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

Michael A. Jones 04-21-2017 08:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170421[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
2 x15 each D1/D2, Red band
30 Inclined Push Ups
Anterior Deltoid Press 2x10 5# [url]https://www.youtube.com/watch?v=aUT0mmYPidI[/url] (WSF)
Shoulder Matrix [url]https://www.youtube.com/watch?v=6sNJxctsQY8[/url] (WSF) 15#

Michael A. Jones 04-23-2017 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170422[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Power Cleans
5x10 75#

First time doing cleans with a tab bit of weight....It wasn't too bad. I do have a long way to go in order to get back my strength and form.


[B][COLOR="red"]20170423[/COLOR][/B]

[B]Conditioning[/B]40 Minutes of interval training

[B]Circuit Training[/B]
Mary used 12 Days of XMas format on us....:cool:
Squats
Mountain Climbers
Hip Thrusts
Burpees
Plank
Jumping Jacks
Box Jumps

Michael A. Jones 04-26-2017 08:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170424[/COLOR][/B]

[B]REST DAY[/B]:zombie:

Michael A. Jones 04-26-2017 08:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170425[/COLOR][/B]

[B]Endurance[/B]:run:

Woke and decide it was the day to log some serious mileage...since I've been slacking of late.

10 miles in 1:36:37.

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
And, a ton of lower body stretching!!!:p

Michael A. Jones 04-26-2017 09:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170426[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
2 x15 each D1/D2, Red band
30 Inclined Push Ups
Anterior Deltoid Press 2x10 5#
Shoulder Matrix 15#

[B]Conditioning[/B] 40 Minutes of HIIT

[B]WOD[/B]
Birthday workout for a friend. We titled it the Gift of Gab.
19:67 minute AMRAP
4 Toes To Bell
27 KBS 40#
Cash Out- 50 Around The World Holds
I think that I did around 16 to 17 rounds.....:shrug:

Michael A. Jones 04-28-2017 07:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170427[/COLOR][/B]

[B]Hero WOD[/B]
[B][COLOR="Blue"]Klepto[/COLOR][/B]
4 RFT
27 Box Jumps
20 Burpees
11 Squat Cleans

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

I had just departed Kabul when this incident occurred. :( Rest easy, Sir!!

I scaled box jumps to 20" and cleans were 75#. Completed in 25:00. I think that the box jumps took more out of me that the burpees. :hammer00:

Michael A. Jones 04-28-2017 08:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170428[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
5 x 5 second hold Eccentric Flexion, Red band
Anterior Deltoid Press 2x10 5#
Shoulder Matrix 15#

Michael A. Jones 04-29-2017 01:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170429[/COLOR][/B]

[COLOR="Blue"][B]Hero WOD[/B][/COLOR]
Manion
7 RFT
400 meter Run
29 Goblet Squats 25#

First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

Scaled Goblet Squats for Back Squats at the park. I completed the WOD in 21:44. Still a challenging workout with less weight. Everyone dug deep to finish this one to pay their respects to 1Lt Manion. Rest Easy!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release

Michael A. Jones 05-01-2017 08:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170430[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Anterior Deltoid Press 3x5 10#
Shoulder Matrix 10#


[B][COLOR="red"]20170501[/COLOR][/B]

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release

[B]WOD[/B]
10 Minute AMRAP
20 DUs
10 Push Ups
20 Second Plank

8 rounds

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
Trevor
For Time (Team of Four)
300 Modified Pull Ups
400 Push Ups
500 Sit Ups
600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement.

My team completed the WOD in 28:10.

Michael A. Jones 05-03-2017 08:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170402[/COLOR][/B]

[B]WOD[/B]
Three AMRAPs in 30 minutes
10 minute AMRAP
5 Strict Pull Ups
10 Ball Slams 15#
15 KBS 50#
Rest 3 minutes
Then, 10 minute AMRAP
20 Double Unders
100m Shuttle Sprint
5 Burpees
Rest 3 minutes
Then,10 minute AMRAP
15 Tire Flips 140#
30 Push Ups
45 Butterfly Sit Ups

Scores were 5+5, 6 and 2+15+30+11

[B][COLOR="red"]20170403[/COLOR][/B]

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release

[B]Conditioning[/B] 42 Minutes of interval training

Michael A. Jones 05-04-2017 08:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170504[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlidts
2-2-2-2-2
225-245-265-295-315#

it was awesome getting back to deadlifts!! Doubles were unbroken until the last set. Grip was good but posterior chain wasn't quite there....I took a few breaths and got the second pull in.

I knew that I had lost a lot of strength since injuring my shoulder. Today showed me that it is time to reset, and get strong again.

[B]Conditioning[/B] 25 minutes of Interval training; used a modified version of the 7 Minute Workout with 2 minute rest between 3 rounds.

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Anterior Deltoid Press 3x5 5#
Shoulder Matrix 10#

Michael A. Jones 05-06-2017 05:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170505[/COLOR][/B]

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches

[B][COLOR="Red"]20170506[/COLOR][/B]

[B]Endurance[/B]
Ran 1.7 miles as a warm up and verification of run route for my class.

[B]WOD[/B]
8 minute AMRAP
5 Goblet Squats 25#
10 Mountain Climbers
15 Snatch
Rest 2 minutes
Then, 8 minute AMRAP
20 Double Unders
100m Sprint
5 Burpees
Rest 2 minutes
Then, 8 minute AMRAP
5 Box Jump 22"
10 C&P 25#
15 Butterfly Sit Ups

Scores were 10, 5 and 6 rounds.

[B]Weightlifting[/B] :weight_l:
Squats
[I]Warm Up 10 x 135#[/I]
5-5-5-5
225-255-285-315#

My legs held up great but felt a bit of pressure on my left shoulder; first time lifting substantial weight in the high bar position since my injury. It wasn't painful but made me aware....

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release

Michael A. Jones 05-07-2017 05:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170507[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Manuel[/B] with 20# Vest
5 Rounds for Reps in 50 minutes

3 minutes of Max *Modified Rope Climbs
[url]https://www.youtube.com/watch?v=WgOfz8mjUvA[/url] (WSF)
2 minutes of Max Air Squats

2 minutes of Max Push-Ups

3 minutes to Run 400m
After the run, rest for the remainder of the 3 minutes before beginning the next round.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

518 Reps: 18 rope climbs, 290 Squats and 210 Push Ups; *I counted every third ascent as a standard 15' climb as I had it anchored to my 7' rack....

This is the second Hero WOD that nearly broke me. That third round.....:evilsmile I saw Pukie on multiple occasions and hurt so bad. Extremely humbling...Rest easy, Captain!!! :thanx:

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches

Michael A. Jones 05-09-2017 07:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170508[/COLOR][/B]

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

[B][COLOR="red"]20170509[/COLOR][/B]

[B]Endurance[/B]:run:

Used a little of Jeff Galloway's Run/Walk philosophy for today's training. I ran for 4:00 and walked for 1:00. Completed 3 miles in 26:10 which isn't off from my average 3 mile times, and I didn't feel spent afterwards.

[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
3x5 D1/D2 7/3#
Band Iron Cross Stretch [url]https://www.youtube.com/watch?v=cVhyuSC0i8g[/url] (WSF)
3x10 Banded Iron Cross [url]https://www.youtube.com/watch?v=aL0QMnady50[/url] (WSF)
Shoulder Matrix 10#

Michael A. Jones 05-10-2017 09:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170510[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

I was planning to work deadlifts and came across this....[url]https://www.youtube.com/watch?v=ADchEOnRnnI[/url] (WSF)

5 rds
5 Deadlifts 345# 16" blocks
5 Deadlifts 230# 2" blocks
5 Deadlifts 135#
Rested 2 minutes between rounds.

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Shoulder Matrix 10#
SmashweRX Method #1 [url]https://www.youtube.com/watch?v=CDSLWU2DCUI[/url] (WSF)
SmashweRX Method #2 [url]https://www.youtube.com/watch?v=9FpN55EzLMs[/url] (WSF)

[B]Partner WOD[/B]
25 Minute Clock
One member runs 200m
Second member completes AMRAP
12 Split Snatches 25#
12 Box Jumps 20"
12 Push Ups

Rest 1 Minute every second round.

My partner and I completed 9+10

Michael A. Jones 05-11-2017 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170511[/COLOR][/B]

[B]Active Rest Day[/B]

I wanted to give my poor shoulder a proper rest, and work some mobility for my hips. My coworker Mary and I had a talk about my hip mobility or lack of....
I'm digging Trevor Bachmeyer and his tips and drills. I already have noticed some degree of change in my ROM since following him.

Used the following for hips:
SmashweRX Hip Matrix #1 [url]https://www.youtube.com/watch?v=qXuiz9utJVM[/url] (WSF)
SmashweRX Hip Matrix #2 [url]https://www.youtube.com/watch?v=_D2x_wCsQcg[/url] (WSF)
SmashweRX Hip Matrix #3 [url]https://www.youtube.com/watch?v=XA0kHCniUSU[/url] (WSF)

Michael A. Jones 05-13-2017 03:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170512[/COLOR][/B]

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

I volunteered to lead some fitness demos for a local middle school. I didn't plan on spending the entire day there, but the kids needed some push and I meet some other awesome trainers ranging from CrossFit, Parkour, and Salsa dancing....
I was cooked afterwards, so took the evening to just rest.

[B][COLOR="red"]20170513[/COLOR][/B]

[B]WOD[/B]
Jonesworthy Redux
80, 64, 48, 32, 24, 12
Squat
40, 32, 24, 16, 12, 6
KBS
20, 16, 12, 8, 6, 3
Hand Release Push Ups

I exchanged hand release push ups for pull ups in the Gym Jones classic. I used a 40# KB and finished in 10:40.

[B]Weightlifting[/B] :weight_l:
5x 135# Front Squat

4 x 2 ATG Front Squats 205#

I really struggled to find a solid rack position. My body fought itself for a spell until I settled in but I noticed how much muscle mass that I've lost in the anterior and lateral deltoids.
The bar didn't "feel" right and the pressure on my shoulder kept me from doing more weight.

[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Anterior Deltoid Press 3x5 5#
Shoulder Matrix 10#

Michael A. Jones 05-15-2017 02:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170514[/COLOR][/B]

[B]WOD[/B]
4 RFT with 90 seconds rest between
16 Cals on Airdyne
16 Sandbag DL 65#
16 Sandbag Cleans/ G2S (alternating each round)
15:45
~Rest 2 minutes~
4 RFT with 90 seconds rest between
16m Sandbag Carry
32m Sandbag Shuttle
16m Walking Sandbag Lunges
7:45
~Rest 2 Minutes~
4 RFT with 60 seconds rest between
16 Lateral Box Overs
4 Sandbag Front Squats
5:36

[B]Mobility and Strength [/B] :weight_l:
SmashweRX Method #1
SmashweRX Method #2
Adhesive capsulitis release
Anterior Deltoid Press 1x25 10#
Shoulder Matrix 10#

[B][COLOR="red"]20170515[/COLOR][/B]

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

Michael A. Jones 05-17-2017 08:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170516[/COLOR][/B]

[B]Endurance[/B]:run:

Hit the trails for a 4 mile run. I had forgotten how challenging off pavement running can be....The hills did a fine job of jarring my memory...:eek:

[B]Conditioning[/B] 30 Minutes of HIIT

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches

[B][COLOR="red"]20170517[/COLOR][/B]

[B]Conditioning[/B] 30 Minutes of HIIT

[B]WOD[/B]
30 minute AMRAP
8 Burpees
20 KBS 40#
6 Burpees
20 KBHP
4 Burpees
20 T2Bell
2 Burpees
Goblet Squats, as many reps as possible
Rest 90 Seconds

I finished with 5 rounds and 160 Goblet Squats. Fashioned this one after 13.1...:smiley_ev

[B]Mobility [/B]
SmashweRX Method #1
SmashweRX Method #2

I didn't want to overdo it on my shoulder as I will be going to see my PT in the a.m. I don't want to be too sore and not demonstrate good ROM.

Michael A. Jones 05-19-2017 02:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170518[/COLOR][/B]

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

I went to PT, and she says that my ROM has gotten better but I need to really improve on strength. I have a series of exercises to do that focus on my serratus and scapular stability/strength.


[B][COLOR="red"]20170519[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
Warm Up 5x 135#

Work Set
5x 225#
5x 315#

[B]Auxiliary Work[/B]
Ground Base Squat 3 sets 5x 225#[url]https://www.youtube.com/watch?v=u417kGLbMxo[/url] (WSF)
KBS 5x 10 70#
Catapults 3x 5 30# [url]https://www.youtube.com/watch?v=u417kGLbMxo[/url] (WSF)
Seated Rows 3x 10 60#

Michael A. Jones 05-21-2017 03:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170520[/COLOR][/B]

[B][COLOR="SeaGreen"]Birthday WOD[/COLOR][/B]
Marco X
5 RFT
20 Alternating Snatch 25#
19 Box Jumps 24#
86 Standing Cross Crunches [url]https://www.youtube.com/watch?v=2BO-eJZN3ks[/url] (WSF)
Cash Out- 800m Run

18:00

[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Banded Serratus Punch [url]https://www.youtube.com/watch?v=6KIkgFN5YRM[/url] (WSF)


[B][COLOR="Red"]20170521[/COLOR][/B]

[B]Conditioning[/B]
40 Minutes of interval training

[B]Circuit Training[/B]
20-1
Box Squats
Inclined Push Ups
Run around B-Ball Court after each round

Michael A. Jones 05-22-2017 08:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170522[/COLOR][/B]

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

I.DID.ABSOLUTELY.NOTHING.:D

Michael A. Jones 05-24-2017 10:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170523[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Wood[/B]
5 RFT
Run 400 m
10 Burpee Box Jumps, 24"
10 SDLHP 95#
10 Landmine Thruster 95#[url]https://www.youtube.com/watch?v=Rl6_tlNRIH8[/url] (WSF)
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

I still don't have the strength to get overhead let alone the mobility, so I subbed landmine version for standard thrusters. Completed in 25:00

[B]Spartan WOD[/B]
3 Rds
Run 2 minutes
30 second plank
Run 2 minutes
30 second hollow hold

I covered just under 1.5 miles during this workout. During the last round, I decided to shoot for 1 minute plank and hollow; made the plank but fell short on the hollow.....

[B]Mobility and Strength [/B] :weight_l:
SmashweRX Method #1
SmashweRX Method #2
Adhesive capsulitis release
Serratus Anterior Press 16# [url]https://www.youtube.com/watch?v=udHAp2EStH0[/url] (WSF)
2x10 Banded Iron Cross

Michael A. Jones 05-24-2017 08:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170524[/COLOR][/B]

[B]WOD[/B]:run:
4 rounds for quality
200m Run 80-95%
50m Recovery Jog
200m 80-95%
50m Recovery Jog
100m Recovery Walk
4 Single Leg Deadlifts, L&R 25#
4 Sit Throughs
2 Minutes Rest

Everyone n class had been dreading this workout, but most found that it was challenging and fun....;)

Michael A. Jones 05-25-2017 09:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170525[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
V Squat
Warm up 5x 180#
5x3 360#

Front squat
10x 45#
5x5 115#

RDL 5x 10
80#

3x10 Loaded Lunges 80#

Calf raises
3x 20
180#

KBS
3x 10 70#

[B]Mobility[/B]
SmashweRX Method #1
SmashweRX Method #2

[B]Circuit Training[/B]
40 minute Clock
20m Suicides
Broad Jumps and 2x 10 Split Jerks
Agility Ladder and Lateral Box Overs (four in line)
10 KBS and 10 Butterfly Sit Ups
200m Run
Rest 3 Minutes

I went through the circuit 5 times. It was hot as hell too!!!

[B]Conditioning[/B] 30 minutes of HIIT

Michael A. Jones 05-26-2017 06:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170526[/COLOR][/B]

[B]Active Rest Day[/B]

I'm so sore from yesterday...I took the day to hydrate, stretch and work some mobility.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills [url]https://www.youtube.com/watch?v=bg4wuVNMiCM[/url] (WSF)

SmashweRX Hip Matrix #1
SmashweRX Hip Matrix #2
SmashweRX Hip Matrix #3

Michael A. Jones 05-28-2017 03:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170527[/COLOR][/B]

[B]Endurance[/B] :run:

2 miles following Galloway's Run/Walk Protocols. Finished in 17:50.

[B]WOD[/B]
30 Minute AMRAP
300m Run
30 Burpee Broad Jumps
30 Loaded Russian Twists 30#
Single Dumbbell Grace 30#
Rest 90 Seconds

3+Run+Burpees+Russian Twists

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2

[B][COLOR="red"]20170528[/COLOR][/B]

[B]Circuit Training[/B]
Tier Workout with 30 seconds per. 12 Days of Christmas format
Push Up
Sprint
Lateral Shuffle to Squat
Rotational Planks
Squat Jumps
Grasshoppers
Burpees

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

Michael A. Jones 05-29-2017 06:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170529[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[COLOR="blue"]Murph Challenge[/COLOR]
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.'

Rx and new PR at 49:21!!:pepper:

I was worried about the pull ups but they weren't that much of a burden. My daughter struggled with them this year, so her focus is to do better next year. She finished in 1:12:00.

I partitioned the workout 5-20-25.....

We did the WOD on JBSA-Randolph and there were 10 others participating.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

Michael A. Jones 05-30-2017 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170530[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Biceps Tendon [url]https://www.youtube.com/watch?v=lhebmRQs_rg[/url] (WSF)
10 Serratus Push Up [url]https://www.youtube.com/watch?v=WFUOIQuNZBg[/url] (WSF)
Serratus Anterior Press 10#

Michael A. Jones 06-02-2017 06:33 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170531[/COLOR][/B]

[B]Conditioning[/B] 30 Minutes of HIIT

[B]WOD[/B]
4 rounds, 6 Minute AMRAP
10 DB Squat Cleans 25#
6 Jackknifes
10 C&P
20 Double Unders
2 Minutes rest between

4
3+6+10+10
3+6+10+8
3+6+10+4

[B][COLOR="red"]20170601[/COLOR][/B]
Mainsite WOD

10 200-meter sprints
Rest as needed between efforts.
Post best and worst times.

Best- :31
Worst- :38

[B]Conditioning[/B] I did about 15-20 minutes of interval training with my class. I was pretty gassed from the sprints....:run:

Michael A. Jones 06-03-2017 02:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170602[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
Serratus Anterior Press 10#


[B][COLOR="red"]20170603[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
20 G2O 25#
400m Anyway DB Carry
Rest 2 Minutes

5 rounds


3 Rounds
Deadlifts 185#- 60 seconds
Lateral Box Overs– 30 seconds
Rest 2 minutes

3 Rounds
KBS 70#- 60 seconds
Airdyne– 30 Seconds
Rest 2 minutes

3 Rounds
Sledgehammer Slams 20# – 60 Seconds
Burpees – 30 Seconds
Rest 2 minutes

3 Rounds
Power Cleans 115# – 60 Seconds
Mountain Climbers -30 Seconds
Rest 2 minutes

This a total buttkicker!!!!:yikes: Got the idea from Funk Roberts.


[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Old School Pulley
Banded Serratus Punch, Blue Bands
SmashweRX Scapulohumeral Rhythm 2.5#(minus OH press)[url]https://www.youtube.com/watch?v=Kpd-EsRygYQ[/url] (WSF)
SmashweRX Method #1
SmashweRX Method #2
Serratus Anterior Press 10#

Michael A. Jones 06-05-2017 09:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170604[/COLOR][/B]

[B]Endurance[/B]:run:

Run/Walk Protocols for 4 miles. I completed in 35:28. I used a 4:00/1:30 ratio and it felt really good. I wasn't gassed afterwards and made a very respectable time; better than some previous 4 milers...

[B]Conditioning[/B] 4 rounds of Tabata with Mary.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Old School Pulley

[B][COLOR="red"]20170605[/COLOR][/B]

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

Michael A. Jones 06-06-2017 06:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170606[/COLOR][/B]
[B]WOD[/B]
[B][COLOR="Blue"]D-Day Tribute[/COLOR][/B]
6 minute AMRAP x 5 Rounds
with 20# vest
Utah
19 KBS 1.5 pood
44 Sit Ups: 4 rds

Omaha
6 Hang Cleans 95#
30 DUs: 3+6+10

Gold
19 D-Ball G2OS 40#
44 Flutterkicks: 3+19

Juno
6 Squats 135#
30 Bench Jump Overs: 4+6

Sword
19 Push Ups
44 Jackknifes: 3

Cash out: 73 cal on Airdyne

6 represents the day of the invasion, the 5 rounds are symbolic of the shoreline being divided into sections: Omaha, Gold, Juno, Sword and Utah, and the repetitions stand for the year and time. Finally, the calories on the AD for the 73rd anniversary.

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Old School Pulley
Banded Serratus Punch, Blue Bands
SmashweRX Scapulohumeral Rhythm 2.5#
SmashweRX Method #1
SmashweRX Method #2
Serratus Anterior Press 10#

Michael A. Jones 06-07-2017 08:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170607[/COLOR][/B]

[B]Endurance[/B] :run:

Modified Jeff Galloway's Run/Walk protocols for today's session which was dedicated to Global Running Day.
Mile One was at 95% ME, then I walked for 400m, jogged 800m, walked 400m and 95% for last mile. I finished in 26:14, and was not as gassed again. I think that next time out, I'll follow the same except run the second mile at about 75% and see how I fare...

[B]WOD[/B]
AMRAP 30
300m Run
30 KBS 40#
30 Push Ups
30 Butterfly SUs
30 Goblet Cossack Lunges :evilsmile [url]https://www.youtube.com/watch?v=QRvo27fvRJ8[/url] (WSF)
30 Burpees
30 Core Halos
30 KB Squat Cleans [url]https://www.youtube.com/watch?v=pWRs0aiYY8c[/url] (WSF)

I was 20 Squat Cleans from completing 3 rounds. Cossacks were the hardest movement tonight....

Michael A. Jones 06-08-2017 08:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170608[/COLOR][/B]

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

Michael A. Jones 06-09-2017 11:53 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170609[/COLOR][/B]

[B][I]Warm Up[/I][/B]

5:00 on Airdyne
10:00 Dynamic stretching
5x 135# Back Squats

[B]Weightlifting[/B] :weight_l:
Mainsite WOD
Back squat 5-5-5-5-5
225-245-260-285-290#

I am satisfied with today's performance but need to get serious about strength again...My shoulder has kept me back, but it's almost a year from when I injured myself initially....
One day at a time though. ;)

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Four Shoulder Drill
SmashweRX Biceps Tendon :evilsmile
25 Scapular Push Up
Serratus Anterior Press 10#

Michael A. Jones 06-10-2017 04:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170610[/COLOR][/B]

[B]Circuit Training[/B]
3x5 Dumbbell Complex
Romanian DL 50#
Row
Hang Clean
Front Squat

2x15
Snatch, Left and Right 15#
Get Up Sit Up, Left and Right

3x20
Lunge with Curl 24#
Crush Floor Press

2x5
Single Leg DL, Left and Right 50#
Renegade Row, Left and Right

[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Scapulohumeral Rhythm 2.5#
SmashweRX Method #1
SmashweRX Method #2

Michael A. Jones 06-12-2017 08:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170611[/COLOR][/B]

[B]Conditioning[/B] 35 Minutes of HIIT with Mary at the park. :evilsmile

[B]Circuit Training[/B]
4 rounds
Pulse Lunges, right and left
Uneven Push Ups, right and left
Single Unders
5m Lateral Shuffles

2 laps around b-ball court after each round.

[B][COLOR="red"]20170612[/COLOR][/B]

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

Michael A. Jones 06-14-2017 08:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170613[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
4 rounds
20 DB Crush Press 50#
20 Bent Rows 60#
20 Inclined Push Ups
20 Ring Rows

[B]Auxiliary Work, Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
Corner Stretch
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Four Shoulder Drill
4x 10 Banded Iron cross
4x 20 Hammer Curls 30#
4x 20 Kickbacks
4x 10 Serratus Anterior Press, left and right 12#
2x 10 Band Pull Aparts
2x 10 No Money Drill

[B]Conditioning[/B] 35 minutes of interval training


[B][COLOR="red"]20170614[/COLOR][/B]

[B]WOD[/B]
[COLOR="Blue"][B]1775[/B][/COLOR]

Complete as many rounds as possible in 60 minutes of:
17 power cleans 95#
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

I completed 4 rounds +17+75+ 200m barbell carry :kicking0:

Michael A. Jones 06-16-2017 04:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170615[/COLOR][/B]

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

Payed a visit to my PT and she was pleased with my "progress." I had gained 2 degrees more ROM. :rolleyes: I don't have to return for any follow ups, but she invited me to swing in ever so often for mobilizations.
:thanx:

[B][COLOR="red"]20170616[/COLOR][/B]

[B]Endurance[/B]:run:
I ran an excellent 3 miles this morning. I didn't go all out but pushed comfortably to maintain a sub 8:30 pace. Didn't quite make it but I was very satisfied.
Mile 1- 8:35
Mile 2- 8:12
Mile 3- 8:33

True time was 25:20.

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Four Shoulder Drill


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