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

Michael A. Jones 04-28-2013 04:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130428[/COLOR][/B]

[B][I]1 minute single unders, foam rolling and band assistanted stretching[/I][/B]

[B]Strength[/B] :weight_l:
Bench press
5x5 200#

[B]Conditioning[/B]
4 rds on the heavy bag with 45:15 splits

[B]Core[/B]
Burning Core Pyramid

Michael A. Jones 04-29-2013 11:59 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130429[/COLOR][/B]

[B][I]1 minute single unders, stretching and 400m jog[/I][/B]

[B]Endurance[/B]

I went on a 16.29 mile bike ride this a.m. This was the furthest I've gone in quite some time. The morning was ideal for it. Too bad that I didn't have more time as I would have ridden further.
My time was 1:20:14.

I did 30 minutes of yoga after I got back home. I've only done it a handful of times, and don't remember getting my tail whipped like this session.:yikes:

I'm glad that I did it because I feel a ton better than when I woke up. I may have to incorporate more into my routine....;)

Michael A. Jones 04-30-2013 03:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130430[/COLOR][/B]

[B][I]Stretching and 2 minutes of calisthenics[/I][/B]

[B]Conditioning[/B]
Tabata single unders
10 rds 30:10~538 SUs

[B]WOD[/B]
5 rds, 10 ea w/ resistance bands
OH press, Pec fly, row and curl

I did another yoga session post-workout, and finished with foam rolling and ice pack on my back.

Michael A. Jones 05-01-2013 06:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130501[/COLOR][/B]

[B][I]800m job and stretching[/I][/B]

[B]Endurance[/B]
Rode my bike 20.18 miles in 1:34:23. I really need to invest in a better bike....My current, $80 MTB is good for getting cardio in, but I could do much more and better on a quality cycle.

Did an hour of Zumba with the wifey at her class. :pepper:

[B]Strength[/B]:weight_l:
Press
10-7-5-3
95, 125-155-185

I had to PP the last two reps on 185# but got it overhead.

[B]Core[/B]
4 rds
:20 plank
10 K2E

Michael A. Jones 05-02-2013 06:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130502[/COLOR][/B]

[B][I]CFWU minus pull ups[/I][/B]

[B]WOD[/B]

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

New PR with 20 rds tonight!! May not sound like much but I've been meaning to best my 19 rd mark for quite some time. My pull ups sucked!! :( If I can get better at kipping and get back to doing them on a regular, then I could probably bust out 24+ rds next time out.

[B]Core[/B]
:20 plank....:shrug: I'm participating in a month long challenge. I was an overachiever yesterday. :rofl:

Michael A. Jones 05-03-2013 08:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130503[/COLOR][/B]

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

Michael A. Jones 05-04-2013 06:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130504[/COLOR][/B]

[B]Endurance[/B]:run:

I went on a trail run this morning. I planned to follow the Spartan Race WOD for today but had never been to this particular area; didn't incorporate the burpees into the run. I did, however, just set out to run for 30 minutes. Along with that, I scheduled to do negative splits.

Completed 3.09 miles in 31:40.
Mile 1 12:22, mile 2 10:19 and mile 3 was 8:23

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

[B]WOD[/B]
3 RFT
5 KB Snatch 50#
10 sprawl to clean & press w/ 40# sandbag
5 KB snatch
10 step ups w/ sandbag
4:37

[B]Core[/B]
2x :30 planks
:30 side planks per

Michael A. Jones 05-05-2013 07:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130505[/COLOR][/B]

[B][I]1 minute jumping jacks and Burgener WU[/I][/B]

[B]WOD[/B]
3 rds, 10 ea
All performed with 20# medball

squat, dynamic push up, DL, thruster, front raise, good morning and press

[B]Conditioning[/B]
8 rds on the bag with 30:10 splits

[B]Core[/B]
100 situps

Cooled down with some relaxation exercises with the Miracle Balls and foam roller.

Michael A. Jones 05-06-2013 02:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130506[/COLOR][/B]

I meant to follow the Spartan Race WOD for today but decided against it. My scheduled run was a timed 2 miler, and that coincided with the WOD but I wasn't going to do the additional strength portion.....

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

[B]Endurance[/B] :run:
2 miles in 15:46

[B]Strength[/B] :weight_l:
Box squats
3x4 305#

Man, it felt good to squat this morning!! My back has kept me from doing anything heavy but it gave me no issues and I'm not feeling stiff like I have been.

[B]WOD[/B]
2 rds
5 front squats 225#
10 pistols
10 reverse lunges 40#

[B]Core[/B]
3 rds of :30 planks

Michael A. Jones 05-07-2013 04:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130507[/COLOR][/B]

[B]Endurance[/B] :run:

My adventurous nature took over again today. I located another offroad spot and decided to get some mileage in.

Ran 4 miles in 45:37....:eek: I chose to take the level 4 route and it was grueling. The first mile was the worst. I found myself walking up the hill, and stopping to catch my breath frequently. Once I crested the top, it wasn't bad. It was about 2 mile around, so I went for round two:D I knew that my legs were sore from squats, so I detoured the really rough portion and had to run two laps in the parking lot to hit a solid 4 miles.

[B]WOD[/B]
2 rds
10 Goblet squats
50 single unders
50m Waiters walk
10 KB high pulls
50m Waiters walk
50 singles unders
50m Farmers walk
10 KB high pulls
50m Farmers walk
50 single unders
10 Goblet squats

Squats, Waiters and Farmers walk performed with 50# KB

3 rds of :45 planks


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