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-   -   Mike's Mad Log (http://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 04-17-2018 07:32 PM

Re: Mike's Mad Log
 
20180416

REST DAY:snore:

20180417

Endurance

I decided to go old school and do a ruck march. I loaded up my pack with 35# and used a 9# weight bar to replicate a rifle.
I wanted to adhere to EIB standards and hold a 15 minute mile pace.
Finished 4 miles in 57:11. :highfive:

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill

Michael A. Jones 04-18-2018 08:35 PM

Re: Mike's Mad Log
 
20180418

Weightlifting:weight_l:
I used the wave loading method for today's pulls.
Deadlifts
2 sets 3-2-1
241-279-316#(65-75-85% 1RM)

I really liked this method but don't want to become complacent....Besides, I wouldn't be able to handle the increased weight following the same scheme. but, I will use it in the future.

Squats
3x10
304-285-247#(85-75-65% 1RM)

Conditioning HIIT Pyramids 1-10
Squat Jumps+Push Ups
Lunges+Mountain Climbers
Jumping Jacks+Sit Ups
Plyo Skaters+Shoulder Taps

I took about 90 seconds to 2 minutes rest between each, and finished in 19:55.

WOD
AMRAP 10 for 2 Rounds
10 Squat Thrust High Pulls, 40#
10 Sit Ups
10 KBS
Rest 2 Minutes
6, 6+20 :pepper:

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill

Michael A. Jones 04-19-2018 07:47 PM

Re: Mike's Mad Log
 
20180419

Endurance:run:

I went for a long run this morning. Six miles was my goal and to try to slow my pace in order to maintain a 9-10 minute mile....

I find these runs to be harder. More focus is required to keep from speeding up, and was more mental.

I finished in 55:57.

Michael A. Jones 04-20-2018 08:55 PM

Re: Mike's Mad Log
 
20180420

Active Rest Day

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill
Thoracic Matrix https://www.youtube.com/watch?v=P0NR1g26ZnQ (WSF)

Michael A. Jones 04-22-2018 04:37 PM

Re: Mike's Mad Log
 
20180421

Hero WOD
Van Aalten
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)
One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.

Sergeant (SGT) Alexander Van Aalten, 21, of the Cumberland Cove community near Monterey, Tennessee, died during combat operations in Afghanistan on Friday, April 20, 2007. SGT Alex Van Aalten volunteered for a mission to rescue a Dutch Soldier stuck in a minefield. That morning as he attempted to rescue a Dutch Corporal, Cor Strik, a land mine required his last full measure.

SGT Alex Van Aalten was posthumously awarded the Bronze Star, Purple Heart, and the Netherlands Decoration of Merit of the Minister of Defense in Gold. He is buried in Section 60 of the Arlington National Cemetery in Arlington, VA, next to the Pentagon.


We subbed the row with 600 Jumping Jacks, and T2B with Medball Sit Ups.

My daughter and I scored 142.:kicking0:

Rest easy, Sergeant!!

Circuit Training
Based on Hurricane Training style...

200m Run prior to each round.
Each station requires 2 rounds with 20 reps each and 2 minutes rest, then rotate.

We had four stations with five movements each.

20180422

Circuit Training
Visited my coworker at her class this morning.

Six stations for 1 minute each. We did three rounds.
Swimmers
Crab Kicks
Calf/Toe Raise
Plank Up Downs
Strict Press
Hamstring Curls

Endurance:run:
3 miles in 27:39

First miles was at race pace, then slowed to "yellow zone" for 800m. Reversed the process on the way back.

I ran on "foreign land" and didn't take the hills into account.:evilsmile Still had a respectable time, and fulfilled my end state.

Hero WOD
Tillman
7 RFT
7 Deadlifts, 315#
200 meter Sprint
15 Pull Ups
45 seconds Rest

Patrick Daniel Tillman (11/6/764/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

Rx 25:45

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes
Thoracic Matrix

Michael A. Jones 04-23-2018 08:39 PM

Re: Mike's Mad Log
 
20180423

Active Rest Day

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes
Thoracic Matrix

Michael A. Jones 04-24-2018 07:24 PM

Re: Mike's Mad Log
 
20180424

Circuit Training

:20 Lunge Burpees
:40 Grasshoppers
1 Minute Box Plank

1-10 reps as high as possible each circuit

Circuit 1 for :90
Hammer Curl to Half Press, left and right
Rest :90
Circuit 2
C&P to Rack Squat, left and right
Rest :90
Circuit 3
Floor Press to Bridge, left and right
Rest :90
Circuit 4
Side Bend to 45 Degree Lateral Raise
Rest :90
Circuit 5
Row to Romanian Deadlift
Circuit 6
Goblet Squat to Torch Press

Scored: 5,5,6,6,7,6

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes

Michael A. Jones 04-27-2018 05:35 AM

Re: Mike's Mad Log
 
20180425

Weightlifting:weight_l:
Squats
3x10
*323-304-285#

*6 reps, then had to rerack. My glutes were on fire, so I broke this set up. Hit three more reps but failed on the last.

I'll revisit this scheme next week and use a lower percentage on the initial set; maybe 82 versus 85%....

Deadlifts
Block Pulls from calf height
3x5 334#

I used my hex bar for this portion.

Deficit, 25# bumper
2x6 245#

I went to these to help with speed from the floor.

Snatch Grip
2x10 185#

Decided to incorporate these to increased strength off the floor. Worked my traps and upper back like I never imagined....:evilsmile

20180426

Endurance:run:
4 miles in 34:21

WOD
4 RFT
26 Hang Power Snatch, left and right, 30#
20 Goblet Squat
18 Push Press, left and right
Run 200m
18:35

Conditioning
HIIT for reps, 30:30 x 3
Vertical Jump to Tuck Jump
Sprinters https://www.youtube.com/watch?v=rtCuMXgjxwo (WSF)
Shoulder Taps
Squat Jumps
Crossover Crunch
https://www.youtube.com/watch?v=ZL9Y-IIedb0 (WSF)

132, 140, 145

This was a tough and challenging session but I gained strength once I attained a good pacing.

Michael A. Jones 04-27-2018 08:08 PM

Re: Mike's Mad Log
 
20180427

Active Rest Day

Mobility and Recovery

Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes

I used my wife's mobile ultrasound on my shoulder today; 20 minutes. Too soon to say how well it will work but she swears by it...:shrug:

Michael A. Jones 04-28-2018 04:23 PM

Re: Mike's Mad Log
 
20180428

Hero WOD
Iron Ranger
For Time
22 second Silence
94 Goblet Squats,1.5 pood
94 Push Ups
94 Sit Ups
94 Russian KBS
22 Burpees

Created to honor Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he was killed in action April 27, 2017 in Nangarhar Province during a joint operation with Afghan forces.

The name "Iron Ranger" is from Josh's high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

Surviving are his parents, Kevin and Vonda Rodgers, Bloomington; two sisters, Emily Rodgers and Hannah (Nathan Iloilo) Rodgers, Bloomington; a brother, Ashton Rodgers, Bloomington; a niece, Victoria Rodgers, Bloomington; grandparents, Russ and Diana Coulter, Gibson City, and Christine Rodgers, Bloomington; aunts, uncles and cousins, Duane, Trish, Makayla and Delanie Fisher, Aurora, Colo.; Joe and Carrie, Tyler, Cecil and Charlie Rodgers, Bloomington; and Dan, Marcie and Charlotte Rodgers, Janesville, N.Y.


I decided to partition rather than try pushing through this workout since I was a bit beat down from the week's workouts.

I did 8 rounds of 11 besides the Burpees (2 rounds), and did the last round of 6. Finished in 15:50. RLTW and rest easy, Sergeant!!

Weightlifting :weight_l:
2 rounds each with 90 seconds rest
Supersets
15 Dumbbell Chest Press, 30#
12 Neutral Grip Pull Ups

15 Incline Chest Press
15 Single Arm Row, left and right, 45#

15 Dumbbell Upward Flyes, 15# https://www.youtube.com/watch?v=Vzr1P10sftA (WSF)
15 Supported Bench Row, 30# https://www.youtube.com/watch?v=c5K07UqQjvY (WSF)

Mobility and Strength
Resistance Band Drills
Lat Stretches
2 x 15 No Money drill, red band
2 x15 each D1, Black band :evilsmile
2x 15 IR/ER, Blue band
2x 15 Plyo Solo Toss @ 2:0, 15# https://www.youtube.com/watch?v=auGffH3rrK4 (WSF)


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