Mike's Mad Log

[Michael A. Jones]

20190417

Weightlifting
Bench Press
Hypertrophy Sets
4x8 70%
182#

WOD
In teams of 2
For Time
800 m Run (switch every 200 m)
250 Sit Ups ( 25 )
200 KBS, 53# ( 10)
150 Silverback Rows (25)
100 Push Ups (10)
50 Burpees (5)

Completed in 31:33

20190418

Weightlifting
Front Squats
Power Sets
5x5 58%Plus
185#

WOD
20 Minute AMRAP
5 Push Press, left and right, 40#
5 Single Leg Deadlifts, left and right
5 DB Leg Overs
5 Push Ups
5 Burpees

Partners alternate 32m Walking Lunges

I think my partner and I managed about 10 rounds....

Conditioning
True HIIT workout tonight with burpees, 16m sprints (1 lap) and jumping jacks.

30 seconds at 85-100% effort, then rest accordingly to match or better the previous effort. Each movement was for 2 rounds.

I did 3 rounds and scored 20-20-20, 4-5-4 and 40-40-42.

Mobility
AthleanX Band Pull Aparts
Resistance Band Drills
Lat Stretches
Deep Shoulder Release

[Michael A. Jones]

20190419

REST DAY

20190420

WOD
6 RFT
8 DB Bear Complex
10 rep Dumbbell Bear Crawl
20O m Run

Completed in 21:40

Mobility
5 Exercise SMR https://www.youtube.com/watch?v=12eDBdSkqKQ (WSF)

20190421

Endurance
Ran a solid 4 miles in 34:22!!

Mobility
Resistance Band Drills
Lat Stretches
Deep Shoulder Release

[Michael A. Jones]

20190422

Active Rest Day

Mobility
Resistance Band Drills
Lat Stretches
Deep Shoulder Release

Core I did about 20 minutes off and on with my class this evening.

[Michael A. Jones]

20190423

Bootcamp
3 rounds, 45:15 with :15 cardio between each

Battlerope
Squat Jacks
Dips
Weighted Step Ups, 20#
HRPUs
V Ups

Hero WOD
Blanchard (Aaron)
4 Rounds for Time
800 meter Run
32 Jumping Air Squats
32 Lunges
32 Weighted Sit Ups, 45# plate
32 Burpees
Wear a weight vest, 20#
Time Cap: 50 minutes

US Army Captain Aaron Roy Blanchard was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013.
He is survived by his wife, Rebecca; son Hunter and daughter Amalia; mother Laura; father Don; brothers Michael and Karl; grandfather John; grandmothers Carolyn and Nadine; and an extended family and universe of friends.

I scaled the Burpees because I tweaked my wrist during the bootcamp.
https://www.youtube.com/watch?v=Y2u2dK48AkM (WSF)
Completed under the cap in 41:30.

[Michael A. Jones]

20190423

Weightlifting
Deadlift
Strength Sets
4x6 80%plus
305#

I used cluster sets and partitioned the six reps into 2-2-2 with 30 seconds rest between.

Memorial WOD
Brian Tripp
MRAP in 23 minutes
3 Pull Ups
7 Wall Balls, 20#
19 Sit Ups
68 Double Unders

This Memorial WOD is dedicated to MSG Brian Tripp, born March 7, 1968, who served for 23 years in the US military. "Like so many of our returning men and women, he secretly battled unresolved issues and left us far too early on Easter Sunday, April 24, 2011.
Significance of the rep scheme:
- 23 minutes for his years of service
- 3 for the month of his birthday
- 7 for the day of his birthday
- 19 and 68 for the year of his birthday

Subbed Pull Ups with Hand Release Push Ups. Completed 8 rounds plus 10 reps.

[Michael A. Jones]

Previous date should read 20190424

20190425

WOD
8-15-21-27-33
Push Press, 40#
Goblet Squat
Pull Up
Lateral Hop over Upright DB
Directly into,
9-15-21
High Pull
Burpees

I split the times and completed Part I in 15:30 and Part II in 4:30.

20190426

REST DAY

My wrist is still plaguing me, and so is my left knee; the good one

Rest and compression will hopefully bring some relief.

[Michael A. Jones]

20190427

Hero WOD
Klepto
4 Rounds For Time
27 Box Jumps, 20"
20 Burpees
11 Squat Cleans, left and right, 40#

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

Completed in 14:40.

Endurance
A group of friends and I did the Terrain Race. It was a muddy, obstacle course 5k run. It was not as intense as the Spartan but still a challenge and fun.

20190428

CrossFit Main 2019190429
Back Squat
1-1-1-1-1
335-355-360-365-370#

I could have went heavier but wasn't certain as I have not been lifting heavy of late.
I was concerned about my knee but it offered no issues.

[Michael A. Jones]

20190429

Core

I did about 15 minutes with my class.

20190430

Weightlifting
Bench Press
Hypertrophy Sets
4x8 80%
200#

[Michael A. Jones]

20190501

Hero WOD
T.U.P.
15-12-9-6-3
Power Cleans, 115#
Pendlay Rows
Front Squats
Pendlay Rows

U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan.

Scaled weight and did rows in lieu of pull ups as we had to bar....Completed in 17:00.

We did a Bonus WOD as well. It was Loyalty Day, so we reaffirmed our commitment to freedom and the US. It's celebrated every May 1st thus the layout.

5 RFT
1 Burpee
19 Push Press, 110#
20 Deadlifts

Completed in 14:50

20190502

Endurance
3 miles in 24:53

Hero WOD
T.J.
For time
10 Floor Presses per side, 40#
10 Modified Pull Ups
ME thrusters
Repeat the triplet until you have completed 100 reps of the thrustesr.

United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens.
Antell and His Wife owned AbattoirCrossFit in Arlington. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.

Completed in 8 minutes, then coached up the slower athletes.

[Michael A. Jones]

20190503

Active Rest

Mobility
AthleanX Band Pull Aparts
Resistance Band Drills
Lat Stretches
Deep Shoulder Release

20190504

4 Minute AMRAP

4 KBS, 50#
4 Push Ups

4 MTC (Minutes to Complete)

500m Run

4 Minute AMRAP

4 High Pulls
4 Press

4 MTC (Minutes to Complete)

300 Jumping Jacks

4 Minute AMRAP

4 Goblet Squats
4 Figure 8s

4 MTC (Minutes to Complete)

30 Burpees

4 Minute AMRAP

4 Silverback Rows
4 Squat Cleans

4 MTC (Minutes to Complete)

Tuck Jumps

Scored 10, 8, 10, 8