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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 02-05-2016 12:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160204[/COLOR][/B]

[B]Active Rest Day[/B]

I did a lot of stretching, core challenge and 30 minutes of interval training.


[B][COLOR="red"]20160205[/COLOR][/B]

[B][I]20 Good mornings, and deadlifts with an empty bar and active stretching[/I][/B]

[B]Weightlifting[/B] :weight_l:
Deadlift
6x6 260#

Hang Power Cleans
9-6-3
135-155-175#

I went unbroken on each except the last....Speed under the bar sucked. I reset and was able to correct myself.

Michael A. Jones 02-06-2016 03:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160206[/COLOR][/B]

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

[B]WOD[/B]
Every 2 Minutes for 20 minutes
30 C&J 30#
10 Burpees

This was rougher than expect....:yikes: My class loved/hated it. :p I also got in my friend's core challenge which was 16 push ups, 20 second plank and 18 plank reaches.

Michael A. Jones 02-08-2016 08:55 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160207[/COLOR][/B]

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

[B]WOD[/B] 45 minute strength and endurance circuit

[B]Endurance[/B] I went on a 9.5 mile hike at Government Canyon.

[B][COLOR="Red"]20160208[/COLOR][/B]

[B]Active Rest Day[/B]:pepper:

Stretching, rehydration and chiropractic visit are on the plate for today. My main focus is to hydrate....Since the weather has been cooler, i've been lagging on taking in appropriate levels of fluids. Today, I'll correct that.

Michael A. Jones 02-09-2016 09:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160209[/COLOR][/B]

[B][I]Active stretching, 5x135 and 2x225# front squat[/I][/B]

[B]Weightlifting[/B]:weight_l:
Every 2 minutes for 10 minutes
4 Front Squats 295#

I failed at minute six but reset and lifted fine; changed my hand positioning and threw off my balance.

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

Michael A. Jones 02-10-2016 11:55 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160210[/COLOR][/B]

[B]WOD/Endurance[/B] :run:
Spartan WOD
2rds
15 Burpees
15 Walking lunges, each leg
Bear crawl 25 yards x 2
15 stone/log/sandbag squats

Run/walk 20 minutes with stone/log/sandbag. I used a 30# sandbag for the squats and run/walk.

[B]Weightlifting[/B] :weight_l:
Push Jerk
4x4
135-145-155-165#

Michael A. Jones 02-12-2016 10:10 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160211[/COLOR][/B]

[B]Active Rest Day[/B] :kicking0:

Light calisthenics and stretching

[B][COLOR="red"]20160212[/COLOR][/B]

[B][I]Speed under the bar video, Burgener WU and 5x135# power cleans[/I][/B]

[B]Weightlifting[/B] :weight_l:
Deadlift
5x10
225-245-265-295-305#

Cleans
3x4
175-185-200#

I had to reset twice at 200# but my speed under the bar improved and I hit all lifts.

Michael A. Jones 02-13-2016 07:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160213[/COLOR][/B]

[B]Conditioning[/B]
I only got in 35 minutes of interval training today; felt drained and my back was nagging me a little.

I planned to do a light WOD but followed my best judgement.

Michael A. Jones 02-14-2016 07:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160214[/COLOR][/B]

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

[B]WOD[/B]
1-20
Squat
Push Up
Lunge
80m Run

Add one rep squat and push, and double lunges per round. Lunges were shear brutality after the 12th round.....:evilsmile

Michael A. Jones 02-15-2016 09:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160215[/COLOR][/B]

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

Michael A. Jones 02-17-2016 05:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160216[/COLOR][/B]

[B][I]5x135# squat, 20 good mornings 45# and dynamic stretching[/I][/B]

[B]Weightlifting[/B] :weight_l:

Every two minutes for 16 minutes
Back Squat
5 reps @ 55% 200
5 reps @ 65% 235
3 reps @ 75% 275
2 reps @ 85% 310
2 reps @ 90% 330
1 rep @ 95% 345
2 reps @ 90% 330
1 rep @ 90% 330#

I felt strong so went for a new PR of 390# and nailed it!! My wife was watching and said that it looked too easy....Challenge accepted! I slapped on 10 more lbs and established another PR at 400#!!:pepper::kicking0:

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

Michael A. Jones 02-17-2016 09:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160217[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Bench Press
5x3
205#

[B]WOD[/B]
4 rds
20 Clubbell Gamma Casts 35#
10 DUs
5 CTB Pull Ups

Michael A. Jones 02-18-2016 08:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160218[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

Went to the chiropractor today, did a lot of stretching and some light calisthenics.

Michael A. Jones 02-19-2016 09:00 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160219[/COLOR][/B]

[B][I]I followed these exercises[/I][/B] [url]https://www.youtube.com/watch?v=-h3GCPyb6_4[/url] (WSF), [B][I]and 10 KBS 25#[/I][/B]

[B]Weightlifting[/B] :weight_l:
KBS
5x10 70#

Snatch
4x5 75#

Then, I spent about 10-12 minutes following these drills [url]http://www.olyconcepts.com/all-videos/2014/1/13/3-position-snatch[/url] (WSF)

Michael A. Jones 02-20-2016 01:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160220[/COLOR][/B]

[B]WOD[/B]
Hidalgo
For time
Run 800m
Rest 40 seconds
20 Squat Cleans per side 30#
20 Box Jumps
20 Overhead Walking Lunges
20 Box Jumps
20 Squat Clean per side
Rest 40 seconds
Run 800m

I believe that my time was 16:00. We modified and scaled the Hero WOD to accommodate the class time-frame.

[B]Endurance[/B] I squeezed in about 15 minute of Zumba in after the WOD. My wife was celebrating her 2nd anniversary as an instructor at the park, so I had to join in....:rolleyes:

[B]Conditioning[/B] 35 minute interval session

Michael A. Jones 02-21-2016 01:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160221[/COLOR][/B]

[B]Endurance[/B] :run:
Finally got around to running....I did a slow, steady 2 miler in 21 minutes.

[B]WOD[/B]
Did a circuit at the park this morning. I cannot recall all of the brutal exercises but it totaled 45 minutes :D

Michael A. Jones 02-22-2016 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160222[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

Michael A. Jones 02-23-2016 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160223[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Front Squats
3x4
225-255-285#

OHS
10 x 75#
6 x 95#
4 x 115#
2 x 135#

[B]Conditioning[/B] 30 minute interval session

Michael A. Jones 02-26-2016 05:19 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160224[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Press
3x4
115-135-155#

[B]WOD[/B]
For Time
In 3 minutes complete:
40 KBS
10 Mountain Climbers
AMRAP KB Press in the remaining time.
Rest 1 minute
In 3 minutes complete:
40 KBS
10 Push Ups
AMRAP Goblet Squats in the remaining time.
Rest 1 minute
In 3 minutes complete:
40 KBS
10 Burpees
AMRAP KB High Pulls in the remaining time.
Rest 1 minute
In 3 minutes complete:
40 KBS
10 Lunges
AMRAP KB Thrusters in the remaining time.
Rest 2 minutes and repeat.

I was so gasses that I lost track of reps completed....:(

[B][COLOR="red"]20160225[/COLOR][/B]

[B]Active Rest Day[/B]:kicking0::snore:

Went to get a chiro tune up on my hip, and did a light walk at the park. I didn't set any specific goal but to walk and clear my head.

Michael A. Jones 02-26-2016 10:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160226[/COLOR][/B]

[B]Endurance[/B] :run:

I got out and ran 3 miles in 29:38. It felt very laborious but I got it done.:(

Michael A. Jones 02-27-2016 09:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160227[/COLOR][/B]

[B]WOD[/B]
We did a scaled Hero WOD at the park this morning. Used single dumbbells and changed CTB pull ups to HRPU.

Foo
13 Floor Press each arm, then
20 minutes AMRAP
7 HRPU
77 Single Unders
2 Squat Clean Thrusters per side
28 Sit Ups
7 rds

[B]Conditioning[/B]
30 minute interval training session

Michael A. Jones 02-29-2016 08:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160228[/COLOR][/B]

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

[B]WOD[/B]
45 minute circuit


[B][COLOR="red"]20160229[/COLOR][/B]

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

Michael A. Jones 02-29-2016 09:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160228[/COLOR][/B]

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

[B]WOD[/B]
45 minute circuit


[B][COLOR="red"]20160229[/COLOR][/B]

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

Michael A. Jones 03-01-2016 08:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160301[/COLOR][/B]

[B]Endurance[/B] :run:
Ran 3.2 miles in 28:21

[B]Weightlifting[/B] :weight_l:
Block Pulls
4x8 275#
4x4 300#

Michael A. Jones 03-02-2016 09:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160302[/COLOR][/B]

[B]WOD[/B]

12 Minute AMRAP
30 DB High Swings 30#
30 C&J
Decrease each movement by 5 until time expires.
Rest 90 seconds, then
12 Minute AMRAP
2 Snatch
2 Butterfly Sit Ups
Double each movement from 2 until time expires I.E. round two is 4 snatch+4 SU, round three is 6 snatch+6 SU, etc.

Worked up to 26...:yikes:

Michael A. Jones 03-04-2016 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160303[/COLOR][/B]

[B]Active Rest Day[/B]

I did some stretching, and low-grade interval training with my class. I was kind of gassed.....

[B][COLOR="Red"]20160304[/COLOR][/B]

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

[B]Weightlifting[/B]:weight_l:
Cleans
1-1-1-1-1
185-190-205-215-230#

I was able to match my two year old PR; really haven't gone heavy on cleans to date. My self confidence is returning, and my technique is improving every session.;)
I'm looking forward to pulling 250# by summer.

Michael A. Jones 03-06-2016 01:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160305[/COLOR][/B]

[B]WOD[/B]
Birthday WOD for a friend yesterday. He enjoyed the honor:)

An Old Snake's Venom Is No Less Lethal
19:53 minute AMRAP
3 Push Ups
4 Goblet Squats
63 KBS 40#

I think that I completed at least 8 rounds; lost track due to participants coming into workout late.....

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

[B]Endurance[/B] :run: Ran the Glow In The Park 5k last evening. The course was a bit short according to Endomondo app....My eldest kid challenged my finish time, so I ran to prove her wrong. Called 25 minutes and some change. I finished 2.9 miles in 24:38;)

[B][COLOR="red"]20160306[/COLOR][/B]

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

[B]WOD[/B]
10 Rounds
10 Squats
10 Push Ups
10 Burpees
Run 100m

Michael A. Jones 03-08-2016 08:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160307[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

[B][COLOR="red"]20160308[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Began my session with 3x10 second front rack holds 390#. I could feel my soul on fire during these!!:evilsmile

Front Squats
3x2
300#

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

Michael A. Jones 03-09-2016 08:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160309[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Chest Press Pyramid
Ascending/Descending
10x 90#
10x 180
10x 200
10x 230

[B]WOD[/B]
15 Minute AMRAP
5 Box Jumps 24"
10 KBS 50#
10 DUs
10 KB C&P 50#

8 rds completed

[B]Endurance[/B] 500m row for kicks....:devil:

Michael A. Jones 03-10-2016 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160310[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

I did some active stretching, then attended my wife's Zumba class tonight. I did a few sets with the group.

Michael A. Jones 03-11-2016 12:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160311[/COLOR][/B]

[B]WOD[/B]
For Time
4 rds
15 Power jacks
12 KBS
9 Burpees
Run 1200m

11:12

[B]Weightlifting[/B] :weight_l:
Power Cleans
1-1-1-1-1-1-1-1
195#

Hang Cleans
3x5
155#

Michael A. Jones 03-13-2016 01:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160312[/COLOR][/B]

[B]WOD[/B]
Celebrated another birthday with a nice workout. One of the regulars has a Girl WOD named after her, so I just programmed additional movements to coincide with her birthday.

Foxy Lady
5 RFT
400m run
15 OHS
3 Burpees
10 C&P
20:20

[B]Conditioning[/B] 30 minute interval session

[B][COLOR="Red"]20160313[/COLOR][/B]

[B]Endurance[/B] :run:
Seemed like I hadn't run in forever......Did a laborious two miles in 19:00.

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

Michael A. Jones 03-14-2016 08:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160314[/COLOR][/B]

[B]Active Rest Day[/B]

Spinal adjustment and stretching today. I almost went to workout but felt kinda drained....

Michael A. Jones 03-15-2016 07:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160315[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
KB Press
6x6 per arm 50#

KB Push Press
4x6 per arm 70#

Michael A. Jones 03-16-2016 07:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160316[/COLOR][/B]

[B]WOD[/B]
16 Minute AMRAP
8 Deadlifts 225#
8 KB Snatch 40#
20' OH Walking Lunges 40#
20' Rack Walk
Alternating sides per round

Completed 9 full rounds and ran out of gas....

Deads felt extremely heavy for this WOD:confused:

Michael A. Jones 03-17-2016 09:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160317[/COLOR][/B]

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

Michael A. Jones 03-18-2016 09:43 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160318[/COLOR][/B]

[B]Endurance[/B]:run:
4 miles in 36:12. This run felt a lot better than last Sunday. I began too quickly but settled into a nice pace, but paid for it towards the end.....I'm still satisfied.

[B]Weightlifting[/B] :weight_l:
Box Squats
4x3 275#

Michael A. Jones 03-19-2016 09:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160319[/COLOR][/B]

[B]WOD[/B]
Hero WOD Barraza
18 Min AMRAP
200m Run
9 Single Leg Deadlifts per side
6 HR Burpees

I completed 9 rds plus 5 deadlifts. This was a modified for park workout that everyone enjoyed.

Michael A. Jones 03-23-2016 01:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160320[/COLOR][/B]

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

[B]WOD[/B] 40 minutes of circuit training

[B][COLOR="red"]20160321[/COLOR][/B]

[B]Active Rest Day[/B] Chiro visit, and stretching

[B][COLOR="red"]20160322[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

I followed Coach Bergener's power clean protocol.

RDL 2 x 5 135#
Front Half-Squat 2 x 5 135#
Power Shrug 2 x 5 185#
Power Clean (PVC): 1 x 5
Power Clean (empty only): 1 x 3
Power Clean 1 x 3 135#
Power Clean 6 x 1 185#
Power Clean 3 x 1 205#

Michael A. Jones 03-23-2016 08:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160323[/COLOR][/B]

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

[B]WOD[/B]
Team WOD
22 Minute AMRAP
Advance to the next station only after each team member
in front of you has completed assigned reps.
Team completes a 200m run, then continues AMRAP.
16 Wall Balls
16 DB Snatches
16 Ball Slams
16 Butterfly Crunches

My team completed 7 rds :D

Michael A. Jones 03-24-2016 06:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160324[/COLOR][/B]

I skipped out on my active rest today....:pepper: I actually got up earlier than usual to escort my daughter to school for her field trip. I guess I slept well, and the early start sparked something.

[B]Endurance[/B]:run:

CF Endurance WOD

Run 1200m Repeats, Rest 3:00, Perform until pace or form deteriorates

My track route came to 1126m and change, so that was close enough:D

I ran three repeats. my time were approximately 5:23, 5:17 and 5:32.

[B]Conditioning[/B] 20 minutes of strength and conditioning intervals.

EMOM do 10 push ups, sprint and 1 squat. Each minute subtract a push up and add a squat. The second set was 20 mountain climbers and 2 lunges following the same premise.


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