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

Michael A. Jones 06-22-2013 07:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130622[/COLOR][/B]

[B]Active Rest Day[/B]


I did some yoga, and stretching. I wasn't really up to a big workout today...

[B]Core[/B]
I got in 200 back scratchers.

Burpee Challenge Day 22~ 65 burpees

Michael A. Jones 06-23-2013 12:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130623[/COLOR][/B]

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

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

This was the end of my third week with the Russian squat program. So far, so good.

[B]Conditioning[/B]
4 rds on the heavy bag with 120:30 splits

Burpee Challenge Day 23~ 70 burpees

Michael A. Jones 06-24-2013 10:13 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130624[/COLOR][/B]

[B]Endurance[/B] :run:

Ran 3 miles in 27:09.....:( I was kind of disappointed with this performance. I started out strong but peetered out around 2.5 miles. I chalk it up to lack of running of late.

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

[B]Skills[/B]

I spent 10 minutes or so working on hang cleans. I watched a really informative video that showed the progression of the lift, and ways to better yourself. I need to get back to basics and practice more often.

[B]Strength[/B] :weight_l:
Press
6x2 145#

Burpee Challenge Day 24~ 75 burpees

Michael A. Jones 06-26-2013 04:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130625[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Squats
5x5 300#

This was, by far, the toughest week on the Russian squat program!!! I cruised thru the first 3 rds but it took a lot to get thru the remaining two.

I heard that the program was difficult to finish, so I'll find out.....

[B]Conditioning[/B]
8 rds on the heavy bag with 60:10 splits

[B]Core[/B]
4x15 crunches
4x15 reverse crunches

Burpee Challenge Rest Day 25~10 burpees

[B][COLOR="Red"]20130626[/COLOR][/B]

I didn't get a chance to get my run in this morning. I had to begin processing for my new job as a fitness instructor with Parks and Recs!!! Super stoked to land this position. :pepper:

[B][I]Stretching and some resistance band exercises[/I][/B]

[B]Strength[/B] :weight_l:
Bench
6x3 185#

Burpee Challenge Day 26~50 burpees

Michael A. Jones 06-27-2013 04:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130627[/COLOR][/B]

[B]Endurance[/B]

I did a very short bike ride this morning. Only got in 4 miles due to a gate being locked along the course....:shrug:

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

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

[B]Core[/B]
I followed an ab workout on a cable channel. I don't recall the exercises but it was about 10 minutes worth.

Burpee Challenge Rest Day 27~60 burpees

Michael A. Jones 06-28-2013 06:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130628[/COLOR][/B]

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

[B]WOD[/B]
For time
80' farmer walk 115# per hand
20 burpees
FW
20 burpees
FW
20 burpees
FW
10 burpees~ 8:50

[B]Conditioning[/B]
6 rds on the bag with 40:10 splits

[B]Core[/B]
2x20 Russian twists 15#
2x20 TRX knee tucks
2x15 K2E
2x15 Dragonflies :evilsmile
2x15 flutterkicks

Burpee Challenge Day 28~ 70 burpees incorporated in WOD

Michael A. Jones 06-29-2013 11:21 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130629[/COLOR][/B]

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

[B]Strength [/B] :weight_l:
Squats
4x4 315#

Well, today was tougher than expected. I struggled the other day with my sets, and today was no different.
I got thru one set with 315# but have to drop 15# after the second....I got stuck in the hole and couldn't get out!!:yikes: It was pretty smooth sailing after that. I'll have to adjust my weights accordingly next week.

Burpee Challenge Rest Day 29~80 burpees

Michael A. Jones 07-01-2013 04:47 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130630[/COLOR][/B]

[B]Endurance[/B] :run:

My Family and I did the Color Me Rad 5k in the pouring rain. It was a lot more fun than I expected.

Burpee Challenge Day 30~ 100 burpees plus 50 more cuz I was challenged;)

Total for the month was 1500!!:pepper:

[B][COLOR="Red"]20130701[/COLOR][/B]

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

I'm taking today off for much needed rest. My body's talking to me and I'm listening. I am considering taking a few off but undecided at this point....

Michael A. Jones 07-02-2013 09:21 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130702[/COLOR][/B]

[B]Endurance[/B] :run:

I did a very short run this morning. I am planning to start short and build back up since my running has been lacking of late....

Ran 2 miles with negative splits; 8:24 for the 1st miles, and 8:07 on the last.

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

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

This was my first lifts going in to week 5 of my strength improvement with the Russian squat program.

[B]Core[/B]

3x10 evil wheels :evilsmile
3x20 SU

Michael A. Jones 07-03-2013 05:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130703[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Bench
6x3 180#

[B]Conditioning[/B]
8rds on the heavy bag with 90:30 splits


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