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Old 01-11-2012, 09:48 PM   #51
Michael A. Jones
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Re: Mike's Mad Log

20120111

CF Mainsite WOD

Filthy Fifty
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Sub'd the DUs and did 4 singles for every DU. Completed in 27:56.
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Old 01-12-2012, 05:33 PM   #52
Michael A. Jones
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Re: Mike's Mad Log

20120112

Back Squats

3-3-3-3-3

I was determined to break into the 300 realm with these lifts tonight, so I pushed myself. I began with a modest 225# for the first set and went with the following breakdown:
225-245-265-285-300

I felt strong on the last set and decided to increase the weight to 315#. What do ya know....I Pr'd my frickin back squats!!!!

I took the pointers from David Lipson, and combined high and low bar squats. I'm nowhere close to his max but I got mine
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Old 01-13-2012, 11:24 PM   #53
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Re: Mike's Mad Log

20120113

Strength WOD

5 Rds
10 HSPU
10 Push press 115#
10 Dips

A friend convinced me to start working a heavy bag; he's an amateur boxer, so I picked up some Everlast neoprene cardio gloves today, and rigged up a homemade bag. Used an Army duffle with foam pad on interior and filled with old uniforms (stuff).

I did five (5) rounds. Worked 60 seconds with 30 second breaks. I give boxers props because it was a smoker. I loved it, so I'll be doing it more often. Might invest in an actual bag.
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Old 01-14-2012, 07:41 PM   #54
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Re: Mike's Mad Log

20120114

Hybrid WOD

4 RFT
50m Farmer's walk 50#
200m run
6 Sandbag shoulderings 80#
50m SB carry 80#
6 Burpees

11:00

Worked some more on the heavy bag for more cardio and endurance. Did what I read was called the 30-30-30 or something to that affect. Basiclly, it was a Tabata boxing WOD w/o counting totals....Anyhow, did 8 rounds at max effort with 3 left leg forwad, 3 right leg forward and 2 punching while jogging in place. I need to find some more cardio based heavy bag WODs. I'm really liking this stuff
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Old 01-15-2012, 07:25 AM   #55
Michael A. Jones
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Re: Mike's Mad Log

20120115


I built a push sled a week or so ago, but hadn't taken her out.....Well, today was the day. I packed up and went to a local school that had a long, open roadway. I was surprised hold good the sleds can be!! I only spent $3 at Home Depot and got an awesome product. I'll post a picture later....

WOD
7 rds
100m Sled push 130#
10 Push ups
15 KBS 35#
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Old 01-15-2012, 07:43 AM   #56
Richard Macaulay
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Re: Mike's Mad Log

Quote:
Originally Posted by Michael A. Jones View Post
20120115


I built a push sled a week or so ago, but hadn't taken her out.....Well, today was the day. I packed up and went to a local school that had a long, open roadway. I was surprised hold good the sleds can be!! I only spent $3 at Home Depot and got an awesome product. I'll post a picture later....

WOD
7 rds
100m Sled push 130#
10 Push ups
15 KBS 35#
Hey mate, log looks great. What programming are u following?

Richard
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Old 01-15-2012, 09:07 AM   #57
Michael A. Jones
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Re: Mike's Mad Log

Quote:
Originally Posted by Richard Macaulay View Post
Hey mate, log looks great. What programming are u following?

Richard
Not really following a particular program. I use different ideas and do alot of "what I'm feeling". I have been guilty of training to strenghts, and not weaknesses but plan to remedy that. Like, I suck at DUs and OHS I occassionally follow the CF mainsite. I may start CFFB this Spring though.

Michael
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Old 01-15-2012, 09:17 AM   #58
Michael A. Jones
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Re: Mike's Mad Log

Quote:
Originally Posted by Michael A. Jones View Post
20120115


I built a push sled a week or so ago, but hadn't taken her out.....Well, today was the day. I packed up and went to a local school that had a long, open roadway. I was surprised hold good the sleds can be!! I only spent $3 at Home Depot and got an awesome product. I'll post a picture later....

WOD
7 rds
100m Sled push 130#
10 Push ups
15 KBS 35#
NOTE: I did this WOD with a 20# vest. Forgot to post that earlier.....
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Old 01-16-2012, 08:14 AM   #59
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Re: Mike's Mad Log

20120116

REST DAY
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Old 01-17-2012, 02:24 PM   #60
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Re: Mike's Mad Log

20120117

Back to work!!! Had a great rest day yesterday

Did an usual afternoon workout today. I was feeling lazy, so I decided to workout.

Strength and Endurance
3 rounds
DB Complex 3x3 ( Bent over rows, clean and press and thrusters)55#
NOTE: Cycled these unbroken At least, I tried....
4 Push press 135#
10 SDLHP 75#

Cardio
8 rounds on the heavy bag
90:40

I guess it is time to run.....Tomorrow, I'm shooting for 3-4 miles.
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