Training: March 2014

Monday, March 31, 2014

[Friday] 03.28.14-AM Ski Machine+ PM 14.5 Open

AM
[A] Ski Machine
30 minutes

PM
[A] Hang Clean: build to a heavish single
135,155,165,175,185

[B] For Time: 30 T2B
4 min

[C] 15 min AMRAP
Run 200m
5 Burpees
10 KBS (1.5 pd)
5 BJ (24")

6+ 200m

[D] 14.5 Open Workout
21-18-15-12-9-6-3
Thrusters (#95)
Burpees

13:02

[Thursday] 03.27.14 AM Muscle Up Work

AM
[A] Muscle up work
Pull up- 5x4
Rack Pull ups 2x7
Overhead DB Press 3x10
40,40,40
Dip- Failure
16, 14
Bent-Over Row 3x12
65,65,65
DB Rear Delt Fly- 3x12
30,30,30

PM
GRT Training at Cumberland Park

[Tuesday] 03.25.14- AM DL + AD and PM Metcon

AM
[A] 5 min EMOM
DL (#315)

[B] Wtd Supinated Chin-ups @ 21X0
1.1.1.1 x 3;Rest 2 mins
15, 20, 25(x2)

[C] AD Intervals
5 min AD @ Z1
+
AD 60 sec @ 90% (77rpm)
AD slow spin 60sec (50rpm)
x8
(Rest 2 min after 4 sets)

PM
[A] Snatch Grip DL + Snatch Pull
1.1 x 3; Rest 20 sec; Rest 2 mins btw sets
185, 195, 205

[B] 7 min AMRAP
1 KBS (1.5 pd)
1 BJ (30")
2 KBS
2 BJ......

9 +15

[C] 100 Atomic Sit-ups for Time:
4:30

[Monday] 03.24.24- AM Back and PM Cleans

AM
[A] Muscle-Up Work
Jumping Pull-up 2 x 10
Dead-Hang Speed PU 6x 50% max reps
pPush-Ups 3 x 8
Dead-stop Single- Arm DB Row 5x 12-15

PM
[A] Cleans 2,1,1; Rest 2-3mins
(2 @85%, 1, 1 @90%)
205,210, 210

[B] 5 Sets of Squat Clean + 2 Thrusters
Build per set; Rest 2 min btw sets
135, 140, 145, 150, 155

155 felt tough but doable. Good weight on these

[C] 3 Rounds for Time
10 HPC (#135)
25 HRPU
6:33

HRPU were brutal. HPC were all UB. Felt strong on those.

Monday, March 24, 2014

[Saturday] 02.15.14- Savage Gulf Natural Area

SAVAGE GULF-
STONE DOOR, BIG CREEK GULF TRAIL, GREETER FALLS, & BIG CREEK RIM TRAIL

Location: Savage Gulf Natural Area
Park: South Cumberland State Park
County: Grundy
Latitude: 35.44649
Longitude: -85.65559
Distance: 11.5 miles
Difficulty: Moderate to easy
Population: Only saw 2 other people on the trail
Address: P.O. Box 561
Beersheba Springs, TN 37305
Phone: (931) 692-3887 (Stone Door Ranger Station)

Directions: From Nashville:
Exit 127 from Interstate 24, onto TN Highway 50 headed east towards Pelham. Once in Altamont take a left on Highway 50 headed north through Beersheba Springs. Just passed a road side park, turn right onto Stone Door road. This will take you to the Ranger Station.

Note: All users are required to register at the kiosk.

Randy, John, Kevin and myself.
18 degrees, cloudy

Trails Hiked:
1.) Stone Door Trail- (1.0 miles)
2.) Big Creek Gulf Trail- (4.0 miles)
3.) Big Creek Rim Trail- (3.2 miles)
4.) Greeter Falls Trail- (1.4 miles)

Other Trails
1.) Ranger Falls Trail (0.4 miles)
2.) Laurel Trail (2.9 miles)
3.) Connector Trail (6.7 miles)

Waterfalls
1.) Ranger Falls (Limited accessibility)
2.) Greeter Falls

Campsites
1.) Alum Gap

From the Ranger station follow the paved path passed the Laurel Gulf Overlook. You will come to an intersection atop the bluff, for High bluffs, Stone Door and Big Gulf Creek Rim. Continue to the Great Stone Door.

Looking down into the door

Words cannot describe this natural beauty

Looking up from the bottom

This section can be treacherous.The stairs were iced over making the descent slippery. Once, at the bottom you will come to the junction with the connector Trail. Stay to the right and continue on the Big Creek Gulf Trail.

Connector Trail Junction

Continue on the Big Creek Trail, it follows the creek for 3 miles. Little over a mile the trail reaches Ranger Fall Trail junction. It is out the way, and some times not accessible. You have to cross the creek to trek the trail. Unfortunately, it was to dangerous to cross.

Creek blocking the Ranger Falls Trail

Continue following the creek until you are at the ascent, about a half mile from Alum Gap.

Steep climb to the top

Once, at the top you have reached Alum Gap. There are multiple options Greeter Falls, Laurel Trail, and Big Creek Rim Trail. Since, Ranger Falls was not accessible we followed the Greeter Trail.

Me on top of the Falls

Great picture taken by John

Note: During Icy conditions Greeter Falls is closed

Follow the trail back to Alum Gap and follow Big Creek Rim Trail. This trail is fairly flat making it an easier hike back to the Ranger Station. Great views from the overlooks, but use caution because they are exposed. Keep children under control. 3.2 miles later you will return to the junction with Stone Door Trail. From Stone Door Overlook head back to the Ranger Station.

Trail Maps

Savage Gulf Natural Area Map- CloudHiking
Complete Savage Gulf Trail Map- Friends of SCSRA

Sunday, March 23, 2014

[Friday] 03.21.14 AM Squats + Ascending 1000m Row + Pm Cleans Metcon

AM
[A] BS @ 20X1; 1,1,1 x 3; rest 3 mins (all @ 90%)
295

[B] For Time
100m Row
15 BOSU crunches
200m Row
15 BOSU crunches
300m
15 BOSU crunches
.....
1000m Row
15 BOSU crunches

Results: 32:57

Friday, March 21, 2014

[Thursday] 03.20.14- AM Muscle-up Prep & PM GRT

AM
[A] Pull-ups
5 sets of 75% max reps
4,4,4,4,4

[B] Rack Pull-ups
2 sets of 100% max (dead-hang)
7,7

[C] Overhead DB Press
3 x 10
35,40, 45

[D] Bar Dips
Sub-Failure
15, 12

[E] Bent-over-row
3 x 10
60,65,70

[F] DB Rear Delt Fly
3 x 10
25, 30, 30

[G] Walk 20 mins

PM
GRT
Legs and core heavy

[Wednesday] 03.19.14- Recovery

AM
"Around the World"
1 min AD-easy
1 min FLR on floor
1 min row-easy
1 min jog-easy
1 min bear crawl
x 6

Tuesday, March 18, 2014

[Tuesday] 03.18.14 AM Row Intervals + PM Training

AM
[A] Row
Row 5 min @ Z1
+
Row 500m (1:45)
Rest 90 secs x 6
+
Row 5 mins @ Z1

1:43, 1:44.2, 1:44, 1:44.2, 1:44.6, 1.43.9

PM
[A] 20 Rep Barbell Benchmark
Push Press (135#)
0:35 sec

[B] 5 min EMOM
4 x TnG Snatchs (135#)

[C] Max Strict Pull-ups
7

[D] 10 min AMRAP
5 PC (95#)
5 FS (95#)
5 PP (95#)
10 burpees

Results: 6 +7

Super sore before I started. All weight movements went UB, burpees were hell! There is more in store for the future. Can do much better. Feel drained

[Friday-Saturday] St.Paddy's Day Challenge Class 934

St.Paddy's Day GoRuck Challenge: Class 934

SPD Challenge- Class 934

Location: Nashville
Duration: 12 hrs
Time: 10:00 pm- 10:00 am
Temperature: High of 55, Low of 38
Distance: 15+
Get wet? Yes
Cadre: Andy and Chase
Date: 03/14/14-03/15/14

On St. Paddy's, everyone is Irish!

St. Paddy's Day Custom Challenge lived up to its expectation. Every challenge you learn something new about yourself and about other people. It was a pleasure to part of Class 934. Thank you everyone for everything. Everyone who made this challenge a success, from the planning (Ivan Carter and the crew), to the shadows and the Cadre.

Trying to attach a litter

A little bear crawling around the outdoor auditorium at Cumberland park. Broke into two groups Alpha and Bravo.

Great picture of downtown Nashville

Refuel

Can never have to much water. Must carry what you do not use. Funny how everything always get used!

Pedestrian Bridge

Alpha team made there out way to the Parthenon via the Pedestrian bridge. Had to pay the toll of lunges. Had the privilege, nah the pleasure of the log.

After Fountain Party

Getting ready to move, after our flutter kicks in the fountain near downtown.

Learning field trauma

Alpha and Bravo team met back up for a session on field trauma. Really cool tutorial and information on field trauma, kits and utility. M-A-R-C-H

Practice what you learned

The only true way to learn is to DO. So, we did!

Buddy carries

No event is complete with out carrying a friend. This is whats all about. Team work, coming together, and not letting the person next to you down.

To Slow

Gotta move much faster than that. Overall, the coolest, challenge I have completed. I got the opportunity to meet a bunch of new folks who are as crazy to pay to be tortured. The best aspect of the challenge was learning about field trauma. I hope that GoRuck continues to incorporate an applicable learning segment as such. They do a wonderful job instilling what it is about to be an AMERICAN!

Monday, March 17, 2014

[Monday] 03.17.14 AM Recovery + PM 14.3(Scaled)

AM
25m mins AD @ Z1

PM
[A] Foam Roller

[B] Find a 1RM on PC
135, 185, 205, 225, 235 (bad form)

[C] Workout 14.3
8 min AMRAP
135# DL x 10
15 BJ (24")
185# DL x 15
15 BJ (24")
225# DL x 20
15 BJ (24")
250# DL x 24
15 BJ (24")
All the weight I have....

Results: 136

275# DL x 25
15 BJ (24")
315# DL x 30
15 BJ (24")
365# DL x 35
15 BJ (24")

[Wednesday] 03.13.14- Deload Week- 60 min max distance

AM
[A] 60 mins on the rower- Max distance

Results: 12,455m

[B] For Time
15/12/9
PC (115#)
Burpee

Results: 2:52

Friday, March 14, 2014

[Sunday] 03.09.14 14.2 + 2 mile trial

AM
[A] 14.2
0-3 mins
10 OHS (95#)
10 C2B
2 Rounds

3-6 mins
12 OHS (95#)
.....etc

Results: 83

[B] Run 2 miles
15.55

Saturday, March 8, 2014

[Saturday] 03.08.14 Rest Day

[Friday] 03.07.14 AM AD + Team Wod w/ Wifey

AM
[A] Good Mornings
3x5; Rest 2 minutes
95,115, 135

[B] Plate Side raises 2 x 15(#45)

[C] AD 30 mins Recovery

PM
[A] "Pet Rock"
One partner working at a time
When partner is working holding KB
400m
50 Goblet Squat (1.5pd)
50 KBS (1.5pd)
50 BJ (24")
50 PP (#95)
50 Ab-mat sit-ups
50 HRPU

Results: 26:44

Harder than I thought it was going to be. PP were hard. Most rounds went 35/15. PP went 20,15/15. This one was fun.

[Thursday] 03.06.14- AM Row Intervals + PM Cleans

AM
[A] Row Interval
Row 5 mins @ Z1
+
Row 500m (1:45)
Rest walk 90 secs x 6
+
Row 10 mins @ Z1

1:43.4, 1:39.2, 1:44.3, 1:42.8, 1:42.2, 1:39.3

These are feeling much stronger- Better cardio- Feel excellent until about 150m.

PM
[A] OHS- Find 1RM
135,155,170,185,195,205

Felt super strong- Had more but blew my old max out of the water(185). Save some for another day.

[B] 5 sets- Rest 2 minutes
Clean Cluster 1.1.1; Rest 10 secs (#205)

[C] 16 min EMOM
Even: 10 KBS (1.5pd)
Odd: 10 Burpees @ 100%

Felt pretty good. Need to go heavier on KBS- To much recovery. All sets ended under 22 secs

Tuesday, March 4, 2014

[Tuesday] 03.04.14 AM Sumo DL + PM Lactic Acid Test

AM
[A] Sumo-Deadlifts 3 x 5
225, 275, 295

[B] AD 20 minutes
Every 5 minutes get off and perform

5 x Wtd. Dips with #45 for 4 sets

PM
[A] 20 Rep Benchmark
Pull ups

1:07
Getting stronger on these. Still cannot kip right. Have to reset every time. 15/5

[B] Hang Power Snatch 1,1,1,1,1: Rest 3 mins
135
Hard!

[C] 5 min AMRAP
10 BJ (24")
20 AB-mat sit-ups

4+10

[D] 2 sets for time @ 100%
Run 200m
20 PC (#95)
20 Burpees
Rest 6 minutes

2:27, 2:32

[Monday] 03.03.14 AM BS/Rower + Cleans

AM
[A] BS @ 2X01 4,3,3,2; Rest as needed
225, 255, 275, 295

[B] Row 6K
25.40

PM
[A] Build to a 5RM TnG PC
145,155,165,185

Still do not have weight for 175. Got 185 but the 4th and 5th rep was not great form.

[B] EMOM for Max Reps
1 Thruster (95#)
5 Pull-ups
Add 1 rep to thrusters each successive minute, until failure

8+12

Limiting factor here is pull-ups. Hands were giving out.

Sunday, March 2, 2014

[Saturday] 1.18.14- Fiery Gizzard

FIERY GIZZARD TRAIL- SOUTHBOUND

Thru-hike of The Fiery Gizzard, summary using Ramblr app

Location: Grundy Forest State Natural Area
County: Grundy
Latitude: 35.2512
Longitude: -85.7457
Distance: 12.5 miles (Thru-Hike)
Difficulty: Strenuous
Population: Only saw 2 other people o n the trail
Address: 11745 US 41
Monteagle, TN 27356
Phone: (931) 924-2980

Directions: From Nashville:
There are two entrances to the trail.

North Entrance:
Take I-24 East to Exit 134. At the top of the exit ramp, turn right passed the McDonalds. Continue until you come to a split and turn left onto 41 South (41A) This will take you through Monteagle and toward Tracy City.The North entrance is from the Grundy Forest State Natural area and is about three miles from the South Cumberland Visitor Center. Turn right onto 3rd Street, right before the Tracy City Electric company. Continue passed Tracy Elementary, and yield a right onto Marion Street. Once, passed the baseball field take a right onto Fiery Gizzard Rd. This will take you right the Park.

South Entrance:
Continue through Tracy City until you come to the second red light and take a right onto Main Street (41South). The south entrance is 11.5 miles from the visitor center and is accessed via U.S. Highway 41. Take a right onto Foster Falls Rd.

Note: Speed limit is 55 mph on 41, until you get close to Tracy City and it immediately turns to 35 mph. Speed limit postings are not clear, and you will get pulled over!

Other Trails
1.) Grundy Forest Day Loop- 2.0 miles
2.) Dog Hole Trail- 2.8 miles

Great view from Raven Point

Waterfalls
1.) Sycamore Falls
2.) Anderson Fall
3.) Foster Falls

Camp-Sites
1.) Raven point campsite
2.) Small Wild campsite
3.) CCC Campsite
4.) Father Adamz Campsite

Sycamore Falls

The first waterfall you will come upon is Sycamore Falls. Veer off to the right and you will be there in no time. Barely off the beaten path, return to the split and follow the Big Fiery Gizzard creek until you reach the Raven Point Climb.

Raven Point Climb

Very long, steep climb to the top, but it is worth it, if you make it!

Raven Point

Once, you have admired Raven's Point continue on the Raven's Point Trailhead, past the Fiery- Doghole trail junction. Shortly, past this you will come to a service road- where Anderson Falls flows.

Anderson Falls

Moving a long this part of the trail is reasonably flat. This was a great time to just take everything in and enjoy mother nature.

A great little waterfall

Time to get your mind right for the descent into the gorge at Laurels Branch Bottom.

Once, you have climbed out of the gorge you have a great scenic view

A little bit further down the trail you come across a wooden bridge at Small Wilds Camp and more scenic views. Absolutely, mesmerizing! Continuing down the trail you will pass the Climbers loop and Father Adamz camp site. Foster Falls is just around the corner

Foster Falls from the overlook

The only good trail map out there for Fiery Gizzard is the one you get at the trail head.

Fiery Gizzard Map- Friends of SCSRA

Pages