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

Michael A. Jones 07-20-2014 10:45 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140720[/COLOR][/B]

I had planned a run for today but punked out....:o Wasn't really feeling it, so I went for a ride instead.

[B]Endurance[/B]

6.2 miles in 33:16

I had a rough time switching gears because A) my bike is ancient :rofl: and 2) didn't wear my riding gloves, so the shifter was slick from sweat....

Michael A. Jones 07-22-2014 07:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140721[/COLOR][/B]

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

[B][COLOR="red"]20140722[/COLOR][/B]

[B]Endurance[/B] :run:

Got up earlier than usual to beat the sun up!!! Just a quick 2 miler but I needed it. Finished in 16:21.

[B]Strength[/B]:weight_l:
Front Squats 4x4
185#

[B]Conditioning[/B]

Did 40 minutes of interval training

Michael A. Jones 07-23-2014 08:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140723[/COLOR][/B]

[B]WOD[/B]
4 rds
4 Axle Deadlift 185#
10 Ball slams 25#

[B]Conditioning[/B]
40 minutes of interval training

Michael A. Jones 07-24-2014 07:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140724[/COLOR][/B]

I felt really good today even before my coffee....I didn't get my run time in, so I may have to adjust my schedule to make that one up.

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

[B]Goat Work/Skills[/B]

Spent a solid 15 minutes working foot placement, hook grip and second pull on the snatch. Things looked really good. I really should be using this grip more often but past coaches never emphasized as much....

Anyhow, I used 35# to practice technique. My shoulders are still not as mobile and strong as they should be. My fault entirely, but I'll make amends.

[B]WOD[/B]
4 rds
85# Snatch to 10 OHS

[B]Conditioning[/B]
40 minutes of interval training at the park tonight.

Michael A. Jones 07-25-2014 08:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140725[/COLOR][/B]

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

Kinda felt like a slouch for resting after watching some of the Games today....:p


[B]Light yoga, shoulder mobility work and a 1.5 mile walk with the wifey tonight.[/B]

Michael A. Jones 07-27-2014 08:09 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140726[/COLOR][/B]

[B]Conditioning[/B]

40 minutes of interval training at the park

[B]WOD[/B]
10 minute AMRAP
5 Box jumps 24"
15 KBS 35#

10 rds plus 5 jumps

[B][COLOR="red"]20140727[/COLOR][/B]

I finally ran!!:pepper:

[B]Endurance[/B] :run:
5k in 28:00

I chose to run a more challenging route too. I could run where I had three small incline with the sun in my face, or two larger hills with the sun at my back. I chose the latter.

At about 2.5 miles, the sun was beating me down as I was taking on the last hill. It slowed me more than I had predicted but still finished with a respectable time overall.

Michael A. Jones 07-28-2014 08:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140728[/COLOR][/B]

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

Michael A. Jones 07-29-2014 07:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140729[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
For Time
21-15-9
Deadlift 220#
Overhead Walking Lunges 60#
5:46

[B]Conditioning[/B]
35 minutes of interval training. Spiced it up a bit tonight, and used some dumbbells that were available at the center. Everyone liked the change.....:highfive:

Michael A. Jones 07-31-2014 04:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140730[/COLOR][/B]

[B]Endurance[/B] :run:

2.2 mile FARTLEK run. It was hard to keep interval distances along the trail....Next time, I'll take my timer. ;)

[B]Strength[/B] :weight_l:

Decided to change things up on the bench. I incorporated speed and conditioning into my strength work. Did it Tabata style.

Bench Press 20:20 for 8 rds
165#

I managed 10 reps per except only repped 9 on the final interval....

[B]Conditioning[/B]
40 minutes of interval training

Michael A. Jones 07-31-2014 07:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140731[/COLOR][/B]

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

[B]WOD[/B]
5 rds
5 Pull ups
10 Band reverse flyes
10 Warrior swings 35# BTB

[B]Conditioning[/B]
40 minutes of interval training

Michael A. Jones 08-01-2014 09:32 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140801[/COLOR][/B]

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

Michael A. Jones 08-02-2014 02:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140802[/COLOR][/B]

[B]Conditioning[/B]
Interval training for 40 minutes

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

[B]WOD[/B]
'JOHN HENRY'

500 Sledgehammer strikes for time

I used my 10# hammer and finished in 16:16

Michael A. Jones 08-04-2014 04:18 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140803[/COLOR][/B]

[B]Endurance[/B] :run:

4.5 miles in 40:00 :pepper:;)

I was very pleased with my run!! I increased speed over the course from a 9 to 8:37 finisher.


[B][COLOR="red"]20140804[/COLOR][/B]

[B]REST DAY[/B]

We will be on vacation this week but I hope to get a few workouts in. Not sure what type of equipment is available at our hotel though...

Michael A. Jones 08-05-2014 07:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140805[/COLOR][/B]

On vacation, so traveler WOD it will be. Fitness center here isn't equipment to do much of anything but chest, back and cardio....

[B]Conditioning[/B]:D
Walked well over 24280 steps (roughly 10 miles) at Universal Studios today :eek:

[B]WOD[/B]
5 rds
15 push ups
20 Squats

Michael A. Jones 08-06-2014 05:07 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140806[/COLOR][/B]

Decided to go out for a short run this morning before everyone gets up, and the heat sets in....

[B]Endurance[/B]:run:
2 miles in 17:36

Ran negative splits which worked out great. Only issue was that me left calf is on fire!!:evilsmile It seems like it is still sore from my previous run. The first mile was torture but it subsided a bit after that. Time for ice and rolling...:cool:

[B]Strength[/B] :weight_l:

Shoulder press 5x5 120#
Tricep pulldown 5x10 60#

Always feels foreign when I use machines.....:shrug:

Michael A. Jones 08-08-2014 04:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140807[/COLOR][/B]

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


[B][COLOR="red"]20140808[/COLOR][/B]

Back from vacation!!:kicking0: We had a blast but I'm glad to be back to get into the gym.

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

[B]Strength[/B] :weight_l:
C&P 10-7-5
105-125-145#

[B]WOD[/B]
3 RFT
5 hang power cleans 105#
10 DUs
2:30

I didn't want to go apesh*t on the first day back, so I kept it light and quick.

Michael A. Jones 08-09-2014 02:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140809[/COLOR][/B]

[B]Endurance[/B]
40 minutes of Zumba in my wife's class this morning!! :pepper: I had forgotten how much she can bring the pain....:p

[B]WOD[/B]
'STAIRWAY TO KETTLEHELL'
For time
30 KBS 70#, Run 300m
20 KBS, run
10 KBS, run
20 KBS, run
30 KBS, run

I completed in 9:35

Michael A. Jones 08-10-2014 03:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140810[/COLOR][/B]

[B][I]Active stretching and 20 DUs[/I][/B]

[B]WOD[/B]
Weights are 50% 1 RM
3 RFT
3 DL 210#
3 Front squat 150#
3 Cleans 115#

2:15

[B]Conditioning[/B]
4 rds on the heavy bag
100 jabs
100 flutterkicks

Michael A. Jones 08-12-2014 06:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140811[/COLOR][/B]

[B]Active Rest Day[/B]

I did some pilates....and foam rolling


[B][COLOR="red"]20140812[/COLOR][/B]

[B]Endurance[/B] :run:
2 miles in 16:21

[B]Strength[/B] :weight_l:

I tried a new lift that a strength training coach told me about. It's an old school lift called the Jefferson deadlift, or squat. He said it was a good way to work on weakness in my symmetry.

Jefferson Deadlift
30 with left foot forward 135#
30 with right foot forward

I'm liking them already and will soon add some isometric deadlifts to the arsenal. [url]http://www.stack.com/video/1312369962/isometric-deadlift-with-the-university-of-minnesota-hockey-team/[/url] (WSF)

[B]Core[/B]
Did 20 barbell rollouts

Michael A. Jones 08-13-2014 07:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140813[/COLOR][/B]

Had another check in with chiro. Things are still on the up and up!! I didn't misalign any vertebrae at Universal Studios....:rofl:

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

[B]WOD[/B]
'Four Horsemen KB Complex'
4 RFT, 4 ea side
Single hand KBS 50#
Snatch
Press
Front Squat
7:26

I used the 'Power 5 Complex' as my model for this one.
[url]http://www.youtube.com/watch?v=97GHYfVbdhE[/url] (WSF)

[B]Conditioning[/B]
40 minutes of interval training

Michael A. Jones 08-14-2014 07:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140814[/COLOR][/B]

[B]Endurance[/B] :run:

Ran one of my fastest three miles since December. I finished in 24:46. While not stellar, it is really good for me since I haven't run like I used to.
I was able to get to an 8:15 pace and maintain throughout, for the most part.

[B]Conditioning[/B]
Still had some left in the tank for 35 minutes of interval training. I did cut class short due to an air quality advisory that the City issued.

Michael A. Jones 08-15-2014 06:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140815[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat::thumbs_up:pepper:

Michael A. Jones 08-16-2014 02:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140816[/COLOR][/B]

[B]Conditioning[/B]
Interval training for 40 minutes at the park.

[B][I]CFWU x1[/I][/B]

[B]WOD #1[/B]
4 rds
3 Atlas stone lifts 95#
6 Renegad erows 30# DBs
9 DB Thrusters 30#
REST 2 minutes
[B]WOD #2[/B]
4 rds
10 Sledgehammers 30# DB [url]http://www.youtube.com/watch?v=BJnxE6w7Prk(WSF[/url])
10 Tire jumps 24"

Michael A. Jones 08-17-2014 07:48 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140817[/COLOR][/B]

[B]Endurance[/B] :run:

I logged some additional miles today for a young warrior battling cancer. 4 miles in 35:27 for her.

Michael A. Jones 08-19-2014 06:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140818[/COLOR][/B]

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


[B][COLOR="red"]20140819[/COLOR][/B]

[B]Endurance[/B]:run:
By supporting a girl battling cancer, she has become an inspiration. I have fallen in love with her strength and it has gotten me back to running. Loving the time running free and thinking about her and her fortitude!!
Logged three miles for Zadee today. :pepper: Time was irrevelant.....

[B]WOD[/B]
'FLIPPIN' TIRED'
6 minute AMRAP 265# tire

I finished with 56 flips

Michael A. Jones 08-20-2014 07:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140820[/COLOR][/B]

[B]Strength[/B] :weight_l:
KB Front Squats 6x5
100#

[B]WOD[/B]
In teams of two:
18 Minute AMRAP
12 SU
6 PU
12 Lunges
6 Burpees

Partners rotate doing the exercises i.e. #1 executes SU, then #2 PU....After each round, they change the order of execution.

My partner and I finished with 16 rds :kicking0:

[B]Endurance[/B]
35 minutes of interval training

Michael A. Jones 08-21-2014 08:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140821[/COLOR][/B]

[B]Endurance[/B] :run:

Put in another 3 miles for little Zadee. She went in for a CT and MRI to see if her tumor was gone. Yes, she is doing fine!!! :highfive:

[B]Conditioning[/B]

Interval training for 35 minutes

Michael A. Jones 08-22-2014 09:24 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140822[/COLOR][/B]

Normally a rest day, but I took the time to honor my Brothers lost in Iraq on 22 Aug 2007.

Rest in peace! Until we regroup.....

[B]WOD[/B]
"Dobogai"

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

I modified the WOD and did 16 CTB pull ups and 16 dips for the MUs, and used 50# KBs. Completed it in 25:12.

Michael A. Jones 08-24-2014 03:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140823[/COLOR][/B]

[B]Conditioning[/B]

I managed to do my interval class for 30 minutes. The heat and high humidity was sucking the life outta everyone :surrende::zombie:

[B][COLOR="red"]20140824[/COLOR][/B]

[B]Endurance[/B]:run:

I ran my first five miler in a long while....My pace was all over the place but still managed to finish in 47:36.

Michael A. Jones 08-25-2014 07:51 PM

Re: Mike's Mad Log
 
[COLOR="red"][B]20140825[/B][/COLOR]

[B]REST DAY[/B]:kicking0:

Michael A. Jones 08-27-2014 08:29 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140826[/COLOR][/B]

[B]Endurance[/B] :run:
Ran 4 miles in 35:09

[B]WOD[/B]
5 rds
5 PC 145#
10 Parallette PU

[B]Conditioning[/B]
Interval training for 30 minutes

Michael A. Jones 08-27-2014 07:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140827[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squats
5x5 185#

This weight felt heavy on the initial lift, and my left quad was on fire.....!!:devil:

After I went ATG, all was right with the world...;)

[B]Conditioning[/B]
Had a great class tonight doing intervals. Saw a few familiar faces, and met some new folks. We got in 40 minutes.

Michael A. Jones 08-28-2014 07:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140828[/COLOR][/B]

[B]Endurance[/B] :run:

I stepped out to do a two mile time trial. Wasn't sure how that was going to play out since I hadn't done one previously; aside from many moons ago in the Army :p

Well, I clocked 15:52. All things considered, I am pleased. With more speed work, and a steady dose of running, I should be able to get back in the 14:00 range.

[B]WOD[/B]
3 rds
5 Single arm KB Push press, L 70#
10 Pull ups
5 Single arm KB Push press, R 70#

[B]Conditioning[/B]
30 minutes of interval training

Michael A. Jones 08-30-2014 04:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140829[/COLOR][/B]

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

I did a ton of mobility work, and rolling. Took a brisk walk for about a mile with no time kept. I was sore from the week and just wanted to limber up.


[B][COLOR="red"]20140830[/COLOR][/B]

[B]Conditioning[/B]
30 minutes of interval training

[B]WOD[/B]
18 30:10 Intervals
Bench press 135#
Battling rope
Heavy bag

I tried to maintain the 12 reps on the bench throughout. It was tough during the last two intervals but made it happen!!

Michael A. Jones 08-31-2014 04:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140831[/COLOR][/B]

[B]Endurance/Conditioning[/B] :run:

I planned on running but wasn't feeling it as much. So, what did I do instead....? Slap on my vest and go for a 4 mile fitness walk!!! :kicking0:

Maintained about a 12 minute mile pace. I finished in 46:32. Felt good until I stopped....:p

[B]WOD[/B]
Did this one with the wifey!!!

5 rds
10 DL 225# (WIFE-75#)
15 KBS 50# (25#)

Michael A. Jones 09-02-2014 07:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140901[/COLOR][/B]

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

[B][COLOR="red"]20140902[/COLOR][/B]

[B]Endurance[/B] :run:
Began my day with a 5k run. The first two miles were gravy, but the last had me in trouble. Not sure what it was......Still finished in 28:00.

Spent the remainder of the day stretching, hydrating and rolling.

Michael A. Jones 09-03-2014 07:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140903[/COLOR][/B]

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

[B]WOD[/B]
3 rds
10 KB TGU 25#
C&P 135# with 15 static hold
20 Rear pull aparts with 70# resistance band

[B]Conditioning[/B]
40 minutes of interval training

Michael A. Jones 09-04-2014 07:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140904[/COLOR][/B]

[B]Endurance[/B] :run:

Went on a nice 4 mile tempo run. I maintained the pace I was shooting for and completed the run in 36:39......

[B]Strength[/B] :weight_l:

Back Squat
5x5 225#

I'm going to attempt to get back to a semblance of strength training...

[B]Conditioning[/B]
20 minutes of interval training

Michael A. Jones 09-05-2014 07:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140905[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat::broc::pepper:

I really needed today to recup!!! I truly believe that the weather has been sapping me....:shrug: I seem to not have the same energy levels this week.

Michael A. Jones 09-07-2014 02:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140906[/COLOR][/B]

[B]Conditioning[/B]

It wasn't so hot at the park, so knocked out 40 minutes of interval training.

[B]WOD[/B]
10 minute AMRAP
SB G2S 100#
25' SB Walk 100#

Finished with 25 rds

[B][COLOR="Red"]20140907[/COLOR][/B]

[B]Endurance[/B] :run:
Ran 5 miles in 47:32


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