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 09-16-2018, 08:01 PM   #1981
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20180916

Endurance

Quick and easy 2 miler this a.m. I tried to keep it slow and finished in 17:25.

Strength and Mobility

Physio Fix ER and IR
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 09-19-2018, 07:49 PM   #1982
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20180917

REST DAY

20180918

Weightlifting
Clean Pull
4x2
225#

Block Pull
3x3
135#

185
187
190(f)
190

I got in my own head on the third pull. I kept recalling tearing my rotator cuff while cleaning....
Reset and pushed the negative aside, and got it done!!

Conditioning
15 Minute Interval EMOM

20180919

Weightlifting
Bench
3x3
225#

Landmine Chest Press
3x10
90#

Crush Press
3x15
90#

Alternating Upward Flyes
3x20
20#

Superset
Hammer Curls
4x10
30/25#
Suspension Triceps Press https://www.youtube.com/watch?v=-BvHfRf7an0 (WSF)
4x20

WOD
3 RFT
200' Sprint
12 Deadlift, 135#
200" Sprint
21 KBS, 30#

Did this to demonstrate an upcoming event WOD....
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 09-21-2018, 06:32 AM   #1983
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20180920

Endurance

I blended a temp and fartlek run in the a.m. First portion was 1.5 miles in 11:48, then switched to running intervals on the way back. The intervals were run at 80-95%, then "walk with purpose."

Finished in 26:11.

WOD
2 RFT
15 Burpees
30 Goblet Squats, 35#
15 Push Press, left and right

Rest 1 minutes

10 Burpees
60 Single Leg Deadlifts
10 Snatches, left and right

Rest 1 minutes

15 Burpees
30 Goblet Lunges
15 C&P, left and right

Rest 3 Minutes

Completed in 27:00
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 09-23-2018, 07:46 PM   #1984
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20180921

REST DAY

20180922

Weightlifting
Squats using the NSCA Protocols
1RM Projection- 380#
40%- 2x4 w/ 10 seconds rest 155#
60%- x3 w/ 30 seconds rest 228#
75%- x2 w/ 60 seconds rest 285#
80%- x1 w/ 120 seconds rest 305#
90%- x1 w/ 180 seconds rest 345#
95%- x1 w/ 180 seconds rest 365# (f)
98%- x1 w/ 180 seconds rest 372# DNA
100%- x1 w/ 180 seconds rest 380# DNA

I was a bit ambitious predicting a lift of 380#....

WOD
5 rounds
20 KBS, 1.5 pood
80m Run
5 Butterfly Pull Ups

20180923

Endurance

10 mile run in 1:37:32
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 09-26-2018, 12:25 PM   #1985
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20180924

REST DAY

20180925

Weightlifting
Cleans
Strength Sets
3x5 @ 80% plus , 155#

Hypertrophy Sets
3x12 @ 60%, 115

Circuit Training
2 rounds each, 20 reps
KB Taters, 53#
KB High Pulls

Push Ups
Prisoner Lunges

Sandbag Rows, 50#
Rack Lunges

Dips
Cossack Squats

100m Run, 20 Bicycle Crunches and :20 Plank

Rest 3 minutes and repeat

Completed two rotations in 31 minutes.

20180926

WOD
100 Jumping Jacks
50 Push Ups
100 High Pulls, 40#
50 Burpees
100 KBS
50 Goblet Squats
100 Sit Ups

Completed in 24:27.

I modeled this after Taco Fleur's Drax the Chipper.
https://www.youtube.com/watch?v=N2m_Rc_-dW4 (WSF)

Mobility and Strength
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 09-28-2018, 08:16 PM   #1986
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20180927

WOD
30-20-10

C&P, 35#
Sit Ups

Directly into…

10-20-30

Snatch
Lateral Hops

Directly into…

30-20-10-20-30

Goblet Cossack Squats
Push Ups

Completed in 17:45.

20180928
Mobility and Strength
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 09-30-2018, 10:09 PM   #1987
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20180929

WOD
Team of 3
For Time

400m Sandbag Run
3 Rounds: 60 Deadlifts, 60 Power Cleans, 60 Front Squats, 60 Rows

400 Meter Sandbag Run
2 Rounds: 40 Shoulder to Shoulder Press, 40 Half Get Ups, 40 Shoulder Cleans

400 Meter Sandbag Run
1 Round: 60 Rack Lunges and 40 SB Burpees

Team finish time of 48:00 with 63# bag.

20180930

Endurance
I did my end of month ruck march in the very early morning.

Goal, again, was to maintain a 15 minute mile. Completed 9 miles in 2:13:00.

Later, I met friends to do some light bike riding during Siclovia. We rode about 7 miles total and rewarded ourselves with gourmet burgers
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 10-01-2018, 07:35 PM   #1988
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20181001

Active Rest

I did 30 minutes of core training with my class tonight.

Mobility
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 10-02-2018, 08:02 PM   #1989
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20181002

Weightlifting
Strength Superset
3x5 Bench Press, 200#

3x12 Band pull apart, Red

Hypertrophy Superset
2x10 Pause Bench Press, 150#

2x5 Negative Pull Ups

Triset
4x10 Dumbbell Crush Press, 90#

4x5 Strict Press, 35#

4x10 Single Arm DB Row, 45#

Superset
3x 20 Hammer Curls, 35/30#

3x20 Suspension Triceps Press

Superset
2x10 Push-up with squeeze at the top

2x10 Hex Bar Shrugs, 205#

2x10 per side Clubbell Sequence, 20#

Conditioning
3 rounds Airdyne Tabata
58 cals, 56 cals and 54 cals

Mobility and Strength
Positional Isometric Warm Up
Resistance Band Drills
Band Iron Cross Stretch https://www.youtube.com/watch?v=cVhyuSC0i8g (WSF)
Lat Stretches
Physio Fix ER and IR
Banded Iron Cross Pull Downs https://www.youtube.com/watch?v=1xXRuh_tRZo (WSF)
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 10-04-2018, 07:50 PM   #1990
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,406
Re: Mike's Mad Log

20181003

Weightlifting

Back Squats
Strength Sets
4x4@ 80% plus , 292#

Hypertrophy Sets
4x8 @ 60%, 220#

WOD
6 Rounds in 30 minutes

1 Minute High Pulls, 35#
1 Minute HRPU
1 Minute Single Unders
1 Minute Crunches
1 Minute Rest

I forgot the reps per round but maintained 40, 30, 100, and 50 respectfully.

20181004
Endurance

4.2 mile run with 20# plate carrier. My focus was to begin at an easy pace for 10 minutes, then progress to my race pace for the next 10. Rest and repeat on the return

WOD
25 Minute AMRAP

5 Burpees to Plate
10 Plated OH Lunges, 15#
15 Plate Ground to Overhead
20 Plated, standing Russian Twist

10+10+5

Conditioning
30 minutes of interval training
__________________
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 04:04 AM.


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