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

Michael A. Jones 12-14-2017 09:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171214[/COLOR][/B]

[B]Mobility[/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Adhesive Capsulitis Release
Standing Serratus Row

[B]Endurance[/B]:run:
First run since my half marathon....I had every intention to run a nice, slow pace. That changed from the very beginning.

3 miles in 26:12

[B][COLOR="Purple"]Tribute WOD[/COLOR][/B]
[B]Victoria[/B]
5 RFT
10 Thrusters, 70#
14 Box Jumps, 24 in
12 KB High Pulls, 80# [url]https://www.youtube.com/watch?v=0YTJogk35Aw[/url] (WSF)
12 Burpees
27 KBS, 1.5 pood

[I]Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown, Connecticut. Victoria had been a teacher for 5 years; she was 27 years old and she was a CrossFitter.[/I]

Completed in 21:15.

Michael A. Jones 12-16-2017 09:55 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171215[/COLOR][/B]

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

[B][COLOR="red"]20171216[/COLOR][/B]

I day late but did Brute Force WOD from yesterday.

[B][COLOR="red"]RED WOD 12.15.17 [/COLOR][/B]
Every 2 minutes for 20 minutes
5 Power Cleans 50#
3 Bent Over Rows
7 Brute Force Burpees Modified [url]https://www.youtube.com/watch?v=irwBdBdfeP8[/url] (WSF)
20 yard carry

Michael A. Jones 12-18-2017 08:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171217[/COLOR][/B]

[B]WOD[/B]
3 Rounds, 30 each
Second AD
Ground to Over Shoulder, 40# [url]https://www.youtube.com/watch?v=7SEMROJBUe8[/url] (WSF)
KB Push Ups [url]https://www.youtube.com/watch?v=c9h8nR5jiRU[/url] (WSF)
Front Squats, 75#
Pallof Twist [url]https://www.youtube.com/watch?v=zoYwuVw3kkQ[/url] (WSF)
KB Gorilla Cleans, 30#x2 [url]https://www.youtube.com/watch?v=tzetRN6HPeE[/url] (WSF)
1 Minute rest between rounds

[B]Mobility and Strength[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Anterior Deltoid Press, 10#
Serratus Press, 30#
Standing Serratus Row

[B][COLOR="red"]20171218[/COLOR][/B]

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

Michael A. Jones 12-19-2017 07:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171219[/COLOR][/B]

I was going to get in a run this morning but the weather was uncooperative...:lightning

[B]Weightlifting[/B] :weight_l:
Deadlift from 3" Blocks
4x5 295#

All my pulls felt smooth and I went unbroken each round.

Followed Buff Dudes for chest work [url]https://www.youtube.com/watch?v=_cBWqtsPOWo[/url] (WSF)
I did all but the Buff Press :biglaugh:

2x20 Kneeling Landmine Press, 55#
2x5 Floor Press,165#
3x10 Dumbbell Wide to Close Press, 25#
3X10 DB Reverse Grip Press, 15#
And, threw in some good ole fashion Band Pec Flyes, 3x10 with 50# bands

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

[B]Recovery[/B]
Did some icing of my shoulder and applied Voltaren gel as prescribed by my doc.

Michael A. Jones 12-20-2017 06:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171220[/COLOR][/B]

[B]Endurance[/B]:run:

4.1 miles in 34:38

[B]Recovery[/B]
Did some icing of my shoulder and applied Voltaren gel as prescribed by my doc.

Michael A. Jones 12-22-2017 09:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171221[/COLOR][/B]

[B][COLOR="SeaGreen"]Christmas WOD[/COLOR][/B]
[B]Silent Night Gone Bad[/B]
Gift Box Jumps, 20"
Jingle Bell Swings, 50#
Santa Sacks, 20#
Cookie Crunches
Sugar Rush, 12m Shuttle

Holiday spin on FGB with 5 rounds (Total 25 as in Christmas Day)with 90 seconds rest.
We used one 12m shuttle as one point.

My scores were 116, 118, 116, 120, and 118 for 588.

[B][COLOR="Red"]20171222[/COLOR][/B]

[B]Endurance[/B]:run:
Did a 4 mile fun run along the SA River this evening.We stopped several times along the course to do squats, lunges and push ups.

My completion time was 41:43. My splits actually turned it into a negative split run...:kicking0:
13:11, 10:32, 9:30 and 8:30

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

[B]Recovery[/B]
Did some icing of my shoulder and applied Voltaren gel

Michael A. Jones 12-23-2017 06:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171223[/COLOR][/B]

[B][COLOR="Green"]Christmas WOD[/COLOR][/B]
[B]Home For the Holidays with the Girls
For Time[/B]

Eva’s House
5 RFT
800m Run
30 KBS, 40#
30 Pull Ups

Betty’s House
5 RFT
12 KB Push Press
20 Box Jumps, 20"

Diane’s House
21-15-9
KB Deadlifts, 40#
Pike Push Ups

Just like visiting family during the holidays, I used some other not so well know Girls.
Completed in 39:35

[B]Circuit Training[/B]
Build a snowman aka Frosty.

50 KB Deadlifts+ 50 Squats formed the base
50 Sitt Ups for mid section
20 Push Ups for head
20 Dips for arms
20 Lunges for scarf
10 Sit Throughs for carrot nose
20 Ball Slams for eyes
5 Burpees for hat
2oom Run for pipe

I completed two rounds with 2 minutes rest between

[B]Recovery[/B]
Did some icing of my shoulder and applied Voltaren gel

Michael A. Jones 12-25-2017 04:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171224[/COLOR][/B]

[B]Endurance[/B]:run:

Frosty Five:5k/5 Miler :brrr:

Ran this last year and was very disappointed. I was about 2 months post op and hadn't trained at all.
This year was much better. I wanted to do the 5 miler, but opted for the 5k.
Completed in 26:24; the hill wasn't as daunting when your conditioned :p

[B][COLOR="red"]20171225[/COLOR][/B]

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

I broke tradition of doing the 12 Days of Christmas, and stayed with my scheduled rest. It was much needed and well deserved after the last week; more running than I've done in quite some time.

Michael A. Jones 12-26-2017 05:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171226[/COLOR][/B]

[B]Weightlifting [/B]:weight_l:
Back Squat
5x2 311#

The original weight for today was 310# but wanted to use my new fractional weights, so I added 1#....:rolleyes: and rep scheme was to be 5x1 but I felt good after warm up.
I went just to parallel, and didn't seem to struggle.

[B]Mobility and Strength[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Standing Serratus Row

Michael A. Jones 12-28-2017 11:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171227[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]The Lyon[/B]

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.
[I]Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.[/I]

Scaled Squat cleans, 135# and STO, 95#
My times were 1:25, 1:27, 1:31, 1:31 and 1:33

Rest easy, Captain Lyon!!

[B][COLOR="Red"]20171228[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
3x10 Dumbbell Wide to Close Press, 30#
3x10 Dumbbell Inclined Press, 30#
3x10 Dumbbell Hip Press, 30# [url]https://www.youtube.com/watch?v=hkmakZelRTQ(WSF[/url])
3x10 Dumbbell Chest Cross Over, 10#[url]https://www.youtube.com/watch?v=iy986Lm38_0[/url] (WSF)

[B][I]Auxiliary Work[/I][/B]
3x20 Alternating Hammer Curls, 30#
3x20 Banded Triceps Pushdowns, dbl blue band [url]https://www.youtube.com/watch?v=0sKaM6rKEPs[/url] (WSF)

[B]Mobility and Stability [/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer [url]https://www.youtube.com/watch?v=cYaGa0TLpSc[/url] (WSF)
Rotator [url]https://www.youtube.com/watch?v=Z6dqX2zJQIQ[/url] (WSF)


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