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

Michael A. Jones 01-10-2015 07:39 PM

Re: Mike's Mad Log
 
20150110

Burgener WU

Strength :weight_l:
CF Main

Overhead squat 5-5-5-5-5
95-115-135-155-165 (f)

I really need to work on shoulder stability a bit more, and my right wrist was a little sore tonight. Otherwise, I may have been able to go heavier. Another time....

Michael A. Jones 01-11-2015 05:15 PM

Re: Mike's Mad Log
 
20150111

Endurance:run:

I was worried about the weather but it wasn't bad....I logged a bit over 4 miles in 37:45. Running to effort has been working a lot better for me.

Strength:weight_l:
Bench Press
2x2 245#

Speed Sets
6x2 225#

Skills
I spent a few minutes working DUs

Michael A. Jones 01-12-2015 08:27 PM

Re: Mike's Mad Log
 
20150112

REST DAY:snore:

Michael A. Jones 01-14-2015 08:41 AM

Re: Mike's Mad Log
 
20150113

Active stretching and 5x225# deadlift

Strength :weight_l:

Deadlifts
5x5 325#

WOD
5 rds
10 KBS 55#
5 Box Jumps 24"

Skills Set aside 10 minutes to practice DUs. The ropes at the gym were horrific but I made it work...:kicking0:

Conditioning Interval tarining for 30 minutes


20150114

Active Rest Day

I'm not really feeling it this morning....:( I'll do some rolling, and possibly light yoga.

Michael A. Jones 01-16-2015 08:15 PM

Re: Mike's Mad Log
 
20150115

Endurance :run:
1.7 miles in 14:42

WOD
3 rds
4 Hang snatch clusters (Hang snatch+OHS) 75#
10 DUs
10 KB Snatch 40#

Conditioning 20 minutes of intervals at class

20150116

REST DAY

Michael A. Jones 01-17-2015 03:36 PM

Re: Mike's Mad Log
 
20150117

I participated in my programmed WOD at the park. :D

WOD

6 RFT
Initiate with 20 Box Jumps and rotate clockwise. Do 10 box jumps after every third movement.
20 KB C&P
40 Crunches
20 Push Ups
40 Squats
20 Dips
40 Flutterkicks

29:10

Conditioning
35 minutes of interval training

Michael A. Jones 01-18-2015 03:45 PM

Re: Mike's Mad Log
 
20150118

Endurance :run:

2.9 miles in 29:56

Michael A. Jones 01-19-2015 08:47 PM

Re: Mike's Mad Log
 
20150119

REST DAY :snore:

Michael A. Jones 01-20-2015 08:16 PM

Re: Mike's Mad Log
 
20150120

Had to go by the pharmacy this morning but didn't realize that they didn't open till 0900.....So, I went to the gym!! :D

WOD
3 rds
250m Row
8 KBS 62#
3 Power cleans 155#

Skills 8 minutes of DU work; the ONLY speed rope in the gym was mangled....

WOD II
8 RFT Partner WOD
Partner #1 Broad Jumps 20m, while Partner #2 Lunges 20m with kettlebell
Partner #1 does 20 Goblet Squats, then Partner #2 does 20 KBS
Both run 150m, then switch roles

I partnered with my daughter for this one. I forgot to log my team's time....

Conditioning36 minutes of interval training

I am going to sleep well tonight....:snore:

Michael A. Jones 01-21-2015 10:03 PM

Re: Mike's Mad Log
 
20150121

60 single unders, active stretching and 5x135# squat

Strength :weight_l:
Squats
5-3-3-1-1
225-260-300-340-370(f)

I missed on my last lift because I overthought down in the hole....Next time, no strategy. I'm positive that I get 380#; just have to start fresh and go for it.

WOD
4 rds
4 Squats 205#
10 KTE
14 Wall Balls 16#

Conditioning
40 minutes of interval training


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