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Michael A. Jones 01-01-2012 08:06 PM

Re: Mike's Mad Log

Warmed up with some clubbell mobility. I decided to DIY some bells from plastic bats. I read up on them, and wanted to give them a try. Made mine 8# ea to test out ROM with that weight; don't want to invest unless they are beneficial.
Had to work outdoors due to my 8" ceiling. My clubbells are 24" long, so I hit the ceiling several times before changing my strategy. Not a bad $2 investment so far....:p

Main WOD

20 minute AMRAP
40 rope singles
20 hammer strikes
10 KTE
10 PU on paralettes
10 Pull ups
10 full rounds at completion.

Finished my night with 6x20 Russian twists w/ 9# med ball

Michael A. Jones 01-02-2012 08:29 PM

Re: Mike's Mad Log

Tabata Situps x 10 rds
30 sec work-10sec rest
I lost count somewhere but I did about 220

Sprint work was in order tonight. I did 12 40m sprints dragging my tire. It weighs about 20#, so I added 25# of Oly weights.
Received some more "what the hell is he doing" looks from the neighbors....:D They should know about me and Crossfit by now. Tried to invite a couple of them to WOD with me but that never happened:shrug: Their loss.

Michael A. Jones 01-03-2012 09:28 PM

Re: Mike's Mad Log

I followed the CF main with the Overhead Squat 3-3-3-3-3 reps

It is my conclusion that I sux at OHS!!!:ranting2: I need to dedicate more time to this movement but haven't yet. They have never been a focus in any of my past workouts, so I just never did them. Shame on me....:(
Lesson learned is to make my weakness and strength.

Anyway, I worked up to 115# before I gave up. Sad, I know. I suspect that I can squat more weight, but lack the confidence in holding the bar over my head. MTF.

Main WOD:

6 rds
30 sec rope undulations
10 dips
5 Man-Childs ( my version of Man-makers without the row; sprawl-standup-press ) 30#

Michael A. Jones 01-04-2012 09:31 PM

Re: Mike's Mad Log

Took some pointers from several people on the forum, and several videos and began my quest to conquer overhead squats. I still haven't cracked the code but felt better and more confident after a few sets of Sotts presses with the bar and with KB. I used one technique where I held onto my safety bar on my rack and used a 25# KB to practice pinching my shoulder blades together while squatting. All in all, it seemed effective. :D

I went with doing Cindy as my main WOD. During this WOD, I had flashbacks to 2005 when I was introduced to CF. Yep! Cindy was the ***** who kicked my arse and got me hooked:pepper: I'd only done her three times and the last was over 2 years ago.....

Well, it was payback time. PR'd with 19 FULL ROUNDS!!!!!:yeahthat: I'll probably regret it in the morning but it felt damn good tonight.

Michael A. Jones 01-05-2012 08:06 PM

Re: Mike's Mad Log

REST DAY:yawn:

Planning some major pain and progression for the next training sessions.:evilsmile

Michael A. Jones 01-06-2012 11:29 PM

Re: Mike's Mad Log

Burgener Warm up

Snatch Balance


Michael A. Jones 01-07-2012 09:04 PM

Re: Mike's Mad Log

3x10 Push ups
3x10 Sit ups
60 rope singles

Front squats 5-5-5-5-5

It felt damn good doing these squats tonight. I felt strong and probably could have pushed more weight. I'll be looking to get a good, clean PR in the FS soon.:kicking0:

3 rds
10 KBS 50#
6 Sandbag shoulder 80#
15 Weighted dips 30#

Tomorrow, I plan to do a little running in the a.m. and work some deadlifts in the p.m. I'm programming some good mornings and back extensions into tomorrow's workout.....:yikes:

Michael A. Jones 01-08-2012 08:36 PM

Re: Mike's Mad Log

Ran a pretty decent 2.5 miles this morning in about 22 minutes. I probably could have run alot faster but that wasn't my intent. I just want to keep my cardio up since I've slacked off during these winter months.


DL 10-8-6-4 @ 225-275-325-375#. I did 10 good mornings with a barbell after every set of DLs. I really need to get back to basics and lift more deads.....Felt extremely weak on the last set but stayed true to proper form and took my time. I didn't want to get hurt by forcing the lift. Heavy DLs have never been in my training is probably why I felt this way.

I intend to work on endurance tomorrow, so something with burpees....:smiley_ev

Michael A. Jones 01-09-2012 08:14 PM

Re: Mike's Mad Log

Rope jumps and static stretching as WU.


2 RFT 10 ea

KB Thrusters 30#
Burpees :kicking0:
Floor presses 30#
KBS 50#
Burpees :evilsmile
Goblet squats 50#
Box jumps

I finally built my push sled!!!! :pepper: Too bad it's raining out.....

Michael A. Jones 01-10-2012 06:36 PM

Re: Mike's Mad Log

REST DAY:snore:

I may try and take my DIY sled out for a run tomorrow....

Michael A. Jones 01-11-2012 09:48 PM

Re: Mike's Mad Log

CF Mainsite WOD

[B]Filthy Fifty[/B]
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders :devil:

Sub'd the DUs and did 4 singles for every DU. Completed in 27:56.

Michael A. Jones 01-12-2012 05:33 PM

Re: Mike's Mad Log

[B]Back Squats[/B]


I was determined to break into the 300 realm with these lifts tonight, so I pushed myself. I began with a modest 225# for the first set and went with the following breakdown:

I felt strong on the last set and decided to increase the weight to 315#. What do ya know....I Pr'd my frickin back squats!!!!:highfive:

I took the pointers from David Lipson, and combined high and low bar squats. I'm nowhere close to his max but I got mine:pepper:

Michael A. Jones 01-13-2012 11:24 PM

Re: Mike's Mad Log

[B]Strength WOD[/B]

5 Rds
10 Push press 115#
10 Dips

A friend convinced me to start working a heavy bag; he's an amateur boxer, so I picked up some Everlast neoprene cardio gloves today, and rigged up a homemade bag. Used an Army duffle with foam pad on interior and filled with old uniforms (stuff).

I did five (5) rounds. Worked 60 seconds with 30 second breaks. I give boxers props because it was a smoker. I loved it, so I'll be doing it more often. Might invest in an actual bag.

Michael A. Jones 01-14-2012 07:41 PM

Re: Mike's Mad Log

[B]Hybrid WOD[/B]

50m Farmer's walk 50#
200m run
6 Sandbag shoulderings 80#
50m SB carry 80#
6 Burpees


Worked some more on the heavy bag for more cardio and endurance. Did what I read was called the 30-30-30 or something to that affect. Basiclly, it was a Tabata boxing WOD w/o counting totals....Anyhow, did 8 rounds at max effort with 3 left leg forwad, 3 right leg forward and 2 punching while jogging in place. I need to find some more cardio based heavy bag WODs. I'm really liking this stuff :D

Michael A. Jones 01-15-2012 07:25 AM

Re: Mike's Mad Log

I built a push sled a week or so ago, but hadn't taken her out.....Well, today was the day. I packed up and went to a local school that had a long, open roadway. I was surprised hold good the sleds can be!! I only spent $3 at Home Depot and got an awesome product. I'll post a picture later....

7 rds
100m Sled push 130#
10 Push ups
15 KBS 35#

Richard Macaulay 01-15-2012 07:43 AM

Re: Mike's Mad Log
[QUOTE=Michael A. Jones;1023417]20120115

I built a push sled a week or so ago, but hadn't taken her out.....Well, today was the day. I packed up and went to a local school that had a long, open roadway. I was surprised hold good the sleds can be!! I only spent $3 at Home Depot and got an awesome product. I'll post a picture later....

7 rds
100m Sled push 130#
10 Push ups
15 KBS 35#[/QUOTE]

Hey mate, log looks great. What programming are u following?


Michael A. Jones 01-15-2012 09:07 AM

Re: Mike's Mad Log
[QUOTE=Richard Macaulay;1023420]Hey mate, log looks great. What programming are u following?


Not really following a particular program. I use different ideas and do alot of "what I'm feeling". I have been guilty of training to strenghts, and not weaknesses but plan to remedy that. Like, I suck at DUs and OHS:rofl: I occassionally follow the CF mainsite. I may start CFFB this Spring though.


Michael A. Jones 01-15-2012 09:17 AM

Re: Mike's Mad Log
[QUOTE=Michael A. Jones;1023417]20120115

I built a push sled a week or so ago, but hadn't taken her out.....Well, today was the day. I packed up and went to a local school that had a long, open roadway. I was surprised hold good the sleds can be!! I only spent $3 at Home Depot and got an awesome product. I'll post a picture later....

7 rds
100m Sled push 130#
10 Push ups
15 KBS 35#[/QUOTE]

[B][I]NOTE[/I][/B]: I did this WOD with a 20# vest. Forgot to post that earlier.....

Michael A. Jones 01-16-2012 08:14 AM

Re: Mike's Mad Log

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

Michael A. Jones 01-17-2012 02:24 PM

Re: Mike's Mad Log

Back to work!!! Had a great rest day yesterday :)

Did an usual afternoon workout today. I was feeling lazy, so I decided to workout.

[B]Strength and Endurance[/B]
3 rounds
DB Complex 3x3 ( Bent over rows, clean and press and thrusters)55#
NOTE: Cycled these unbroken At least, I tried....:p
4 Push press 135#
10 SDLHP 75#

8 rounds on the heavy bag

I guess it is time to run.....Tomorrow, I'm shooting for 3-4 miles.

Michael A. Jones 01-18-2012 03:19 PM

Re: Mike's Mad Log

I did run afterall.....I told myself to just do it and quit making excuses. I haven't run for a speccific time for quite a while, so I wasn't sure of my pace. The Army standard for 4 miles is 36 minutes, so I tried to gauge off of experience.

I felt pretty good until I met with a slight grade in the road. It seems like a mountain but I pushed through. I got to my turn-around point in 17:25, so I was on track. The second leg is where I felt my impending doom would come. But, I ran the back half faster; guessing that the downhill running helped:rofl:
Finished in 34:00!!!!:highfive: It's a far cry from when I was running it sub 32 minutes.....I am happy with the outcome but this still will not get me to run as often. It shows me that I can do it when I put my mind to it.

Michael A. Jones 01-19-2012 07:07 PM

Re: Mike's Mad Log

[B]CF Mainsite WOD[/B]


21-15-9 reps of:
Clean 135 pounds
Ring dips

Completed her in 7:15 as Rx'd. I looked back at the log I kept in Afghanistan and was startled, at first. I had done this WOD in 4:23....:shrug: Then, I realized that we did not have rings and were instructed to do power cleans.

Well, it made a big difference doing Elizabeth as Rx'd! I don't feel bad because I did the ring dips unbroken on my DIY "rings."

Michael A. Jones 01-20-2012 10:29 PM

Re: Mike's Mad Log

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

Michael A. Jones 01-21-2012 06:33 PM

Re: Mike's Mad Log

I decided to stop putting it off and use my 2 pood KB. I picked it up last weekend from a guy for $100 off Craigslist; not bad considering it's a Russian Red from Dragons Door!!


4 rds
10 CTB
15 Ring dips
20 Floor release PUs

I plan to do some snatch work tomorrow since I've slacked off for so long...

Michael A. Jones 01-22-2012 04:39 PM

Re: Mike's Mad Log

[B]Skills Work[/B]

I watched several videos feuturing Coach Burgener, Spealler and many others, so I was ready. I completed the Burgener WU, then performed some drills with an empty bar for about 15 minutes. I had my wife observe my form; I really need to get a camcorder......:ranting2: I felt more at ease with doing the movements today. I still have a long way to go but the journey will be worth it.



6 rds
6 DL 210#
6 Back Squats 195#

Michael A. Jones 01-23-2012 11:10 AM

Re: Mike's Mad Log

[B]CF Main WOD[/B]

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

[I]Burgener WU[/I]

I decided to begin with 60% of my 1RM and increase the weight by 10-15# per round.....My first inclination was to go with 80% 1RM:no000000: but followed my instincts and did not. Thank goodness.
I watched the video of this WOD and was told that it was a bit different.....

Anyway, my weights were: 135x3, 145x3, 160x2 and 185x2. I failed on the last rep:ranting2: I gathered myself but couldn't muster that last one.

Finished off with 3 rds-1 minute ea of rope undulations, rope singles and 12" step ups with 60# sandbag. I had a 10 sec rest between rds.

Michael A. Jones 01-24-2012 07:08 PM

Re: Mike's Mad Log

REST DAY :zombie:

I believe that the weather has adversely affected my mood and sinuses.....Damned mountain cedar :ranting2: I'll have to hit it hard in the a.m.

Michael A. Jones 01-25-2012 09:08 AM

Re: Mike's Mad Log

Still feeling kind of "out of sorts" but went to the gym on the AF based today. I wanted to get on a rower....Just rowed 500m to warm up after stretching. Clocked it in 1:54. I had read in the athletic skills pamphlet that 1:25 was elite (Level IV) for men, so I wanted to test it out. I don't row much and it showed. :rofl:It was alot harder than I imagined.


8 rds
5 PU
30 rope singles
10 Good mornings 25#
15 KBS 30#

Just wanted to workout. Was going to do an AMRAP but changed my tune once I got there. This drastic weather change sucks!!!!! I'll see how I feel later and possibly do some front squat work.....

Michael A. Jones 01-26-2012 02:51 PM

Re: Mike's Mad Log

I still eel quite ill but know that i have to workout. One day of slacking can lead to another, and another.....

[I]Burgener WU[/I]


3 Power Cleans 155#
10 Box jumps
200m run @ 80%
10 Wal balls 15#

The first round was solid but then my neighbor decidd to cut his grass....My lungs felt like they were on fire!! I had to take 30 seconds between rounds to cough and clear my sinuses. All in all, it was a decent WOD. Finished in 9:34.

Hit the DIY heavy bag afterwards. I did 6 rounds-30:30.

Thinking about doing some of the "girls" this weekend.....I want to do one that I haven't done before.:dunno: We'll see.

Michael A. Jones 01-27-2012 01:39 PM

Re: Mike's Mad Log

[I]800m run and Burgener WU[/I]



10 KB Snatch, 5 per arm 50#
6 Sandbag sprawl to OH 60#
3 FS 185#
20 BW rope pulls*

* Don't have a rope for ascents, so I improvise with 6' of firehose;5 alternating pulls = 1 15' ascent....Much harder IMO.

6 rds on the heavy bag today-30:30. I worked jabs for 30 secs, then performed lateral jumps with high knees over my paralettes for the 30 secs. I needed to clear my lungs and get some agility and endurance back. It worked!!;)

Michael A. Jones 01-28-2012 08:56 PM

Re: Mike's Mad Log

[I]Burgener WU, 30 push ups and 30 back extensions[/I]

[B]CF Main WOD[/B]


Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows


Performed this WOD with Rx'd weights. The pull ups and KTE were brutal after the second rounds....I subbed the KTE with ab sling assisted for the last three rounds; my grip was shot!! The DLs were the only exercise that I did unbroken. Never thought my puls would be my strong point. This time last year, my DLs were my weakest lift.....
Rest in Peace to U.S. Marine Corps Sergeant Joshua Desforges. Semper Fi!!!:marine:

Michael A. Jones 01-29-2012 01:37 PM

Re: Mike's Mad Log

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

Michael A. Jones 01-31-2012 09:30 PM

Re: Mike's Mad Log
Missed out on yesterday's WOD


[I]Burgener WU[/I]

[B]Crossfit Main WOD[/B]

C&J 1-1-1-1-1-1-1

My weights were 155-175-195-215-225(old PR)-230(new PR)-235(f)


[I]Burgener WU[/I]

[B]Lifting Skills[/B]

Primary focus tonight was on OHS and Snatch. I suck at both, so I wanted to get some work in.

Snatch balance work consisted of 2-2-2-2. I won't even post my weights.... I did get a better feel for one of my major problems. I need to get some lifting shoes or Chucks. Another difficulty is shoulder mobility. I've been working it but seem to have hit a wall. :wallbash:I can press well over 200# but cannot seem to be able to hold alot overhead. More work coming....

After that disappointment, I trained OHS for 20 minutes with an empty bar, then added weight progressively. I got to 135# before deciding that I DID NOT want to injure myself.

Finished off by punishing my heavy bag with ten 30:10 rounds.:smiley_ev

Michael A. Jones 02-01-2012 11:46 AM

Re: Mike's Mad Log

I took my new INOVs out for a test run. I didn't want to run too far or too much on the first day, so I went to the track and did 1 mile.

These shoes are great so far. They might get me to start running more often....:p

Michael A. Jones 02-02-2012 05:23 PM

Re: Mike's Mad Log

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

Michael A. Jones 02-03-2012 11:07 AM

Re: Mike's Mad Log

[I]Burgener WU with 10 Pull ups, 20 Squats and 40 Rope singles[/I]


[U]3 Minute AMRAP[/U]
10 KBS 70#
10 SU (5 rds)
Rest 1 minute
[U]3 Minute AMRAP[/U]
10 Ground 2 Shoulder 80# sandbag:yikes:
10 KTE (3 rds + 5 KTE)
Rest 1 minute
[U]3 Minute AMRAP[/U]
10 Ball slams 15#
10 OHS 45# (4 rds + 10 slams)

Finished off for today with 6-45:20 rds on the heavy bag. I may try to get outdoors tomorrow and workout. Hopefully, the rain will stop....:mad:

Michael A. Jones 02-04-2012 11:58 AM

Re: Mike's Mad Log

Burgener WU, 20 squats and 20 push ups

[B]Crossfit Main WOD[/B]


Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

6 rds + 12 jumps as Rx'd

Rest in Peace, Special Agent!!!

Michael A. Jones 02-05-2012 07:39 PM

Re: Mike's Mad Log

[I]Burgener WU[/I]

Weighted Dips
4x10 50#


6 rds

3 Curtis Press 95#
10 Barbell Push ups
10 Barbell Mountain climbers

10 rds on Heavy bag of 60:10 w/ 20# vest

I saw the Curtis press executed by a friend of mine a while back but didn't know the name. I googled it and decided to incorporate it in tonight's WOD. It's a surprisingly hard movement.....I went with a semi-light weight and low reps to see how I felt. I like the movement so far. The heavy bag work was a smoke session!!! My wife thinks I'm insane; I tel her, "Hell yeah!!"
I'm looking to do some sprint work tomorrow.:bolt:

Michael A. Jones 02-06-2012 03:28 PM

Re: Mike's Mad Log

[I][B]Speed and Endurance[/B][/I]
Ran 1 mile @ 7:00 pace for WU.

100m x 8

I could really feel the difference running in Inov8s. My calves are cursing me but that's a good thing :D

Michael A. Jones 02-07-2012 01:11 PM

Re: Mike's Mad Log

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

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