CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 07-01-2018, 07:33 AM   #1931
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180629

REST DAY

20180630

Hero WOD
Hotshots 19
6 RFT
30 squats
19 DB cleans, left and right, 35#https://www.youtube.com/watch?v=diijuK08UnM (WSF)
7 DB High Pulls, left and right
Run 400m

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

In memory of Jesse Steed (36), Wade Parker (22), Joe Thurston (32),
William Warneke (25), John Percin (24), Clayton Whitted (28),
Scott Norris (28), Dustin Deford (24), Sean Misner (26),
Garret Zuppiger (27), Travis Carter (31), Grant McKee (21),
Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21),
Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30),
Robert Caldwell (23)


We used a single dumbbell for cleans and subbed high pulls for pull ups at the park. I completed the WOD in 30:30.
Rest easy, Gentlemen!!

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 07-01-2018, 07:31 PM   #1932
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180701

Weightlifting
Back Squats
3x8 285#

I warmed up with:
5x 135#
3x 225#

Mobility and Recovery
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
Accelerated Qigong https://www.youtube.com/watch?v=J3JloAuoNb8 (WSF)
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 07-02-2018, 08:11 PM   #1933
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180702

Hero WOD
Hildy
For Time
100 calorie Row
75 Thrusters, 45#
50 Pull-Ups
75 Wall Ball Shots, 20#
100 calorie Row
With a weight vest, 20#

US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.


I subbed Airdyne for Rower. Completed n 25:40.
Rest in Peace, Specialist Clayton!!
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 07-04-2018, 08:14 PM   #1934
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180703

Endurance
1.2 mile run for recovery. I ran for 5 minutes, then walked for 2. Finished with 6 x 100m sprints.

Circuit Training
3 Rounds per set, 20 reps each
Snatch, 35#
Goblet Squat
Torch Press

Push Press
C&P
Overhead Lunges

Rows
High Pulls
Single Leg Deadlifts

Curl
Triceps Press
Goblet Cossack Squat

Alternate each Round
Sprint
5 Burpees
Sprint

Core Finisher
3 Rounds, 10 reps each- Nonstop
V Up
:30 V Sit
Russian Twist

2 Minutes rest minimum between sets

This workout was sinister!!! Finished in 41:41.

20180704
Holiday WOD
Let Freedom Ring!!
7 RFT
4 Deadlifts, 242#
17 American KBS, 53#
*76 calorie Airdyne

*4th Round was 242 DUs

Completed in 55:00!!

Mobility
Resistance Band Drills
Lat Stretches
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 07-06-2018, 02:54 PM   #1935
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180705

REST DAY

20180706

Endurance

I redid a run that I completed a few weeks ago. The initial was a split tempo run which I ran in 33:28.
Today, I ran it to effort and finished a minute slower....Not to bad.

After a little rest, I went to tackle my main workout. Planned to follow Brute Force RED WOD but it wasn't posted. I misread CrossFit Hero WOD Moon and did that instead; thought he had died on this day but was initially injured.

Hero WOD
Moon
7 Rounds For Time
10 Hang Split Snatch, Right Arm (40/30 lb)
1 Rope Climb (15 ft)
10 Hang Split Snatch, Left Arm (40/30 lb)
1 Rope Climb (15 ft)

U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents Marsha and Brian and sister Sunday.


I used a kettlebell because I don't have a 40# DB. I also subbed rope climbs; never believed in towel pull ups.
Did three of these https://www.youtube.com/watch?v=Q2-OUCczv40 (WSF) per ascent plus three squats at the top. I feel it's a better representation of use of upper and lower body during true rope climb. I had the rope anchored to my 7' squat rack.

Completed in 19:06. Rest easy, Specialist Moon!!!

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes
mashweRx Shoulder Impingement
SmashweRx Bulletproof System
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 07-08-2018, 01:20 PM   #1936
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180707
Hero WOD
Dallas 5
Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00
Burpees
AMRAP from 6:00-11:00
7 Deadlifts, 35#
7 Box Jumps, 24"
AMRAP from 12:00-17:00
DB Get Up Sit Up https://www.youtube.com/watch?v=Z5mV8GRDd84 (WSF)
AMRAP from 18:00-23:00
7 Snatches
7 Push Ups
AMRAP from 24:00-29:00
Double Unders
Rest 1 minute between each AMRAP station
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Completed
90 Burpees
8 rds= 112
30
8 rds= 112
205
Total: 549 reps

Rest in Peace , Officers!!

Mobility
Resistance Band Drills
Lat Stretches

20180708

Endurance
Almost changed my mind about running when I could see the heat and moisture coming off the road....

4 miles in 34:57

Recovery
15 minute power nap and Qigong
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 07-11-2018, 01:04 PM   #1937
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180709

Active Rest Day
20 Minutes of Qigong

20180710

Weightlifting
4x5 Front Squats
275-285-285-295#

Hero WOD
Marine 16
Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees
From 2:00-4:00:
20 meter Sprint
16 Push-Ups
From 4:00-6:00:
20 meter Sprint
16 Air Squats
From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps

This workout was created to honor 15 fallen US Marines and a Navy Corpsman who were involved in a KC-130 crash in Mississippi on July 10, 2017.
Maj. Caine M. Goyette, Capt. Sean E. Elliott, Gunnery Sgt. Mark A. Hopkins, Gunnery Sgt. Brendan Johnson, Staff Sgt. Joshua M. Snowden , Sgt. Julian M. Kevianne, Sgt. Owen J. Lennon, Cpl. Daniel I. Baldassare, Cpl. Collin J. Schaaff, Staff Sgt. Robert H. Cox, Staff Sgt. William J. Kundrat, Sgt. Chad E. Jenson, Sgt. Talon R. Leach, Sgt. Joseph J. Murray, Sgt. Dietrich A. Schmieman, and Petty Officer 2nd Class Ryan M. Lohrey.


I completed 2, 3, 3, 4, 4, 3, 4 and 3 plus sprint.
Fair Winds and Following Seas, Marines and Corpsman!!

20180711

Skills
Squat Cleans https://www.youtube.com/watch?v=sn8hV6Szan0 (WSF)
I did 3 reps per position with empty bar, 95, 115 and 135#.

I've needed to get back to cleans. Been gun-shy since I tore my rotator cuff over two years ago. I felt it was time to get back on the horse!!

I finished off with a pull of 185#!!!!

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 07-13-2018, 07:59 AM   #1938
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180712

Endurance

Hard 6 mile run in 56:15. I ran later than usual and the sun was merciless at 1000.....

20180713

REST DAY
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 07-14-2018, 11:56 AM   #1939
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180714

WOD
25 Minute AMRAP
25 KB High Pull, 1.5 pood
200m Trot
25 KBS
200m Trot
Rest 1 Minute

Chose a weight to go unbroken each round, and the 200m was at 65% to reserve for the movements.

I think that i completed 6+25....

Mobility
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 07-16-2018, 08:10 PM   #1940
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,422
Re: Mike's Mad Log

20180715

WOD
Brute Force Mile
21-15-9
Bear Hug Squats
Push Press
400m Burden Carry

15-9-5
Thrusters
Plank + Drag
400m Burden Carry

21-15-9
Shoulder To Shoulder
OH Walking Lunges
400m Burden Carry

15-9-5
Hang Clean
Burpees over Bag
400m Burden Carry

Completed in 48:05 with 55# bag and 20# plate carrier.

20180716

REST DAY
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Mike's Workout Log Michael Plank Workout Logs 712 08-25-2014 03:00 PM
Mike's Tourist Log Mike Wright Workout Logs 277 01-02-2011 09:05 PM
Mike's Starting Strength and GOing MAD Michael Weinbeck Workout Logs 17 07-06-2010 11:17 AM
Mike's Log Michael Strahlman Workout Logs 3 12-09-2009 09:44 PM
Mike's Log Mike Groth Workout Logs 130 07-30-2009 01:41 PM


All times are GMT -7. The time now is 09:58 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.