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

Michael A. Jones 06-09-2014 04:56 AM

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#

Michael A. Jones 06-09-2014 07:33 PM

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.

Michael A. Jones 06-10-2014 06:36 PM

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

Michael A. Jones 06-12-2014 05:30 AM

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

Michael A. Jones 06-12-2014 09:22 PM

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

Michael A. Jones 06-13-2014 07:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140613[/COLOR][/B]

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

Light 400m jog, yoga and stretching

Michael A. Jones 06-14-2014 08:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140614[/COLOR][/B]

[B]Light Conditioning[/B]

20 minutes of interval training at the park.

Michael A. Jones 06-15-2014 08:16 AM

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....;)

Michael A. Jones 06-16-2014 07:19 AM

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

Michael A. Jones 06-17-2014 07:41 PM

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


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