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

Michael A. Jones 06-11-2013 05:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130611[/COLOR][/B]

[B]Endurance[/B]

It's Summer!! My daughter asked to go for a bike ride, so I obliged her. It was so freakin hot that I thought she'd tap out. But, she made it just fine. We rode 4.5 miles in 36:09. Just made it back to my truck when it began to rain.....Gotta love South Texas weather!!

I foresee many more over the course of her school break. ;)

[B]WOD[/B]
4 RFT
4 power cleans 125#
4 pull ups
15 burpees

I finished in 5:52.

[B]Core[/B]
50 back extensions on bench

Burpee Challenge Day 11~ 60 burpees which I incorporated into my WOD

Michael A. Jones 06-12-2013 09:28 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130612[/COLOR][/B]

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

[B]Endurance[/B] :run:

Wanted to do a 5k time trial. Got up early and hitch a ride from the wife to my start point. I'd run this course before, and felt it would give my enough challenge and I've gotten decent time before.

Well, I ran it in 26 minutes......:shrug: The third mile sucked big time!!! I was very disappointed afterwards. I still got in some good cardio.

Did 30 minutes of yoga to limber up and cooldown.

[B][I]10x135# squats[/I][/B]

[B]Strength[/B]
Squats
6x2 280#

Burpee Challenge Day 11~65 burpees :evilsmile

Michael A. Jones 06-13-2013 01:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130613[/COLOR][/B]

[B][I]60 single unders and stretching[/I][/B]

Burpee Challenge Day 13~75 burpees

I did them in 25/25/20 format and the last 20 with a double box jump:yikes:

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

[B]WOD[/B]
6 rds
6 tire flips....300 plus#
8 KBS 50#

[B]Conditioning[/B]
4 rds of heavy bag/shadow boxing with 60:20 splits

[B]Core[/B]
2 rds, 15 ea
hollow rocks
back scratchers
in & outs
SU
reverse crunches
45 sec plank

Michael A. Jones 06-14-2013 09:41 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130614[/COLOR][/B]

Nice morning!!! I've been eyeing a new run route at a local park. It was hit hard by flooding a few weeks ago, so I haven't been able to go out. Today, I decided to check it out.

[B]Endurance[/B] :run:

I just did a 1.5 miler to recon the track. Took me 12:52. The park is nice and open but the track isn't what I expected. it's only .7 miles per loop.....:shrug:

[B][I]5x225# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squats
6x5 280#

This marked the end of Week 2 of my Russian Squat workout. Not bad at all.

Burpee Challenge Day 14~ 75 burpees

[I][COLOR="Blue"]Correction on yesterday's burpee count. It was 70.....[/COLOR][/I]

Michael A. Jones 06-15-2013 09:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130615[/COLOR][/B]

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

Burpee Challenge Day 15 "REST DAY"~ 10 burpees

I did some light yoga, and stretching. also.

Michael A. Jones 06-16-2013 02:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130616[/COLOR][/B]

For Father's Day, my wife and daughters suprised me and went on a little hike with me!!!:highfive: They knew that I'd be doing a variant of the Spartan Race WOD, so they wanted to go along with me. It was awesome to have them join me!!!
It wasn't long nor fast but I enjoyed it. ;)

[B]Endurance[/B]

3 mile hike with 25# pack and I wore my 20# vest.

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

[B]Strength[/B] :weight_l:
Bench
6x2 185#

Burpee Challenge Day 16~ 40 burpees

Michael A. Jones 06-18-2013 07:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130617[/COLOR][/B]

I didn't post yesterday because it was my 22 year wedding anniversary, and had a lot to do during the day to prep.

I had a great time spent with my lovely wife!!!:D

[B]Endurance[/B]
9 mile bike ride

Part Deaux
1 hr of Zumba:pepper:

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

[B]WOD[/B]
3 rds
5 pull ups
10 KB press, left 50#
10 KB press, right 50#
15 shrugs 135#

Burpee Challenge Day 17~ 45 burpees

[B][COLOR="red"]20130618[/COLOR][/B]

[B][I]5x135# squats[/I][/B]

[B]Strength[/B] :weight_l:
Squats
6x2 280#

Burpee Challenge Day 18~ 50 burpees

Michael A. Jones 06-19-2013 08:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130619[/COLOR][/B]

[B][I]1 minute single unders and stretching[/I][/B]

[B]Endurance[/B] :run:

I ran 2.6 miles in 22:09. Felt like I was running a marathon.....My pace was around 8:30 but laborous. I guess it was due to not running in around 4 days.

[B]WOD[/B]
5 rds
5 DL 255#
11 KBS 70#
11 burpee box jumps 18"

[B]Core[/B]
75 SU

Burpee Challenge Day 19~ Incorporated my 55 into my WOD

Michael A. Jones 06-20-2013 01:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130620[/COLOR][/B]

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

I did some light stretching, foam rolling and hip mobility exercises.

Burpee Challenge Day 20 "REST DAY":rolleyes:~ 10 burpees

Michael A. Jones 06-21-2013 06:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130621[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Squats
6x6 280#

My lifts days have been off this week after I changed my work week.....

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

Burpee Challenge Day 21~ 60 burpees


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