Re: Mike's Mad Log
 

[B][COLOR="Red"]20130201[/COLOR][/B]

I had a rough night last night.....Today is my Father's birthday. He passed away from cancer, and I couldn't help but think about him. It kept me up for the better part of the night.

I felt sluggish all day, but knew that he would want me to do what I love. Additionally, I had to see physical therapy again. Things are getting better but still not allowed to lift heavy.....:(

[B][I]Calisthenics and stretching[/I][/B]

[B]WOD[/B]
5 RFT

5 supine ring rows
10 push ups
15 sit ups
20 squats
25 single unders~ 6:12

[B]Core[/B]
3 rds

20 leg lifts
100 stability ball crunches
15 crunches
15 floor wipers
20 toe touches

Rest in Peace, Pops!!:love:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130202[/COLOR][/B]

[B]Endurance[/B]

My daughter wanted a change from her normal cardio routine, so I took her for a bike ride. We logged a leisurely 5.5 miles in 40 minutes.

[B][I]Dynamic stretching and 10 minutes of single unders.....[/I][/B]:yikes:

[B]WOD[/B]

CFFB WOD 2.2.13

15, 12, 9, 6, 3 reps of:

50# Dumbell Thruster
Dynamic Push Up
Russian Twists

[B]Conditioning[/B]

5 rds on the heavy bag wit 45:15 splits
Side note: I forgot to log this portion as part of yesterday's workout, so I did it again.

[B][I][COLOR="Blue"]REHAB[/COLOR][/I][/B]

Did some abduction/adduction exercises with resistance bands as per my therapist's recommendation

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130203[/COLOR][/B]

[B]Active Rest Day[/B]

Active stretching and a 5.5 mile bike ride with the family.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130204[/COLOR][/B]

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

[B]WOD[/B]
2 rds
20 landmine Russian twists 30# PLUS bb.....
60m overhead walk with 45# plate
30 sec handstand holds
20 KB snatches 30#

[B]Endurance[/B]

I did three sets of single unders. 2 minutes of work and 30 seconds rest. That sh*t wore me out!!!! :eek:

[B]Core[/B]
4 rds of planks, reverse crunches and back extensions

[B][COLOR="Red"]20130205[/COLOR][/B]

[B][I]800m jog and active stretching[/I][/B]

[B]Endurance[/B]:run:

I ran 3 miles in 24:53. I was content with my time but could have run faster....My hip began to hurt a bit after I hit the second mile. I slowed down a tad but still ran a faster third.

[B]Strength[/B]
Squats
3x5 205, 225 and 245

Trying to ease back into lifting....

[B]Conditioning[/B]
Heavy bag- 8rds with 40:15 splits

[B]Core[/B]
3 rds
10 med ball V ups 15#
10 KTE
10 crucifix twists 65#

[B][I][COLOR="Blue"]REHAB[/COLOR][/I][/B]

PT abduction/adduction exercises with resistance bands

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130206[/COLOR][/B]

[B]PVC pass thrus, active stretching, 20 squats and 2x15 push ups[/B]

[B]WOD[/B]
6 minute AMRAP

10 band standing rows
Hurdle ladder 12, 22 and 28"
5 KBS 50#

Knocked out 6 rds plus 10 rows and ladder

[B]Conditioning[/B]
3 rds on the heavy bag with 60:30 splits
During the 30 sec interval, I ran two laps of the star drill with my mini-cones.
[url]http://www.youtube.com/watch?v=b1P1UYmfn_w[/url] (WSF)
I tried to evenly space them at 6' but I didn't have enough space, so the two top ends were 6' and the opposing two were 4.5'.

[B]Core[/B]
4x15 evil wheels:evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130207[/COLOR][/B]

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

Took the day off due to fatigue....I was burnt out.


[B][COLOR="red"]20130208[/COLOR][/B]

I felt a little better today. Slept like crap last night.

[B]WOD[/B]
5 rds

5 chin ups
10 tricep extensions 50#
10 KB presses 50#/hand
20 single unders

Seemed like forever since I actually did chin ups vs pull ups.

[B]Conditioning[/B]
6 rds on the heavy bag with 30:10 splits and 5 jumping jacks per rd.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130209[/COLOR][/B]

[B]Endurance[/B]

I had a great ride this morning. Biked 7 miles in 35:52. Felt good to get back out on two wheel and go!!:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130210[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130211[/COLOR][/B]

I felt like I was too much in my comfort zone when it came to running....I run hard when I go out but need to change it up some more. I have the Jailbreak Race and Spartan this year, so I better get myself geared up.

[B]Endurance[/B]

3.5 miles in 30:54. I ran at one of my old spots that has some degree of elevation. According to my Endomondo app, the max altitude was 988'. The park has the fourth highest point in San Antonio, so it wasn't bad at all. Trying to run at almost a race pace with incline proved to be challenging. I'm going to attempt to get out there more often for the shorter runs and hill sprints. Next time out, I'll either try to best my time or run with my vest.


[B][I]Calisthenics, pvc pass thrus and stretching[/I][/B]

[B]WOD[/B]
3 RFT

3 PC 135#
6 lateral jumps 18"
9 KTE
12 Goblet squats 50#
~ 3:21

[B]Core[/B]
3 rds

20 second planks plus 10 second side planks
10 Russian twists 30#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130212[/COLOR][/B]

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

[B]WOD[/B]
4 rds

24 Bulgarian bag halos 20#
6 bench press 170#
4 sandbag ground to shoulder 80#
12 Superman push ups [url]http://www.youtube.com/watch?v=akEB7PTovjc(WSF[/url])


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

[B]Core[/B]
2 rds of the 100s ab exercise :yikes:[url]http://www.youtube.com/watch?v=klTWpQn5MYE(WSF[/url])

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130213[/COLOR][/B]

[B][I]Dynamic stretching and 800m jog[/I][/B]

[B]Endurance[/B]:run:

I hadn't done a 1 mile time trial in a while, so today was the day. I decided to run it on a track to see if it made any difference....

My app clocked me at 6:58!!!:bolt: New PR!!!!! The total distance was 1.02 miles in 7:05 but that is :42 faster than my last attempt.

Finished out with some suicides and burpees. 5x suicides were 3m, 9m and 15m, and I did 5 burpees after each lap.

[B]WOD[/B]

4 rds
5 box squats 255#
10 mule kicks
10 walking lunges
20 step ups per leg 18"
20 calf raises per leg

My legs will not be thanking me later....:D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130214[/COLOR][/B]

[B][I]Dynamic strecthing and shoulder modility exercises[/I][/B]

[B]WOD[/B]
3 rds

5 press 125#
10 KBS 50#
10 med ball cleans 20#
20 single unders w/ 1# rope
100 battle rope undulations

[B]Conditioning[/B]
5 rds on the bag w/ 30:10 splits

[B]Core[/B]
3 rds ea
15 4 count flutter kicks, 15 4 count supine bike and 40 back scratchers

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130215[/COLOR][/B]

[B]Endurance[/B]

Rode 9 miles in 47 minutes this a.m. Can't believe how much it hurt.....I haven't ridden hard in a while, so that may be why.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130216[/COLOR][/B]

I attented a bootcamp sponsored by a good friend of mine this morning. Even got my wife and daughter out to the park to do the workout!!;)

[B][I]Power squats, high knees, and jumping jacks[/I][/B]

[B]Conditioning[/B]

2rds, 45 seconds each
sandbag squats cleans, frog jumps, plank ladder, inchworms, and punching

2 rds, 45 seconds each
leg lifts, hip bridges, burpees, and dips

Finished off with 2x40m bear crawls and 100 jumping jacks

It was good to get outdoors and put in some work.:thumbs_up

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130217[/COLOR][/B]

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

:yeahthat:

I've felt really tired of late and need to recup. Planning on taking a midday nap once I get some housework done this morning.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130218[/COLOR][/B]

[B][I]Dynamic stretching, 1 minute single unders and 800m job[/I][/B]

[B]Endurance[/B]

I ran 1250 stairs at a parking garage this a.m. It was a great change of pace!! The total distance was 1.1 miles in 28 minutes. My legs were really shaky afterwards. :D

[B]Strength[/B]

I followed Crossfit main for today's WOD. It was 5-5-5-5-5 Back squats. I haven't lifted heavy for quite some time, so I went in kinda gunshy.....

I managed 225-245-275-295-315. I was extremely happy that I hadn't lost too much strength since train up for the 1/2 marathon and hurting my back.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130219[/COLOR][/B]

[B][I]Calisthenics, stretching and 2x10 pull ups[/I][/B]

[B]Strength[/B]
Bench press 3x5
WU 5x135
155, 185 and 205

[B]Conditioning[/B]

3rds, 30 sec ea station

ball slams 15#, heavy bag, hammer strikes and KTE

Rested for 30 seconds btx rds.

[B]Core[/B]
4 rds
10 V ups
10 evil wheels:evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130220[/COLOR][/B]

I had a busy day.....I didn't think I'd have time to workout, but then thoght about all the excuses folks use and got into the gym!!:weight_l:

[B][I]Shoulder mobility exercises and calisthenics[/I][/B]

[B]Strength[/B]
Press 3x5
WU 5x95
125
145
165x2 (f)
I've lost a ton of strength over the last month or so....:yikes: Time to get back on the horse with strength training.

[B]WOD[/B]
3 rds
10 alternating KB press 30#/hand
10 push ups
10 Bulgarian bag warrior spins 40#{shown at 1:45}[url]http://www.youtube.com/watch?v=XcfRCQ-5GYA(WSF[/url])

[B]Conditioning[/B]

5rds on the heavy bag with 45:15 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130221[/COLOR][/B]

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

I'm listening to my bod today.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130222[/COLOR][/B]

I felt more rested this morning. Taking yesterday off was a good call on my part.

[B][I]Dynamic stretching and 800m jog[/I][/B]

[B]Endurance[/B]:run:

2.25 mile run in 18:46. My hip felt really tight this morning, so I didn't push myself on the run. I wanted to shoot for a time of 16 minutes but I'm content with the work on this one.

Besides, I needed to save some for the 5k Carrera Red Run in the a.m.

[B]WOD[/B]

EMOM for 12 minutes

3 burpees
6 KBS 50#

[B]Core[/B]
2 rds
20 SU
60 Crucifix twists 45#
20 reverse crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130223[/COLOR][/B]

[B]Endurance[/B]:run:

I took part in the 5k Carrera Red Run sponsored by the American Heart Association. It didn't have a huge turnout but meet some cool folks and got in a quality run. Finished with a time of 25:37.

[B]Conditioning[/B]

The wife and I went back for another bootcamp this afternoon.

[B][I]Dynamic stretching, high knees, and jumping jacks[/I][/B]

3rds,30 seconds each
sandbag curls, mountain climbers, split lunges and Russian twists

3rds,30 seconds each
sandbag rows, reverse crunches, dirty dogs and plank rows

Finished up with 100 squats:eek:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130224[/COLOR][/B]

[B]REST DAY[/B]:zombie:

I don't know what it is but I'm so drained....And to top that, I've been sneezing like mad since I ran my 5k yesterday. I suspect that there was a lot more mountain cedar in the air where I ran....:shrug:

I'm taking today off and try to workout in the a.m.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130225[/COLOR][/B]

I feel better this morning. I rested really well, and stayed hydrated throughout yesterday. I haven't sneezed since last night, so I'm hoping that whatever pollen or mountain cedar that was whipping my tail is out of my system.

I decided to go to the globo on the base today. I planned to do some rowing but they have both C2s in maintenance....:ranting2: So, I skipped out on cardio for today. Couldn't bring myself to get on the treadmill.

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

[B]Strength[/B]
V squat
270x 10
360x6
450x4
540x4

[B]Assistance exercises[/B]

GH ext [url]http://www.lifefitness.com/commercial/lfstrength/SignatureSeriesSingleStations/lowerbody/glute.html#(WSF[/url])
ea leg

10x90, 10x110 and 10x125

Leg curl
3 rds
10x85

Adduction/abduction:smiley_ev
3x160 ea exercise
A lady told me that I was the first guy she'd ever seen on this machine. I told her that most don't understand the signifigance of the strengthening the hips and pelvis, and should be doing these movements.

Calf ext
3 rds
10x210

2x10 box jumps 24"

[B]Conditioning[/B]
4 rds on the heavy bag with 60:25 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130226[/COLOR][/B]

I followed the Spartan Race WOD for today. I had planned on some hill work anyhow. ;)

[B]WOD[/B]


Jog 1 mile easy to the hill
Find a .5 mile hill (preferably in the woods with rocks and roots in the way)
Run all out to the top of the hill
Moderate jog to the bottom of the hill
At the bottom of the hill do 10 burpees, 10 squat jumps, 10 pushups, 10 side lunge jumps
Repeat 5 times
Jog 1 mile easy to cool down

I did 4 rounds. I modified slightly and did a slight loop with the hill repeats. I ran up the hill that I was working on, took a parallel trail, jogged back to my start point and did the exercises. I actually got almost 3 miles out of it.

[B]Core[/B]
4 rds
25 crunches
15 back extensions w/ 3 second hold

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130227[/COLOR][/B]

Missed out on some ideal run weather today....Had a lot to do around the house, and had some errands to do.

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

[B]WOD[/B]
APAP

20 ea with 30 seconds rest btx movements
C&P 115#
wall ball 30#
KBS 50#
Front Squat 115#
4:20

[B]Conditioning[/B]

5 rds on the bag with 40:15 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130228[/COLOR][/B]

[B]REST DAY[/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130301[/COLOR][/B]

[B]Endurance[/B]

Biked 6 miles in 33 minutes. I felt like I should have ridden faster but I haven't been out as much during the winter.....And, it was chilly this morning.

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

[B]WOD[/B]
3 RFT

5 DL 225#
50m sandbag carry 70#( used my heavy bag)
5 burpees
50m SB carry
5 PP 125#
10 SU

Finished in 6:17

I probably could have went faster on the SB carries.

[B]Core[/B]
20 Russian twists
30 flutter kicks

I went light tonight. We ate out at a Brazilian steakhouse and I'm still full.;) Besides, this is day 1 of my wife's fitness challenge, and this was the exercises.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130302[/COLOR][/B]

[B]Active Rest Day[/B]

Mobility exercise and stretching. I concentrated on my hips primarily.

[B]Core[/B]
30 two count Russian twists
15 plank toe lifts ea leg

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130303[/COLOR][/B]

[B][I]Hip mobility exercises, stretching, PVC pipe shrugs and 10 pull ups[/I][/B]

[B]WOD[/B]

3 rds
10 SB squat cleans 45#
3 stone lifts w/ squat 95#:yikes:
10 SB rotational lunges 45#
10 SB ground to shoulder 70#

I forgot how invigorating odd object lifting is!! I haven't touch my atlas stone since I hurt my back. It was great getting back into it.

[B]Conditioning[/B]
50 ball slams 9#
100 heavy bag punches
200 single unders
300 rope undulations

[B]Core[/B] ( Part of my wife's monthly challenge)
40 Russian twists 9#
30 flutter kicks
30 plank heel lifts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130304[/COLOR][/B]

[B]:run:[/B]

I needed to pound some pavement today. Seems like I've been slacking...

I ran 3 miles in 27:10. Felt really laborous on the second mile. That's usually my sticking point during 5 k distance.

[B]WOD[/B]
3 RFT
60m OH slosh pipe carry
10 Zercher squats w/ pipe
10 KBS 50#
10 Goblet squats 50#
6:04
~rest 2 minutes~
2 RFT
12 gada shoulder swings 10#
12 Bulgarian bag Warrior swings 20#
2:26
I used my sledge to act as the gada. I am interested in taking up more exercises with the gada but don't want to spend the $$$. I may have to DIY one once I get accustomed to the movements.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
20 squats
20 jumping jacks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130305[/COLOR][/B]

[B]Strength[/B]
Front Squats

5x95 warm up
10x125
6x160
4x180
2x200

God, how I miss doing these!!!!

I followed the Crossfit main for today's workout.

[B]WOD[/B]

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

27:53

The wall climbs were brutal!!!:yikes: Plus, I haven't done a metcon like this in a while. I was gasping for breath after round five.....

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
30 squats
20 sit ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130306[/COLOR][/B]

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

[B]Endurance[/B] :run:

2.07 mi w/ 25# vest in 18:50

I route had some elevation too it, so my plan to maintain a 9 minute mile went out the door; only by a few seconds....:rolleyes:

[B]Core[/B]
2 rds, 10 ea
crunch, bicycle crunch, crunch twist, reverse crunch, vertical leg crunch and the long arm variation.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
40 squats
30 crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130307[/COLOR][/B]

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

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
50 squats
25 bicycle crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130308[/COLOR][/B]

[B]Strength[/B]
Bench Press

5x135 warm up
5x155
5x185
5x215

[B]WOD[/B]
5 rds
5/5 KB curls 30#
10 power cleans 95#
10 close grip chin ups
10/10 KB rows 50#

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

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
60 squats
25 dips

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130309[/COLOR][/B]

[B]Active Rest Day[/B]

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
70 squats
25 high knees

[B][COLOR="Red"]20130310[/COLOR][/B]

[B]Endurance[/B] :run:

Got out and ran a bit further than my usual....Did 4 miles in 38 minutes. I had wanted to get a longer run in because I'm getting into that comfort zone with the 5k distances.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
80 squats
25 dips
25 sit ups
25 crunches
25 bicycle crunches
25 high knees
25 jumping jacks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130311[/COLOR][/B]

I was having a really bad day.....Post workout: Much better!!!:D

[B]Strength[/B]
Deadlift

5x185 warm up
5x225
5x245
5x265

[B]WOD[/B]
Singlet
15 KBS 30#
10/10 lateral step ups 24"
10 KBS 50#
10/10 lateral step ups 24"
5 KBS 70#
10/10 lateral step ups 24"

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

[B]Core[/B]
3 rds
10 V ups 15#
10 Evil wheels
10 back extensions

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
25 push ups
20 jumping jacks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130312[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130313[/COLOR][/B]

[B]Endurance[/B] :run:
I wanted to stay loose, so I ran a mile. Not a blistering pace but did it in 7:55.

[B]Strength[/B]
Box Squats

5x175 warm up
3x225
3x265
3x295
3x325 plus 2

[B]WOD[/B]

3 rds
6 front squats 185
6 pistols, left
6 slosh pipe OHS
6 pistols, right

[B]Core[/B]
2 rds
15 crunch twists
25 SU

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
40 jumping jacks
25 reverse crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130314[/COLOR][/B]

[B]Endurance[/B] :run:
I got out and ran early this morning because we were going to the theme park for spring break. Forgot about daylight savings, and ran in the dark for about 15 minutes....3 miles in 26 minutes.

[B]WOD[/B]

3 rds
5 press 135#
10 Gada 10 to 2s 10# (simulated with sledge)
10 Bulgarian bag halos 45#

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
50 jumping jacks
25 walking lunges

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130315[/COLOR][/B]

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

Just hydrating, stretching and a light WOD. I have the Run the Jailbreak Race in the a.m.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
60 jumping jacks
25 sec plank