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

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130407[/COLOR][/B]

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

My girls and I went to the SiClovia in downtown San Anton today. The city closed down a major roadway, so people could come out and be active. There were runners, cyclist, skater and more out in force. Here's a bit of history of the event:

[I]The modern day Ciclovía originated in Bogotá, Colombia 30 years ago. Bogotá began their program with 8 miles of open streets. Ciclovía was so popular, today, they open over 70 miles of car-free streets to their citizens and connect city parks to provide green spaces for Reclovías.[/I]

It was really cool. We threw around the frisbee, the girls did yoga, we did some pull ups with the Army recruiters, my youngest did an obstacle /confidence course and we walked about 5 miles.

Looking forward to the next one.

Michael A. Jones 04-08-2013 09:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130408[/COLOR][/B]

[B][I]400m run and stretching[/I][/B]

[B]Strength[/B]
V Squats 5x10
225-240-260-290-360

I'm going to do more of these types of squats to alleviate some of the stress on my back. Still planning to do free weight squats but adding some variety and for peace of mind....

Ground base squats/modified DL
3x10
225-235-250

Glute press
3x10
90#/leg

[B]Core[/B]
30 sec bicycles, 30 vertical leg crunches, 60 sec plank, 30 reverse crunches, 60 sec flutter kicks, 30 leg lifts, 60 sec Russian twists, 60 sec per side oblique v ups, 60 sec per side planks, 10x10 sec ab vacuums, 60 sec of burpees and 60 sec mountain climbers

[B]Endurance[/B]:run:

20 minute run

I wasn't interested in a particular distance. I just wanted to get a run in and went for time versus distance today.

Also, I got in an hour of Zumba to celebrate my wife's birthday.:pepper:

Michael A. Jones 04-09-2013 03:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130409[/COLOR][/B]

[B][I]Burgener WU and 1 minute of single unders[/I][/B]

[B]Strength[/B]:weight_l:

Clean Ladder 1-1-1-1-1-1-1-1
115-130-145-160-175-190-205

20# shy of my PR.....I actually took me three tries to get 205#. First pull, my grip was too wide, then on the second I didn't rotate quick enough.

[B]WOD[/B]
10 minute AMRAP
100 rope undulations
10 Bulgarian bag halos 20#

I got 5 rds plus 100 undulations

[B]Core[/B]

30 sec bicycles, 30 vertical leg crunches, 60 sec plank, 30 reverse crunches, 60 sec flutter kicks, 30 leg lifts, 60 sec Russian twists, 60 sec per side oblique v ups, 60 sec per side planks, 10x10 sec ab vacuums, 60 sec of burpees and 60 sec mountain climbers

[B]Conditioning[/B]
5 rds on the heavy bag with 40:15 splits

Michael A. Jones 04-10-2013 07:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130410[/COLOR][/B]

[B][I]400m jog, calisthenics and stretching[/I][/B]

[B]Endurance[/B]:run:

3 mile run in 25:44

It was a gloomy morning, and I almost din't go out to run. It was raining the first 5 minutes of the run, then subsided. By the time I finished my cool down, the temp went from 73 to about 59.....:brrr:

Michael A. Jones 04-11-2013 05:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130411[/COLOR][/B]

[B][I]Hip mobility exercises, 10 DL 215#, 30 jumping jacks and stretching[/I][/B]

[B]WOD[/B]
3 rds
10 KBS 50#
5 DL 245#
5 KBS 70#
10 Supermans
10 hip bridges 50#

[B]Conditioning[/B]
4 rds on the heavy bag with 60:20 splits

[B]Core[/B]
2x20 med ball V ups 15#
2x20 reverse crunches

[B]Endurance[/B]
1 hr of Zumba.....The wife has got me good.:cool:

Michael A. Jones 04-12-2013 08:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130412[/COLOR][/B]

[B][I]Burgener WU, 1 minute single unders, resistance tube fly press and stretching[/I][/B]

[B]Strength[/B]:weight_l:
Bench press 4x10
135-185-205-225

[B]Core[/B]
30 sec bicycles, 30 vertical leg crunches, 60 sec plank, 30 reverse crunches, 60 sec flutter kicks, 30 leg lifts, 60 sec Russian twists, 60 sec per side oblique v ups, 60 sec per side planks, 10x10 sec ab vacuums, 60 sec of burpees and 60 sec mountain climbers

[B]Conditioning[/B]
6 rds on the bag with 50:15 splits and 3 squat thrusts per rd

Michael A. Jones 04-13-2013 05:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130413[/COLOR][/B]

I took part in an unofficial 5k with the 937th Training Readiness Group out of Ft Sam Houston. It was a fun:rofl: run, and had a great turn out.

I laughed to myself because a friend of mine has done a few races with me "for fun" but she is extremely competitive....Needless to say, today was another" I'm going to run an easy pace of about 10 minute miles....." That equated to her hauling tail for the first 1.5 miles!!!! She put her earbuds in, and was in her zone. :bolt:

[B]Endurance[/B] :run:

2.96 in 23:45ish.....I stopped my app late and hers wasn't functioning. I was too focused on catching her at the end to look at the official time. It was a good run and she promised to get me the next outting. ;)

Michael A. Jones 04-14-2013 06:14 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130414[/COLOR][/B]

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

Michael A. Jones 04-15-2013 11:00 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130415[/COLOR][/B]

I woke up with a lot of tightness in my lower back. I planned to break in my new INOVs but put that on hold. I stretched for about 30 minutes, did some foam rolling, and used a cold pack. Afterwards, I did a bit of maintenance on my bike and got going.

[B]Endurance[/B]
10.1 mile bike ride in 47:54

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

[B]Strength[/B]
Seated Press
10x95
6x105
3x115
1+1x125

[B]Core[/B]
2x25 ea

crunch, Russian twist 15#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 15#, crunch, and 30 second boat hold

Michael A. Jones 04-16-2013 05:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130416[/COLOR][/B]

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

I went to try out my new INOV8 Bare X180s. I need a road running, minimalist shoe and it came highly recommended by a few friends. The shoe did not disappoint!!:kicking0: It felt really good one my foot, and it did force me to check my running form. I noticed that my turnover was a lot smoother which changed my stride a bit.
Once I was in rythmn, I knew that these shoes were for me.

[B]Endurance[/B]:run:
5k in 24:08
Almost a PR! I kind of lost track of my last but recently this would be a top 3 time....Not blazing fast, but I'm working on it.

[B][I]50 jumping jacks, stretching and 10x135#[/I][/B]

[B]Strength[/B]
Front Squats
5x5 @ 205

[B]Core[/B]
2x25 ea

crunch, Russian twist 20#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 20#, crunch, and 30 second boat hold


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