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Old 11-02-2017, 08:32 PM   #1771
Michael A. Jones
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Re: Mike's Mad Log

20171101

Conditioning 30 minutes of interval training

WOD
18 RFT
18 Ab Wheels
18 Alternating Snatches 30#
Cash Out- 18 Burpees

45:50

20171102

WOD
36 minutes AMRAP
Roll die, then complete each exercise according to number rolled.
1= 2 reps
2 = 4 reps
3= 6 reps
4 = 8 reps
5= 10 reps
6 = 12 reps
Thrusters
Push Ups
Sit Ups
Every 3rd round, run 200m
18 rounds

Conditioning Quick 8 minute HIIT session
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Old 11-04-2017, 04:59 PM   #1772
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Re: Mike's Mad Log

20171103

Active Rest and Mobility Day
Stretching
SmashweRX Super Triple

20171104

WOD
12 Minute AMRAP
10 Box Jumps, 24"
100m Suitcase Carry, 1.5 Pood
20 KBS
100m Suitcase Carry
Rest
12 Minute AMRAP
10 Plank Jacks
100m Run
20 Goblet Squats
100m Run

4+10 and 6+10
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Old 11-06-2017, 03:46 PM   #1773
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Re: Mike's Mad Log

20171105

Hero WOD
Lumberjack 20
20 Deadlifts, 275#
Run 400m
20 KBS, 2pood
Run 400m
20 Overhead Squats, Scaled 45#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps, Scaled 20"
Run 400m
20 Squat Cleans, Upgraded to 115# barbel
Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.


Completed in 33:45. Rest easy!!!

20171106

REST DAY
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Old 11-07-2017, 08:29 PM   #1774
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Re: Mike's Mad Log

20171107

Hero WOD
Tiff
With a running clock in 25 minutes
1.5 mile Run
Then AMRAP in remaining time:
11 Chest-to-Bar Pull-Ups, Assisted
7 Hang Squat Cleans, 135#
7 Push Presses, 95#

United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).


Completed the run in 12:18, then 4+4. Rest easy, Captain!!

Conditioning 30 minutes of interval training
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Old 11-08-2017, 09:56 PM   #1775
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Re: Mike's Mad Log

20171108

Weightlifting
Deadlifts
5x5 275#

Went unbroken until final set...Grip gave out and had to reset. Otherwise, It was a smooth and successful session.

Mobility
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills
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Old 11-10-2017, 05:30 PM   #1776
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Re: Mike's Mad Log

20171109

Weightlifting
Bench Press
5x5 165#

WOD
Partner 30 Minute AMRAP
50 KBS 25#
50 KB Cleans
40 Mountain Climbers
40 Goblet Squats
30 Modified Pull Ups
30 Sit Ups
20 Push Ups
20 Squat Jumps
10 Sit Throughs
10 Jumping Jacks
Partners rotate movements every 5 reps

2+50+50+40+20 Goblet Squats ( We started the workout late...)

20171110

I was going to do REDWOD from Brute Force Training or Hero Kutschbach, but my mind wasn't in it today....

REST DAY
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Old 11-11-2017, 05:35 PM   #1777
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Re: Mike's Mad Log

20171111

Armistice Tribute
11 Minute AMRAP
11 Push Ups
11 Squats
19m Run
18 Single Leg Deadlifts

2 Minutes Rest

11 Minute AMRAP
11 Plank Jacks
11 Pendulums https://www.youtube.com/watch?v=YPu5IBc1bHA (WSF)
19m Run
18 Lunges

The significance of the repetitions in this workout can be seen in the layout where the 11min AMRAP, first and second movement represent the 11th month, 11th day and 11th hour while the run and 18 represent the year 1918, Armistice Day. The two-minutes of rest/reflection represents a moment of silence at the Tomb of the Unknowns. The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

10+11
10

Recovery
Did a session of yoga with my friend Jericho. It's been way too long....
https://www.youtube.com/watch?v=oN1RIuR1scI (WSF)
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Old 11-14-2017, 09:06 PM   #1778
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Re: Mike's Mad Log

20171112

Endurance

Valero Country Race 5k with my daughter, and some friends. Made a small wager to keep up with a 16 year old for a mile....
i kept pace with him with a 7 minute mile, then had to ease off the gas.

Finished in 25:51 according to chip time. Placed 11 of 54 in my age group.

20171113

REST DAY

20171114
Hero WOD
Coffland
For Time
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups
With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Hang Times were- 1,1, :40, :45, :20, :45 and 1:30 with band assistance; overall time was 39:49. One of the toughest WODs to date.

Zeus
3 Rounds For Time
30 Wall Balls, 20#
30 Sumo Deadlift High-Pull, 75#
30 Box Jump, 20 in
30 Push Presses, 75#
30 calorie Row (Airdyne)
30 Push Ups
10 Back Squat (Bodyweight), 205#

I only completed a single round in 14:00. Rest easy!!
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Old 11-15-2017, 10:01 PM   #1779
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Re: Mike's Mad Log

20171115

Conditioning 30 minutes of HIIT.

I thought the programming for Hero WOD Coffland was brilliant, so I utilized it for my evening class.

WOD
For Time
10 Minute Plank Hold (cumulative)
Each time you drop, perform:
20 Sit Ups
20 C&P 30#
4 Burpees
With a running clock, starts the workout in a low plank. If athlete drops from the low plank position before 10 minutes, take note of the time but do not stop the clock. Once the three movements are complete, resume the plank hold. Repeat until cumulative plank hold time reaches 10 minutes.

My completion time was 18:15.
Plank holds were 2:30, 2:00, 1:30, 2:00, and 2:00.
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Old 11-16-2017, 10:07 PM   #1780
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Re: Mike's Mad Log

20171116

Weightlifting

Deadlifts
5x3 290#

Auxiliary Exercises

Single Leg Deadlifts, left and right
2x10 50#

KBS
3x10 70#

Wide Grip Chest Press
5x5 175#

Auxiliary Exercises
Triceps Press
3x10 50#

Hammer Curls
3x15 35#
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