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Re: Mike's Mad Log
[B][COLOR="Red"]20190331[/COLOR][/B]
[B]Endurance[/B]:run: I took part in our City Manager's 5k Walk and Run. It was crazy cold :brrr:for this time of year, so I wasn't expecting to run a stellar race. But, to my surprise, I ran it in 24:33 which is a personal best!!! :pepper: [B][COLOR="Red"]20190401[/COLOR][/B] [B]REST DAY[/B] I decided to just do nothing....:dunno: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190402[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Squats Warm Up 5x135# 3x245# Strength Sets 4x4 80% 292# Felt a lot stronger than I thought. I really have missed leg day!! [B]WOD[/B] 6 rounds Medball Throw, 40#[url]https://www.youtube.com/watch?v=gyoviHjQvPE[/url] (WSF) Uphill Broad Jumps, 16 m [url]https://www.youtube.com/watch?v=HUGrgUz9zfE[/url] (WSF) KBS, 80# [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20190403[/COLOR][/B]
[B]WOD[/B] 5 Minute AMRAP 5 Jumping Jacks 5 Inchworms Rest 1 minutes 5 Minute AMRAP 5 Squat Thrusts 5 High Pulls, left and right, 40# Rest 1 minutes 5 Minute AMRAP 5 HRPU 5 Squat Cleans, left and right Rest 1 minutes 5 Minute AMRAP 5 Squat Jumps 5 C&P Rest 1 minutes 1 Minute Alternating AMRAP x 5 Snatch, left Goblet Squat Snatch, right Romanian Deadlift Hollow Hold This one hurt!!! I scored 8, 7, 4, 7+5, and :49, 1:00, :55, 1:00 and :40. [B][COLOR="red"]20190404[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B][COLOR="Black"]Dragon[/COLOR][/B] For Time 5k Run 4 minutes to find 4 rep max Deadlift 5k Run 4 minutes to find 4 rep max Push Jerk [I]U.S. Army Captain Nicholas Rozanski, 36, of Dublin, OH, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, OH, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle-borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.[/I] One of the toughest Hero workouts that I've undertaken!! Total work time was 1:11:00. Deadlift was 350# and Push Jerk 155#. The running portion took my an hour; second 5k was brutal after those deadlifts :eek: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190405[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20190406[/COLOR][/B] [B]Weightlifting[/B] :weight_l: I followed an AthleanX workout structure but had to modify because people at the globo gym suck :ranting2: [url]https://www.youtube.com/watch?v=89e518dl4I8[/url] 1A. Decline Chest Press 3x10, 180-190-200# 1B. Horizontal Cable or Band Crossovers 3x10, 25# 2A. Incline DB Bench Press 2x6, 60# 2B. Low to High Cable or Band Crossovers 3x10, 15# 3A. Dips 3x10 3B. DNA 4A. Seated Pec Flyes 10-8-6-4-2, 50-60-70-85-100# 4B. DNA [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20190407[/COLOR][/B]
[B][COLOR="DarkRed"]Memorial WOD[/COLOR][/B] [B][COLOR="Black"]Ebba[/COLOR][/B] 4 Rounds for Time 74 Double Unders 17 Power Cleans, 110# 14 Shoulder-to-Overhead, 110# 53 calorie Row [I]4 people died in a horrible terrorist act in Stockholm on 7 April 2017. An 11 year old girl named Ebba was one of the victims. So my athlete Martin Sundqvist created this workout for all the CrossFitters in Sweden so we could honor the victims." - coach Kristian Södergran of CrossFit Fristaden The significance of the rep scheme: Four rounds, one for each victim. 74 double-unders for the day (7) and month (4). 17 power cleans for the year. 14 shoulder-to-overhead and 53 calories for the time of the attack (14:53).[/I] Rx except Airdyne for Rower. Completed in 32:40. [B][COLOR="Red"]20190408[/COLOR][/B] [B]REST DAY[/B]:snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190409[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: CrossFit Mainsite Deadlift 5-3-3-1-1-1 235-265-285-325-345-370# That was the heaviest that I've pulled in a while. I felt like I could have went heavier but stayed with the Rx stimulus. [B]WOD[/B] GORUCK Monthly Challenge: Lucky Number 7 Workout #1 Ruck 1 Mile, then 10 rounds 10 Ruck Squats 10 Ruck Push Ups 10 Russian Twists I rucked 2 miles and wore my carrier; ruck was 40# and carrier 20#. I didn't keep time. [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20190410[/COLOR][/B]
[B]WOD[/B] 30 Minute Clock 14 Minute AMRAP 30 Squat Cleans, 40# 6 Partial Get Ups :evilsmile At 16 Minutes, rest 14 Minute AMRAP 30 C&P 30 Sit Ups Lost track of rounds during first AMRAP because I was coaching. The second one netted 3+30. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190411[/COLOR][/B]
[B]WOD[/B] GORUCK Monthly Challenge: Lucky Number 7 Workout #2 5 Rounds 10 Walking Ruck Lunges, 30# 10 Plank Pull Throughs 10 Overhead Press 200m Ruck (AFAP) 14:30 [B]Weightlifting[/B]:weight_l: Cleans Hypertrophy Sets 5x5 83%plus 155# [B]WOD II[/B] 4 Rounds. 4 MTC (Minutes To Complete) 30 High Pulls, 40# 10 Burpees 30 Goblet Lunges Cash Out- 400m Run [B]Conditioning[/B]20 Minutes of Interval Training [B][COLOR="red"]20190412[/COLOR][/B] [B]REST DAY[/B]:yawn::yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190413[/COLOR][/B]
[B]WOD[/B] Goblet Squats, 40# Snatch Box Jumps Push Press Jumping Jacks 1 Minute Rest 1 Minute AMRAP 10 Curtsy Squats 10 Mountain Climbers 2 Minute Rest Augmented FGB with a 1 Minute AMRAP. We did 4 total rounds; didn't count rep. [B][COLOR="red"]20190414[/COLOR][/B] [B]Endurance Bootcamp [/B] :run: My daughters, a friend and I participated in a community bootcamp fun run. 2 miles with 4 circuit stations. Finished in 45:48. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190415[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20190416[/COLOR][/B] [B]Bootcamp[/B] Joined my friend and her classes this morning. HIRT workout was 20:10 x4. Double Bow Extension [url]https://www.youtube.com/watch?v=17vC7588bZY[/url] (WSF) Rows Squat Pulses Mountain Climbers Skaters Push Press Weighted Toy Soldiers Triceps Kickbacks Squat Jumps High Pulls Ran about 150m after each, and finished with core work. [B]WOD[/B] WOD GORUCK Monthly Challenge: Lucky Number 7 Workout #3 1 Mile Ruck (1.5 for me), then 10 Rounds 50m Suitcase Carry High Pulls 25m Bear Crawls Ruck was 30# and wore 20# carrier throughout. Ruck took 22:36 and workout was 22:03. |
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