Re: Mike's Mad Log
 

[COLOR="Red"][B]20150817[/B][/COLOR]
[B]Active Rest Day[/B]
Took the day to get acclimated to Seattle. We walked over 11 miles while sightseeing and shopping. Never realized how hilly Seattle is....

[COLOR="red"][B]20150818[/B][/COLOR]
[B]WOD[/B]
4 rds, 6 ea
Row 45# DB
Snatch
C&P
Squat
12 DUs

[B]Endurance [/B]
We walked around 6 miles today with hills.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150819[/COLOR][/B]

[B]Endurance[/B]We put in about 9 miles of walking today.

[B]WOD[/B]
4 Rds
10 Push Press 90#
10 Front Squats
10 Rows
10 RDL
Plus 2 x 6 minute abs

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150820[/B][/COLOR]

[B]Endurance [/B]:run:
I ran these hilly streets of Seattle. Traffic and hills slowed my pace but that was a blessing.
5k in 32:48.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150821[/COLOR][/B]

[B]REST DAY[/B] :zombie:
Travelling sucks.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150822[/COLOR][/B]

[COLOR="Blue"][B]On 22 August 2007, in a mountainous region of Multaka Iraq, at 00:50 hours the 077 "Jenna" radioed in "going down". On board "Jenna" was her 10 member Scout Platoon and her 4 member Crew on their way back to FOB Warrior after a 28 hour successful mission.
This workout is done in honor of the 14 heroes who were lost that day.
In Loving Memory
Capt. Corry Tyler
Capt. Derek Dobogai
CW2 Paul Flynn
Staff Sgt. Jason Paton
Sgt. Matthew Tallman
Sgt. Garrett McLead
Cpl. Jeremy Bouffard
Cpl. Philip Brodnick
Cpl. Joshua Harmon
Cpl.Nathan Hubbard
Cpl. Jessy Pollard
Cpl. Rickey Bell
Spc. Michael Hook
Spc. Tyler Seideman
Gone, But Never Forgotten![/B][/COLOR]

[B][COLOR="Black"]Homemade Hero WOD[/COLOR][/B]
[B]Jenna 077 Tribute[/B]
Begin with 8 Burpees, then
2 RFT
22 Floor Release Push Ups
22 Sit Ups
22 American KBS 35#
22 Press 35# (11 each hand)
22 Squats 135#
22 Double Unders
22 Dips
22 Flutterkicks
22 Lunges
22 High Pulls 35#
22 Knees to Elbows
22 Ball Slams 10#
22 Pull Ups
22 KB Snatches 35# (11 each hand)
32:40 to complete

I served with most of these fine Men, and it was an honor to sweat and cry through this workout!! Salute!

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150823[/B][/COLOR]

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

[COLOR="red"][B]20150824[/B][/COLOR]

[B]REST DAY[/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150825[/COLOR][/B]

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

[B]WOD[/B]
5 RFT
10 AKBS 50#
10 Goblet Squats
5 Pull Ups

6:42

[B]Strength[/B]:weight_l:
Front Squats
3x4 205#

KB Press
4x20 Alternating Press 40# per

[B]Conditioning[/B] 30 minutes of interval training with 40:10 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150826[/COLOR][/B]

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

[B]WOD[/B]

50 DUs plus 10 95# Hang power cleans
40 DUs plus 20 95# Hang power cleans
30 DUs plus 30 95# Hang power cleans
20 DUs plus 40 95# Hang power cleans
10 DUs plus 50 95# Hang power cleans

18:36

[B]Conditioning[/B] Just under 40 minutes of interval training tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150827[/COLOR][/B]

[B][I]1 minute single unders, shoulder mobility exercises and 10 pull ups[/I][/B]

[B]WOD[/B]
4 rds
20 Gamma casts 25#
20 Shoulder swings 20#
20 Band row/dumbbell punch combo #20

[B]Endurance[/B] 6x20 DUs

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


[B][COLOR="red"]20150828[/COLOR][/B]

[B]Active Rest Day[/B]

I'll be visiting the chiropractor today, doing some light yoga, hydrating and stretching. I may go for a walk also....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150829[/COLOR][/B]

[B]Conditioning[/B] 37 minutes of interval training

I almost lost my motivation to workout after lunch.....I felt very lethargic but dug deep and got to it.

[B]WOD[/B]
25 Minute AMRAP
6 Sledgehammer strikes 20#
10 K2E
6 AKBS 50#
10 Prisoner lunges
6 Butterfly sit ups
10 Back extensions
6 Box jumps 24"
Completed 8 rds.

[B]Auxillary Work[/B]
I posted about the Functional Patterns guy a while back but find some of his workouts useful. He can still be a nuisance and hate on Crossfit but I will use what I see fit for myself...
I did 4 rds of 5 each side of these. Subbed resistance bands for cable machine

[url]https://www.facebook.com/FunctionalPatterns/videos/vb.127542133986059/918475478226050/?type=2&theater[/url]