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 06-01-2013, 07:54 PM   #511
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

20130601

I'm taking part in a burpee challenge this month. A family friend will be posting the daily challenge, and all participants knock out whatever she has in store....I love surprises and burpees!!!

Today's was to do 20 burpees, so I incorporated them into my workout.

WOD
4 RFT
5 Burpees
10 KBS 30#
10 KBS 50#
5 KBS 70#
4:56

Endurance
I wanted to do a long ride but time wasn't on my side because I neglected the lawn too long. My wife said it better be done when she got home....

Next best thing was to go for speed. I decided to go 6 miles and clocked it in 27:39.
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 06-02-2013, 01:46 PM   #512
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

20130602

Active Rest Day

Burpee Challenge Day 2~ 25 burpees

Active stretching and yoga
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 06-03-2013, 09:33 AM   #513
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

20130603

Stretching and 400m run

Endurance

It feels as though I haven't run in weeks.....My plan was to just get in a short one this morning.

I ran 2 miles in 15:29. The first mile was a surprise as I clocked a 7:11; it didn't feel as though I was running that fast. I backed off a minute per mile on the return, and got a respectable finish. I was focusing on my form. Been reading a lot about cadence and stride, and how to become more efficient.

10x135# *** to grass squats

I've been looking for a new strength program and decided to give the Russian squat program. I found this on the web: http://www.exrx.net/WeightTraining/R...mGenerator.htm (WSF)

Strength
Squats
6x2 280

I actually plugged in 350 as my 1RM since I haven't been hitting it like I was late last year, and have had back issues.....It was still very challenging, and I hope to get back to my PR by the end of the cycle.

Core
3 rds, 10 ea
Russian twists 50#, V ups, reverse crunches and K2E

Burpee Challenge Day 3~30 burpees in 1:45
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 06-04-2013, 11:30 AM   #514
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

20130604

Endurance

I rode 10 miles in 48:41. Wanted to go further on this one but was pressed for time...

Burgener WU

WOD
5 rds
5 press 135#
5 rows 135#
10 curls 55#
10 tri press 55#

Core
4 rds
15 left oblique crunches
15 right oblique crunches
20 reverse crunches

Burpee Challenge Day 4~ 35 burpees
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 06-05-2013, 03:00 PM   #515
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

20130605

Stretching and 400m run

Endurance

NATIONAL RUNNING DAY

I went to a local park that I have meant to check out. I pass by it frequently but never ran the course. Not knowing the distance, I set out to do three laps, and see how it was.

The run turned out to be 2.5 miles which I completed in 20:59. It was an unimproved track but that offered a good challenge.

5x225# squats

Strength
Squats
6x3 280#

Core
50 flutter kicks

Burpee Challenge Day 5 "REST DAY...." ~20 burpees
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 06-06-2013, 07:14 PM   #516
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

20130606

First and foremost, I took a little time to honor and remember the brave folks at Normandy......

CFWU

Strength
Bench Press
15x 135#
10x 185#
5x 215#

Conditioning
5 rds on the heavy bag w/ 50:15 splits

Core
100 in and outs

Burpee Challenge Day 6~40 burpees
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 06-07-2013, 10:05 AM   #517
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

20130607

Stretching and 400m run

Endurance

I put in 3.5 miles in 31:24 this a.m. Pretty decent pace but the third mile kicked my tail!

5x225# squats

Strength
Squats
6x2 280#

This workout ends the initial week of the Russian squat program. I did pretty good and hope to see some progress in the coming weeks.

Core
100 evil wheels

Burpee Challenge Day 7~ 45 burpees
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 06-08-2013, 08:33 PM   #518
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

20130608

Active Rest Day

Burpee Challenge Day 8~ 50 burpees and stretching
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 06-09-2013, 06:02 PM   #519
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

20130609

CFWU

WOD
6 rds
6 HSPU
6 Archer push ups on rings http://www.youtube.com/watch?v=oAF5Yw6VMEI(WSF)
90 rope undulations

Conditioning
4 rds on the bag w/ 60:20 splits

Burpee Challenge Day 9~ 55 burpees
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 06-10-2013, 12:21 PM   #520
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

20130610

Stretching and 800m run

Endurance

I ran 4 miles in 36:37 this a.m. It was a great run but I wanted to go faster. My hip has been bugging me some since I haven't been doing deadlifts lately....They seem to help with my mobility and impingement.

5x135# squats

Week II of Russian squat program


Squats
6x4 280#

Core
100 stability ball sit ups

Burpee Challenge Day 10 "REST DAY" ~10 burpees
__________________
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 04:00 PM.


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