AM
[A] Airdyne
5 minutes AD @ Z1
+
60 sec. AD (~80rpm)
60 sec. rest walk
x 8
+
5 minute AD
PM
[A] For Time
25 DU
25 Snatches (#95)
25 Burpees
25 DU
4:50
Snatches were rough, 10/5/5/5. Last set of DU 21/4. Just messed up.
[B] 10 min AMRAP
4 C2B
5 BJ (24")
6 KBS (1.5pd)
7 PP (#95)
8 +4
Wifey
For Time
100 Jump Ropes
90 Jumping jacks (singles)
80 Mt. Climbers (singles)
70 Squats
60 KBS (#10)
50 KB Snatches (#10)
40 PP (Bar)
30 Burpees
20 Abs
10 Push-ups
23:18
Tuesday, April 29, 2014
Monday, April 28, 2014
[Monday] 04.28.14 AM Squats + PM Partner Wods
AM
[A] BS @ 20X1 (70%)
2 x10 sets; Rest 2 minutes btw sets (#245)
[B] DB Chest Fly
3x12 (#30)
[C] Standing Side Abs
3x15 (#45)
[D] "Diana"
21-15-9
DL (#225)
HSPU
4:58
Went UB- except last HSPU 6/3. Felt pretty strong!
PM
[A] 8 min EMOM
PC x 5 (70%) (#165)
[B] 20 min AMRAP
10 Burpees
15 KBS (1.5pd)
20 Sledgehammer on tire
25 BJ (24")
5+47
Le came over and we knocked out a quick WOD. Harder than I expected, Shoulders and lower back were burning. Stayed moving nearly the whole time.
[A] BS @ 20X1 (70%)
2 x10 sets; Rest 2 minutes btw sets (#245)
[B] DB Chest Fly
3x12 (#30)
[C] Standing Side Abs
3x15 (#45)
[D] "Diana"
21-15-9
DL (#225)
HSPU
4:58
Went UB- except last HSPU 6/3. Felt pretty strong!
PM
[A] 8 min EMOM
PC x 5 (70%) (#165)
[B] 20 min AMRAP
10 Burpees
15 KBS (1.5pd)
20 Sledgehammer on tire
25 BJ (24")
5+47
Le came over and we knocked out a quick WOD. Harder than I expected, Shoulders and lower back were burning. Stayed moving nearly the whole time.
Thursday, April 24, 2014
[Friday-Saturday] NOGOA-E -Class 002
NOGOA-E Heavy: Class 002
Location: Pisgah National Forest Ranger Station
Duration: 24 hr
Time: 9:00 pm - 9:00 pm
Temperature: High: 74 Low: 46
Distance: 18+
Get wet? Yes, Spring, and Sliding rock
Cadre: Bert, Chris, Doug, Joel
Date: 04/11/14- 04/12/14
24 hours of anything is enough time for "Reflection." Mostly, in times of discomfort and pain you have only yourself to rely on. I was fortunate enough to have Bravo Team to assist with fighting my demons. Where as most heavies the Cadre will smoke you, here mother nature did her work. Starting, in an unknown, remote place, in the middle of the night, will make anyone think, "What am I doing?"
We reached the top of the mountain just as the sun breached the horizon. Words could not describe how magnificent and beautiful the view was. We continue to traverse the wilderness to finally catch up to Bravo team. We stopped at the "Blue Lagoon" for some lunch and lessons.
 |
| Alpha and Bravo at the Blue Lagoon |
Location: Pisgah National Forest Ranger Station
Duration: 24 hr
Time: 9:00 pm - 9:00 pm
Temperature: High: 74 Low: 46
Distance: 18+
Get wet? Yes, Spring, and Sliding rock
Cadre: Bert, Chris, Doug, Joel
Date: 04/11/14- 04/12/14
24 hours of anything is enough time for "Reflection." Mostly, in times of discomfort and pain you have only yourself to rely on. I was fortunate enough to have Bravo Team to assist with fighting my demons. Where as most heavies the Cadre will smoke you, here mother nature did her work. Starting, in an unknown, remote place, in the middle of the night, will make anyone think, "What am I doing?"
 |
| Waxing Gibbus |
Prior to the event our task was to learn climbing knots. We were tested and Bravo team failed, which gave alpha team a 30 minute head start. 20 minutes later an artillery shell shocked the park. Our mission was to avoid, escape and evade enemy dectection. It was going to be a long night of travel, with only the moon to guide us.
 |
| 600' of repelling rope |
Shortly, after lunch, we became complacent, lost focus and got distracted. The enemy attacks when they know you are vulnerable.
 |
| Bert on point |
 |
| No weapons? Use smoke! |
You talk about, and you think you know how you would react, but the reality is, you don't until you are in this situation. Look out for one another, be a team, because if you don't "No one gets out Alive."
[Wednesday] 04.23.14 AM AD + PM Yard Work
AM
[A] Airdyne
45 min AD
Every 5 minutes get off a 1 minute plank on BOSU
[A] Airdyne
45 min AD
Every 5 minutes get off a 1 minute plank on BOSU
[Tuesday] 04.22.14 AM Row + PM Metcon with Wife
AM
[A] Row
Max distance in 7 minutes x 2
1936, 1909
[B] Wtd. Dips
3 x7 (#45)
[C] Rear Delt-fly
3x12 (#30)
PM
[A] Snatch Grip DL + Snatch Pull (100%)
1, 1, 1, x 5; Rest 2 min btw sets
(#205)
[B] 100 KBS for Time (1.5 pd)
5:38
35/20/15/15/10
[C] 8 min AMRAP
1 Snatch (#135)
30 DU
2 Snatch (#135) 30 DU
5 Rounds
Wifey
[A] 20 min AMRAP
15x DB Squat (#15)
25x Ball Slams (#8)
30x Single Jump ropes
6+ 25
[A] Row
Max distance in 7 minutes x 2
1936, 1909
[B] Wtd. Dips
3 x7 (#45)
[C] Rear Delt-fly
3x12 (#30)
PM
[A] Snatch Grip DL + Snatch Pull (100%)
1, 1, 1, x 5; Rest 2 min btw sets
(#205)
[B] 100 KBS for Time (1.5 pd)
5:38
35/20/15/15/10
[C] 8 min AMRAP
1 Snatch (#135)
30 DU
2 Snatch (#135) 30 DU
5 Rounds
Wifey
[A] 20 min AMRAP
15x DB Squat (#15)
25x Ball Slams (#8)
30x Single Jump ropes
6+ 25
Tuesday, April 22, 2014
[Monday] 04.21.14 AM BS/AD + PM Metcon
AM
[A] AD
5 min AD @ Z1
+
30 sec (75-80 rpm)
30 sec rest/walk
x 20
Take 1 minute break after 10
[B] BS @ 20X1- Build to a heavy triple
245, 255, 275, 295, 315
[C] Incline DB Fly
3x12 (#30)
PM
[A] 10 min EMOM
TnG PC x3 (#185)
[B] 5 min AMRAP
5 PC&J (#135)
10 burpees
10 Atomic Sit-ups
3+ 4
[C] For Time
15/12/9
PC(#115)
Burpee
3:53
[A] AD
5 min AD @ Z1
+
30 sec (75-80 rpm)
30 sec rest/walk
x 20
Take 1 minute break after 10
[B] BS @ 20X1- Build to a heavy triple
245, 255, 275, 295, 315
[C] Incline DB Fly
3x12 (#30)
PM
[A] 10 min EMOM
TnG PC x3 (#185)
[B] 5 min AMRAP
5 PC&J (#135)
10 burpees
10 Atomic Sit-ups
3+ 4
[C] For Time
15/12/9
PC(#115)
Burpee
3:53
[Friday] 04.18.14 AM BS + Mid-Lunch Recovery
AM
[A] BS @ 20X1 3,2,3,2,3,2; Rest 2 minutes
245, 265, 285, 305, 315, 335
335 was old max, got it pretty easy twice today!
[B] DB Bench Press
3x12 (#65)
Mid-Lunch
[A] 40 mins Ski Machine
550 cal
[A] BS @ 20X1 3,2,3,2,3,2; Rest 2 minutes
245, 265, 285, 305, 315, 335
335 was old max, got it pretty easy twice today!
[B] DB Bench Press
3x12 (#65)
Mid-Lunch
[A] 40 mins Ski Machine
550 cal
[Thursday] 04.17.14 AM Metcon + Afternoon Cardio + PM GRT
AM
[A] Stretch
[B] 20 min AMRAP
400m Row
DL x 5 (#245)
7 + 200m
Afternoon
[A] 1 RM Strict Press
135, 145, 155, 165,175
[B] 30 min Ski Machine
Alternating every 5 minutes
Even: 45 sec Dead-hang
Odd: 10 T2B
PM
GRT at Cumberland Park
[A] Stretch
[B] 20 min AMRAP
400m Row
DL x 5 (#245)
7 + 200m
Afternoon
[A] 1 RM Strict Press
135, 145, 155, 165,
[B] 30 min Ski Machine
Alternating every 5 minutes
Even: 45 sec Dead-hang
Odd: 10 T2B
PM
GRT at Cumberland Park
Thursday, April 17, 2014
[Wednesday] 04.16.14 AM Recovery + PM Yard Work
AM
[A] 30 mins AD @ Z1
[B] 30 TGU (1pd)
8:25
PM
[A] Mow Yard
1:15:00
[B] Run 2 miles
15:48
[C] Plant bushes
1:00:00
[A] 30 mins AD @ Z1
[B] 30 TGU (1pd)
8:25
PM
[A] Mow Yard
1:15:00
[B] Run 2 miles
15:48
[C] Plant bushes
1:00:00
[Tuesday] 4.15.14 Am Squats + PM Workout with Wifey
AM
[A] BS @ 20X1 4,3,3,2, Rest as needed
225, 265, 295, 315
[B] 30 min AD @ Zl
Every 5 minutes Wtd. (#45) Dips x 5 for the 1st 15 minutes
Every 5 minutes DB Bench Press (#70) last 15 minutes
PM
[A] 12 min EMOM
Squat Clean x 3 (#155)
[B] For Time w/ Wife
Run 400m
20x Pull-ups (w:bounding)
20x PP (#95) (w:bar + 5 on each side)
Run 400m
20x BJ (24") (w:step-ups)
20x KBS (1.5pd) (w: #10)
Run 400m
20x HSPU (w:pu)
20x PC (#95) (w:bar +5 on each side)
Run 400m
Result: 15:57
Wifey: 19:58
Pretty tough one, especially the running aspect of it. Running exhausted both of us pretty good.
[A] BS @ 20X1 4,3,3,2, Rest as needed
225, 265, 295, 315
[B] 30 min AD @ Zl
Every 5 minutes Wtd. (#45) Dips x 5 for the 1st 15 minutes
Every 5 minutes DB Bench Press (#70) last 15 minutes
PM
[A] 12 min EMOM
Squat Clean x 3 (#155)
[B] For Time w/ Wife
Run 400m
20x Pull-ups (w:bounding)
20x PP (#95) (w:bar + 5 on each side)
Run 400m
20x BJ (24") (w:step-ups)
20x KBS (1.5pd) (w: #10)
Run 400m
20x HSPU (w:pu)
20x PC (#95) (w:bar +5 on each side)
Run 400m
Result: 15:57
Wifey: 19:58
Pretty tough one, especially the running aspect of it. Running exhausted both of us pretty good.
Friday, April 4, 2014
[Thursday] AM- Back/Row + PM Endurance
AM
[A] Back Workout
Jumping Pull-ups
2x10
Dead-hang Pull-ups
3x4
Deficit Pushups
3x8
Dead-stop Single-Arm DB Row
3x12 (#50)
[B] Row Intervals
Row 5mins @Z1
+
Row 500m in 1:44
Rest walk 90 secs x6
1:43.6, 1:43.7, 1:43.6, 1:43.9, 1:37.3
PM
[A] 12 min EMOM
PC x1 (80%) (#190)
[B] 20 min EMOM
Odd: Snatch Pull x3 (100%) (#190)
Even: 5 CTB Pull-ups
[C] For Time
20 PC
20 Thursters
20 PS
20 PP
20 OHS
(#95)
Preform 4 burpees at the beginning of each minute
8:45
[A] Back Workout
Jumping Pull-ups
2x10
Dead-hang Pull-ups
3x4
Deficit Pushups
3x8
Dead-stop Single-Arm DB Row
3x12 (#50)
[B] Row Intervals
Row 5mins @Z1
+
Row 500m in 1:44
Rest walk 90 secs x6
1:43.6, 1:43.7, 1:43.6, 1:43.9, 1:37.3
PM
[A] 12 min EMOM
PC x1 (80%) (#190)
[B] 20 min EMOM
Odd: Snatch Pull x3 (100%) (#190)
Even: 5 CTB Pull-ups
[C] For Time
20 PC
20 Thursters
20 PS
20 PP
20 OHS
(#95)
Preform 4 burpees at the beginning of each minute
8:45
[Tuesday] 04.01.14- AM Back Work (Max Cal Row-10min) + PM Metcon with Wifey
AM
[A] Back Work
Pull ups
5x4
Rack Pull up
3x 8
OH DB Press
40,45, 45
Dip- 2x Sub-Failure
18,17
Bent-Over Row 3 x12
65,65,65
DB Rear Delt Fly
30,35,35
[B] Max Cal on Rower in 10 mins
187
PM
[A] 20 min EMOM
Min 1- Run 100m
Min 2- KBS (1.5pd)
Min 3- 40 DU
[A] Back Work
Pull ups
5x4
Rack Pull up
3x 8
OH DB Press
40,45, 45
Dip- 2x Sub-Failure
18,17
Bent-Over Row 3 x12
65,65,65
DB Rear Delt Fly
30,35,35
[B] Max Cal on Rower in 10 mins
187
PM
[A] 20 min EMOM
Min 1- Run 100m
Min 2- KBS (1.5pd)
Min 3- 40 DU
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