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Old 06-17-2018, 07:34 PM   #1921
Michael A. Jones
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Re: Mike's Mad Log

20180617

Hero WOD
Josie
For Time
1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans, 135#
6 Front Squats
Then, 1 mile Run
Wear a Weight Vest, 20#

Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.


Completed in 35:45

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Old 06-18-2018, 07:57 PM   #1922
Michael A. Jones
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Re: Mike's Mad Log

20180618

REST DAY
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Old 06-19-2018, 07:14 PM   #1923
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Re: Mike's Mad Log

20180619

Weightlifting
Deadlifts
3x5
135-225-315-335-345#

Had to reset on the final rep...

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Old 06-20-2018, 07:44 PM   #1924
Michael A. Jones
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Re: Mike's Mad Log

20180620

I felt really lethargic today..... I did muster enough motivation to knock out a quick workout.

WOD
4 Rounds
15 Ring Rows
10 DB High Pulls, right and left, 45#

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Old 06-22-2018, 08:05 AM   #1925
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Re: Mike's Mad Log

20180621

Endurance
4 Mile Split Tempo Run in 33:28. I held a really solid pace until the last mile....The humidity was horrid. Still satisfied that I could maintain during the summer months compared to when the weather is more pleasant.

WOD
4 Person Team WOD For Time
400m Sandbag Team Run, 100 Ground to Shoulder, 30#
400m Sandbag Team Run, 100 Rack Lunges
400m Sandbag Team Run, 100 Push Ups
400m Sandbag Team Run, 100 Thrusters
400m Sandbag Team Run

My team finished first in 23:50.

Conditioning 30 Minutes of HIIT

20180622

Active Rest Day
Since I cannot get into yoga as much, I decided to try something new. Our fitness program offers Qigong but I was unbable to make the class this morning. So, YouTube it is...https://www.youtube.com/watch?v=IyINAjEoTIs (WSF)
I like this much better than yoga; more fluid and active.

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Old 06-24-2018, 02:25 PM   #1926
Michael A. Jones
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Re: Mike's Mad Log

20180623

WOD
200m Run, then
27-21-15-9
High Pulls, 35# https://www.youtube.com/watch?v=yufUxBI43BE (WSF)
Goblet Squats
800m Run, then
40-30-20-10
C&P
2-4-6-8
Burpees, then
60 Push Ups
200m run
30 Thrusters
400m Run
30 Thrusters, 35#https://www.youtube.com/watch?v=uYSeID8zE_4(WSF)
200m run
60 Push Ups
24:24

20180624

Endurance
3 miles in 26:58

This was supposed to be a slow, recovery run...

Mobility and Recovery
SmashweRx Shoulder Impingement
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Qigong Five Elements https://www.youtube.com/watch?v=o-tZ...2lPgMPTOEe8P5r (WSF)
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Old 06-24-2018, 02:28 PM   #1927
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Re: Mike's Mad Log

20180623

WOD
200m Run, then
27-21-15-9
High Pulls, 35# https://www.youtube.com/watch?v=yufUxBI43BE (WSF)
Goblet Squats
800m Run, then
40-30-20-10
C&P
2-4-6-8
Burpees, then
60 Push Ups
200m run
30 Thrusters
400m Run
30 Thrusters, 35#https://www.youtube.com/watch?v=uYSeID8zE_4(WSF)
200m run
60 Push Ups
24:24

20180624

Endurance
3 miles in 26:58

This was supposed to be a slow, recovery run...

Mobility and Recovery
SmashweRx Shoulder Impingement
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Qigong Five Elements https://www.youtube.com/watch?v=o-tZ...2lPgMPTOEe8P5r (WSF)
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Old 06-25-2018, 07:57 PM   #1928
Michael A. Jones
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Re: Mike's Mad Log

20180625

REST DAY
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Old 06-26-2018, 08:08 PM   #1929
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Re: Mike's Mad Log

20180626

Endurance

8 mile ruck march with plate carrier, 35# pack and dummy weapon. Goal was to maintain a 15 minute mile which is Infantry standards.

Finished by the skin of my teeth in 1:59:58 It began to rain at mile 6 and I laughed to myself because it took me back to my time in service
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Old 06-28-2018, 07:23 PM   #1930
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Re: Mike's Mad Log

20180627

PTSD Awareness WOD

I modeled this from the British charity WOD called Bathgate PTSD.

P.T.S.D. (Physical Training Stress Deterrent)
22 minute AMRAP
1 min Deadlifts, 95#
1 min Pendlay Rows
1 min Power Cleans
1 min Front Squats
1 min Push Press
1 min Back Squats
1 min Burpees
1 min HRPU
1 min Sit Ups
1 min Mountain Climbers
1 min Plank
1 min Double Unders
1 min KBS, 53#
1 min KB High Pull
1 min Goblet Squats
1 min Pull Ups
1 min Knee to Elbows
1 min Tuck Jumps
1 min Flutterkicks
1 min Box Jumps, 20
1 min Lunges
1 min Squat Hold

Completed 860 reps

20180628
Hero WOD
Danny Dietz
For Time
1 mile Run
26 Power Cleans, 135#
80 Push Ups
1 minute Rest
600m Run
28 Front Squats, 185#
50 Pull Ups

On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times.

Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. Ge died on June 28, 2005.

The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times.


Dedicated to Danny and all those lost during Operation Red Wings!! Completed in 22:58.

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