[Wednesday] AM Back + PM 5 Miles

AM
[A] 3 sets of Wtd. Sup PU
3x max reps with #25
4, 4, 3.5 hold

[B] 5 min EMOM 
DL x 5 (#275)

[C] 30 TGU (1pd)

PM
[A] 5 miles test
43:44

Wow, super slow!

[Tuesday] 5.20.14 AM PP + Cardio

AM
[A] 3RM PP
135, 155, 165, 175, 185, 195

[B] For Time
Run 400m
Rest Equal time x 8
1:46, 1:43, 1:45, 1:44, 1:42, 1:42, 1:41, 1:39

[C] 21-18-15-12-9-6-5
KBS (1.5 pd)
BJ (24")

7:33

PM
[A] Find 1RM HS
95, 115, 135, 145

[B] For Time:
15-12-9
PC (#135)
Burpees

4:23

[C] Run 3 miles with Patrick
39:48

[Monday] 05.19.14 AM BS/Row + PM GRT

AM
[A] BS @ 20X1 Build to a heavy 3RM
225, 275, 285, 295, 305, 315

Stopped with 1 315, legs are sore, didn't feel right

[B] Row Max Cal in 10 mins
178

PM
[A] 5 Rounds of TABATA
20s/10s
Jumping squats
Push-ups
Mt. Climbers
Thrusters
Kbs
Burpees
With a #30 Sandbag

[Saturday] 05.17.14 Carry the Fallen

CARRY THE FALLEN

2 Legs through Nashville

 Over the decade veteran suicide has been climbing. The VA reports that 22 veterans a day take their own lives which is a number that we need to bring down. The Carry the Fallen Teams are working towards a goal to help!

Carry the Fallen

The Video below is the meaning of Memorial Day!

Raising awareness is key! In 27 days form New York City to Dallas, TX, over 2,000 miles, teams across the country come together to raise awarness,

[Friday] 05.16.14 PM Metcon

PM
[A] Find 1RM HPC
135, 145, 155,165, 175, 185

[B] For Time
20 S2O (#135)
200m Run
15 S2O (#135)
400m Run
10 S2O (#135)
600m Run

8:41

[C] 10 min AMRAP
Run 200m
10 HRPU
10 Pull-ups

4+ a little part of the run

[Tuesday] 05.13.14 PM Yard Work + Metcon

PM
[A] Mow Lawn
1:15 mins

[B] Find 1RM PP
135, 155, 165, 175, 185, 195 

[C] 5 min EMOM
5 TnG Snatch (#135)

[D] 10 min AMRAP
10 BJ (24")
10 FS (#95)
400m run

3+10

[Monday] 05.12.14 AM BS/Row + PM GoRuck PT

AM
[A] BS @ 20X1 4, 3, 3, 2; Rest as needed
225,265, 295, 315

Only did 315 once, Legs are tight, Didn't feel strong

[B] Row 5k 
19:28
1:56.8/500m average

PM
Deck of Cards
J=15
Q= 20
K=25

Ace= Run .75 miles
Spade= Squats
Diamonds= Push-ups
Clubs= Thrusters

[Saturday] 05.10.14 PM Metcon (W)

PM
[A] Run 3.5 miles
32:45 minutes

[B] For Time
100 DU
25 Burpees
75 DU
20 Burpees
50 DU
15 Burpees
25 DU
10 Burpees


11:55
14:52 (Singles) 


[C] Max Push-ups in 2 minutes
44


[D] 100 Atomic Sit-ups

[Friday] 05.09.14 AM Recovery + PM Skill/ Helen

AM
[A] Ski Machine
30 minutes
Every 5 min get off and do 1 min plank on BOSU


PM
[A] Skill
3 stop Clean Pull + HC+ Jerk
Build max weight in 10 sets
95, 105,115,125,135,145,155,165,175,185


Pull felt great, HC missed


[B] "Helen"
3 Rounds for Time
Run 400m
21 KBS (1.5 pd)
12 Pull-ups


11:55


[C] Run 1 mile
8:55

[Tuesday] 05.06.14- AM AD/DL + PM 8 min AMRAP

AM
[A] AD
5 mins @ Z1
+
60 sec AD @90% (77-80rpm)
60 sec AD @ 50% (55-60rpm)
x8
Rest 1 minute after 4 sets


[B] 12 min AMRAP
5 TnG DL (#225)
8 Burpees

8
PM
[A] 8 min AMRAP
Run 200 m
12 KBS (1.5 pd)
12 BJ (24")
3+ run+14

[B] 8 min AMRAP
20 DU
5 HSPU
5 Snatches (#95)
6 +20

[Thursday] 05.08.14 PM Snatch and Chipper

PM
[A]  For Time
10 Snatches (#95)
10 Snatches (#115)
10 Snatches (#135)
10 Snatches (#145)

7:42

[B] For Time
Run 1000m
Rest 2 min
30 T2B
50 Burpees
50 BJ (30")
50 C&J (#95)
Rest 2 min
Run 800m

32:07

I knew T2B were going to be hard. No surprise there. Burpees and BJ were consistent. C&J were suprisingly hard. 11/9/10/7/5/8.

[Monday] 05.05.14 AM Squats + PM Recovery

AM
[A] BS 20X1 2,2,2,2,2 (70%)
(#275)- Rest 2 minutes btw sets

[B] 2 Rounds
30 Sec DB Snatch (#50)
Rest 20 secs
30 Sec DB Front Rack-Lunges (#50)
Rest 20 secs
30 Sec Dips
Rest 20 secs
AD 30 Cals for time

R1: 8, 8, 15, 1:31
R2: 8, 8, 15, 1:21

PM
[A] Find 3RM CGB
135, 185, 205, 215

[B] Ran 3 miles with Patrick
33:34

[Saturday] 03.29.14- Virgin Falls

 [Saturday] 05.03.14- Virgin Falls

VIRGIN FALLS

Ramblr Summary

Location: Tennessee Natural Area
County: White
Latitude: 35.85394
Longitude: -85.28225
Distance: 10.00 miles
Difficulty: Moderate
Population: Numerous people
Address: Scott's Gulf Road
             Sparta, TN 38583
Phone: (931) 836-3552

Directions From Nashville:
From Sparta follow Highway 70 East for 11 miles, turn right at Eastland road (Mourberry Road) and travel 5.9 miles to Scott's Gulf Road. Turn right again onto a gravel road and travel 2 miles to the trail head parking area.

Other Trails
1.) Overlook Trail (1.0)

Waterfalls
1.) Big Branch Falls (1.35)
1.) Big Laurel Falls (2.30)
2.) Virgin Falls (4.25)

Camp-Sites
1.) Cable Crossing Campsite
2.) Martha's Pretty Point Campsite (Overlook) *
3.) Big Laurel Campsite
4.) Virgin Falls Campsite
5.) Caney Fork

Caves
1.) Big Laurel Sheep Cave
2.) Virgin Falls Cave



Note: Camping requires an self-registration 
* Would recommend to see and/or utilize 

Trail Parking- Off of Scott Gulf

For those that are traveling great distances, beware that there are no restrooms at the trailhead.

Virgin Falls trail is well marked and blazed white.

Once, you pass the Big Branch Falls you continue down the trail until you hit Big Laurel Creek. At 1.50 miles you come to the cable crossing.

The junction for Overlook Trail is at mile 1.65. We passed this on the way to Virgin Falls, and visited this trail on the way out.Continue to follow the trail until you come to a split. One way is 0.5 and the other is 0.8. We went left (0.5) because it is steeper descent. 

Virgin Falls with a Rainbow

Virgin Falls is at 4.25 miles from the Trailhead. There is also a spur that leads to the top that is only 0.25 miles. 

The Grand Virgin Falls

On the way back we took the Overlook Trail junction at 1.65 miles. This trail is blazed blue and traverse a long switchback. At 0.35 miles on this trail is a steep ladder. At the top is also Pretty Martha Campsite.

Pretty Point Campsite- Atop Overlook Trail

I would recommend this trail for everyone; family, friends and couples.

Overlook View

Trail Maps
Virgin Falls Map- Cloudhiking
Virgin Falls Designation- TN Division of natural Areas

[Friday] 05.02.14 AM Ski/Core + PM Metcon (W)

AM
[A] Ski Machine
30 minutes
Every 5 minutes get off and do 1 min plank hol don BOSU

PM
[A] 12 min EMOM
1 PC (80%)

[B] 10 min AMRAP
Buy in: 100 DU
3 T2B
3 HSPU
6 T2B
6 HSPU..

4 Rounds+ 5. T2B is definitely the limiting factor here. Still need work on these. Got the Str, just last the skill.

[C] 21-15-9
DL (#225)
KBS (1.5pd)

4:54

All KBS went unbroken. The second round of DL went 6/9. Back was burning.

Wifey

10 min AMRAP
10 thrusters (Bar)
Run 200 m
10 Abs

[Wednesday] 4.30.14 AM AD + PM Metcon

AM
[A] Airdyne
45 min AD @ Z1
Get off every 5 minutes
Wtd Dips 8 x5 (#45)

PM
[A]  Metcon
10 P &J (#135)
Run 400m
Rest 2 mins x4

2:07, 2:08, 2:09, 2:07

[B] Death by PC (#205)
5 Rounds +4

[C] Run 1 mile

7:53.8
Wifey: 10:44