Re: Mike's Mad Log
 

[B][COLOR="Red"]20180617[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Josie[/B]
For Time
1 mile Run
Then, 3 Rounds of:
30 Burpees
4 Power Cleans, 135#
6 Front Squats
Then, 1 mile Run
Wear a Weight Vest, 20#

[I]Deputy U.S. Marshal Josie Wells, 27, of Harleston, Mississippi, was killed in the line of duty on March 10, 2015. Wells began his career with the Marshals Service in January 2011 and was assigned to the Southern District of Mississippi in September 2014.

He enjoyed training CrossFit with his friends and colleagues, especially when the workouts involved running or power cleans.

He is survived by his wife, Channing, and son, Josie Jr.[/I]

Completed in 35:45

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180618[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180619[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
3x5
135-225-315-335-345#

Had to reset on the final rep...

[B]Mobility[/B]
SmashweRx Shoulder Impingement
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180620[/COLOR][/B]

I felt really lethargic today.....:yawn: I did muster enough motivation to knock out a quick workout.

[B]WOD[/B]
4 Rounds
15 Ring Rows
10 DB High Pulls, right and left, 45#

[B]Mobility[/B]
SmashweRx Shoulder Impingement
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180621[/COLOR][/B]

[B]Endurance[/B]
4 Mile Split Tempo Run in 33:28. I held a really solid pace until the last mile....The humidity was horrid. Still satisfied that I could maintain during the summer months compared to when the weather is more pleasant.

[B]WOD[/B]
4 Person Team WOD For Time
400m Sandbag Team Run, 100 Ground to Shoulder, 30#
400m Sandbag Team Run, 100 Rack Lunges
400m Sandbag Team Run, 100 Push Ups
400m Sandbag Team Run, 100 Thrusters
400m Sandbag Team Run

My team finished first in 23:50. :king:

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

[B][COLOR="red"]20180622[/COLOR][/B]

[B]Active Rest Day[/B]
Since I cannot get into yoga as much, I decided to try something new. Our fitness program offers Qigong but I was unbable to make the class this morning. So, YouTube it is...[url]https://www.youtube.com/watch?v=IyINAjEoTIs[/url] (WSF)
I like this much better than yoga; more fluid and active. :kicking0:

[B]Mobility[/B]
SmashweRx Shoulder Impingement
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180623[/COLOR][/B]

[B]WOD[/B]
200m Run, then
27-21-15-9
High Pulls, 35# [url]https://www.youtube.com/watch?v=yufUxBI43BE[/url] (WSF)
Goblet Squats
800m Run, then
40-30-20-10
C&P
2-4-6-8
Burpees, then
60 Push Ups
200m run
30 Thrusters
400m Run
30 Thrusters, 35#[url]https://www.youtube.com/watch?v=uYSeID8zE_4(WSF[/url])
200m run
60 Push Ups
24:24

[B][COLOR="red"]20180624[/COLOR][/B]

[B]Endurance[/B]:run:
3 miles in 26:58

This was supposed to be a slow, recovery run...:cool:

[B]Mobility and Recovery[/B]
SmashweRx Shoulder Impingement
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Qigong Five Elements [url]https://www.youtube.com/watch?v=o-tZe2uT958&index=1&list=PLU9NgUEIE-dolv3gA_N2lPgMPTOEe8P5r[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180623[/COLOR][/B]

[B]WOD[/B]
200m Run, then
27-21-15-9
High Pulls, 35# [url]https://www.youtube.com/watch?v=yufUxBI43BE[/url] (WSF)
Goblet Squats
800m Run, then
40-30-20-10
C&P
2-4-6-8
Burpees, then
60 Push Ups
200m run
30 Thrusters
400m Run
30 Thrusters, 35#[url]https://www.youtube.com/watch?v=uYSeID8zE_4(WSF[/url])
200m run
60 Push Ups
24:24

[B][COLOR="red"]20180624[/COLOR][/B]

[B]Endurance[/B]:run:
3 miles in 26:58

This was supposed to be a slow, recovery run...:cool:

[B]Mobility and Recovery[/B]
SmashweRx Shoulder Impingement
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Qigong Five Elements [url]https://www.youtube.com/watch?v=o-tZe2uT958&index=1&list=PLU9NgUEIE-dolv3gA_N2lPgMPTOEe8P5r[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180625[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180626[/COLOR][/B]

[B]Endurance[/B] :run:

8 mile ruck march with plate carrier, 35# pack and dummy weapon. Goal was to maintain a 15 minute mile which is Infantry standards.

Finished by the skin of my teeth in 1:59:58:yikes: It began to rain at mile 6 and I laughed to myself because it took me back to my time in service :rofl:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180627[/COLOR][/B]

[B][COLOR="MediumTurquoise"]PTSD Awareness WOD[/COLOR][/B]

I modeled this from the British charity WOD called Bathgate PTSD.

P.T.S.D. (Physical Training Stress Deterrent)
22 minute AMRAP
1 min Deadlifts, 95#
1 min Pendlay Rows
1 min Power Cleans
1 min Front Squats
1 min Push Press
1 min Back Squats
1 min Burpees
1 min HRPU
1 min Sit Ups
1 min Mountain Climbers
1 min Plank
1 min Double Unders
1 min KBS, 53#
1 min KB High Pull
1 min Goblet Squats
1 min Pull Ups
1 min Knee to Elbows
1 min Tuck Jumps
1 min Flutterkicks
1 min Box Jumps, 20”
1 min Lunges
1 min Squat Hold

Completed 860 reps

[B][COLOR="Red"]20180628[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Danny Dietz[/B]
For Time
1 mile Run
26 Power Cleans, 135#
80 Push Ups
1 minute Rest
600m Run
28 Front Squats, 185#
50 Pull Ups

[I]On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times.

Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. Ge died on June 28, 2005.

The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times.[/I]

Dedicated to Danny and all those lost during Operation Red Wings!! Completed in 22:58.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180629[/COLOR][/B]

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

[B][COLOR="red"]20180630[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Hotshots 19[/B]
6 RFT
30 squats
19 DB cleans, left and right, 35#[url]https://www.youtube.com/watch?v=diijuK08UnM[/url] (WSF)
7 DB High Pulls, left and right
Run 400m

[I]Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

In memory of Jesse Steed (36), Wade Parker (22), Joe Thurston (32),
William Warneke (25), John Percin (24), Clayton Whitted (28),
Scott Norris (28), Dustin Deford (24), Sean Misner (26),
Garret Zuppiger (27), Travis Carter (31), Grant McKee (21),
Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21),
Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30),
Robert Caldwell (23)[/I]

We used a single dumbbell for cleans and subbed high pulls for pull ups at the park. I completed the WOD in 30:30.
Rest easy, Gentlemen!!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180701[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squats
3x8 285#

I warmed up with:
5x 135#
3x 225#

[B]Mobility and Recovery[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
Accelerated Qigong [url]https://www.youtube.com/watch?v=J3JloAuoNb8[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180702[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Hildy[/B]
For Time
100 calorie Row
75 Thrusters, 45#
50 Pull-Ups
75 Wall Ball Shots, 20#
100 calorie Row
With a weight vest, 20#

[I]US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.[/I]

I subbed Airdyne for Rower. Completed n 25:40.
Rest in Peace, Specialist Clayton!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180703[/COLOR][/B]

[B]Endurance[/B]:run:
1.2 mile run for recovery. I ran for 5 minutes, then walked for 2. Finished with 6 x 100m sprints.

[B]Circuit Training[/B]
3 Rounds per set, 20 reps each
Snatch, 35#
Goblet Squat
Torch Press

Push Press
C&P
Overhead Lunges

Rows
High Pulls
Single Leg Deadlifts

Curl
Triceps Press
Goblet Cossack Squat

Alternate each Round
Sprint
5 Burpees
Sprint

Core Finisher
3 Rounds, 10 reps each- Nonstop
V Up
:30 V Sit
Russian Twist

2 Minutes rest minimum between sets

This workout was sinister!!!:smiley_ev Finished in 41:41.

[B][B][COLOR="red"]20180704[/COLOR][/B][/B]
[COLOR="Blue"][B]Holiday WOD[/B][/COLOR]
[B]Let Freedom Ring!![/B]
7 RFT
4 Deadlifts, 242#
17 American KBS, 53#
*76 calorie Airdyne

*4th Round was 242 DUs

Completed in 55:00!!

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180705[/COLOR][/B]

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

[B][COLOR="red"]20180706[/COLOR][/B]

[B]Endurance[/B] :run:

I redid a run that I completed a few weeks ago. The initial was a split tempo run which I ran in 33:28.
Today, I ran it to effort and finished a minute slower....Not to bad. :kicking0:

After a little rest, I went to tackle my main workout. Planned to follow Brute Force RED WOD but it wasn't posted. I misread CrossFit Hero WOD Moon and did that instead; thought he had died on this day but was initially injured.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Moon[/B]
7 Rounds For Time
10 Hang Split Snatch, Right Arm (40/30 lb)
1 Rope Climb (15 ft)
10 Hang Split Snatch, Left Arm (40/30 lb)
1 Rope Climb (15 ft)

[I]U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents Marsha and Brian and sister Sunday.[/I]

I used a kettlebell because I don't have a 40# DB. I also subbed rope climbs; never believed in towel pull ups.
Did three of these [url]https://www.youtube.com/watch?v=Q2-OUCczv40[/url] (WSF) per ascent plus three squats at the top. I feel it's a better representation of use of upper and lower body during true rope climb. I had the rope anchored to my 7' squat rack.

Completed in 19:06. Rest easy, Specialist Moon!!!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes
mashweRx Shoulder Impingement
SmashweRx Bulletproof System

Re: Mike's Mad Log
 

[COLOR="Red"][B]20180707[/B][/COLOR]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Dallas 5[/B]
Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00
Burpees
AMRAP from 6:00-11:00
7 Deadlifts, 35#
7 Box Jumps, 24"
AMRAP from 12:00-17:00
DB Get Up Sit Up [url]https://www.youtube.com/watch?v=Z5mV8GRDd84[/url] (WSF)
AMRAP from 18:00-23:00
7 Snatches
7 Push Ups
AMRAP from 24:00-29:00
Double Unders
Rest 1 minute between each AMRAP station
[I]On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.[/I]

Completed
90 Burpees
8 rds= 112
30
8 rds= 112
205
Total: 549 reps

Rest in Peace , Officers!!

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

[B][COLOR="Red"]20180708[/COLOR][/B]

[B]Endurance[/B]:run:
Almost changed my mind about running when I could see the heat and moisture coming off the road....:yikes:

4 miles in 34:57

[B]Recovery[/B]
15 minute power nap ;)and Qigong

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180709[/COLOR][/B]

[B]Active Rest Day[/B]
20 Minutes of Qigong

[B][COLOR="red"]20180710[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
4x5 Front Squats
275-285-285-295#

[COLOR="Blue"][B]Hero WOD[/B][/COLOR]
[B][COLOR="Black"]Marine 16[/COLOR][/B]
Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees
From 2:00-4:00:
20 meter Sprint
16 Push-Ups
From 4:00-6:00:
20 meter Sprint
16 Air Squats
From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps

[I]This workout was created to honor 15 fallen US Marines and a Navy Corpsman who were involved in a KC-130 crash in Mississippi on July 10, 2017.
Maj. Caine M. Goyette, Capt. Sean E. Elliott, Gunnery Sgt. Mark A. Hopkins, Gunnery Sgt. Brendan Johnson, Staff Sgt. Joshua M. Snowden , Sgt. Julian M. Kevianne, Sgt. Owen J. Lennon, Cpl. Daniel I. Baldassare, Cpl. Collin J. Schaaff, Staff Sgt. Robert H. Cox, Staff Sgt. William J. Kundrat, Sgt. Chad E. Jenson, Sgt. Talon R. Leach, Sgt. Joseph J. Murray, Sgt. Dietrich A. Schmieman, and Petty Officer 2nd Class Ryan M. Lohrey. [/I]

I completed 2, 3, 3, 4, 4, 3, 4 and 3 plus sprint.
Fair Winds and Following Seas, Marines and Corpsman!!

[B][COLOR="Red"]20180711[/COLOR][/B]

[B]Skills[/B]
Squat Cleans [url]https://www.youtube.com/watch?v=sn8hV6Szan0[/url] (WSF)
I did 3 reps per position with empty bar, 95, 115 and 135#.

I've needed to get back to cleans. Been gun-shy since I tore my rotator cuff over two years ago. I felt it was time to get back on the horse!!

I finished off with a pull of 185#!!!! :pepper:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180712[/COLOR][/B]

[B]Endurance[/B] :run:

Hard 6 mile run in 56:15. I ran later than usual and the sun was merciless at 1000.....:evilsmile

[B][COLOR="red"]20180713[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180714[/COLOR][/B]

[B]WOD[/B]
25 Minute AMRAP
25 KB High Pull, 1.5 pood
200m Trot
25 KBS
200m Trot
Rest 1 Minute

Chose a weight to go unbroken each round, and the 200m was at 65% to reserve for the movements.

I think that i completed 6+25....:shrug:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180715[/COLOR][/B]

[B]WOD[/B]
[B]Brute Force Mile[/B]
21-15-9
Bear Hug Squats
Push Press
400m Burden Carry

15-9-5
Thrusters
Plank + Drag
400m Burden Carry

21-15-9
Shoulder To Shoulder
OH Walking Lunges
400m Burden Carry

15-9-5
Hang Clean
Burpees over Bag
400m Burden Carry

Completed in 48:05 with 55# bag and 20# plate carrier.

[B][COLOR="Red"]20180716[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180717[/COLOR][/B]

[B]Endurance[/B]:run:

3 mile terrain run this morning. I hadn't run this course for quite some time, so it was time to get back off road.

Finished in 31:51.

[B]Circuit Training[/B]
20-16-12, then run 140m

KB High Pull, 18#
Cossack Squats
box Plank with Alternating Leg Extension [url]https://www.youtube.com/watch?v=T0gw10p6bwU[/url] (WSF)

Shoulder Taps
Skater Squats [url]https://www.youtube.com/watch?v=7fiOCrY0FfA[/url] (WSF)
Long Arm Crunch [url]https://www.youtube.com/watch?v=Isaikf_LQsA[/url] (WSF)

Ball Slam, 15#
No Moneys [url]https://www.youtube.com/watch?v=SRE91IWnfc0[/url] (WSF)
Pendulum Climber [url]https://www.youtube.com/watch?v=nggOdxUV35A[/url] (WSF)

DB Deadlifts, 30#
Grasshoppers
Plank Arm Lifts [url]https://www.youtube.com/watch?v=4g-a244x0zo[/url] (WSF)

Completed all four plus repeated Deadlifts in 38:30.

[B]Conditioning[/B]
Interval circuit based on 12 Days of XMas

10 Squats
40 Jumping Jacks, then add 10 and new movement per round.

Push Ups
Plank Jacks
Burpees

Finished in 12:00.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180718[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Santiago[/B]
7 RFT
18 Dumbbell Hang Squat Clean, 35#
18 Pull Ups
10 Power Clean, 135#
10 Inverted Push Ups

[I]U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, IL, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, GA, died on July 18, 2010, in Bagram, Afghanistan.

He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria. [/I]

Completed in 40:00. Rest easy, Ranger!!

[B][COLOR="Red"]20180719[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
2 rounds each superset

10 Wide To Close Floor Press, 35#
10 Face Pulls, red bands

20 Landmine Chest Press, 50#
10 Single Arm Rows, 45#

10 Floor Flyes, 20#
10 High Pulls

10 Hand Release Push Ups
5 Pendlay Rows, 135#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180720[/COLOR][/B]

[B]Active Rest Day[/B]
[B]
Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B]Recovery[/B]

10 Minutes of Qigong

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180721[/COLOR][/B]

[B]WOD[/B]
[B]Looking Four A Girl Like You[/B]
Betty
5 RFT
12 Push Press, left and right, 45#
20 Box Jumps, 20"

Diane
21-15-9
Deadlifts
HSPU

Grace
30 C&J, left and right

Charlotte
21-15-9
Overhead Squats
High Pull, left and right

20:40

[B][COLOR="red"]20180722[/COLOR][/B]

[B]Endurance[/B]:run:
8 miles in 1:19:51:censored:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180723[/COLOR][/B]

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

[B][COLOR="red"]20180724[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Cleans 5x3
155#

Back Squats 3x10
205# (bodyweight)

Front Squats 2x10
205#

[B][COLOR="red"]20180725[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

I followed Andy Speer's workout from bodybuilding.com

Triset:
Prone Y-press: 1x10
Prone floor swimmer: 1x12
Scap Raise: 1x 15, 5#
Triset:
Incline prone Cuban press: 2x8, 5#
Incline batwing row hold: 2x 20-sec. holds at top position, 20#
Push-up: 2x10 with hand release and scapula squeeze at bottom
Superset:
Paused Bench press: 6x3, 135# with 3-sec. pause on chest
Band pull-apart: 3x12 only with first three sets of bench
Superset:
Dumbbell bench press: 5x8, 45#
Bent-over barbell row: 5x10, 80#
Triset:
Single-arm dumbbell row: 3x8, 70#
TRX Y-fly: 3x10 performed like a suspended high row with a press to a Y position
TRX T-fly: 3x12
Superset:
Push-up: 4x10 squeeze at the top
Farmers carry: 4 sets of 100 feet, 70/80#, alternating side each round

[B]WOD[/B]
25 Minute AMRAP
30 Mountain Climbers
1-20 KBS, 1.5 pood
1-10 Push Ups

Once 10 Push Ups are completed, 90 second rest, then resume increase of KBS.

I made it through to 20 with about 3 minutes remaining; coached and motivated class until time expired.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180725 Addendum[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Superset:
3x10 Alternating Hammer Curls, 30#
3x10 Triceps Press

[B][COLOR="red"]20180726[/COLOR][/B]

[B]Endurance[/B]:run:
2 miles in 16:49. This was supposed to be a slow, recovery run.....:shrug:

[B]WOD[/B]
3 rounds
3 Minute AMRAP
3 Push Press, 45#
3 Burpees
3 Dumbbell Swings
6, 6, 6
3 Minute AMRAP
6 Overhead Squats
6 Pike Push Ups
5, 4+6, 4
3 Minute AMRAP
9 Alternating Ground to Overhead
9 Goblet Squats
9 Lateral Hops
3, 3, 3

[B]Conditioning[/B]
22 minute of interval training. The intervals were 30:15 and continuous.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180727[/COLOR][/B]

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

[B][COLOR="red"]20180728[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Bowen[/B]
3 RFT
800 meter Run
7 Single Leg Deadlifts, left and right, 45#
10 Burpees
14 Single Arm Thrusters, 45#
20 Box Jumps, 20#

[I]Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.[/I]

Completed in 23:40. Rest easy, Captain Bowen!!

[B][COLOR="Red"]20180729[/COLOR][/B]

I sat around for most of the day with no motivation and lethargic....:yawn:
Found some motivation in the afternoon.

[B]Endurance[/B]:run:
3 miles completed in 101 degrees....27:34.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180730[/COLOR][/B]

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

[B][COLOR="red"]20180731[/COLOR][/B]

[B]Endurance[/B] :run:

7 mile foot march with 35# pack and 20# plate carrier. Turned it into a WOD of sorts

Alternating 31 Squats and Push Ups each miles with the last being 31 Burpees.
Finished in 1:44:58.

Been gimping around since because my foot aches...:crutch00: This is unrelated to my march though. I think that my foot was in a bad position while sleeping on the sofa last evening....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180801[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Deadlifts
12-10-8-6-4
135-195-225-275-315#

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180802[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Severin[/B]
For Time
50 Strict Pull Ups
100 Hand Release Push Ups
5k Run
Wear a weight vest, 20#

[I]U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.
Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby, and Sarah.
[/I]

Completed Rx in 39:40.
De oppresso liber and Rest In Peace, SFC Summers!!

[B]Conditioning[/B]
5 Intervals, 50:15
AMRAP 5- 10 Squats, 10 Lunges, 10 Calf Raises
AMRAP 5- 10 Push Ups, 20 Shoulder Taps
AMRAP 5- 20 Power Knees, left and right, 40 Cross Jabs
5 Intervals, 50:15

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180803[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Recovery[/B]
I did 20 minutes of Tai Chi [url]https://www.youtube.com/watch?v=i0j5dSjme-Y[/url] (WSF)

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180804[/COLOR][/B]

[B]WOD[/B]
Battle of the Sexes
23 Minute AMRAP
1 Round of Lola
30 Double Unders
20 Knees-to-Elbows
10 Handstand Push-Ups
Macho Man
3 Power Cleans, left and right, 35#
3 Front Squats, left and right
3 Jerks, left and right
Isabel
30 Snatches, 35#
1 Round of Dan
21 Overhead Squats
400m Run

3 rounds

[B][COLOR="red"]20180805[/COLOR][/B]

[B]Endurance[/B]:run:
5k in 27:23. This was meant to be a lazy run with a slow pace but didn't work out that way....:shrug:

[B]Strength[/B] :weight_l:
4 rounds
10 Seated Band High Rows, black [url]https://www.youtube.com/watch?v=8dfvrWQ-wjg[/url] (WSF)
10 Seated Pull Aparts, red [url]https://www.youtube.com/watch?v=OmNGpQ9cOCQ[/url] (WSF)

[B][COLOR="red"]20180806[/COLOR][/B]

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180807[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Back Squats
3x3 304#; 80% 1 RM

Speed Sets
3x10 225# :evilsmile
Rested 1 minute between efforts

Cleans
3x1 170#

[B]Conditioning[/B] 30 minutes of interval training

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180808[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]TK[/B]
AMRAP in 20 minutes
8 Strict Pull Ups
8 Box Jumps, 30"
12 KBS, 2 Pood

[I]U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George. [/I]

Scaled to 30" because that's the highest box on hand. Completed 9+4.

Rest Easy, Major Kennedy!!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180809[/COLOR][/B]

[B]Strength and Mobility[/B]:weight_l:

Began with [url]https://www.youtube.com/watch?v=SV7l1sfEmO0[/url] (WSF)

Critical Bench Drills [url]https://www.youtube.com/watch?v=356F9A33KkY[/url] (WSF)

I followed the entire sequence twice but only one round of Flyes and Side Planks; too painful.

Also, I did some internal and external rotation drills with bands.

[B][COLOR="Olive"]Tribute WOD[/COLOR][/B]
[B]Dee[/B]
4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run
[I]Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun "Dee" Frazier was shot and killed in the line of duty during an undercover drug operation in Jackson, Tennessee on August 9, 2016. Agent Frazier leaves behind a wife and two children. He devoted his life to protecting and serving his community.[/I]

Completed Rx in 29:00.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180810[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Critical Bench Drills
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B][COLOR="red"]20180811[/COLOR][/B]

[B][COLOR="DarkOrange"]Calendar WOD[/COLOR][/B]
In Teams of 2, AMRAP 20

18 KB High Pulls, 40#
8 KB Knees to Elbow
11 KBS

*Partner A runs 100m out and back, then 200m out and back while Partner B works through the AMRAP. Once Partner A returns from the run, they take over on the AMRAP and Partner B runs.

My partner was a total badass this morning!!! She pushed hrder than I have seen her in the past.
We completed 13 rounds! :pepper:

[B]Circuit Training[/B]
20 KBS, 40#

40 High Knees

20 KB High Pulls

40 Mountain Climbers

20 Goblet Squats



20 Push Ups

40 High Knees

20 Ball Slams, 15#

40 Mountain Climbers

20 Lunges



20 KB Low Cossack Squats, 40#

40 High Knees

20 Band Rows, black

40 Mountain Climbers

20 Good Mornings



20 Shoulder Taps

40 High Knees

20 Broad Jumps

40 Mountain Climbers

20 Front Kicks

1 Minute rest between each. After completion, rest 3-5 minutes and repeat.
The focus was to work each circuit with no rest.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180812[/COLOR][/B]

[B]Endurance[/B]

We did some light hiking at Garden of the Gods and walked around Glen Eyrie Castle.

Planning to attend a CrossFit style workout at the resort fitness center in the morning....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180813[/COLOR][/B]

[B]WOD[/B]
4 rounds
20-16-12-8 Cal Row
10 KBS, 70#
10 Cleans, 125#

90 seconds rest between rounds

[B]Endurance[/B]:run:
4x100m Sprints

13% grade with a 39' gain beginning at 6041'. :evilsmile

[B][COLOR="red"]20180814[/COLOR][/B]

[B]Endurance[/B]

The family and I walked around Seven Falls this morning. My daughter and I humped 185 steps up to the Eagle's Nest, then I went solo 224 more to get better photos of the falls.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180815[/COLOR][/B]

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

[B][COLOR="red"]20180816[/COLOR][/B]

[B]Endurance[/B]:run:

2 mile run in 17:10.

[B]Conditioning[/B] 25 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180817[/COLOR][/B]

[B]WOD[/B]
27-21-15-9
Cals on Airdyne
Pull Ups
Floor Press, 90#
Deadlifts, 135#
Ball Slam, 30#

Completed in 19:00. The ball slams were the most tasking at the end....:eek:

[B]Mobility[/B]
Passive Hang [url]https://www.youtube.com/watch?v=iIVg_KK_Uzs[/url] (WSF)
3 x :30
Band Man Shoulder Stretch [url]https://www.youtube.com/watch?v=CVfTMbT-8Ls[/url] (WSF)