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Old 12-28-2016, 10:42 PM   #1551
Michael A. Jones
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Re: Mike's Mad Log

20161228

Mobility
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

WOD
38 Minutes AMRAP
12 Split Jerk
Run 225m
27 Squat Jump Heel Taps
Rest 1 Minute

9 rounds

I programmed this one for my friend who celebrated her birthday yesterday;
she turned 38, born 12/27. I used her name and referenced the Wizard of Oz for the movements. The split jerks were for Dorothy "splitting" from Kansas, run was for Yellow Brick Road, and heel taps for ruby slippers
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Old 12-30-2016, 08:44 PM   #1552
Michael A. Jones
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Re: Mike's Mad Log

20161229 and 20161230

REST DAY
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Old 12-31-2016, 11:06 PM   #1553
Michael A. Jones
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Re: Mike's Mad Log

20161231

The end of the year has drug on....I want the new to come on now so that I can get stronger and return to setting some goals during recovery.

WOD
Complete 20 seconds work, then 10 seconds rest until all reps are completed.
47 Jumping Jack Press 30#
47 Jackknifes
47 Goblet Squat Jacks 30#
47 Burpee Jacks
47 Plank Jacks

14:50

Working with some formats for a birthday WOD for a friend....This was a short one but a burner Giving a go to a RFT version tomorrow, if I get around to it.
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Old 01-01-2017, 06:20 PM   #1554
Michael A. Jones
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Re: Mike's Mad Log

20170101

Mobility
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

Endurance

Figured I'd begin the new year with a personal commitment to run more often. I pledge to TRY and run the distance across Texas during 2017; approximately 879 miles along I-10. Too easy, if I can remain healthy and average about 2.5 miles a day.
This morning, I logged 4.2 miles. It wasn't fast nor efficient but I made it. Only downside was that my phone has some moisture build up, and Endomondo froze during my run....Time for an upgrade.
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Old 01-04-2017, 09:44 PM   #1555
Michael A. Jones
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Re: Mike's Mad Log

20170102 and 20170103

REST DAY


I really needed these two days off. I felt as though I was pushing too hard to and regain ground....I'm going to be patient and let the healing process work.

20170104

Mobility and Strength
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow
10 Wall Push Ups

PT wants more ROM but stepped up my therapy to active strengthening and new drills. Let the pain...healing begin.

WOD
We did another birthday WOD. This was for Jackie...
Begin with 47 Skater Jacks, then
5 RFT
1 Burpee Jack
19 KBS
*70 Jackknifes/Low Jacks/Goblet Squat Jack/Jumping Jack/Plank Jack
*new jack variation each rd.

Completed in 12 minutes
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Old 01-04-2017, 10:00 PM   #1556
Michael A. Jones
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Re: Mike's Mad Log

20170102 and 20170103

REST DAY


I really needed these two days off. I felt as though I was pushing too hard to and regain ground....I'm going to be patient and let the healing process work.

20170104

Mobility and Strength
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow
10 Wall Push Ups

PT wants more ROM but stepped up my therapy to active strengthening and new drills. Let the pain...healing begin.

WOD
We did another birthday WOD. This was for Jackie...
Begin with 47 Skater Jacks, then
5 RFT
1 Burpee Jack
19 KBS
*70 Jackknifes/Low Jacks/Goblet Squat Jack/Jumping Jack/Plank Jack
*new jack variation each rd.

Completed in 12 minutes
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Old 01-05-2017, 08:20 PM   #1557
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Re: Mike's Mad Log

20170104 continued

Conditioning 30 minutes of HIIT

20170105

Mobility and Strength
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow

Endurance

I ran for about 20 minutes this morning. Started off running with my MOOV but the pace was too quick at the duration that I wanted. I have to experiment some with it to find a good cadence and decent distance.
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Old 01-07-2017, 09:19 PM   #1558
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Re: Mike's Mad Log

20170106

Mobility and Strength
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow
10 Wall Push Ups

20170107

WOD
Every 6 Minutes for 24 Minutes
Alternating Movements Tabata Style
Squat Thrust
Snatch
Goblet Squat
Row, then 200m run and active rest
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Old 01-08-2017, 03:23 PM   #1559
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Re: Mike's Mad Log

20170108

Mobility
3x 30 second hold Standing Wand Abduction
"Fridge" Flexion Drills 16 oz

Endurance
2.2 miles

I tried some run/walk protocols this morning. Ran for 7 minutes, then walked for 1. Next, ran for 8 and walked for 1. The last portion of the run was all a brisk jog....

Conditioning 40 Minutes of interval training

WOD
20 Minute AMRAP
10 Butterfly Sit Ups
30m Sprint
30m Walking Lunges
30m Sprint
15 Burpees, then return

8 rounds-5 Burpees

Rest

10 rds
30:30
KBS 25#
Various Core Movements
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Old 01-09-2017, 09:40 PM   #1560
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Re: Mike's Mad Log

20170109

Mobility and Strength
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill, yellow band
4 Way Shoulder T Band Drill, red band
10 Wall Push Ups

I advanced to using bands on the No Moneys and was allowed to up my resistance on the 4 ways.

The rest of the day was root canal recovery, and stretching as I am supersore from yesterday.
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