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Michael A. Jones 12-31-2012 06:58 PM

Re: Mike's Mad Log


I felt 90% today!!!:pepper: All of the stretching and rest seem to be paying off. I still waited until this evening to get some gym time in though.

I made absolutely sure to warm up and not go overboard.....:rolleyes:

[B][I]1 rd CFWU[/I][/B]

I failed the 4th lift at 235, so I scaled down 10# and drove on.

4 rds
10 tri extensions 65#
10 floor release PU
10 dips

6rds on the bag with 45:10 splits

Michael A. Jones 01-01-2013 10:20 PM

Re: Mike's Mad Log

I had a pretty restful day considering that we didn't get to bed until about 3:30 this morning.....:cool:


I decided to do BW and resistance band exercises tonight. I'm still not 100%, so I want to forego any unnecessary lifting (cleans, OH anything and squats) until I feel that my back is good to go.

6 rds, 12 ea

ring PU, lunges, core twists and rear fly w/ band, v ups and squats

I was primitive with the band movements. My daughter's bands were too girlie, so I tripled and quadrupled some bungees and went to work.

DIY at it's finest tonight.:p Need to price some quality bands, or refine this.....

6 rds on the reflex bag with 30:10 splits

Michael A. Jones 01-02-2013 08:44 PM

Re: Mike's Mad Log

I felt 100x better today!!! Back to work....


10 minute AMRAP

10 Bulgarian bag C&P 40#
10 KBS 35#
20 Hammer strikes
10 K2E
10 Wall balls 15#
Completed 6 full rds and partial seventh; minus 6 K2E and 10 wall balls

6 rds on the reflex bag with 60:10 splits :smiley_ev

[B]Additional exercises included 3x20 crunches and 3x30 sec planks[/B]

Michael A. Jones 01-03-2013 09:11 PM

Re: Mike's Mad Log

I thought that my injury was getting better but I was wrong.....I woke up in pain and it didn't subside until around 4 p.m.

I did a ton of stretching and mobility exercises to try and loosen up my hips and back. It seemed to do the trick. I was determinedto be active, so i did somehting light.


100 rope undulations
30 stability ball SU~ 8:48

I didn't really work hard for time but I wanted to get my HR up and endorphines flowing....

Michael A. Jones 01-04-2013 12:12 PM

Re: Mike's Mad Log

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

Michael A. Jones 01-05-2013 09:54 PM

Re: Mike's Mad Log


I am still nursing a sore back and hips. :crutch00:It's definitely time to seek some medical treatment.....I have felt like pure crap and really frustrated :wallbash:since late last month due to a lack of running and lifting some heavy weight.

Hopefully, there's nothing serious and I can return to my routine and continue prepping for the half marathon.

Michael A. Jones 01-06-2013 06:07 PM

Re: Mike's Mad Log

[B]REST DAY[/B] :(

I am planning to call for a doctor appointment first thing in the a.m.

Michael A. Jones 01-07-2013 09:28 PM

Re: Mike's Mad Log

So, I went to see the doc today. Went thru the standard Q&A, and didn't receive anything definitive.....I thought it would have been a little more fluid since I go to a clinic on a military installation.:shrug: May have some arthiritis in the hips or problem with my SI joint. I'll find out when my x-rays come back. Also, received a consult to physical therapy.

Besides, I had a new care provider who didn't know my medical history, so I had to explain a lot to her. At least she cleared me to resume working out, in moderation.:kicking0:

[B][I]Rope singles, recommended stretches and 30 push ups[/I][/B]


4 rds
12 Flys w/ resistance bands
10 BB rotations with homemade landmine 70#
4 Pull ups


I've been helping my wife incorporate Crossfit into her workouts, so we did the reflex bag together after her mini WOD of 4 rds: 6 Sotts press, 6 dips and 6 sandbag rows.

9 rds with 30:30 splits (alternating)

Michael A. Jones 01-08-2013 09:22 PM

Re: Mike's Mad Log

[B][B]Active Rest Day[/B][/B]

I wasn't up to really doing a whole hellava lot today.....:(

Still feeling lame and in some pain, so I just walked the stairs in my house and did the doctor recommended stretches.

Michael A. Jones 01-09-2013 09:32 PM

Re: Mike's Mad Log

I felt a little better this evening after popping some Tylenol, so it was back to work.....

[B][I]CFWU plus a buy in of 2x60 single unders[/I][/B]

5 rds
10 BP 155#
30 step ups
15 KB press 30#/hand

5 rds on the bag with 40:15 splits

[I]Cooled down with doctor recommended stretches and Miracle Ball treatment for 10 minutes[/I].

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