Re: Mike's Mad Log
 

[B][COLOR="Red"]20140608[/COLOR][/B]

[B]Endurance[/B]
6 mile bike ride with my family as part of a group event sponsored by the city. We had a great ride even in the rain! :pepper:

[B]Strength[/B] :weight_l:
Bench Press
10x3 155#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140609[/COLOR][/B]

[B]Active Rest day[/B]

Hydrated and did a lot of stretching in the a.m. Then, I jumped in for portions of my bootcamp session and CrossFit class.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140610[/COLOR][/B]

I've been looking into something new to try and came across Ed Coan's deadlift protocols. I figured if it works for deadlifts, then why not for other lifts....[url]http://www.seriouspowerlifting.com/3279/articles/ed-coan-deadlift-routine[/url] (WSF)

I'm going to tinker around a bit with using the routine with DL, squats and press.

[B][I]CFWUx 1[/I][/B]

[B]Strength[/B]:weight_l:
Press
Work Set 2x160#
Speed Set 8x3 130#

I used 215# as my projected 1RM goal.:D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140611[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Power Clean
Work Set 2x170#
Speed Set 8x3 135#

230# is my projected 1RM goal.

[B]WOD[/B]
4 rds Tabata style
20:10
hang power cleans 95#

Finished with 32 reps

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140612[/COLOR][/B]

[B]Strength [/B]:weight_l:
Deadlift
Work Set 2x315#
Speed Set 8x3 250#

Projected 1RM goal 420#

Deadlifts are gonna be a beast......! I may have to tweak my workout some in the future.:( After the fifth set, I didn't think that I'd make it thru 8.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140613[/COLOR][/B]

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

Light 400m jog, yoga and stretching

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140614[/COLOR][/B]

[B]Light Conditioning[/B]

20 minutes of interval training at the park.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140615[/COLOR][/B]

[B][I]10x135# squat, stretching and 1 minute single unders[/I][/B]

[B]Strength[/B]:weight_l:
Squats
Work Set 2x280#
Speed Set 8x3 225#

Projected 1RM goal 375#

[B]WOD[/B]
4 RFT
6 Front squat 140#
20 DUs
4:08

DUs were good but can always be better....;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140616[/COLOR][/B]

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

I'm taking full advantage of today's rest period!! The Coan program is kicking my arce....!! Well, the deadlifts at least.

Looking forward to this next cycle. I will definitely be adjusting the scheme on DL day....:p

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140617[/COLOR][/B]

[B][I]CFWUx 1[/I][/B]

[B]Strength[/B]:weight_l:
Press
Work Set 2x170#
Speed Set 8x3 140#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140618[/COLOR][/B]

[B]Endurance[/B] :run:

Finally got out for a run!!! I did better than expected since I haven't been running too often. Clocked 33:19 over 3.6 miles :D

I chose to run negative splits once I found my first mile's pace time.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140619[/COLOR][/B]

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

[B]Strength[/B]:weight_l:
Power Clean
Work Set 2x185#
Speed Set 8x3 150#

I cannot tell a lie. This program is giving me the business!!!:yikes: I even selected a conservative projected weight, but it is so intense.....I can foresee a degree of scaling in the coming weeks. Plus, I'll have to reshuffle the sequence of lifts too; hve abck to back upper lifts, then lower body....no bueno

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140620[/COLOR][/B]

[B]REST DAY[/B] :pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140621[/COLOR][/B]

[B][I]Active stretching and 20 squats[/I][/B]

[B]Strength[/B] :weight_l:
Squats
Work Set 2x300#
Speed Set 8x3 245#

Completed this session relatively easy. The weight is not causing issues like with my deadlifts and cleans....It's too early to tell though. I believe that I will be good to go with the Coan program and squatting.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140622[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Press
Work Set 2x180#
Speed Set 8x3 145#

I dropped the weight for the Speed Set from 70% to 67%. After the first set, I knew it was not gonna happen thru 6 sets....:( I'm still satisfied because it wasn't too painful and I survived. As stated in previous posts, I will adjust as needed.

I'm one week ahead of my deadlifts as to rearrange my lifts.

[B]WOD[/B]
7 minute AMRAP
20 One handed DB press 30#
10 Rainbow ball slams 10#
7+16 presses

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140623[/COLOR][/B]

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

Stretching, rolling and did a few exercises at bootcamp today.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140624[/COLOR][/B]

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

[B]Strength [/B] :weight_l:
Deadlift
Work Set 2x325#
Speed Set 8x3 250#

Since last session kicked my arce, I scaled this one. I did 77 versus 80% for my Work Set and did the same 60% as last week for Speed Set. It wasn't as bad as last week; maybe I was just off that day.....Regardless, I want to complete the program, so scaling will be done as necessary.

[B]WOD[/B]
EMOM for 5 minutes
5 pull ups
15 KBS 50#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140625[/COLOR][/B]

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

[B]Strength[/B]
Power Clean
Work Set 1x190#
Speed Set 6x3 160#

Scaled today's session. I just mustered one rep for Work Set, and dropped to 83% versus the original 85%but Rx'd the Speed Sets.:pepper:

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140626[/COLOR][/B]

[B]WOD[/B]
10 minute AMRAP
5 Push ups
20 KB snatch 30#
20 Step ups 18"

Finished with 7+5

Had a great time with this one. Official first WOD with my wife!!!:pepper: She was winded but enjoyed it.

[B]Strength[/B] :weight_l:
Squats
Work Set 2x320#
Speed Set 6x3 280#

I wasn't planning on squatting at the gym but the wife wanted to begin weight training again....There were several guys using the racks, so we used the V Squat machine plus I didn't follow the program to the letter; it was close after I looked it up later.

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

Re: Mike's Mad Log
 

[I][COLOR="Red"]20140627[/COLOR][/I]

[B]REST DAY[/B] :kicking0:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140628[/COLOR][/B]

[B]Conditioning[/B]
35 minutes of interval training at the park this morning. The humidity is getting really bad.....Felt like we worked out for 2 hours!!:eek:

[B]Strength [/B] :weight_l:
Deadlift
Work Set 2x345#
Speed Set 6x3 280#

Scaled today's session like I imagined that I would....It was not as bad though. My grip strength sucked a bit but I made it thru.

I went with 83% on the Work Set and 66.5% on Speed Sets.

[B]Conditioning Part Deaux[/B]
Did a bit of heavy bag work. Knocked out 4 rds of 50 jabs each hand, then 40 seconds rest.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140629[/COLOR][/B]

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

I kept it light today as we were at the amusement park for the majority of the day. Kid + Summer= Exhaustion.....:yawn:

[B]WOD[/B]
5 rds
20 DUs
20 Sit ups


[B][COLOR="red"]20140630[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140701[/COLOR][/B]

[B]Conditioning[/B]
20 minutes of interval training at the community center.

After meeting with a chiropractor, I have decide to forego the Coan program until I finish up with rehabbing my back. It's nothing major, but I want to correct some of the damage caused by overuse and abuse.....

I'll resume later depending on what the doc says.


[B][COLOR="Red"]20140702[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
7x2 185#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140703[/COLOR][/B]

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

[B]WOD[/B]
"Tabata Gone Bad"
30:10 for 6 rounds

Heavy rope waves
KTE
Hang power cleans 75#

110, 108, 106, 103, 103, 97

This was a good gasser!!;) That last interval about whooped me....

[B]Conditioning[/B]
45 minutes of interval training at the park.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140704[/COLOR][/B]

[B]Active Rest Day[/B]

Helped my eldest move to her new place.....:(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140705[/COLOR][/B]

I had excellent participation in my fitness classes this morning!! It was great seeing that people don't drink themselves into oblivion every 4th of July, and actually look to stay in shape.

I did a chipper this afternoon to shake the cobwebs out.....

[B][I]CFWUx 1[/I][/B]

[B]WOD[/B]
For Time

50 Burpees
100 Single arm snatch 30#
200 Flutter kicks
9:31

[B]Conditioning[/B]
30 minutes of interval training as part of this morning's classes.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140706[/COLOR][/B]

[B]REST DAY[/B] :zombie:

I felt like a zombie today....Lethargic, weak, unmotivated, aimless. So, I took today as an unscheduledday off.

Hopefully, a good night's rest with get me back on track.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140707[/COLOR][/B]

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

I took advanatge of today after my chiro appointment, and just relaxed. Doc tried this mini jackhammer on my upper back and neck this session. Man, did it feel awkward!!!:yikes:

Feeling much better since I began the therapy. Doc says that I can still workout but I'm still hesitant....If I'm not drained in the am, I may go for a very short and get a WOD in.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140708[/COLOR][/B]

Had another session at the chiropractor this morning. Feeling better after evry visit, so I'm glad that I made the investment in my health!!:)

Doc cleared me to do some more weighted moves. I asked about DLs and KBS, and he told me to just "be smart about it....":D

[B][I]CFWUx 1[/I][/B]

[B]WOD[/B]
4 RFT
100m run
10 RDL 75#
8 KBS 50#
4:21

[B]Endurance[/B] :bolt:
3 rds
400m sprint with 2x rest

1:04, 1:00 and 1:00 were my times. Felt good doing some much neglected speed work.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140709[/COLOR][/B]

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

[B]WOD[/B]

EMOM for 9 minutes
3 front squats 165#
3 C&J 95#

[B]Conditioning[/B]
6 rds 30:30 on the heavy bag

[B]Conditioning Part Deaux[/B]
45 minutes of interval training at a new location. Had a motivated group with high energy. :pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140710[/COLOR][/B]

Took advantage of some fantastic weather and went for a run!! Nothing spectacular; just to shake the cobwebs.....

[B]Endurance[/B] :run:

2 miles in 17:34. I held a respectable pace for someone who hasn't run in three weeks.:p

[B]Conditioning[/B]
40 minutes of interval training with sprints at the end.

Re: Mike's Mad Log
 

[COLOR="Red"][B]20140711[/B][/COLOR]

[B]REST DAY[/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140712[/COLOR][/B]

[B]Conditioning[/B]
40 great minutes of interval training at the park. The heat didn't stop today's group from working hard.

[B]WOD[/B]
Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders

Followed the CF Main from yesterday. I finished with 4 rds plus 10 snatches and 14 DUs. The DUs killed my tail tonight.:eek: I was looking to do about 5-6 rds but couldn't string those jokers together.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140713[/COLOR][/B]

Had a decent night's rest.....Yesterday took a lot out of me. Ate cleanly and hydrated like a champ!!! I felt charged this morning even before my usual coffee....:D

[B]CFWU x2[/B]

[B]WOD[/B]
5 RFT 10 Sandbag G2S 65#
24m Farmer's walk w/ 45#x2

5:00

[B]Conditioning[/B]
3 rds
50 jabs, left
50 jabs, right
5 burpees

I rested 30 seconds between rds.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140714[/COLOR][/B]

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

As you can tell, I went to bed without posting last night.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140715[/COLOR][/B]

[B][I]40 DUs, and active stretching[/I][/B]

[B]WOD[/B]
AFAP
30-20-10-5 KBS 35#
5-10-20-30 Front squats 65#
60 Single unders after KBS and squats
Rest 1 minute and repeat

Completed in 14:22

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140716[/COLOR][/B]

[B]Endurance[/B] :run:

I had my heart set on a good run this morning but it was a bust....The trail that I was to run on was really short and doubled back on itself. I didn't feel like run back and forth so I cut my loss and finished with .66 miles.....:(

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

[B]WOD[/B]
16 minute AMRAP
6 pull ups
10 MB cleans 20#

Completed 14 plus pull ups and 4 cleans

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

[B]WOD Part Deux[/B]

We had an odd man out during the WOD, so I partnered with my daughter.

2 rds
Partner 1 100 single unders, while other max effort squats
2 rds
Partner 1 10 burpees, while other max effort KBS

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140717[/COLOR][/B]

I went light today as I am sore from yesterday.....

[B]Conditioning[/B]

45 minutes of interval training with some sprints

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140718[/COLOR][/B]

[B]Active Rest Day[/B]

Took my teenaged daughter shopping today....:yikes: Felt like we walked 30 miles easily throught the malls, and other stores.

I also did a bit of yoga and active stretching.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140719[/COLOR][/B]

[B]Conditioning[/B]

40 minutes of interval training at the park. Had the chance to train some newcomers who were afraid to take the class. Turns out that they were both in beast mode!!! I was thoroughly impressed.....:highfive:

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

[B]WOD[/B]
7 rds
5 Bench press 135#
20 hammer strikes 10#

Add additional 10# per rd to BP