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Old 03-31-2018, 08:40 PM   #1871
Michael A. Jones
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Re: Mike's Mad Log

20180330

REST DAY

20180331

WOD
For Time
60 Squat Jumps
60 Hand Release Push Up
60 Snatch, 30#
60 Straight Shooters https://www.youtube.com/watch?v=yGRsNHSg5L8 (WSF)
60 Walking Lunges
60 High Pulls
60 Burpees
60 Goblet Squats
60 Dips
60 Grasshoppers

21:50

Mobility
Vegher Drill

Reading about neck dysfunction and how it relates to shoulder issues, so I found a few drills to incorporate.

Forward Head Fix https://www.youtube.com/watch?v=wQylqaCl8Zo (WSF)
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Old 04-01-2018, 01:03 PM   #1872
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Re: Mike's Mad Log

20180401

Endurance
2.5 mile run wearing 10# plate carrier. Finished in 23:11.

Circuit Training
Follow rep scheme with Jumping Jacks preceded by secondary movement.
50 Crunches
45 Squats
40 Push Ups
35 Crunches
30 Squats
25 Push Ups
20 Crunches
15 Squats
10 Push Ups
5 Crunches, Squats, Push Ups

Mobility
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Vegher Drill
Forward Head Fix
Thoracic and Shoulder Mobility https://www.youtube.com/watch?v=cUzwze4m--E (WSF)
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Old 04-03-2018, 07:54 PM   #1873
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Re: Mike's Mad Log

20180402

Active Rest Day

Mobility
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Vegher Drill
Forward Head Fix
Thoracic and Shoulder Mobility

20180403

Weightlifting
Rack Pulls from knee height
135-225-315-345-365-385-405-415#

Trap Bar Deadlift
3x5 (70% of 1RM) 265#

Bent Over Rows 3x6 75#

Good Mornings 10 reps 75#

Squats
3x10 Descending
266-228-190

Conditioning 30 Minutes of HIIT tonight with class.

Mobility
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Vegher Drill
Forward Head Fix
Thoracic and Shoulder Mobility
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Old 04-05-2018, 12:39 PM   #1874
Michael A. Jones
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Re: Mike's Mad Log

20180404

Hero WOD
Paul 4179
9 RFT
4 Strict Pull Ups
1 Deadlift, 275#
7 Burpees
9 Double Unders
100 meter Run

Tribute to Officer Paul Sciullo, who was killed on April 4, 2009, while on a call to a domestic situation.

He was standing in the doorway of the house when he was ambushed and killed in the line of duty.


19:00

Rest in peace, Officer!!

Conditioning 30 Minutes of HIIT

Mobility
Vegher Drill
Forward Head Fix

20180405

Endurance
Found a nice park just outside the city. Decided that I needed another change in scenery...
2.6 miles (two laps on trail) in 22:35.

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill
Forward Head Fix
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Old 04-07-2018, 07:12 PM   #1875
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Re: Mike's Mad Log

20180406

REST DAY

20180407

WOD
30 Minute AMRAP
2 Minutes each
KB High Pulls, 40#
Butterfly Sit Ups
KB Taters
Rest

626 reps
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Old 04-09-2018, 04:18 AM   #1876
Michael A. Jones
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Re: Mike's Mad Log

20180408

Endurance

My daughter and I ran the United in Wellness 5k at a local college this morning. It was rather chilly for April, so could gauge how I'd do.

I ended up placing 2nd in my age division with a 24:38 time

Hero WOD
Braswell
AMRAP in 40 minutes
12 Burpees
9 Hang Power Cleans, 95#
18 Wall Ball, 20#
200 meter Sandbag Run, 60#

Honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper and Delray Honor Guard. "She was a badass, and I/we wanted this to be just like her."

The workout was created by coaches Wayne Lewis (of CrossFit iQ, West Palm Beach, FL) and Nancy Capano, "based on Christine and who she was:" 40 minutes, one for each year of her life; 12 Burpees, one for each year of her service; 9 and 18 reps, for her badge #918; Hang Cleans were a movement she liked and also represent her gear to be carried; Wall Ball Shots, for a sniper's accuracy; Sandbag Run, for having to run while carrying gear.


10 rounds plus 12

Rest in peace, Christine!!
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Old 04-10-2018, 07:24 PM   #1877
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Re: Mike's Mad Log

20180409

REST DAY

20180410

WOD
50-30-10-30-50
16m Sprint after each movement
Grasshoppers
KB High Pull, 1.5 POOD
50 Lunges
50 Core Knee Tucks
50 KBS
50 Inclined Push Ups
Rest 2 Minutes

37:50

Weightlifting
Rack Pulls
3x5
315-365-405#

Squats
3x10
285-247-209# (75-65-55 %)

Heavy KBS
2x10 80#
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Old 04-12-2018, 07:48 PM   #1878
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Re: Mike's Mad Log

20180411

REST DAY

20180412

Endurance

Mixed it up this morning with a progressive, tempo run. Began with jogging at a comfortable pace for 15 minutes, then increased the pace every 15 minutes.
The final 15 should have been at race pace or faster....I definitely exceeded the race pace and finished 5 miles in 45 minutes.
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Old 04-13-2018, 08:08 PM   #1879
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Re: Mike's Mad Log

20180413

Hero WOD
Donny
21-15-9-9-15-21
Deadlifts, 225#
Burpees

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.


Rx 20:10

Rest Easy, Specialist Nichols!!

Mobility
Resistance Band Drills
Lat Stretches
Vegher Drill
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Old 04-15-2018, 08:53 PM   #1880
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Re: Mike's Mad Log

20180414

WOD
7 RFT
52 Snatch, 30#
36 Goblet Lunges
Cash Out- 400m Run

18:50

20180415

Endurance
8x 1 Minute Intervals
I ran at about 85% ME, then walked for equal time. I warmed up with a 800m jog.

Distance covered was 2.5 miles....
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