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Old 03-21-2012, 10:04 AM   #121
Michael A. Jones
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Re: Mike's Mad Log

20120321

Burgener WU

WOD
2 RFT-20 ea

Hammer strikes
4 count leg levers
Push press 75#
4 count flutter kicks
Dips
K2E
Floor release PU
Burpees

15:20

Post WOD
3 rds on the heavy bag 30:15

Skills
20 minutes of DUs. I am focusing on 1 single, then double vs. 2 singles which I have been working on. Pretty good so far. I stringed 4 in a row!!!
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Old 03-22-2012, 12:08 PM   #122
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Re: Mike's Mad Log

20120322

It is a gorgeous day, so I went to a nearby park to WOD.

1 Mile jog and stretching

WOD

5 rds

300m run
10 KBS 50#
10 Monkey bar traverse
10 Box jumps
10 Sandbag G2S 80#

Skills
20 minutes of DUs. My new technique is working. I did 8 consecutive single to DUs!!!!
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Old 03-23-2012, 08:25 PM   #123
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Re: Mike's Mad Log

20120323

REST DAY
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Old 03-24-2012, 01:15 PM   #124
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Re: Mike's Mad Log

20120324

3x30 Good mornings 65#, 20 DL 135# and stretching

WOD

5 RFT-5 ea

HSPU, KBS 70# and DL 225#

7:02

My daughter watched and cheered me on She even did HSPUs!!! She didn't have full ROM but she ws doing them alot better than I would have at 10 years old.... She has had an interest in CF but hasn't shown the committment....yet

Post WOD
3 rds on the heavy bag 30:15
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Old 03-25-2012, 06:13 PM   #125
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Re: Mike's Mad Log

20120325

Back squats
10x135, 5x 225#, Sampson stretch


WOD

5x5 Back squats

I worked with 275# which is 80% of my 1RM

Endurance
6 rds Rope singles 30:10

Post WOD
6 rds on the heavy bag 30:10
2 rds
40 SU, 100 Supine heel touches, 40 crunches and 10 K2E

I had my daughter CF tonight since she didn't want to Zumba with the wifey...She did pretty good!!
Jaedan's WOD

5 RFT
3 Burpees
5 PU
10 Lunges
10 Step ups 12"
7:51
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Old 03-26-2012, 11:32 AM   #126
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Re: Mike's Mad Log

20120326

Stretching

Endurance

Tried out a running app by Endomondo today, and a new run route. I didn't push myself because I wanted to get a feel for the route. Besides, my legs
hurt from yesterday's WOD.....

3.63 miles in 34:47
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Old 03-27-2012, 04:35 PM   #127
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Re: Mike's Mad Log

20120327

REST DAY

Today was not a scheduled rest day. I was up late with my sick kid, and couldn't muster any desire to WOD.....
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Old 03-28-2012, 01:40 PM   #128
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Re: Mike's Mad Log

20120328

Burgener WU

Strength
Strict Press 4x4
135, 155, 170, 175(2) and 185(2)
I hadn't worked presses in a while and it showed.... I'll need to get back to basics with them soon. My shoulder impingement has been bothering me a bit lately, so i've eased up on the upper body WODs.

WOD
10 min AMRAP

4 Hang pwer cleans 95#
6 Double KB snatch 30#
8 Alternating DB press 50#

7 rds plus 4 cleans

Skills
15 minutes of DUs. I managed 8 successful DUs by doing 1 single then 1 DU. I'm getting there
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Old 03-29-2012, 07:43 PM   #129
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Re: Mike's Mad Log

20120329

Stretching

Endurance

I did a quick 3 mile run today. I tried a new run route; hooked on scouting all the park trails available in my area. Didn't keep time. I just wanted to get some running in before the Jailbreak Race this weekend.

Gonna get dirty and have some fun!!
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Old 03-30-2012, 07:01 PM   #130
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Re: Mike's Mad Log

20120330

ACTIVE REST DAY

I run the Austin Jailbreak in the morning, so I just did alot of active stretching, foam rolling and hydrating. Can't wait for the race!!! I did it last year and had a blast.

Skills

15 mins of DUs
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