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

Michael A. Jones 07-04-2013 11:30 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130704[/COLOR][/B]

[B][COLOR="Red"]HAPPY 4th of JULY!!!![/COLOR][/B]:pepper:

[B][I][COLOR="Blue"]800m jog and stretching[/COLOR][/I][/B]

[B]Endurance[/B] :run:

I went out on a nice, challenging trail run this morning. What a great way to kick off the weekend!! It was 65 degrees and clear. :highfive:

I didn't plan to run a particular pace but to just get some cardio in. Running at 1400' in San Antonio was challenging for me.....I put in 3.4 miles on the course.

Michael A. Jones 07-05-2013 10:49 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130705[/COLOR][/B]

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

[B]Endurance[/B]

I went on a bike ride this morning. I wanted to ride the new expansion of the trails leading to the SA missions but it was closed...again. :ranting2:

I rode the alternate route I went previously and got a better workout because I got chased by a few dogs along the way. :rofl: I put in 8 miles in 37:56.

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

[B]WOD[/B]
I did a nice chipper to shake things up. It was supposed to be squat day but my legs were sore from yesterday's trail run.

5 cleans 125#
35 crunches
15 KB press 50#
35 leg lifts
15 KB press
65 SU
15 rows 125#
1 minute plank

I'm participating in another month long abs challenge and was invited after it had already begun, so I incorporated the last three days into my WOD.

Michael A. Jones 07-06-2013 09:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130706[/COLOR][/B]

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

Michael A. Jones 07-07-2013 04:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130707[/COLOR][/B]

I had a great rest day, so I was ready to go to work today!!:pepper:

I've slacked off on my squatting due to a sore knee but yesterday was excellent rehab along with not running as much.

[B][I] Stretching, light calisthenics, and 5x225# squats[/I][/B]

[B]Strength[/B] :weight_l:
Squats
4x3 Squats 315#

I did an additional set of my scheduled programming. I was feeling really motivated listening to some Skrillex....:D

[B]Assistance exercise[/B]
4x20 calf raises

[B]WOD[/B]
10 push ups
10 Spiderman push ups
10 leg kick push ups
10 burpees
40 SUs
20 leg lifts
20 crunches
30 sec plank

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

Michael A. Jones 07-08-2013 08:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130708[/COLOR][/B]

Today turned out to be a good run day. It wasn't as cool as some of the previous days, but I'll take 76 degrees in Texas any day:thanx:

[B]Endurance[/B] :run:

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

I ran a decent 4 miles in 37 minutes. I tried not to pay attention to my pace but just to get mileage in. Of course, I started pacing myself after two miles and almost burned out by the end.....Speaking of which, I stubbed my toe on the home stretch. :ranting2: It hurt like a champ until I had a chance to get some ice on it. No swelling, and I can wiggle it; no sign of anyhting broken.

[B]Strength[/B] :weight_l:
Bench
6x4 185#

I went up 5#s from the prescribed weight cuz it was easier to just slap two 45s and two 25s on the bar...:p

[B]MiniWOD[/B]
10 push ups
10 Spiderman push ups
10 leg kick push ups
10 burpees

[B]Core[/B]
120 SU which I broke up between sets on the bench

Michael A. Jones 07-09-2013 07:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130709[/COLOR][/B]

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

I was feeling really lathargic, so I took today off. Hopefully, this will help recharge the batteries....

Michael A. Jones 07-10-2013 06:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130710[/COLOR][/B]

I woke up early to get in some extra miles this morning.

[B]Endurance[/B] :run:

Ran a very good 5 miler in 48:00. I was very please as I hadn't run that distance in nearly 2 months. I set my goal to sub 50:00.

[B][I]Foam rolling, stretching and light calisthenics[/I][/B]

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

This was the end of week IV on the Russian program; been off a few days due to rest day and scheduling conflicts. It's had some rough patches but a good program. I did scale the weight some but no big deal....

I'm looking forward to next week!!:pepper:

Michael A. Jones 07-11-2013 06:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130711[/COLOR][/B]

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

[B]WOD[/B]
4 rds
2 Atlas stone lifts 95#
4 sandbag gnd to shoulder 55....#
6 sandbag rotational DL 40#

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

I was supposed to attend my wife's Zumba session for some extra cardio but it got cancelled...I gues I'll run tomorrow.:rolleyes:

Michael A. Jones 07-12-2013 05:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130712[/COLOR][/B]

[B]Endurance[/B]

I went on an 8 mile bike sprint this morning. I completed it in 37:29. I wish I had a quality bike.....I know that I could do some serious miles and fly!!!

[B][I]Stretching, light calisthenics, and 5x225# squats[/I][/B]

[B]Strength [/B] :weight_l:
Squats
3x2 Squats 335#

I did an additional set of my scheduled programming. I am sure that after the end of this programming that I will increase my 1RM!! :kicking0:

Michael A. Jones 07-13-2013 05:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130713[/COLOR][/B]

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

I'm taking some much deserved time off today. We planned to go to a bootcamp but it didn't pan out....


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