Saturday, May 10, 2014

[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

Friday, May 9, 2014

[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.

Tuesday, May 6, 2014

[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

Saturday, May 3, 2014

[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