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Old 07-16-2017, 03:06 PM   #1701
Michael A. Jones
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Re: Mike's Mad Log

20170715

Endurance

Ran a mile to pace my class, and ensure everyone ran the correct route; about 8:30.

Circuit Training

Hurricane Circuit with 40 Minute Clock. Run 100m, then do 10 reps per exercise for three rounds. Take 2 minutes rest, then move to subsequent stations.

Ball Slams 20#
Bicycle Crunch, left and right

Band press, left and right
Lateral Squat Walk https://www.youtube.com/watch?v=95zfO5sEUF4 (WSF)

Single Leg Deadlift, left and right
Shoulder taps

I completed two cycles before time expired.

Mobility and Strength
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
3x 10 Banded Press
3x 10 Adduction, blue band
3x 10 Abduction, red band

20170716

Endurance
4 mile Tempo run
I tried to hold an 8:30 pace, but fell a bit short on the last mile.
Lap times were
8:31
8:30
8:20
8:44

Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
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Old 07-17-2017, 08:17 PM   #1702
Michael A. Jones
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Re: Mike's Mad Log

20170717

REST DAY
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Old 07-18-2017, 07:40 PM   #1703
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Re: Mike's Mad Log

20170718

Hero WOD

B-1
3 Rounds for Time
400 meter Run
21 Kettlebell Swings 1.5 pood
15 Knees-to-Elbow
9 Ring Dips

Private Benjamin Ranaudo was killed by an anti-personnel explosive device in Afghanistan on 18 July, 2009. He was 22-years-old and a member of the Townsville-based 1st Battalion, the Royal Australian Regiment. He was part of a Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations north of Tarin Kot.

Completed in 15:40. Rest in peace, Private Ranaudo!!

Mobility and Strength
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
2x 10 second Isometric Serratus Pushdown
3x 10 Suspension Scapular Stabilaztion https://www.youtube.com/watch?v=sTgSVzWmA2U (WSF)
2x 15 Adduction, green band
2x 15 Abduction, green band
3x 15 D1/D2, red/gray bands
3x5 Seated Press 5#
3x 10 Serratus Press 30#
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Old 07-20-2017, 09:15 PM   #1704
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Re: Mike's Mad Log

20170719

Weightlifting
Bench Press
10x3
135#

Conditioning 30 Minutes of HIIT

WOD
40 Minute Running Clock
20-15-10
Wall Ball 15# and Push Up
90 Seconds Rest
C&P and Goblet Squats 20#
90 Seconds Rest
Box Jumps and Dips
60-40-20
Jumping Jacks and Flutterkicks
-Run 400m after all stations are completed, then Rest 3 Minutes

Completed the WOD twice with two minutes to spare...

20170720

REST DAY
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Old 07-21-2017, 01:36 PM   #1705
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Re: Mike's Mad Log

20170721

WOD
10 Rounds
10 Deadlifts 185#
80m Sprint @ 90%

A bit more challenging that expected because the 40 meters on return was on an incline.... Great way to begin the day though.

Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
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Old 07-24-2017, 09:00 PM   #1706
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Re: Mike's Mad Log

20170722

REST DAY

20170723

Endurance

I met up with a group that plans on training together for the Rock N Roll marathon in December.
I hadn't met nor run with any of them, so didn't know what to expect.
We agreed upon running 6 miles......

I completed the run in 55 minutes which was about spot on my prediction; haven't run over 5 in a while. Had a great pace, but the incline on the return whooped me...

Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#https://www.youtube.com/watch?v=TnSCBdgIplE (WSF)

20170724

WOD
9 Rounds
8 Hand Release Push Ups
16 Goblet Squats
8 Box Jumps
16 Alternating Snatch 20# per side
Rest 90 seconds
Cash Out- 400m run
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Old 07-26-2017, 09:04 PM   #1707
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Re: Mike's Mad Log

20170725

WOD
Blackjack
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round consists of 21 reps

14:45

Conditioning 30 Minutes of HIIT

20170726

Conditioning 30 Minutes of interval training

WOD
Birthday WOD

My friend Gaylynn celebrated her birthday on Monday, but was out of town, so we brought the party to her... Used Lynne as a template and spiced it up with her birthday in the rep scheme and used different movements.

GayLynne
Buy In- 24 Goblet Squats
7 Rounds for Max Reps
KBS 40#
Sit Ups
Rest 3-5 Minutes between rounds; no more than 5 seconds pause.
Cash Out- 1971’ Run (600m)

Score 602/380

90/60
90/60
90/80
80/60
90/60
82/60
80/60
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Old 07-28-2017, 07:57 PM   #1708
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Re: Mike's Mad Log

20170727

REST DAY

The African dust that blew through S. Texas affected me more than I thought....I've been in a zombie state for the most part. Sneezing, wheezing and coughing the entire day.

Just kept hydrated and toughing it out.

20170728

Active Rest Day

Still don't feel 100% but helped my daughter move to her new place. Luckily, she doesn't have a lot of stuff and it wasn't heavy.

Coughing has subsided but still a bit congested. I'm hoping it will run it's course and I can get past this crud!

Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)
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Old 07-29-2017, 04:37 PM   #1709
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Re: Mike's Mad Log

20170729

I was going to run prior to my classes this morning but got a late start....

Hero WOD
GS 24
4 Rounds For Time (with a Partner)
800 meter Run
50 Wall Balls (20/14 lb)
50 Burpees
50 Pull-Ups
Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the pull ups are completed, the partner who ran first moves to the wall balls while the other runs. Alternate each round.

Created in memory of fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. "He was a man of courage, strength, dedication, and service to the community and his fellow officers." The San Diego PD invited CrossFitters everywhere to join in honoring the memory of “JD” by participating in this memorial WOD on August 27, 2016.

De Guzman – a 16-year veteran of the force – was shot and killed on July 28, 2016 while he and his partner, SDPD Officer Wade Irwin, were on duty in San Diego’s Southcrest community. De Guzman is survived by his wife and two kids.

We made it a team event this morning due to the participant to medicine ball ratio. I teamed with two ladies that were scaling the run, and wall balls; we subbed push ups for pull ups as well.

I went Rx sans the pull ups, and we completed the workout in 33:12. Felt that the running cleared my congestion some and I could sweat some of this crud out.

Weightlifting
Front Squat

Warm Up 5x 135#
3x3
205-235-265#

Mobility and Strength
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
2x 10 second Isometric Serratus Pushdown
10 Suspension Scapular Stabilization with 10 second hold
15 D1, red/gray bands
2x10 Press 5#
2x10 Bent Over Lateral Raise#5; followed advice from SmashweRX
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Old 07-31-2017, 08:45 PM   #1710
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Re: Mike's Mad Log

20170730

Conditioning

Mary came back, and whooped my tail!!! 35 minutes of HIIT in the park.

Circuit Training
60:45:30 Seconds each
4 Exercises

1 and a Quarter Sumo Squats 25#
Dirty Dogs
Butterfly Bridges
Pendulum Swings 50#

20170731

REST DAY
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