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Old 12-14-2017, 09:30 PM   #1801
Michael A. Jones
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Re: Mike's Mad Log

20171214

Mobility
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Adhesive Capsulitis Release
Standing Serratus Row

Endurance
First run since my half marathon....I had every intention to run a nice, slow pace. That changed from the very beginning.

3 miles in 26:12

Tribute WOD
Victoria
5 RFT
10 Thrusters, 70#
14 Box Jumps, 24 in
12 KB High Pulls, 80# https://www.youtube.com/watch?v=0YTJogk35Aw (WSF)
12 Burpees
27 KBS, 1.5 pood

Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown, Connecticut. Victoria had been a teacher for 5 years; she was 27 years old and she was a CrossFitter.

Completed in 21:15.
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Old 12-16-2017, 09:55 AM   #1802
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Re: Mike's Mad Log

20171215

REST DAY

20171216

I day late but did Brute Force WOD from yesterday.

RED WOD 12.15.17
Every 2 minutes for 20 minutes
5 Power Cleans 50#
3 Bent Over Rows
7 Brute Force Burpees Modified https://www.youtube.com/watch?v=irwBdBdfeP8 (WSF)
20 yard carry
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Old 12-18-2017, 08:04 PM   #1803
Michael A. Jones
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Re: Mike's Mad Log

20171217

WOD
3 Rounds, 30 each
Second AD
Ground to Over Shoulder, 40# https://www.youtube.com/watch?v=7SEMROJBUe8 (WSF)
KB Push Ups https://www.youtube.com/watch?v=c9h8nR5jiRU (WSF)
Front Squats, 75#
Pallof Twist https://www.youtube.com/watch?v=zoYwuVw3kkQ (WSF)
KB Gorilla Cleans, 30#x2 https://www.youtube.com/watch?v=tzetRN6HPeE (WSF)
1 Minute rest between rounds

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Anterior Deltoid Press, 10#
Serratus Press, 30#
Standing Serratus Row

20171218

REST DAY
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Old 12-19-2017, 07:02 PM   #1804
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Re: Mike's Mad Log

20171219

I was going to get in a run this morning but the weather was uncooperative...

Weightlifting
Deadlift from 3" Blocks
4x5 295#

All my pulls felt smooth and I went unbroken each round.

Followed Buff Dudes for chest work https://www.youtube.com/watch?v=_cBWqtsPOWo (WSF)
I did all but the Buff Press

2x20 Kneeling Landmine Press, 55#
2x5 Floor Press,165#
3x10 Dumbbell Wide to Close Press, 25#
3X10 DB Reverse Grip Press, 15#
And, threw in some good ole fashion Band Pec Flyes, 3x10 with 50# bands

Mobility
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

Recovery
Did some icing of my shoulder and applied Voltaren gel as prescribed by my doc.
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Old 12-20-2017, 06:53 PM   #1805
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Re: Mike's Mad Log

20171220

Endurance

4.1 miles in 34:38

Recovery
Did some icing of my shoulder and applied Voltaren gel as prescribed by my doc.
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Old 12-22-2017, 09:06 PM   #1806
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Re: Mike's Mad Log

20171221

Christmas WOD
Silent Night Gone Bad
Gift Box Jumps, 20"
Jingle Bell Swings, 50#
Santa Sacks, 20#
Cookie Crunches
Sugar Rush, 12m Shuttle

Holiday spin on FGB with 5 rounds (Total 25 as in Christmas Day)with 90 seconds rest.
We used one 12m shuttle as one point.

My scores were 116, 118, 116, 120, and 118 for 588.

20171222

Endurance
Did a 4 mile fun run along the SA River this evening.We stopped several times along the course to do squats, lunges and push ups.

My completion time was 41:43. My splits actually turned it into a negative split run...
13:11, 10:32, 9:30 and 8:30

Mobility
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

Recovery
Did some icing of my shoulder and applied Voltaren gel
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Old 12-23-2017, 06:28 PM   #1807
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Re: Mike's Mad Log

20171223

Christmas WOD
Home For the Holidays with the Girls
For Time


Eva’s House
5 RFT
800m Run
30 KBS, 40#
30 Pull Ups

Betty’s House
5 RFT
12 KB Push Press
20 Box Jumps, 20"

Diane’s House
21-15-9
KB Deadlifts, 40#
Pike Push Ups

Just like visiting family during the holidays, I used some other not so well know Girls.
Completed in 39:35

Circuit Training
Build a snowman aka Frosty.

50 KB Deadlifts+ 50 Squats formed the base
50 Sitt Ups for mid section
20 Push Ups for head
20 Dips for arms
20 Lunges for scarf
10 Sit Throughs for carrot nose
20 Ball Slams for eyes
5 Burpees for hat
2oom Run for pipe

I completed two rounds with 2 minutes rest between

Recovery
Did some icing of my shoulder and applied Voltaren gel
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Old 12-25-2017, 04:22 PM   #1808
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Re: Mike's Mad Log

20171224

Endurance

Frosty Five:5k/5 Miler

Ran this last year and was very disappointed. I was about 2 months post op and hadn't trained at all.
This year was much better. I wanted to do the 5 miler, but opted for the 5k.
Completed in 26:24; the hill wasn't as daunting when your conditioned

20171225

REST DAY


I broke tradition of doing the 12 Days of Christmas, and stayed with my scheduled rest. It was much needed and well deserved after the last week; more running than I've done in quite some time.
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Old 12-26-2017, 05:35 PM   #1809
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Re: Mike's Mad Log

20171226

Weightlifting
Back Squat
5x2 311#

The original weight for today was 310# but wanted to use my new fractional weights, so I added 1#.... and rep scheme was to be 5x1 but I felt good after warm up.
I went just to parallel, and didn't seem to struggle.

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Standing Serratus Row
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Old 12-28-2017, 11:25 AM   #1810
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Re: Mike's Mad Log

20171227

Hero WOD
The Lyon

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.
Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.


Scaled Squat cleans, 135# and STO, 95#
My times were 1:25, 1:27, 1:31, 1:31 and 1:33

Rest easy, Captain Lyon!!

20171228

Weightlifting
3x10 Dumbbell Wide to Close Press, 30#
3x10 Dumbbell Inclined Press, 30#
3x10 Dumbbell Hip Press, 30# https://www.youtube.com/watch?v=hkmakZelRTQ(WSF)
3x10 Dumbbell Chest Cross Over, 10#https://www.youtube.com/watch?v=iy986Lm38_0 (WSF)

Auxiliary Work
3x20 Alternating Hammer Curls, 30#
3x20 Banded Triceps Pushdowns, dbl blue band https://www.youtube.com/watch?v=0sKaM6rKEPs (WSF)

Mobility and Stability
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer https://www.youtube.com/watch?v=cYaGa0TLpSc (WSF)
Rotator https://www.youtube.com/watch?v=Z6dqX2zJQIQ (WSF)
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