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

Michael A. Jones 07-02-2012 07:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120702[/COLOR][/B]

[B]Endurance[/B]

I set out to run 4 miles but it turned into a three mile run with a one mile power walk.....My knee was on fire at 2.5, so I called it quits because I do not want another injury.

[B]Strength[/B]
Deadlifts

10 195#
8 215#
6 230#
4 245#
2 260#

[B]WOD[/B]

4 rds
10 Good mornings 45#
6 DL 235#
4 KBS 70#

Michael A. Jones 07-03-2012 12:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120703[/COLOR][/B]

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

Michael A. Jones 07-04-2012 08:31 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120704[/COLOR][/B]

[B][I][COLOR="Red"]Happy Independence Day!!!![/COLOR][/I][/B]

[B]Endurance[/B]

I rode along the San Antonio River this morning, and it was a great ride!!! I wish they would complete the trail because it was scenic and relaxing. I got a chance to see some of the missions (The Alamo especially) which I haven't been to since I was a kid. It did relieve some of the soreness from the past days....
Rode 12.01 miles in 1:01:12.

[B]Strength[/B]
Front squats
10x 225#
5x 245#
1x265#

I was feeling really good considering I had biked 12 miles but I proceeded to increase the weight. Hit a new PR of 295#!!! That was 10#s more than my previous back in February. I beleive that I have more in the tank but I'll save that for another day ;)

Michael A. Jones 07-05-2012 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120705[/COLOR][/B]

[B][I]50 rope singles, 20 lunges and 10x 135 DLs[/I][/B]

[B]WOD[/B]
20-15-5

RDL 185#
KBS 50#
Good mornings 60#

[B]Post WOD[/B]

6 rds 30:10 on the heavy bag

Michael A. Jones 07-06-2012 09:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120706[/COLOR][/B]

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

[B]Strength[/B]

Press
7x135
5x155
3x175
1x195

I felt pretty good doing these lifts but have to focus more on shoulders and pressing....I was only 10# under my 1RM and wasn't sure if I could even heave the load up.

[B]WOD[/B]
5 rds
5 PP 155#
10 PU
10 KB Press 50# ea hand

[B]Post WOD[/B]
3X15 DB shrugs 55#

Michael A. Jones 07-07-2012 09:24 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120707[/COLOR][/B]

I began my 12 mile bike ride at The Alamo. Nice motivator and 76 degrees was an ideal temp this morning! The trails weren't too crowded and made for a great ride. Completed the ride in 1:04:27.

[B]Strength[/B]
Back Squats
1-1-1-1-1
295-305-325-345-355
I felt that itch, so I added another 10#s and nailed it!!!! :highfive: New PR of 365#!!!! I was so stoked that I outdid my previous lift by 25#s. Hard work does pay off.....

[B]WOD[/B]

3 RFT
3 Back squats 225#
6 Squat jumps
9 Lunges 45#
3:09

[B]Post WOD[/B]
6 rds on the heavy bag 40:10

Michael A. Jones 07-08-2012 09:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120708[/COLOR][/B]

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

Michael A. Jones 07-09-2012 09:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120709[/COLOR][/B]

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

I was so tired this morning that I didn't have the energy to go biking or running.....My little girl is sick, and my wife had a minor bout with vertigo, so we were all up pretty late. I still wanted to get some training in today. The following is what I came up with; I had to walk laps in the garage for the farmer carries.....

[B]WOD[/B]
6 rds

60ft Farmers carry 90#
10 SU
10 DU
10 Ball slams 15#

[B]Post WOD[/B]
4 rds on the bag 60:15

Michael A. Jones 07-10-2012 09:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120710[/COLOR][/B]

[B]Endurance[/B]

With a continuous clock: 30 seconds max effort burpees to max effort rope singles. I completed 8 sets!!!:yikes:

[B]Skills[/B]

Worked on my clean technique tonight. I spent 5 minutes on each weight:

75, 135, 165, 185 and 205

I can still feel that I'm pulling too much with my arms.....:shrug: Additionally, I am overthinking the movements. More practice will bring muscle memory just like when I was on active duty. I'll keep after it......

Michael A. Jones 07-11-2012 08:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120710[/COLOR][/B]

[B]Endurance[/B]

Ran 3.2 miles in 28:49. My knee wasn't aching and it was a relatively flat course. I may have to do some more running....:rolleyes: All of these thunderstorms have flooded out the trails, so I won't be able to bike for a few days. I may do another agility class to tide me over.

[B]Strength[/B]

Deadlifts

8 225#
8 235#
6 245#
6 255#
4 265#
4 275#

[B]WOD[/B]

I wanted to try some new exercises and saw deadlift jumps on a vid....

3 rds
20x135#

[B]Post WOD[/B]
8 rds on the bag 30:10
3x 30 K2E :eek:


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