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
Monday, March 31, 2014
[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
[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
[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.
[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.
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.
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 |
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.
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.
Continue following the creek until you are at the ascent, about a half mile from Alum Gap.
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.
 |
| 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 |
 |
| Steep climb to the top |
 |
| 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
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
[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
[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
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