Re: Mike's Mad Log
 

[B][COLOR="Red"]20150830[/COLOR][/B]

[B]Endurance[/B]:run:
5k, on the track, in 26:46. Kept a steady pace but the last 800m was rough.

[B]WOD[/B]
3 rds
10 Decline Push Ups
5 Pull Ups
5 Bench Press 185#

[B][COLOR="red"]20150831[/COLOR][/B]

[B]Active Rest Day[/B]
I never made it to chiro the other day, so it's at the top of my list. My hips feel out of wack.....I'll do a brisk walk around the shopping center prior to going in to limber up. My quads are a bit sore and my entire torso is following the last few workouts.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150901[/COLOR][/B]

[B][I]Active stretching, 5x135 and 5x225# warm up on back squat[/I][/B]

[B]Strength[/B] :weight_l:
5x3 Squats
275#

[B]Auxilliary Work[/B]
4x10 RDL 115#

[B]WOD[/B]
3 rds
KBS Ascending/Descending Ladder
5 Reps each
35-50-70#

[B]Endurance[/B]:run:
I decided to run a miles after my strength work and WOD....:smiley_ev Still was able to muster a 7:51 mile!!

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150902[/COLOR][/B]

I moped around for the better part of the day....I felt drained and in some pain; lower back was giving me issues.
I did some mobility work and rolling but nothing was helping, so I had decided not to workout today. But, I found a spark at class tonight and ran with it!!:pepper:

[B]Conditioning[/B] Interval training for 36 minutes

[B]WOD[/B]
22 Minute AMRAP
10 Partner Wall Ball
10 Team Push Ups
10 Partner Wall Ball
120m Team Run

My partner and I finished with 9 rds.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150903[/COLOR][/B]

Went back to the chiro office to get another adjustment. Boy did it work!!
[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
KB Split Jerk
Ascending/Descending Pyramid 70#
3-6-9 per arm
-Rest 2 Minutes-
3x10 Two Handed KB C&P [url]https://www.onnit.com/academy/kettlebell-exercise-2-hand-clean-squat/[/url] (add press) WSF
-Rest 2 Minutes-
3x5 Ballistic Bands [url]https://www.facebook.com/FunctionalP...type=2&theater[/url] WSF)
3x5 Pull Ups

[B]Conditioning[/B]
30 minutes of interval training and some sprints

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150904[/COLOR][/B]

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

[B][COLOR="red"]20150905[/COLOR][/B]

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

[B]WOD[/B]
4 RFT
4 HSPU
8 Box Jumps 24"
10 Ball Slams 20#
6:10
-Rest 2 minutes-
2 RFT
20 Gamma Cast 35#
20 Ball Slams
20 DUs
3:55
-Rest 2 minutes-
20 Sandbag G2S 70#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150906[/COLOR][/B]

[B]Conditioning[/B] Went out to support one of our new instructors Mary. She ran a solid interval class!! 30 minutes of asskickory!

[B]WOD[/B]
40 Minutes of ciruit training with Mary

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150907[/COLOR][/B]

[B]REST DAY[/B] No labor on this Labor Day....:yawn:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150908[/COLOR][/B]

[B]Endurance[/B] :run:3 miler in 26:55. Not too bad considering I haven't run consistently and this was conducted at 5 a.m. this morning.:)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150909[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

I recently read about the death of a Crossfit trainer. What was significant was that she was a young Veteran that took her own life after suffering from PTSD. It really hit home because I suffer from PTSD and fought depression a few years back.
It saddens me when I her things like this. We lose so many and never realize the inner demons that folks deal with without showing any signs; I know because I was/am one.
So, my WOD was in honor of this young woman and all the suffer on the inside. It was awesome to see the community's outreach too!!

[url]http://fitnesshq.com/becky-a-wod-for-mental-health-awareness/[/url] (WSF)

[B]WOD[/B]
Becky
As Rx'd- 19:36

Rest easy, Becky!!

[B][COLOR="red"]20150910[/COLOR][/B]

[B]Active Rest Day[/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150911[/COLOR][/B]

[B]Endurance[/B]
My daughter and I participated in the San Antonio 110 9/11 Memorial Climb at the Tower of the Americas. Scaled over 1900 steps across two ascents in 1:30; equaled approximately 2.2 miles.

[B]Endurance Part Deux[/B] :run:
Team RBW San Antonio conducted a 9/11 Moving FlagTribute were we relayed Old Glory from VFW Post 76 to the Alamo and back. The event went from 7 a.m. to 7 p.m.
I ran one leg after the 9/11 climb for just under 2 miles.

[B][COLOR="red"]20150912[/COLOR][/B]
[B]REST DAY[/B] Just because.....:p:snore:

[B][COLOR="red"]20150913[/COLOR][/B]

[B]Strength[/B]:weight_l:
Squats
3-3-3-3
185-205-225-245#

[B]WOD[/B]
3 rds
6 KB Squat Clean Thrusters 80#
10 AKBS 50#
10 Goblet Lunges
30 Butterfly Sit Ups

[B]Conditioning[/B]
10 m Murder Drill :smiley_ev
With a 1 minute clock, run 10 meters, resting for the time remaining in the minute. Next, run 20 meters, resting for the remainder of the minute. Keep adding 10 meters until you can’t beat the clock.

I made it to 110m.....No doubt could have continued but cut it short.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150914[/COLOR][/B]

[B]Active Rest Day[/B]
Hydrated, stretched and rolled.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150915[/COLOR][/B]

[B]Strength[/B]:weight_l:
Press
5x2
95-135-145-155-165#

[B]WOD[/B]
6 rds
5 Push Press 135#
10 KB Row 50#
Alternating side on rows every round

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150916[/COLOR][/B]

[B]WOD[/B]

3x5 per side Partial TGU 20#
20 Slingshots
20 Figure 8 to Stop
20 Slashers

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150917[/COLOR][/B]

[B]Endurance[/B] :run:

2.45 miles in 21:02 :pepper:

I need to verify distance on trail, or app is slightly off. The route should have been 2.5.....

[B]Conditioning[/B] 35 minutes of interval training with sprint finishers

[B][COLOR="Red"]20150918[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150919[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
22 Minute AMRAP
200m run
200m KB "anyway" carry 40#
22 KBS
Kinda lost track during the workout as I was doing a lot of kettlebell swing coaching, but completed at least 6 rds.....

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150920[/COLOR][/B]

[B]Conditioning[/B] 40 minutes of strength and conditioning interval training

[B]"WOD"[/B]
40 Minute Circuit

Did a mixture of battleropes, suicide sprints, single unders and core work

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150921[/COLOR][/B]

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

[B][COLOR="red"]20150922[/COLOR][/B]

[B]WOD[/B]
6 rds
10 Wall Balls 20#
10 AKBS 50#
20 KB Snatch
10 DUs

[B]Endurance[/B]:run: Didn't plan on running today but took advantage of the cool weather a did a quick mile; 8:08 finish time.

[B]Strength[/B]:weight_l:
Front Squats
4x10 155#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150923[/COLOR][/B]

[B]WOD[/B]
3 rds
10 Alternating KB Press 80#
5 Pull Ups
20 Gamma Casts 25#

[B]Conditioning[/B]Interval training for 35 minutes

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150924[/COLOR][/B]
[B]Strength [/B]:weight_l:
Deadlifts
5x5 225#

[B]WOD[/B]
10 Curtis Ps For Time 135#
3:50

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150925[/COLOR][/B]

[B]Active Rest Day[/B]
Stretching, hydrating and practiced some headstands.....Good low back stress relief ;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150926[/COLOR][/B]

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

[B][COLOR="red"]20150927[/COLOR][/B]

[B]REST DAY[/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150928[/COLOR][/B]

[B]Strength[/B]:weight_l:
Bench 10-8-6-4-2 185#
Pull Ups 2-4-6-8-10
Dips 10-8-6-4-2

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150929[/COLOR][/B]

[B]Endurance[/B] :run:
Excellent endorphin release this morning!! I ran my fastest 5 miles with a 45:38 finish time! :bolt:

[B][I]5x185# squat[/I][/B]

[B]Strength[/B]:weight_l:
Squat
5x5 235#

[B]Auxiliary Work[/B] 3x10 Good morns 135#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150930[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
Found a really good kettlebell complex that I decided to do today. The name alone sparked some fire.....Beastmother. :evilsmileI didn't track time but it was rather difficult.

[url]https://www.youtube.com/watch?t=85&v=y_2oenguTSk[/url] (WSF)

[B]Conditioning[/B] 32 minutes of interval work

Re: Mike's Mad Log
 

[COLOR="Red"][B]20151001[/B][/COLOR]

[B]Conditioning [/B] Interval workout for 30 minutes with sprint finisher.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151002[/COLOR][/B]

[B]WOD[/B]
Grunt Style WOD
5 rds
25 Box Jumps 24"
25 Isometric Wipers
25 Oblique Crunches (per side)
25 Shoulder Presses 75#

Perform with no more than 30 seconds of rest between rounds.

[B][COLOR="red"]20151003[/COLOR][/B]

[B]Conditioning[/B] 34 Minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151004[/COLOR][/B]

[B]Conditioning[/B] Participated in a 40 minute interval class

[B]WOD[/B]
10-9-8....1
HRPU
Burpee
Prisoner Squat
Mountain Climbers

We ran between exercises which were on the corners of the b-ball court.

[B]Endurance[/B] :run:
2.1 miles in 20:11

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151005[/COLOR][/B]

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

[B][COLOR="red"]20151006[/COLOR][/B]

[B]Strength[/B]:weight_l:
Deadlifts
20-20
240#
Banged out 20 reps, rested 2 minutes and hit it again. This was rough but good as a strength builder.

[B]WOD[/B]
EMOM for 10 minutes
5 KBS 70#
5 KB Deadlifts

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151007[/COLOR][/B]

Not very motivated to workout today.....High counts of ragweed have sucked some life out of me since Sunday's run. Compounded by slight nausea and restless night, I felt like a zombie.:zombie:

[B]Conditioning[/B]36 Minutes of interval training

Re: Mike's Mad Log
 

[COLOR="Red"][B]20151008[/B][/COLOR]

[B]Strength [/B]:weight_l:
Front Squats
4x4 225#

[B]WOD[/B]
10 minute AMRAP
KB Thruster 2x40#
KB Thruster, left
KB Thruster, right

21 rounds

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151009[/COLOR][/B]

[B]Active Rest[/B] I worked some sticking points in my neck and shoulders, and did a lot of walking while shopping with my kid....:p

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151010[/COLOR][/B]

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

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

[B]Strength[/B] :weight_l:
Cleans
3-3-3-3
135-155-175-190(2)

That last attempt stumped me...I had it but couldn't follow through. I do believe that I over thought the first pull, and it disrupted my lift.

[B]WOD[/B]
3 RFT
3 C&J 135#
6 Burpees
9 Pull Ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151011[/COLOR][/B]

[B]Conditioning[/B] 40 minute interval class

[B]WOD[/B]
60-45-30 Seconds each
Deck Squat
Reverse Burpee
Battlerope
Monster Walks
Barbell Rows
Ball Slams


[B]Endurance [/B]:run:
2 miles in 23ish minutes.....I was really gassed during the second miles.

[B][COLOR="red"]20151012[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151013[/COLOR][/B]

[B]Strength[/B]:weight_l:
Deadlift
6x4 255#

Press
4x4 135#

[B]WOD[/B]
4 rds
20 Club Swipes 20#
20 Decline Push Ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151014[/COLOR][/B]

[B]WOD[/B]
10 Minute AMRAP
2 AKBS 50#
6 OH Lunges, right 40#
2 AKBS 50#
6 OH Lunges, left

6 rds

[B]Skills[/B] I took about 10 minutes with some shoulder mobility and finding the right grip and footing for OHS practice. Once I was satisfied, I did:
2x10 OHS Empty bar
2x10 OHS 65#
10 OHS 85#

While this weight was amateur, I need to start from ground zero and work upwards. This session felt solid and I wasn't entirely uncomfortable in the hole.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151015[/COLOR][/B]

[B]Strength[/B]:weight_l:
Squats
5x5 265#

Tried lowbar technique and weight belt placement. Felt pretty damned comfortable!! This old dog has learned a few tricks of late..

Bench Press
6x3 175#

[B]Conditioning[/B] 40 minutes of interval training and sprint finisher

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151016[/COLOR][/B]

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

[B][COLOR="red"]20151017[/COLOR][/B]

[B]WOD[/B]
For Time
400m Run
66 Squats
66 Push Ups
66 Burpees
66 Lunges
66 Dips
66 Squat Jumps
400m Run

19:50

Re: Mike's Mad Log
 

[COLOR="Red"][B]20151018[/B][/COLOR]

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

[B]WOD[/B]
40 minutes of circuit training and 15 minute family friendly boot camp

[COLOR="Red"][B]20151019[/B][/COLOR]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151020[/COLOR][/B]

[B]Endurance[/B]:run:
I ran just under a 5k on a local trail; 3.08 miles.....I had forgot how free I feel running in the woods!!

[B]Strength[/B]:weight_l:
Deadlifts
5x5 275#

I decided to pull from blocks since I am making my return to lifting a bit heavier.

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

[B][COLOR="red"]20151021[/COLOR][/B]

[B]Strength[/B]:weight_l:
KB Push Press 70#
4x4
I alternated arms throughout workout. I have noticed that my lifts are stronger and cleaner with my nondominat hand....:confused:

[B]WOD[/B]
4 rds of Gladiator KB Complex
Round 1: 10 double swings
Round 2: 8 swings + 2 cleans
Round 3: 6 swings + 2 cleans + 2 squats
Round 4: 4 swings + 2 cleans + 2 squats + 2 presses
Round 5: 2 swings + 2 cleans + 2 squats + 2 presses + 2 squats

I used two 30# bells and rested 20 seconds between rds.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151022[/COLOR][/B]

I was going to work squats today, but some knee pains detoured me. Some days have a tendency to not listen to my body but today was not one of those days....


[B]WOD[/B]
CFFB WOD
Complete 5 rounds:
185 lb Power Cleans – 4 Reps
30 seconds Assault Bike or C2 Row – Max Calories

I scaled to 165# and used the C2

My kcals per rd were 14, 14, 14, 15 and 15

[B]Skills[/B]
4x4 Strict Pull Ups