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

Michael A. Jones 07-15-2013 08:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130714[/COLOR][/B]

I got caught up in prepping for my new job and didn't get a chance to post yesterday's workout.....

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

[B]WOD[/B]
5 minute AMRAP
5 KB Snatch 50#
5 pull ups
5 KB snatch
10 KB high pulls 70#
50 rope undulations

I had a weak outting....Mustered 3 rds with 1 minus the high pulls and rope.

[B][COLOR="red"]20130715[/COLOR][/B]

Late start to my day kept me from working out this morning. I was very anxious about my first day at work. I probably could have gotten my sets in but didn't want to show up late and make a bad impression.:eek:

[B][I]Burgener WU and stretching[/I][/B]

[B]Strength[/B] :weight_l:
Bench
5x4 205#

Assistance exercise
5x10 push ups on parallettes

I'm excited about going to some of the sites that I'll be giving bootcamp and training at!!:pepper: I'm happy that they have already ask for recommendations and input for the program.

I'll lead my first session on Wednesday! ;)

Michael A. Jones 07-16-2013 08:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130716[/COLOR][/B]

[B][I]Stretching and 400m jog[/I][/B]

[B]Endurance[/B] :run:

I ran a very good 3 miles this morning!! Clocked 25:25 after not running for five days.

[B]Strength[/B] :weight_l:
Front squats
4x5 185#

[B]Core[/B]
6x10 K2E

Michael A. Jones 07-17-2013 08:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130717[/COLOR][/B]

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

Michael A. Jones 07-19-2013 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130718[/COLOR][/B]

Did not get an opportunity to post.....I had a lot of things to do, so I minimized my workout.

[B]Strength[/B] :weight_l:
Press
2x10 135#

[B]Endurance[/B]
I went to my wife's co-taught Zumba session and got in an hour with some awesome ladies.:pepper:

Most guys don't go near Zumba because they think it's girlie. I'm hear to say that it is far from girlie. My wife incorporates plenty of functional movements that'll get your heart up and muscles sore.;)

[B][COLOR="red"]20130719[/COLOR][/B]

I had a defensive driving course to attend today. All city employees have to attend if driving city vehicles, or for myself, collecting mileage rates.

I got my workout in late tonight.

[B]Strength[/B] :weight_l:
Back squats

Broke through my plateau and repped 365x4 times!!!:super:

I'm so glad that I suffered through the Russian squat program. I think that it made all the difference.

[B]WOD[/B]
3 RFT
3 squats 275#
5 burpee box jumps
15 wall balls 20#
4:11

Michael A. Jones 07-20-2013 12:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130720[/COLOR][/B]

I love my new job!!! I got paid to go participate in a bootcamp and yoga class this morning. I had planned to check it out anyway, and my supervisor put me on the clock. WIN, WIN!!!:highfive:

[B]WOD[/B]

The curcuit consisted of burpee broad jumps, plank walks, lunges and several other plyo drills.

It was about 45 minutes long, and the instructor rocked. Didn't do all of the yoga portion because I had to scout out the running route at the park for futur reference.

Michael A. Jones 07-21-2013 04:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130721[/COLOR][/B]

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

Michael A. Jones 07-23-2013 06:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130722[/COLOR][/B]

[B]Endurance[/B] :run:

I ran 3 miles in 26 minutes. I haven't been sleeping to well of late, so I did nothing else.....


[B][COLOR="red"]20130723[/COLOR][/B]

[B]Active Rest Day[/B]

My sleep has affected my back, again.:( I had a project to participate in, so I used the activity as active recovery.

Did some light, fun games with some kids at a local library. I'm hoping the next couple of nights are better because I begin instructing my boot camps and HIIT soon.

Michael A. Jones 07-25-2013 11:08 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130724[/COLOR][/B]

[B]Active Rest[/B]

I helped out with a strength and conditioning class. I learned some different exercises and got a feel of some diverse programming.;)


[B][COLOR="red"]20130725[/COLOR][/B]

[B]REST DAY[/B]

My back has made me a lame duck, again.....:crutch00:

I'll be playing it by ear for the next few days and may do light exercises.

Michael A. Jones 07-26-2013 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130726[/COLOR][/B]

My back felt a little better today. I've slept on the floor for two days, and it made a difference. I may have to place a board under the mattress to stiffen it up some.....

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

[B]Strength[/B] :weight_l:
Bench
10x135
8x155
6x175
4x195
2x225

[B]Conditioning
[/B]
6 rds on the heavy bag with 30:10 splits

Michael A. Jones 07-28-2013 03:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130727[/COLOR][/B]

[B]REST DAY[/B]


[B][COLOR="red"]20130728[/COLOR][/B]

[B]Active Rest Day[/B]

My back is still plaguing me.....I despise being bed-ridden, so I stay moving and use various stretching techniques throughout the day.

I used a heating pad followed by an ice pack several times today. It's brought some temporary relief but not much. Sitting seems to aggrevate my back a lot, so I've been on my feet more than usual. Hopefully, I can get in to see a doc soon; damned VA!!!:ranting2:


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