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Old 06-17-2017, 01:11 PM   #1681
Michael A. Jones
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Re: Mike's Mad Log

20170617

I was sort of reluctant to workout today as it the anniversary of when I tore my rotator cuff.....

I threw on my big-boy pants...my shoulder compression sleeve and got after it.

WOD
36 Minute AMRAP
400m Run
20 Alternating High Pulls 25#
16 Single Leg Deadlifts

8 rounds completed. I was going to push for the ninth but knew my limits, and had plans to honor a hometown hero.

Hero WOD
Scotty
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 275# scaled
18 wall-ball shots, 20#
17 burpees over the bar

3+5

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
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Old 06-19-2017, 09:00 PM   #1682
Michael A. Jones
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Re: Mike's Mad Log

20170618

Circuit Training

5 rounds, 45:15
Burpees
Suicides
Push Ups
Plank Jacks

20170619

REST DAY
I was tired and my shoulder was bothering me, so I stayed low key....
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Old 06-21-2017, 09:20 PM   #1683
Michael A. Jones
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Re: Mike's Mad Log

20170620

Active Rest Day

I just took some more time to listen to my body this week. I did some light stretching, and iced my shoulder a few times.

20170621

Hero WOD
Monti
5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
Scaled 95-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
Scaled 45-lb. snatch pulls, 10 reps

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

Completed in 52:00. Until We regroup, SFC Monti!! Rest easy!

Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Conditioning 30 Minutes of HIIT
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Old 06-22-2017, 09:14 PM   #1684
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Re: Mike's Mad Log

20170622

Circuit Training

I did an AMRAP with one station acting as Pacer. We did 3 rounds.

Pacer- 60m Suitcase Carry 18#, 10 KBS, then return

AMRAP 1- 10 Rope Slams + 10 Standing Crunches
AMRAP 2- 10 Close Hand PU + 10 Reverse Crunches
AMRAP 3- 10 Sandbag hang Cleans 20# + 10 Front Squats
AMRAP 4- 10 Band Rows + 10 Lateral Mountain Climbers https://www.youtube.com/watch?v=RNokHXyHraA (WSF)
AMRAP 5- 10 Triceps Kickbacks + 10 Squat Jumps

Conditioning 30 Minutes of Interval Training in 100 degree weather.....
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Old 06-23-2017, 08:13 PM   #1685
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Re: Mike's Mad Log

20170623

Endurance

I had planned to run a new stretch of trail for time; it's exactly 4 miles. It is relatively flat and I wanted to establish a PR for 4 miles, but one section was under construction....

I ran the opposite way which is a bit more hilly but I still managed a 34:26

I wasn't really winded but my legs still ached a little from the week's work. In addition, I hadn't gone along that route for years, so I didn't gauge the terrain as well. Great challenge though!

Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
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Old Yesterday, 01:47 PM   #1686
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Re: Mike's Mad Log

20170624

Hero WOD

Cpl Si Miller
3 Rounds For Reps in 20 minutes
In 6 minutes:
800 meter Run Buy-In
Then, AMRAP:
12 Front Squats 100#
12 Pull Ups*
Then, 1 minute Rest

*Some pull ups were completed with assistance band
54-50-36= 140 reps

Si was one of the six British Royal Military Policemen who were killed in an incident at Al Majar Al Kabir, Iraq on Tuesday 24 June 2003. They were shot by a mob while on a patrol of police stations. The killing of the Red Caps by an angry mob in the then British-occupied Maysan Province of southern Iraq, remains one of the most controversial episodes involving British troops in that country who were meant to be helping train the emerging Iraqi police force.

Also dedicated to Sergeant Simon Hamiltob-Jewell (age 41), Corporel Russell Aston (age 30), Corporal Paul Long (age 24), Corporal Simon Miller (age 21), Lance Corporal Benjamin Hyde (age 23), Lance Corporal Thomas Keys (age 20).

Mobility and Strength
Resistance Band Drills
Lat Stretches
SmashweRX Scapulohumeral Rhythm 2.5#
SmashweRX Method #1
SmashweRX Method #2
SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#https://www.youtube.com/watch?v=TnSCBdgIplE (WSF)

#I used my PVC bar with 2.5# for the Lorimer (?) Press. The OH hold was "attempted" with a 10# DB.....
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Old Today, 12:15 PM   #1687
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Re: Mike's Mad Log

20170625

Hero WOD
Bradshaw
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

20:35

Scaled HSPU https://www.youtube.com/watch?v=IlU1nLM8nfs (WSF) and pull ups https://www.youtube.com/watch?v=xhlReCpAE9k (WSF)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Until We regroup, Sir!! Arctic Thunder!!

Circuit Training
3 rounds, 45 seconds each
Body Saw Planks
Glute Bridge, L+R
Plank Walk Out https://www.youtube.com/watch?v=nYSYZgGVETI (WSF)
Side Plank with Rotations, L+R
Hollow Holds
Reverse Butterfly Swim https://www.youtube.com/watch?v=yIrRzBXAf3s (WSF)

3 laps after round one, 2 after 2nd and 1 on final lap
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