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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 01-28-2014 08:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140128[/COLOR][/B]

[B]Endurance[/B]:run:

Almost changed my mind about running this morning after watching the weather forecast....Can't let sub freezing rain stop you, right? :p

3 miles in 26:13

[B][I]Burgener WU
[/I][/B]
[B]WOD[/B]
5 rds
5 Pull ups
8 C&P 115#

I went relatively light on the bar because I wanted to make sure my form was solid. And, no TNG.....Each pull was focused and deliberate.

[B]Core[/B]
2 rds
20 1/2 TGU 18#
40 bicycle crunches

Michael A. Jones 01-30-2014 05:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140129[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squats
4x4 200#

[B]Endurance[/B]
40 minutes of HIIT

Michael A. Jones 01-30-2014 07:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140130[/COLOR][/B]

[B][I]1 minute singles, stretching and 10 ride it downs 50# KB[/I][/B]

[B]WOD[/B]
4 rds
6 KBS 70#
6 Romanian DL 165#

[B]Conditioning[/B]
2 rds on the heavy bag. Each rd was 2:30 with a minute break between.

[B]Core[/B]
30 Evil wheels :evilsmile
20 Power bag wood chop 15#

[B]Endurance[/B]
45 minutes of HIIT

Michael A. Jones 02-01-2014 05:55 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140131[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

Michael A. Jones 02-01-2014 01:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140201[/COLOR][/B]

[B][I]400m jog and active stretching[/I][/B]

[B]Endurance[/B] :run:
2.4 miles in 20:33. I thought I had done 2.5 but fell short.....:o

[B]Endurance Part Deaux[/B]
40 minutes of HIIT with some folks at the park this morning. Great energy and finished the session with some sprints....They never saw that coming;)

[B]WOD[/B]
For Time
30 Warrior swings 45#
60 ball slams 10#
30 Lumberjack press 65#

4:29

Michael A. Jones 02-02-2014 07:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140202[/COLOR][/B]

It was supposed to be a rest day but my daughter convinced me to run a 7k with her this morning.

It was cold and rainy, but we toughed it out. We were even joined by my youngest!! :kicking0:

[B]Endurance[/B] :run:

7k in 43:30. I ran the first 3 miles with my girls but had to cut loose going back. 4 mile was an 8:30 pace.... :bolt:

Michael A. Jones 02-04-2014 09:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140203[/COLOR][/B]

[B]REST DAY[/B] :yawn:


[B][COLOR="red"]20140204[/COLOR][/B]

[B]Endurance[/B]

Strapped on my weight vest and a 25# pack and headed to the park. I wanted to see if I could still do a ruck march by Infantry standards; 15 minute miles.

Finished 6 miles in 1:26:pepper: Next time out, I'll be shooting to do a 12 miler with same standards.

[B]Strength[/B] :weight_l:
Bench
4x8
185#

Michael A. Jones 02-06-2014 06:50 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140205[/COLOR][/B]

[B][I]Pause squats 10x135#[/I][/B]

[B]Strength[/B] :weight_l:
Squats
3x3 295#

[B]Endurance[/B]
I taught 50 minutes of HIIT with some interval running :run: I think everyone enjoyed the variance.

Michael A. Jones 02-06-2014 07:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140206[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
30 sec max reps KB press, left 50#
REST 10 sec
30 sec max reps KB press, right 50#
30 sec rope slams 2"
6 power cleans 100#
6 ball slams 25#
1 minute REST and repeat 2x

Reps, left: 17,18,18 and right: 18,19,18

[B]Core[/B]
3 rds
30 cross crunches
15 back extension

[B]Conditioning[/B]
4 rds on the heavy bag with 45:15 splits

Michael A. Jones 02-07-2014 09:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140207[/COLOR][/B]

[B]REST DAY[/B] :snore:


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