Mike's Mad Log

[Michael A. Jones]

20190808

Hero WOD
Horton
AMRAP in 45 minutes
800 m Run
80 Air Squats
8 Muscle Ups

U.S. Army Captain John D. Hortman, 30, of Inman, SC, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, KY, died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise

He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.


Scaled the MUs from supine position, and completed 5 rounds.

20190809

Active Rest Day

50 cal Row

Mobility
Resistance Band Drills
Lat Stretches
Deep Shoulder Release

20190810
WOD
10 RFT
20 Lunges
10 Burpees
20 Toes to Bell
10 Kettlebell Squat Clean, 28 kgs

27:50

20190811
Hero WOD
Erin
5 Rounds For Time
15 Dumbbell Split Cleans, 45#
21 Pull Ups

Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan.

He is survived by his wife Nicole and his daughter Zarine.

Rx plus with 45# DB. Completion time was 12:34.

20190812

REST DAY

20190813

Endurance
3.2 miles in 29:39

Weightlifting
Bench Press
Hypertrophy Sets
4x6 70%
182#

Accessory Work
DB Crush press, inclined
4x15 45#

Alternating Hammer Curls
4x10 35#

Push Ups
4x10

20190814
WOD
300 KBS, 28 kgs
200 Single Under
100 Goblet Squat
50 Squat Thrusts
25 Sit Up

21:45

20180815

REST DAY

20190816

Endurance
3 miles in 26:46

Weightlifting
Cleans
1RM Projection- 200#
40%- 2x4 w/ 10 seconds rest 80#
60%- x3 w/ 30 seconds rest 120#
75%- x2 w/ 60 seconds rest 150#
80%- x1 w/ 120 seconds rest 160#
90%- x1 w/ 180 seconds rest 180#
95%- x1 w/ 180 seconds rest 190#
98%- x1 w/ 180 seconds rest 196#
100%- x1 w/ 180 seconds rest 200#

The last two weren't at all pretty but successful.

[Michael A. Jones]

20190817

Hero WOD
The Fuhrmannator
6 Rounds for Time
100 meter Run
5 Burpees
10 Kettlebell Swings (53/35 lb)
15 Deadlifts (95/65 lb)
20 Back Squats (95/65 lb)

Specialist Ray Michael Fuhrmann, II, United States Army, died 18 Aug 2005 in Samarra, Iraq, when an improvised explosive device detonated near his HMMWV following a mine assessing mission.

Grabbed the wrong KB this morning but otherwise completed RX in 15:05. I used a 20 kgs. KB.

[Michael A. Jones]

20190818

Hero WOD
Collin
6 RFT
400 meter Sandbag Carry (50/40 lb)
12 Push Presses (115/75 lbs)
12 Box Jumps (24/20 in)
12 Sumo Deadlift High-Pulls (95/65 lb)

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.

Completed Rx plus 10# on the bag. Time was 31:19.

20190819

Weightlifting
Cleans
1RM Projection- 200#
40%- 2x4 w/ 10 seconds rest 80#
60%- x3 w/ 30 seconds rest 120#
75%- x2 w/ 60 seconds rest 150#
80%- x1 w/ 120 seconds rest 160#
90%- x1 w/ 180 seconds rest 180#
95%- x1 w/ 180 seconds rest 190#
98%- x1 w/ 180 seconds rest 196#
100%- x1 w/ 180 seconds rest 200#

20190820

WOD
AMRAP 6
160 m Run
30 High Pulls, 70#
30 RDL

AMRAP 6
160 m Run
30 Push Press
30 Push Ups

AMRAP 6
160 m Run
30 Cossack Squats
30 Sit Ups

AMRAP 6
160 m Run
30 Front Squats
30 Rows

Lost track of rounds while coaching.....

2010821

Skills
I hadn't worked on Snatches in quite some time, so that was my focus for the day.

I spent a good amount of time doing some mobility work, then followed these videos which help me significantly.

Barbell Brigade https://www.youtube.com/watch?v=rGeGp6t1aQ4 (WSF)

Uppercut Finish https://www.youtube.com/watch?v=oZaZEYS53YM(WSF)

Finished off with a few sets of snatches at 35# to work technique.

20180822

C Mainsite WOD
4 rounds for time
Row 500 meters
Rest 3 minutes

Perfect timing to do some conditioning and use the new C2!!

Rx on damper setting 3
2:08
1:54
1:59
1:53

Weightlifting
Cleans
Power Sets
5x5 55%Plus
115#

WOD
22 Minute AMRAP
15 Rack Walking Lunge, 40#
1 Burpee
2 Push Press

Add 1 Burpee and 2 Presses each Walking Lunge iteration

14 rounds

20190823

REST DAY


20180824

WOD
25 Minute AMRAP

Run 200m, then choose

10 Devils Press

Or 2 rounds

10 Box Jumps
10 Push Press

I chose option one for the duration. Completed 14 rounds plus Run and 8 Devils Press with 40#

[Michael A. Jones]

20190825

Endurance
4 miles in 36:53

20190826

REST DAY

20190827
Hero WOD
Swink
For Time
1 mile Run
27 Bench Presses (70%)
27 Handstand Push-Ups
27 Dumbbell Thrusters (2 x 50/35 lb)
27 Knees-to-Elbows
27 Deadlift (155/105 lb)
1 mile Run

Dedicated to Navy Hospital Corpsman 3rd Class James M. Swink Died who died August 27, 2010, while serving during Operation Enduring Freedom 20, of Yucca Valley, California. He was assigned to 2nd Marine Division, II Marine Expeditionary Forces, Camp Lejeune, N.C.

I was not completely sure if the 70% was body weight or 1 RM, so I went with the heavier of the two which was 1 RM @ 185# (3# over cause I was lazy) and scaled the Thrusters to 45#. Completed in 30:08.


20190828

Weightlifting
Squats
Hypertrophy Sets
6x6 70% plus
260#

Conditioning 30 brutal minutes of interval training with class!!

20190829
WOD
21-15-9 Complex
8 Suitcase Squat, 7 C&P, 6 Snatch, left
6 Suitcase Squat, 5 C&P, 4 Snatch
4 Suitcase Squat, 3 C&P, 2 Snatch

8 Curtsy Squat , 7 Squat Jump, 6 Lunges
6 Curtsy Squat , 5 Squat Jump, 4 Lunges
4 Curtsy Squat , 3 Squat Jump, 2 Lunges

8 Suitcase Squat, 7 C&P, 6 Snatch, right
6 Suitcase Squat, 5 C&P, 4 Snatch
4 Suitcase Squat, 3 C&P, 2 Snatch

8 Sit Throughs , 7 Push Ups, 6 Plank Jacks
6 Sit Throughs , 5 Push Ups, 4 Plank Jacks
4 Sit Throughs , 3 Push Ups, 2 Plank Jacks

8 Pendlay Row, 7 Deadlifts, 6 Squat Cleans
6 Pendlay Row, 7 Deadlifts, 6 Squat Cleans
4 Pendlay Row, 7 Deadlifts, 6 Squat Cleans

8 Squat Thrusts, 7 Inchworms, 6 Mountain Climbers
6 Squat Thrusts, 5 Inchworms, 4 Mountain Climbers
4 Squat Thrusts, 3 Inchworms, 2 Mountain Climbers

Cash Out- 2x200 m Run

Completed in 16:45 with 45# dumbbell.

20190830
Hero WOD
Arnie
For Time
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
Use a single Kettlebell (2/1.5 pood)

Dedicated to Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, who was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Scaled TGU and OHS to 1.5 pood, and finished in 22:45.

Correction to 20190820

I did Squats
Strength Sets
6x1 80%
296#

[Michael A. Jones]

20190831 and 20190901

Active Rest Days

My back has been ailing since I completed Arnie..... Not sure what I did, if anything, but lying low was the call.

Went and got a Chinese massage with acupressure to get some relief.

20190902

My back is still a bid sore but worked out anyway...

WOD
40 Rounds
Airdyne and Kettlebell Tabata for Max Swings
Alternating 20:10

Completed 320 KBS, 44#