbag)
5 Ankles-2-Bar

25:25
DL 185, 195, 205, 215, 225, 235, 245

[C] Run 2 miles
16:40

[Tuesday] 08.12.14 Phoneix VII Vacation

AM
[A] Beach jog for 40 minutes

3.6 miles

PM

[A] Max stairs in 30 minutes
1240 steps with Rucksack (#45)

[Saturday] 8.09.14 Tallahassee, FL Light- Class 397

GoRuck Light Class 397: Tallahassee FL

Park behind FL Supreme Court

Location: Tallahassee, FL- Stairs of FL Supreme Court
Duration: 6 hours
Time: 2:00pm- 8:00pm
Temperature: 85- scattered showers
Distance: 10.3
Got Wet? Yes
Cadre: Cadre Brad
Date: 08/10/14

Class 397

The forecast said there was a chance of rain, but why wait to get wet? Started the event off with a great "Welcome Party," I now feel welcomed!

Here we are filling up sand bags that Magically appeared near a volleyball court.

Near the field of the FSU stadium

Memorial in Cascade Park.

Outside the stadium with the group and Brad. 

The WWII Memorial in FL. It is an exact replica of memorial in DC.

Carry your buddy. 21 people, 7 casualties, 1.5 miles. Good movement.

Overall, felt Great, except major chafing. Used a different type of under armor compression shorts, and they rode up on me. Notice it prior to the event, but disregarded it. I paid for it. Great event, great group of people. Excellent event. Glad to have done a LIGHT in a different state.

[Thursday] 08.07.14 5 Miles Recovery Run

PM

[A] 5 mile run

40:56

[Wednesday] 08.06.14 Short Metcon

AM
[A] Warm-up
10 DL (#135)
10 Push-ups

[B] Elizabeth
21-15-9
Cleans (#135)
Ring Dips

9:45

[Tuesday] 08.05.14 Atoka PT

PM
[A] Ruck 2.1 miles (#45 dry)
26:01


[B] 25-15-10-5
Sandbag get-ups (#40)
Push-ups
Burpees
Sandbag half-moon (#40)


24:42

[Monday] 08.04.14 McKenzie Flex Fitness Style

PM

[A] Foam Roller

[B] Establish 1 RM on CGBP

135, 185, 195, 205, 215, 225, 235, 245, 255

[C] Strict Press Cluster

3.3.3 x4  rest 15 secs between sets; Rest 4 minutes between rounds

95,115, 135, 140

[D] 10 minute cardio- Ski machine

[D] 4 Rounds for time

3 DB Snatch/arm (#70)

50 DU

8:04

[Sunday] 08.03.14 Track Session with Metcon

[A] 10 Rounds
200m Run (:57)
1 min Plank

:57,:56, :57, :55, :56, :55, :56, :54,:54,:52

Had to break every plank into upward dog, just once. 

[B] 3 Rounds; Every 90 seconds
10 Walking Lunges
20 Mt. Climbers (4-count)

[C] 20-15-10-5
Burpees
Squat w/ SB (#40)
Curl-2-Press w/ SB (#40)
Sit-ups w/ Sb (#40)
Bent-over-row w/ SB (#40)

19:01

[Friday] 08.01.14 GRT 12 miles PT Test

PM
[A] 2 min Push-ups
56

[B] 2 min Sit-ups
54

[C] 12 mile ruck (#45 dry)
2:57.00

Stopped half way to check feet. 5 minute break. Good pace--Good work!

[Wednesday] 07.30.14 Cumberland Park PT

PM
[A] Ruck 2 miles (#45)
26:56

[B] Circuit
3 runs up and down pedestrian stairs w/o ruck
with Ruck
50 m bear crawl
30 step-up R
20 step-up L
Wall sit 60 sec
Flutter Kick  (4-count)
  :20 sec hold
  25 FK
  Recovery Position (not a real recovery)
  ....
  10 FK
Bear crawl to stairs
Crawl Walk backwards up the stairs
Jog to the bottom- Bear crawl push-up each stair
25 Ruck Get-ups

[Tuesday] 07.29. 14 3 Mile Recovery with Calisthenics

PM
[A] 3 mile jog
24:54

[B] 5 Rounds for time
5 Pull ups
7 Ring Dips
10 Push-ups

11:18

First 2 rounds on pull-ups were strict. Ring dips were kipping. Would like to work on this number of rounds and eventually do all strict. Dips were the limiting factor here

[C] 50 KBS (#53)

35/15

[Monday] 07.28.14 Barfield GRT PT

PM
[A] 800 m jog

[B] 50 Sandbag Get-ups (#40)
Feel much stronger on these- Almost got 50 in 10 minutes

[C] 40 Mutant Makers (#60)
4:32

[D] Sandbag Stamina
Length of field
Throw sandbag as far as possible on right side (#60)
Lunge to sandbag
Throw sandbag as far as possible on left side (#60)
Lunge to sandbag
Rinse and Repeat

Recover by walking with sandbag to start
Bear crawl the same length

[Monday] 07.21.14 GRT in Barfield

PM
[A] 10 mins of Sandbag Get-ups (#40)
30

[B] 10 Rounds
2 Curtis P's (#60)
10 push-ups
15 flutter kicks (4-count)

21:21

[C] From pavilion to fence line
Sand bag throws (#60)
Lunge to sandbag

14:00

[Sunday] 7.20.14 Track Session

PM
[A] 6 Rounds
400m (1:45 goal)
20 lunges (10/per leg)
200m jog
20 squats
Rest 1 min

1:45, 1:41, 1:43, 1:43,1:47, 1:49

Pretty fatigued and worn down after the 4th round. Good work in today!

[Saturday] 7.19.14 5 Mile Ruck with #60

AM
Pouring down raining this morning @ 5:30. Perfect time for a ruck? YES!

5 mile with #32 ruck and #30 Bulgarian sand bag.

1:13.13 (Made the 15min/mile)

Soaked boots and cloths before starting aka just stand outside for 2 minutes.

Developed a hot spot on right pad near big toe. No blister but pain for 2 hours after the march. May look into a new pair of shoes. I have had these for over a year and probably over 1,000 miles.

[Thursday] 7.17.14 5 Mile run

PM
[A] 5 mile run

44:53

[Wednesday] 7.16.14 GRT Cumberland Park

PM
Training is shifting from majority crossfit to majority GoRuck, in preparation to a Heavy and possibly a future HCL.

45 minutes of rucking with #60

Heavy Standard Test
2 min max push ups: 54
2 min max sit-ups: 54

1 hour of PT in the park

[Monday] 07.14.14 PM Metcon

PM
[A] Warm-up

[B] 8 min EMOM
3 x HPC (#165)

[C] Build to a tough set of 6x TnG P&J- In 15 minutes
165, 175, 185, 195, 205

[D] 3 Sets @ 90%
8 PC (#135)
10 Pull-ups

:54, :58,: 1:21

Pull-ups are so bad.

[Friday] 07.11.14 Bowie Nature Park- Perimeter Trail

BOWIE NATURE PARK-PERIMETER TRAIL

Bowie Nature Park, utilizing the summary on the app ramblr

Location: Fairview, TN
County: Williamson County
Latitude: 35.581761
Longitude: -87.081709
Distance: 4.5 miles
Difficulty: Moderate
Population: Fairly busy
Address: 7211 Bowie Lake Rd.
               Fairview, TN 37062

Phone: (615) 799-5544 Ext. 1
Blaze: Red
Website: www.bowiepark.org

Directions from Nashville:
Head west on I-40 until Exit 182. Take a left onto Highway 96 heading south east, until it dead ends. Veer right onto Highway 100, straight into Fairview. Go for 1.3 miles and take a right, passed France, Scott Fetzer Company, onto Bowie Lake Rd. Continue straight, passing the playground on your left, until you reach the parking lot.

Other Trails
1.) White Pine Trail (0.49 miles)
2.) Bluff Trail (0.27 miles)
3.) Twin Lakes Loop (0.76 miles)
4.) Sycamore Springs Trail (.56 miles)
5.) Loblolly Loop (1.2 miles)
6.) Redbud Trail (0.24 miles)

Other Information:
Horseback and Mountain bike trail access fee is $2.00 if outside 37062 zip

Trail:

The park is gorgeous and has many amenities to offer, including horseback, hiking, mountain biking and plenty of activities for kids to learn, explore and play in the tree house playground area.

Entrance to park

The entrance to the perimeter trail is right across the street, near the power lines and dirt road, if you park near the kiosk. The trail is blazed red and is well marked throughout the course.

Start of the trail from the parking lot

There are multiple junctions where it splits into shorter trails and loops. The first junction will be White Pines Trail, continue straight. Shortly, from there you will encounter a back-to-back junction. Stay left on both junctions to bypass, the Redbud trail and Dome Loop Trail. The of the trail will take you to a dirt access road following power lines.Once you get the end parking lot, continue straight and follow the lake around the south side to get back to the original starting point.



Trail Map:  City of Fairview Parks Department

[Thursday] 07.10. 14 Flex Fitness- McKenzie, TN

7:13.8

PM
[A] Strict Press
1.1.1; rest 15 secs; 5 sets
135, 145, 155, 165 (2/3)

[B] 10 min EMOM
Even: DL x5 (#275)
Odd: Burpee Pull-ups

[C] 15-12-9 
PC (#155)
Burpees

5:22

[D] 2000m row for time
7:13.8

[Wednesday] 07.09.14 PM Flex- Fitness Wokrout

PM
[A] Warm-up

[B] 20 min AMRAP
200m row
12 DB Snatch #65
12 BJ (24")

7+200m row

[C] Semi Anna
30-25-20-15-10-5

Heavy Rope DU
Strict Sit-up

[D] 10 min on ski machine
Get off every 5 minutes from 1 min FLR

[Monday] 07.07.14 Barfield GRT Sandbag PT

PM
Sand-Bag PT with #60

Run to fence line
20R/20L Buddy SB toss
10 Thrusters
Run to fence line
10 Circular SB Buddy pass
10 Goblet Squat
Run to fence line
10R/10L SB PU Slides
20 back-toback rotational pass
Run to fence line

[Friday] 07.04.14 Marathon

PM
[A] 2 RFT
400m run
26 DL (#185)
400m run
26 BJ (24")
400m run
26 KBS (1.5 pd)
400m run
26 Ring push-ups
400m run
26 atomic abs
400m run
26 DU

45:56

[Thursday] 07.04.14 PM Metcon

PM
[A] PC Ladder
3, 3, 3 (85% of 1RM #190) Rest 90 seconds between reps
2, 2, 2 (90% of 1RM #210) Rest 90 seconds between reps
1,1, 1 (95% of 1RM # 220) Rest 90 seconds between reps

[B] 4 RFT
24 KBS (1.5 pd)
12 Ring Rows
6 PC (#185)
400m run

[Tuesday] 07.01.14 PM Metcon

PM
[A] 10 EMOM
PS x3- Build
135, 135, 140, 140, 145, 150,150, 155, 165, 175

[B] Max T2B UB x 3
8, 10, 12

[C] Max Strict Ring Dips x3 (UB)
10, 8, 7

[C] 10 min EMOM
Odd: HSPU x5 (No pad)
Even: 8 Burpees

Shut it down after missed time on the 4th round. Only got 4 HSPU! So mad, but I just couldn't do another rep.

[D] Tennis for 1 hour

[Monday] 6.30.14 PM PC Complex + Strength/Flight Simulator

PM
[A] PC + TnG PJ x10- Build to a tough set
155, 165, 175, 185 (x8)

[B] Max UB Pull-ups (#25) x3
10, 12, 8

[C] Pendlay Row 
5-5-5-5-5

95, 105, 115, 125, 135

[D] Flight Simulator
5-10-15- 20-25-30-35-40-45-50.......5 UB DU
Stop after each each set

Messed up between ascending 20-25 (21) and messed up descending 30-35
Overall, not to bad. Had to learn when to rest and shake out the arms. Good work!

17:26

[Saturday] 06.28.14 PM Metcon

PM
[A] Warm-up

[B] 15 min AMRAP
5 DL (#250)
10 Ring push-ups
20 BJ (24")
40 DU

5+43

[Friday] 06.27.14 AM DL + PM Metcons

AM
[A] 15 mins to find a tough 1RM DL
135, 225, 275, 315, 335, 365

[B] Ski machine 30 minutes

PM
[A] Warm-ups (Foam Roller)

[B] 5 RFT:
12 PC (#155)
6 S2OH (#155)

11:39

Shoulder to overhead felt good, PC were tough. First 2 rounds got 6/6, then had to move to 4/4/4. Limiting factor there was the PC

[C] For time:
5 KBS (1.5 pd)
5 BJ (24")....
30KBS
20 BJ

10:51

Torched from PCs, and S2OH.

Compare to 03.02.14

[Thursday] 06.26.14 AM Strict Press + PM Snatches

AM
[A] Find a 3RM on Strict Press
135, 140, 145, 150, 155(x2)

[B] Wtd. Sup Pull-ups (#25)
3 sets max
5,4,4

PM
[A] Find a 1 RM Power Snatch
135, 145, 155, 165, 175

[B] Snatch Pulls; 1.1 x3; rest 2 minutes(100%, 105%, 110%)
175, 190, 205

[C] 10 min EMOM
Odd:10 HSPU (with ab-mat)
Even: 3 PS TnG (#135)

[D]  2 sets max strict ring dips in 60 secs; rest 60 sec
10, 9

[E] Run 2 miles
17:32

[Wednesday] 06.25.14 AM Cardio + PM GRT

AM
[A] Airdyne
AD 5 mins @ Z1
+
AD 30 sec (>75rpm)
30 sec rest x12
+
AD 5 min @ Z1

PM
GRT @ Cumberland Park
Covered 3.8 miles with (#40) Ruck
Did PT during ruck

[1] GRT Log Simulations Shoulder-2-shoulder with ruck x 25
[2] Flutter Kicks 25->20-> 15
[3] 10-> 1 Ruck thrusters, ruck sit-ups

[Tuesday] 06.24.14 PM Metcon

PM
[A] Find 1 RM Clean and Jerk
165, 185, 195, 205, 215, 225

[B] 10 min EMOM
Even: 50 DU
Odd: DL x 5 (#250)

All DL went UB, first 4 sets of DU were almost UB messed up twice at 46. Last set, shoulders were fried. 24/16/10

[C] For Time
Run 200m
20 Burpees
Run 400m
30 Burpees
Run 600m
40 Burpees

13:21

[Monday] 06.23.14 AM AD + PM Metcon (Wifey)

AM
[A] AD
30 min AD @ Z1
Every 5 minutes get off
Even: Wtd. Dips (#45) x 7
Odd: FLR 60 sec

PM
[A] 5 min EMOM
Clean Pull x 1; HPC x1; TnG PP x3 (65% of 1RM
155

[B] For Time:
40 DU
20 Pull-ups
20 BJ (24")
20 KBS (1.5 pd)
20 HPC (#155)
20 Burpees
40 DU

10:08

Pull-ups were not to bad. The HPC were rough 5/3/4/4/4. Had to partition these , due to forearm strength. Need to work of grip hook

[C] 10 min AMRAP
200m run
6 HSPU

6+60m

[C] Ring Push-ups
60 sec mac reps x 3; Rest 2 minutes

18, 16,13

I just got these rings in today. I cannot wait to incorporate these into my routines.

Wifey

[A] For Time
400m
40 Jump rope (singles)
20 KBS
20 Set-ups (24")
30 Jump ropes (singles)
20 Ball Slams (#8)
20 PC
20 Jump ropes (Singles)
400m

14:34

[Friday-Saturday] 06.21-22-.14 Recovery Runs

Friday
PM
[A] Run 5 miles

48:38

Saturday
PM
[A] Run 3 miles

[Thursday] 06.19.20 AM Cardio + PM Strength (Wifey)

AM
[A] DB Row 
3x12 (#65)

[B] 3 Rounds 
15R15L DB Side twists (#45)
15 Back Ext. (#25)

[C] 30 min on Ski Machine

PM
[A] Find 1 RM- PC in 15 minutes
155, 175, 185, 195, 205, 225, 235

[B] 8 min AMRAP
1 PC (#135)
1 Burpee
2 PC (#135)
2 Burpee....

9+7

Wifey
[A] 3 Rounds for time
20 ft bear crawl
200m run
20 Burpees
15 KBS
10 Sit-ups
5 Step-ups

23:48 

[Wednesday] 06.18.14 GRT at Cumberland Park

PM
PT Test
[A] 2 min push-up
46

[B] 2 minute sit-up
57

[C] General PT

[Tuesday] AM Row 500m Intervals + PM ABBAT

AM
[A] Rowing
5 min @Z1
+
500m Intervals x 6 (1:45)
+
5 mins @Z1

1:44.7, 1:43.2, 1:42.9, 1:43.0, 1:43.6, 1:42.0

[B] Wtd. Dips 3 x7 (#45)

PM
[A] "Abbate"
Run 1 mile
21 C&J (#155)
Run 800m
21 C&J (#155)
Run 1 mile

34:44.7

[Monday] 06.16.14 AM AD + PM Metcon (Wifey)

AM
[A] For Time
150 AD
150 DU

14 mins

[B] AD 200 cal

PM
[A] Press Clusters 1.1.1 x 5; Rest 2 minutes
135, 140, 145, 150, 155

[B] 15-12-9-6-3 for time
HPC (#135)
HRPU

5:01

[C] 18 min EMOM
Even: DL @ 65% (#250) x 3
Odd: Sprint 100m

Wifey:
Run 800m
20 KBS
Run 200m
20 Burpees
Run 200m
Mt. Climbers (4-ct)
Run 200m
20 Step-ups (24")
Run 800m

24:34

[Sunday] 06.15.14 PM Workout

PM
[A] 10 min EMOM
PC&J x3 (Build from #135)
135, 140, 145, 150, 155, 165, 170, 175, 180, 185

About 4 sets into I was off. I just keep adding and going as needed. Hard to start on course with this set-up. 

[B] CGBP
5-5-5-5
175, 185, 195, 205 (x4)

Only got #205 x 4

[C] 3 Rounds for Time
10 HSPU
21 DU

5:01

[D] For Time:
50-40-30-20-10
KBS
Sit-ups

18:48

This sucked

[Monday] 06.09.14 On my way to Dells, WI

Crossfit Recursive

With coaches Dirk and Nikole Gessler (Photo Bomb by Edrick)

I had the opportunity to make a work-out in Madison, WI. Here at Crossfit Recursive, Dirk and Nikole Gessler, are not only the owners, but also the coaches. They pride in their facility and the people that are making themselves better. Being an advocate of GoRuck as well, I was able to talk to them about the experiences I have endured. Great people, make for a great time. Focus strength was deadlift.

[A] Deadlift in 15 minutes
3-3-3-3-3
225, 245, 275, 295, 315

[B] For Time (12 minute cap)
10--> 1
1---> 10

FS (#115)
T2B

11:33

T2B are awful, right palm ripped. 1st time in awhile.

[Friday] 06.06.14 PM Metcon

PM
[A] Every 45 sec x 3
PP (#185)

[B] 3 sets for reps
45 sec KBS (1.5pd)
15 sec rest
45 sec Burpees
15 sec rest
45 sec PP (#95)
Rest 2 mins

R1: KBS: 21: B: 14 PP: 18
R2: KBS: 19 B: 14 PP: 18
R3: KBS: 23 B: 15 PP: 18

[Thursday] 06.05.14- AM DL/Cardio + PM Complex

AM
[A] Find 3RM- DL
225, 285, 315, 335, 345

[B] Wtd. Sup Pull-ups
3 x4 (#25)

Can get 3 solids ones, before i get stuck at 90 degrees

[C] 30 min ski machine

[D] Ab Circuit
3 Rounds of
15 R Standing Side twist  (#45)
15 L Standing Side twist  (#45)
15 Back Extension (#25)

PM
[A] 5 Rounds
Power Snatch + OHS x3
135, 135, 140, 145, 150

[B] 21-15-9
HSPU
Alternating lunges with #45 OH
PC (#135)

9:29

R1: HSPU- UB, Lunges- UB, PC 15/6
R2: HSPU- 9/6 Lunges- 9/6, PC- 9/6
R3- HSPU UB, Lunges UB, PC- UB

[C] 3 Rounds for time
10 Pull-ups
30 DU
200 m run

7:42

[Wednesday] 06.04.14 5 Mile Run

AM
[A] 5 mile run
44.33

[Tuesday] 06.03.14 AM Press + PM Snatch/Tennis

AM
[A] Strict Press Find 1 1RM
135, 140, 145, 150, 155, 160,165

[B] AD
20 mins recovery

PM
[A]High Cleans 
3,3,3,3,3
135, 145, 155, 165, 175, 185

[B] Isabel
30 Snatches for Time (#135)

5:10

[C] 4 Rounds for Time
10 HSPU with ab mat
21 DU

8:30

HSPU were rough, shoulders were torched. The DU were all UB. Much better at these now.

[D] 1 hr of Tennis

[Monday] 06.02.14 AM BS/Metcon + Yard Work/Metcon

AM
[A] Back Squats
BS 30X1 x 60 1RM 3 sets of 2; rest 1 min
225

BS 30X1 70% 1RM 3 sets of 2; rest 1.5 min
245

BS 30X1 80% 1RM 3 sets of 2; rest 2 min
275

[B] 15 min AMRAP
8 HC&J (#95)
9 K2B
10 BS Snatch (#60) 5/5
20 cal AD

4 +25

PM
[A] Yard Work
[B] Tall Cleans
5x2 build to a tough double
135, 140, 145, 155, 165

[C] For Time
12, 9, 6, 32
OHS (#95)
Burpee over bar

4:57

[D] 10 min AMRAP
4 wall walks
Run 400m

3+3

Wall walks were brutal