Mike's Mad Log

[Michael A. Jones]

20190505

WOD
GORUCK Monthly Challenge: Firefighter Appreciation
150 step-ups (75/leg) on a 12” box (wear ruck), 30# plus carrier
100m ruck drag
Drag ruck in front of you walking backwards, ruck can’t leave the ground.
50 overhead ruck presses
100m bear crawl (wear ruck)
150m suitcase carry (switch hands half way)
Rest as needed, then:
Ruck 3 miles as fast as possible

43:13 was my 3 mile ruck time, and 57:53 was overall time.
Hardest portion was the bear crawls!

20190506

REST DAY


20190507

WOD
GORUCK Monthly Challenge: Teacher Appreciation
1 mile ruck then...
1 min air squats
2 min accumulated plank hold (wearing ruck); unbroken
4 push ups
8 deadlifts
16 ruck thrusters
32 ruck swings
64 ruck lunges
128 flutter kicks (32, 4-count flutters)
2 mile ruck to finish

14:25 was initial mile time, then 29:19 for for the two miles. Overall time was 59:20.
I wore my carrier and ruck was 30#.

Weightlifting
Deadlifts
Hypertrophy Sets
4x12 80%
228#

[Michael A. Jones]

20190508

Hero WOD
Woehlke
3 Rounds, Each for Time
4 Jerks, left and right, 40#
5 Front Squats
6 Power Cleans
40 High Pulls
50 Push Ups
60 Sit Ups
3 minutes Rest between rounds

Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

Did not scribe times per round, but completed in 21:05....Even scaled, this was a tough one.
Rest easy!!

20190509

Weightlifting
Bench
Hypertrophy Sets
6x6 60%
156#

Accessory Work
4x6 Hammer Curls, 35#

WOD
I programmed the evening's workout using three of the Girls. Began with one, then carried our weight around the lake track....

Ladies of the Lake
Fran
21-15-9
Thruster, 40#
Pull Ups
Grace
30 C&J, left and right
Isabel
30 Snatch, left and right

Finished in 26:00.

Conditioning 30 Minutes of interval training

[Michael A. Jones]

20190510

REST DAY

20190511

Hero WOD
Willy
3 RFT
800m Run
5 Goblet Squats, 53#
200m Run
11 High Pulls
400m Run
12 KBS

U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.

Completed in 26:00.

Bootcamp
HIRT Circuit

High knees for 1 Minute, then
30 KBS, 53#
30 KB Cleans
30 Goblet Lunges

KB Deadlifts
Press
Figure 8s

After 1 Minute, complete three movements and annotate time. Rest enough to repeat effort within same time.

I accomplished the task and did both circuits twice.

20190512

Weightlifting
Cleans
NSCA Protocols
1RM Projection- 190#
40%- 2x4 w/ 10 seconds rest 76#
60%- x3 w/ 30 seconds rest 115#
75%- x2 w/ 60 seconds rest 145#
80%- x1 w/ 120 seconds rest 152#
90%- x1 w/ 180 seconds rest 171#
95%- x1 w/ 180 seconds rest 181#
98%- x1 w/ 180 seconds rest 186#
100%- x1 w/ 180 seconds rest 190#

I really focused on my second pull and wrapping my elbows. The 181# lift sucked but gathered myself.

Conditioning
HIIT workout on the rower.

Row for 20 cals, and annotate time. Rest enough to replicate effort and performed 4 rounds.

[Michael A. Jones]

20190513

Core 25 minutes workout with my class.

20190514

Weightlifting
Squats
Hypertrophy Sets
2x12 (4-4-4) 70%
259#

I had planned on 6 sets but my knee was aching to much to continue.....

Iced my knee and rested a bit.

WOD
CompTrain Undercover
3 rounds
15 Cleans, 135#
20 Push Ups
2 rounds
27 Cals row
75 Double Unders
1 round
50 Cals Airdyne

18:46

[Michael A. Jones]

20190515

Conditioning
Interval Circuit

60:30 for 6 rounds. Three stations working cardio, lower/upper body and core.

Law Enforcement Officer Tribute WOD
30 Minute Team AMRAP
#1 – 2 Rounds
5 Box Jumps
15 KBS (Pacer)

#2 – AMRAP Push Ups

#3 – AMRAP Sit Ups

Cash Out- 160 Burpees

5 represented month, 15 day of Peace Officers' memorial Day and burpees for approximately how many officers are killed in the line of duty each year.

I tallied 150 push ups and 185 sit ups.

20190516
REST DAY


20190517
GORUCK Monthly Challenge: LEO Appreciation
3 RFT
1 minute max sit ups
300m sprint (no ruck)
1 min max push ups
1.5 mile ruck, 35# and 20# carrier

141 Sit Ups, 116 Push Ups and 1:18:49 for ruck.

[Michael A. Jones]

20190518

Hero WODs
Scotty
AMRAP in 11 minutes
5 Medball Deadlifts, left and right
18 Wall Balls, 20#
17 Ball Over Burpees
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).

6 rounds

Pheezy
3 Rounds For Time
5 Front Squats, 165#
18 Pull-Ups
5 Deadlifts, 225#
18 Toes-to-Bar
5 Push Jerks, 125#
18 Hand-Release Push-Ups

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Completed in 19:21.

Rest easy, Gentlemen!!

[Michael A. Jones]

20190519

Conditioning

30 minutes of interval training with Mary.

Endurance

2 mile run in 19:53

20190520

REST DAY

20190521

Bootcamp
4 rounds
30 Sit Ups/ Dead Bugs/Freefalls/Flutterkicks
20 Goblet Lunges/Deadlifts/Curtsy Squats/Cossack
10 Push Ups/Push Press/C&P/Snatch
5 Burpees

Rest 1 minute between rounds

Finished the 4 rounds, rested 3 minutes, then went through 2 more rounds.

Conditioning 4 EMOM for 6 rounds

[Michael A. Jones]

20190522

GORUCK Monthly Challenge: EMS Appreciation
AMRAP IN 24 Minutes
1 Minute Plank
20 Walking Lunges (WEAR RUCK)
20 Shoulder To Shoulder
Start with ruck on left shoulder, press above head, bring ruck
back down to right shoulder. Each shoulder is 1 rep.
400M Ruck
Add a sandbag for additional challenge

Completed 5 rounds plus plank and lunges. Wore my carrier, 35# ruck and 40# sandbag.

WOD
Two Cents Worth- 23 May Lucky Penny Day

23 Minute Team AMRAP for Points

Accumulate 23 points by performing

5 Points, 20 each

KBS
High Pulls
Clean
Row
Press
Goblet Squats
Deadlifts
Goblet Lunges


3 Points

5 Burpees
20 Sit Throughs
200m Run
100 Single Unders


Athletes must perform, at least, 4 of the 8 for 5 points and 2 of 4 for 3 points.

My partner and I score 158 with 28 kgs. kettlebell.

[Michael A. Jones]

201090523 and 20190524

REST DAY

[Michael A. Jones]

Correction to log

20190522

WOD
5 RFT
615 m Farmer’s Walk
22 KBS
22 Toes to Bar
22 High Pulls
22 Goblet Squats

46:00

Shift all other activities one day.....

20190526

Weightlifting
Deadlifts
Power Sets
5x5 55%
209#

20190527
Hero WOD
Murph Challenge

I went RX and changed up my partitioning to 2-4-6 for 50 rounds. Not sure if it was effective as I finished in 60 minutes compared to 48 last year....I wasn't 100% because of some congestion throughout the week.