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Old 02-13-2018, 07:20 PM   #1841
Michael A. Jones
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Re: Mike's Mad Log

20180212

REST DAY

20180213

Endurance

Set out to do a log run this morning. I was thinking 8-10 miles would be sufficient.

I ended up running 13.1 after the seed was planted in my head. I knew to start slow, but it was difficult to maintain a slower than normal pace. Finished in 2:09:11 which was outstanding

I have to run/walk the last mile but wasn't overly concerned at that point.
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Old 02-14-2018, 09:39 PM   #1842
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Re: Mike's Mad Log

20180214

Hero WOD
Hansen
5 RFT
30 KBS, 2 pood
30 Burpees
30 Subbed https://www.youtube.com/watch?v=mVu31D3H7Hw (WSF) for GHD Sit-Ups
Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


Rest easy, Staff Sergeant Hansen!!
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Old 02-16-2018, 04:32 PM   #1843
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Re: Mike's Mad Log

20180215

Team WOD
40 Minute AMRAP
10 KBS, 1.5 Pood
10 Push Ups
10 Squat Jumps
10 Rows, 70#
One team member per movement and switch once all 10 reps are complete by all members.

I had a beast of a team and we completed 18 rounds plus 10 reps.

HIIT
2 rounds
Perform 3 reps of each exercise one after the other for 60 seconds
Jumping Jack Press
Push Ups
Plank Jack

Perform 3 reps of each exercise one after the other for 60 seconds
High Knees
Jabs
Squats

Perform 3 reps of each exercise one after the other for 60 seconds
Skaters
Crossover Crunch
Power Knees

Perform 3 reps of each exercise one after the other for 60 seconds
Lateral Touchdowns https://www.youtube.com/watch?v=MIvbuyrowGQ(WSF)
Uppercuts
Cpt. Morganshttps://www.youtube.com/watch?v=rOtpKUS54pk(WSF)

Perform 3 reps of each exercise one after the other for 60 seconds
Phantom Ropes https://www.youtube.com/watch?v=NnT78Ju2a-A(WSF)
Push Press
Sit Ups

Finisher
3 rounds
30m Sprint
15m Walking Lunges
5 Push Ups
15m Recovery walk

Mobility and Stability
Scap Drills https://www.youtube.com/watch?v=_5sBqtjkUzc (WSF)
Foam Roller Shoulder External Rotation

20180216

Recovery
Paid a visit to the chiropractor which was long overdue. Felt much better afterwards!!
Pulled out my TENS unit and worked on my shoulder for a while.

Administrative Note

23:30 was completion time for Hero WOD Hansen on 20180214.
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Last edited by Michael A. Jones : 02-16-2018 at 04:38 PM. Reason: additional content
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Old 02-17-2018, 08:40 PM   #1844
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Re: Mike's Mad Log

20180217

Endurance

Quick run this morning to shake off some soreness. 1.5 miles in 12:33.

WOD
For Time
20 Burpees
30 Goblet Squats, 45#
40 Sit Ups
50 Offset Pendulum Swings https://www.youtube.com/watch?v=tX2A_LpeYAw(WSF)
60 Double Unders
400m Suitcase Carry
60 Double Unders
50 Offset Pendulum Swings
40 Sit Ups
30 Goblet Squats
20 Burpees

20:50
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Old 02-19-2018, 09:19 PM   #1845
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Re: Mike's Mad Log

20180218

Active Rest Day

Went to the rodeo, and walked about 11k steps throughout the day.

Mobility
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

20180219

Weightlifting
Landmine Chest Press https://www.youtube.com/watch?v=qPM0pvuvITE (WSF)
35#x10
70#x10
85#x10
100#x10

Superset
3x10 Single Arm Band Rows
3x7 "Blast Strap" Pull Ups https://www.youtube.com/watch?v=wA5Irwq5atc (WSF)

3x10 Angled Band Press https://www.youtube.com/watch?v=KaX6eqmb2qk (WSF)

3x :20 Band Pull Down Iso Hold

Deadlifts
5x135#
3x225#

Work Set
3x3 335#
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Old 02-20-2018, 07:53 PM   #1846
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Re: Mike's Mad Log

20180220

Hero WOD

Hidalgo
For Time
2 Mile Run
2 Minutes Rest
20 Scaled to Cleans, 135#
20 Box Jumps, 20"
20 Overhead Walking Lunges, 35# plate
20 Box Jumps
20 Squat Cleans
2 minutes Rest
2 mile Run
Wear a weight vest, 20#

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.


Completed in 58:30. Rest easy, Sir!!

Mobility
SmashweRx Bicep Tendonitis Hack https://www.youtube.com/watch?v=gvc38XBYwlE (not WSF)
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Old 02-23-2018, 06:44 AM   #1847
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Re: Mike's Mad Log

20180221

Conditioning 35 Minutes of HIIT

WOD
10 Rounds
20 Double Under
20 Squat Clean, 30#
20 Overhead Lunges
Every two rounds, complete 5 Tuck Jumps

32:15

Mobility
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

20180222

Weightlifting
Back Squats
3x5 315#

Auxiliary Work
Superset
3x5 Front Squat, 255#
KB Romanian Deadlift, 80#

WOD
For Time
365m Run
31 HRPU
28 Single Leg Deadlifts, 35#
31 Sit Ups
30 Rear Step Rotational Goblet Squathttps://www.youtube.com/watch?v=gDoV2UrVix4(WSF)
31 Burpees
30 Otis Sit Ups
31 Rows, left
31 Rows, right
30 Sit Throughs
31 OHS
30 High Pulls
31 V Ups
365m Run

20:10

Conditioning30 Minutes of Interval training; descending time intervals of 60:10, 45:10, 30:10, 20:10 and 10 burst. We did for rounds.
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Old 02-23-2018, 09:19 PM   #1848
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Re: Mike's Mad Log

20180223

REST DAY
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Old 02-24-2018, 08:19 PM   #1849
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Re: Mike's Mad Log

20180224

WOD
For Time
30-25-20-15-10
Wall Balls, 20#
G2O, 30#
Sit Up
Push Up, then
800m Run w/ ball

19:55

Circuit Training
1-10 Push Ups
10-1 Goblet Squat, 30#, then
5 Burpees

1-10 C&P, left and right
10-1 Lunges, then
5 Tuck Jumps

1-10 Row, left and right
10-1 Sit Ups, then
5 Box Jumps

1-10 DB Swing, left and right
10-1 Dips, then
5 Heismans https://www.youtube.com/watch?v=xMD06kfDZHE (WSF)

24:40
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Old 02-25-2018, 07:36 PM   #1850
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Re: Mike's Mad Log

20180225

Endurance

My daughter and I ran the Chocoholic Frolic 10k this morning. It had a great course but my Papago didn't begin tracking until about half a mile in, so my pace was way too fast.
Once it was tracking, I had to regain a good pace.

I finished in 54:19 while my kid clocked 1:19:00; only her second 10k.
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