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

Michael A. Jones 04-04-2014 10:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140403[/COLOR][/B]

[B]Endurance[/B] :run:

I ran 3 miles on the same trail that I hurt my toe on.....No vest and cut it down from the previos 3.6 miles.

Finished it, unscathed, in 29:55.

[B]Endurance Part Deaux[/B]

30 minutes of HIIT

Michael A. Jones 04-04-2014 02:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140404[/COLOR][/B]

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

I'm really wiped out today, and decided to bow out and take today to recover. Taking in additional fluids and doing some icing and took a power nap earlier.

Hopefully, I can regroup.....

Michael A. Jones 04-05-2014 01:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140405[/COLOR][/B]

[B][I]1 rd CFWU[/I][/B]

[B]WOD[/B]

4 RFT
Run 400 m
10 Supermans
20 Push ups
20 Lunges
10 Burpees
20 KBS 20 kgs
20 Sit ups
19:39

[B]Endurance[/B]
30 minutes of HIIT

Michael A. Jones 04-06-2014 08:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140406[/COLOR][/B]

[B]REST DAY[/B] :crutch00:

My back has been bothering me since late afternoon yesterday. As a precaution, I took today off......

Michael A. Jones 04-08-2014 06:21 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140407[/COLOR][/B]

[B][I]Active stretching, dislocates and 1 minute singles[/I][/B]

[B]Skills[/B]
10 minutes of DU practice

[B]WOD[/B]
3 rds
3 bench press (BW)
10 ball slams 10#
30 DUs

DUs took a while to complete....:( I'm using a speed rope from work but it doesn't seem to help much.

Did some additional DUs later in the day with my standard rope, and did much better. I was able to string 10 together three consecutive times....:shrug: I'll take it!! I'll being trying a different style/brand of rope next week.

Michael A. Jones 04-08-2014 07:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140408[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squats 4x4
225#

2x20 18" step ups 60#
4x20 calf raises 135#

[B]WOD[/B]
3 rds
5 pull ups
45 sec rope slams

[B]Skills[/B]
10 minutes of DU practice

Michael A. Jones 04-09-2014 06:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140409[/COLOR][/B]

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

[B]WOD[/B]
10 RFT
10 jumping jacks
10 push ups
10 press 25#
Run 100m with 25# OH
16:10

[B]Endurance[/B]
40 minutes of HIIT

Michael A. Jones 04-11-2014 03:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140410[/COLOR][/B]

[B]Active Rest Day[/B]

Took it easy and just did a bit of HIIT during class.....


[B][COLOR="red"]20140411[/COLOR][/B]
[B]Strength[/B] :weight_l:

I tried some new exercises to help out my deadlifts. I've never done either before. A bunch of tutorials stated that you should rack pull more than your max DL, but I erred on the side of caution and went with close to 85% of my 1RM.

Rack Pulls 4x3
325#

Pendlay Rows 3x5
165#

5x5 Pull ups; gotta get right for the Murph Challenge;)

Michael A. Jones 04-13-2014 07:01 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140412[/COLOR][/B]

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

I know it's been neglected, so I worked on my snatch. This lift seems to be my all time worst. I know that a lot of it is mental, and that's my sticking point....:(

Snatch 2-2-2-2
75-95-115-125(f)

[B]WOD[/B]
3 rds
Hang power snatch 95#


[B][COLOR="red"]20140413[/COLOR][/B]

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

Michael A. Jones 04-14-2014 07:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140414[/COLOR][/B]

[B]WOD[/B]
5 RFT
10 Pull ups
10 KBS 50#
5 Power cleans 170#

7:40


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