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Michael A. Jones 02-19-2014 09:26 PM

Re: Mike's Mad Log

40 minutes of HIIT at the lake

Michael A. Jones 02-21-2014 07:49 PM

Re: Mike's Mad Log

[B][I]Burgener WU and dislocates[/I][/B]

OHS.....Time to beat the goat:rolleyes:

I began working with my 3# PVC trainer, then progressed to a 25# bar for 15 minutes of work. I think it went well. I did noticed that my shoulder mobility sucked though. I really need to work on that area.

Anyhow, I stepped up to an empty Oly bar to finish practicing for an additional 10 minutes.

40 minutes of HIIT



I did some review and stretched in prep for certification this weekend. I'm extremely nervous for some reason....:confused:

Michael A. Jones 02-22-2014 05:47 PM

Re: Mike's Mad Log

Level 1 cert went extremely well today!!:pepper: It seemed like most were new to the sport, and were attending the course to better themselves through exposure.

I learned and relearned a ton. OHS will not get the best of me for long....;)

15 thrusters 95#
12 burpees


We have some excellent coaches, and I'm looking forward to tomorrow!

Michael A. Jones 02-24-2014 10:28 AM

Re: Mike's Mad Log

I finished up with the Level 1 cert. The test had me sort of nervous....:holysheep:

All in all, it was a great experience! I am glad that I had the opportunity to attend, and hopefully got good marks and can call myself a Level 1 Crossfit Trainer.

8 min AMRAP
8 true push ups
10 MB cleans 20#
12 sit ups

This WOD was more for coaching points...But, I think I finished with 6 minus 6 sit ups....


[B]REST DAY[/B] :thumbs_up

Michael A. Jones 02-25-2014 07:52 PM

Re: Mike's Mad Log

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

I practiced muscle snatching for 10 minutes using 75#. I felt that my bar path was solid but need to work on extending my hips and driving up on the 2nd pull.

That was one of the things that was pointed out at the L1 cert. I'll be practicing more often...

5 KB snatch, right 50#
10 KBS 50#
5 KB snatch, left 50#
15 cross crunches

Finished in 6:20

40 minutes of HIIT

Michael A. Jones 02-26-2014 03:33 PM

Re: Mike's Mad Log

[B][I]1 minute singles, ham and quad rolling and 10x135# squats[/I][/B]

[B]Strength[/B] :weight_l:
Dead Stop Squats
5x5 225#

This technique was vicious:evilsmile I began with a decent weight to allow for good form. Similiar to box squatting but I was able to go further into the hole on these.

Michael A. Jones 02-27-2014 08:02 PM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

I hadn't run in about 9 days, so I wasn't expecting anything spectacular.

Still managed 2 miles in 16:14:kicking0: I wasn't really breathing hard but my body was aching during the last 1/2 mile. My second mile was slightly faster....


I spent 15 minutes working up to a push press 1RM; I'd never found my 1RM when I dabbled in strength training. Anyhow, I wanted to work on hip drive since it was pointed out as a deficiency at L1 seminar.

Push press 1-1-1-1-1-1-1

I could have probably started heavier....

4 rds
4 PP 150# (70% of 1RM)
8 dips

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

Michael A. Jones 02-28-2014 08:38 PM

Re: Mike's Mad Log

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

Michael A. Jones 03-01-2014 08:28 PM

Re: Mike's Mad Log


30 minutes if HIIT at the park.

Michael A. Jones 03-02-2014 03:33 PM

Re: Mike's Mad Log

I received my email confirmation that I passed the L1 certification!!!:super: Words cannot describe how great it was to read the words....

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

[B]Strength[/B] :weight_l:
Cleans 1-1-1

4 rds
5 cleans 135#
10 ball slams 25#

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