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

Michael A. Jones 02-01-2013 09:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130201[/COLOR][/B]

I had a rough night last night.....Today is my Father's birthday. He passed away from cancer, and I couldn't help but think about him. It kept me up for the better part of the night.

I felt sluggish all day, but knew that he would want me to do what I love. Additionally, I had to see physical therapy again. Things are getting better but still not allowed to lift heavy.....:(

[B][I]Calisthenics and stretching[/I][/B]

[B]WOD[/B]
5 RFT

5 supine ring rows
10 push ups
15 sit ups
20 squats
25 single unders~ 6:12

[B]Core[/B]
3 rds

20 leg lifts
100 stability ball crunches
15 crunches
15 floor wipers
20 toe touches

Rest in Peace, Pops!!:love:

Michael A. Jones 02-02-2013 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130202[/COLOR][/B]

[B]Endurance[/B]

My daughter wanted a change from her normal cardio routine, so I took her for a bike ride. We logged a leisurely 5.5 miles in 40 minutes.

[B][I]Dynamic stretching and 10 minutes of single unders.....[/I][/B]:yikes:

[B]WOD[/B]

CFFB WOD 2.2.13

15, 12, 9, 6, 3 reps of:

50# Dumbell Thruster
Dynamic Push Up
Russian Twists

[B]Conditioning[/B]

5 rds on the heavy bag wit 45:15 splits
Side note: I forgot to log this portion as part of yesterday's workout, so I did it again.

[B][I][COLOR="Blue"]REHAB[/COLOR][/I][/B]

Did some abduction/adduction exercises with resistance bands as per my therapist's recommendation

Michael A. Jones 02-03-2013 07:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130203[/COLOR][/B]

[B]Active Rest Day[/B]

Active stretching and a 5.5 mile bike ride with the family.

Michael A. Jones 02-05-2013 09:54 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130204[/COLOR][/B]

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

[B]WOD[/B]
2 rds
20 landmine Russian twists 30# PLUS bb.....
60m overhead walk with 45# plate
30 sec handstand holds
20 KB snatches 30#

[B]Endurance[/B]

I did three sets of single unders. 2 minutes of work and 30 seconds rest. That sh*t wore me out!!!! :eek:

[B]Core[/B]
4 rds of planks, reverse crunches and back extensions

[B][COLOR="Red"]20130205[/COLOR][/B]

[B][I]800m jog and active stretching[/I][/B]

[B]Endurance[/B]:run:

I ran 3 miles in 24:53. I was content with my time but could have run faster....My hip began to hurt a bit after I hit the second mile. I slowed down a tad but still ran a faster third.

[B]Strength[/B]
Squats
3x5 205, 225 and 245

Trying to ease back into lifting....

[B]Conditioning[/B]
Heavy bag- 8rds with 40:15 splits

[B]Core[/B]
3 rds
10 med ball V ups 15#
10 KTE
10 crucifix twists 65#

[B][I][COLOR="Blue"]REHAB[/COLOR][/I][/B]

PT abduction/adduction exercises with resistance bands

Michael A. Jones 02-06-2013 08:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130206[/COLOR][/B]

[B]PVC pass thrus, active stretching, 20 squats and 2x15 push ups[/B]

[B]WOD[/B]
6 minute AMRAP

10 band standing rows
Hurdle ladder 12, 22 and 28"
5 KBS 50#

Knocked out 6 rds plus 10 rows and ladder

[B]Conditioning[/B]
3 rds on the heavy bag with 60:30 splits
During the 30 sec interval, I ran two laps of the star drill with my mini-cones.
[url]http://www.youtube.com/watch?v=b1P1UYmfn_w[/url] (WSF)
I tried to evenly space them at 6' but I didn't have enough space, so the two top ends were 6' and the opposing two were 4.5'.

[B]Core[/B]
4x15 evil wheels:evilsmile

Michael A. Jones 02-08-2013 06:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130207[/COLOR][/B]

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

Took the day off due to fatigue....I was burnt out.


[B][COLOR="red"]20130208[/COLOR][/B]

I felt a little better today. Slept like crap last night.

[B]WOD[/B]
5 rds

5 chin ups
10 tricep extensions 50#
10 KB presses 50#/hand
20 single unders

Seemed like forever since I actually did chin ups vs pull ups.

[B]Conditioning[/B]
6 rds on the heavy bag with 30:10 splits and 5 jumping jacks per rd.

Michael A. Jones 02-09-2013 10:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130209[/COLOR][/B]

[B]Endurance[/B]

I had a great ride this morning. Biked 7 miles in 35:52. Felt good to get back out on two wheel and go!!:pepper:

Michael A. Jones 02-10-2013 05:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130210[/COLOR][/B]

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

Michael A. Jones 02-11-2013 05:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130211[/COLOR][/B]

I felt like I was too much in my comfort zone when it came to running....I run hard when I go out but need to change it up some more. I have the Jailbreak Race and Spartan this year, so I better get myself geared up.

[B]Endurance[/B]

3.5 miles in 30:54. I ran at one of my old spots that has some degree of elevation. According to my Endomondo app, the max altitude was 988'. The park has the fourth highest point in San Antonio, so it wasn't bad at all. Trying to run at almost a race pace with incline proved to be challenging. I'm going to attempt to get out there more often for the shorter runs and hill sprints. Next time out, I'll either try to best my time or run with my vest.


[B][I]Calisthenics, pvc pass thrus and stretching[/I][/B]

[B]WOD[/B]
3 RFT

3 PC 135#
6 lateral jumps 18"
9 KTE
12 Goblet squats 50#
~ 3:21

[B]Core[/B]
3 rds

20 second planks plus 10 second side planks
10 Russian twists 30#

Michael A. Jones 02-12-2013 08:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130212[/COLOR][/B]

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

[B]WOD[/B]
4 rds

24 Bulgarian bag halos 20#
6 bench press 170#
4 sandbag ground to shoulder 80#
12 Superman push ups [url]http://www.youtube.com/watch?v=akEB7PTovjc(WSF[/url])


[B]Conditioning[/B]
3 rds on the heavy bag with 90:30 splits

[B]Core[/B]
2 rds of the 100s ab exercise :yikes:[url]http://www.youtube.com/watch?v=klTWpQn5MYE(WSF[/url])


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