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

Michael A. Jones 05-08-2013 07:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130508[/COLOR][/B]

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

[B]Mini WOD[/B]
4 rds
10 push ups
20 flutter kicks

[B]Core[/B]
1:30 plank

Active stretching, Miracle Ball therapy and foam rolling

Michael A. Jones 05-09-2013 05:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130509[/COLOR][/B]

[B]Endurance[/B]

Rode 18 miles this morning. My legs were toast by mile 12 but I pushed through the pain. My time was 1:30:40.

I noticed that my pace was haphazard and could keep with my goal of 5 minute miles. It was a semi new course, so it may account for that....

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

[B]WOD[/B]
5 rds
5 pull ups
5 snatch 95#
I haven't worked my snatch in a looooooong time:o I think that I did fairly well considering. I took some pointers from a local coach and worked them in the WOD. I found my grip position and used my hips more. Each lift felt pretty good.

[B]Core[/B]
5 rds
10 V ups 30#

1:30 plank:devil:

Michael A. Jones 05-11-2013 02:44 PM

Re: Mike's Mad Log
 
Busy, busy, busy......I had so much going on with my daughter's graduation from college that I didn't post yesterday's workout.

[B][COLOR="red"]20130510[/COLOR][/B]

[B]Endurance[/B] :run:

Thundershowers almost derailed my run but braved it and went anyway. I'm glad that I did. Achieved a new 3 mile PR of 23:23!!!:kicking0:

It didn't really feel like I was running as fast but manged to beat my old time of 23:55. I was very happy.

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

[B]WOD[/B]
2 RFT
2 Push press 185#
4 burpees
6 24" box jumps
8 rope slams
2:03

[B][COLOR="red"]20130511[/COLOR][/B]

[B]WOD[/B]
4 rds
2 Atlas stone lifts 95#
20' Farmers walk 100# per hand
Triple burpee
20' Farmers walk 100# per hand

[B]Conditioning[/B]
4 rds of heavy bag work/shadowboxing with 60:10 splits

[B]Core[/B]
1:45 plank
3x10 hollow rocks
3x10 Supermans

Michael A. Jones 05-12-2013 08:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130512[/COLOR][/B]

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

Michael A. Jones 05-13-2013 10:40 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130513[/COLOR][/B]

I'm so glad that I took yesterday off. I needed a good rest, and it worked out beautifully!!

[B]Endurance[/B] :run:

I ran a great Monday morning 4 miler in 33:12.

[B][I]Active stretching and 5x225# squats[/I][/B]

[B]Strength[/B] :weight_l:
Box Squats
8 295#
6 315#
4 335#

Michael A. Jones 05-14-2013 05:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130514[/COLOR][/B]

I put off working out till late today due to refining my resume for two potential jobs. Hopefully, things are in my favor....

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

[B]Strength[/B] :weight_l:
Press 3x5
135, 155 and 175

I had to push press the last rep on 175#. I have lost a bit of strength over the last few months. No biggie. As long as a put forth max effort, then I'm satisfied.

[B]WOD[/B]
3 rds
3 KB press 50#/right
6 Bulgarian bag halos 40#
3 KB press
6 PP 135#

[B]Conditioning[/B]
6rds on the bag/shadowboxing with 60:10 splits

[B]Core[/B]
2 minute plank :holysheep:

Michael A. Jones 05-15-2013 02:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130515[/COLOR][/B]

[B]Endurance[/B] :run:

I decided to run at Comache Lookout this morning because I wanted a run at a bit of elevation.
Put in 3.48 miles in 31:24. I was going to continue to hit a solid 3.5 but my goal was just to do two full laps around the outer trail. Next time, I know where to begin and end for 3.5.

[B]WOD[/B]
6 RFT
Tire flip w/ jump thru (I believe the tire is around 320ish#)
5 floor release PU
10 KBS 50#~ 3:27

[B]Core[/B]
4 rds of evil wheels:smiley_ev
2:10 plank

Michael A. Jones 05-16-2013 03:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130516[/COLOR][/B]

[B]Endurance[/B]

I hit the rower this morning for some quick cardio. I did 5rds of 30:30 with a damper setting of 5. Forgot to log my distance and cals burned....

[B]WOD[/B]
5 rds
5 Curtis press 95#
10 WB 20#

[B]Core[/B]
4x10 GHD SU....:eek:

Michael A. Jones 05-17-2013 04:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]21030517[/COLOR][/B]

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

I took today off in prep for the Spartan Race in the a.m.

Michael A. Jones 05-19-2013 07:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130518[/COLOR][/B]

[B]Spartan Race[/B]

The course was 4.5 miles and I completed it with my friend in 1:56.....This run was a serious beatdown compared to last year's!! We, both, had to do some burpees along the way.
It wasn't a great time but that wasn't the point. I was their for the workout and challenge.

[B][COLOR="red"]20130519[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench press
3x4 225#

[B]Conditioning[/B]
4 rds on the bag with 60:15 splits

[B]Core[/B]
2:20 plank


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