Re: Mike's Mad Log
 

[B][COLOR="Red"]20180314[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Jennifer[/B]
AMRAP in 26 minutes
10 Pull Ups
15 KBS, 1.5 Pood
20 Box Jumps, 24"
[I]Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.[/I]

Rx 9+25

[B][COLOR="red"]20180315[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Clovis[/B]
For Time
10 mile Run
150 Burpee Pull Ups
[I]U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer. [/I]

I sclaed to half of the original WOD due to time constraints. I partitioned a bit differently since the last time I did this workout.

I ran 800m, then 8 Burpee pull ups for 10 rounds. Completed in 1:06:00.
[url]https://www.youtube.com/watch?v=suWRuZL-aPE[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180316[/COLOR][/B]

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

Really sleepy for some reason.....My lats are sore from the Clovis WOD but feel pretty good otherwise.

[B][COLOR="red"]20180317[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts

Worked to establish a new 1RM using the National Strength and Conditioning Association (NSCA) 1RM Protocols.

1RM Projection- 380#
40%- 2x4 w/ 10 seconds rest 155#
60%- x3 w/ 30 seconds rest 229#
75%- x2 w/ 60 seconds rest 279#
80%- x1 w/ 120 seconds rest 315#
90%- x1 w/ 180 seconds rest 339#
95%- x1 w/ 180 seconds rest 359#
98%- x1 w/ 180 seconds rest 371#- New 1RM
100% x1 w/ 180 seconds rest 380# DNA

I didn't have my 2.5 and 5# plates, so used my fractionals but had those odd increments. I didn't push things and did not go for 380. Happy with the small increase from 365#.:)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180318[/COLOR][/B]

[B]Endurance[/B]:run::bolt:

2 mile run. My goal was whatever pace was set at 800m was going to be my pace for 3 minutes, then 1 minute recovery power walk.

Nice change of pace to work on speed.

[B]Weightlifting[/B]:weight_l:
2x :30 Medball Crush [url]https://www.youtube.com/watch?v=ESFx8BxF_nw[/url] (WSF)
4X20 Incline Crush Press, 30# [url]https://www.youtube.com/watch?v=4sin2c3OOWY[/url] (WSF)
15 DB Tempo Bench Press, 45# [url]https://www.youtube.com/watch?v=EJe3ZsnqGlo(WSF[/url])
4X 10 HRPU
Banded Underhand Front Raises, green [url]https://www.youtube.com/watch?v=PS6pPFeJHq4(WSF[/url])
2X10 Hammer Curls, 30#
2x 10 Tri-Kickbacks, 30#

[B]Circuit Training[/B]
2 Minute AMRAPs
Push Ups- 70
Plank
Reverse Lunge, left and right-85 each
Superman Hold
Box Squats- 75

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180319[/COLOR][/B]

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

[B][COLOR="red"]20180320[/COLOR][/B]

[B]Endurance[/B]:run:

I had planned on a 5 miler but ended up doing 3.5 miles....My truck stalled out, so I had to get to Firestone to get it checked.

Just decided to run home versus stay and wait. Luckily I did because it was in the shop for a while.

[B][COLOR="Olive"]Tribute WOD[/COLOR][/B]
The Dude
3 RFT
200 meter Bucket Carry, 70#
12 Burpees
58 Air Squats
800 m Run
Cash-Out:
1 Pull-Up
[I]"The Dude" is a memorial WOD dedicated to Angelo "Owen" Egizio, 54, who died tragically Tuesday, March 20, 2012, in St. Joseph, Mich., after a motorcycle accident.

He was born Jan. 23, 1958, in Joliet, Ill. He went on to serve seven years in the Marine Corps, being honorably discharged as a lance corporal. Owen was a former Golden Gloves boxer who loved to ski and was very into obstacle races such as Tough Mudders and physical fitness. At the time of his death Owen was training to compete in a triathlon.

The rep scheme is designed as follows: 3 rounds = 3 siblings; 3 rounds * 800m = total days served; 12 = Year of death; 58 would have been his age the year the workout was created (2017); 1 pull up is to motivate his daughter to get her first pull up.[/I]

Subbed the bucket carry with my parachute kit bag, 72#. Completed in 29:02.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180321[/COLOR][/B]

[B]WOD[/B]
12-8-6
HRPU
Squat Clean and Jerk, 30#
Sit Throughs, then
4 Rounds
10 Burpees
20 V Ups
30 Snatch
40 Goblet Squats
21:30

[B][COLOR="red"]20180322[/COLOR][/B]
I followed this routine with a few modifications.
[url]https://www.youtube.com/watch?v=BRq2Ai2dqpg[/url] (WSF)
6 sets
20 Low/High/Declined Push Ups
10 Banded Underhand Front Raises, green, left and right
10 Crossbody, left and right
10 nverted Rows
10 Banded Rows, 100#

[B]Conditioning[/B]
1 minute Double Unders
40, 50, 52, 60, 70
Rest for ME

[B]WOD[/B]
6 RFT
“X”
10 High Pulls, left and right, 30#
20 Goblet Lunges
30 Mountain Climbers

“X”- 10 Burpees, 12 Tuck Jumps, 60 Single Unders, or 150m Run

15:08

[B]Conditioning Part II[/B]

1 Minute ME after projected number of reps. Rest accordingly for ME. Each movement done twice. :evilsmile

Burpees- 15+5
Run around B-Ball Court- 3
Tuck Jumps- 30
Sprints- 10+4, 10+6
DUs- 40+10, 40+12
Skaters- 50

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180323[/COLOR][/B]

[B]Active Rest[/B]

Since I won't see my PT until next month, I've sought less aggressive means to regain shoulder mobility. This tendonitis is for the birds....:(

[B]Mobility[/B]
Vegher Drill [url]https://www.youtube.com/watch?v=XTd4cc3FMKU[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180324[/COLOR][/B]

[B]WOD[/B]
35-20-25-20-35
KBS, 1.5 pood
Pendlay Row
Sit Ups
400m run at 20

15:00

[B]Mobility[/B]
Vegher Drill

[B][COLOR="red"]20180325[/COLOR][/B]

[B]Endurance[/B]:run:

I decided to play around with some interval running; time and distance combinations.

Completed a 6 mile Fartlek run this morning. The first 3 miles was a hard 1.75 mile followed by 2 minute recovery walk. The second leg was a hard .25 miles with a 4 minute recovery walk.

Finished in 57:31

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180326[/COLOR][/B]

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

[B]Mobility[/B]
Vegher Drill

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180327[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Matt B[/B]
5 RFT
5 Burpees
10 Chest-to-Bar Pull Ups
20 Wall Balls, 20#
30 Push Ups
400m Run

[I]Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA, Chief Borgeois was deployed to Afghanistan in support of Operation Enduring Freedom and was killed after apparently stepping on an enemy ground emplaced munitions, which appears to have been a land mine.[/I]

Fair winds and following seas, Corpsman!!

26:10

[B]Circuit Training[/B]
On a 40 minute clock, AMRAP
200m Run
20-15-10-5
KBS, 40#
5-10-15-20
Push Ups
200m Run

Run
20-15-10-5
Rack Cossack Squats, 30#
5-10-15-20
Hammer Curls
Run

Run
20-15-10-5
Lunges
5-10-15-20
Declined Push Ups
Run

Rest, at least 2 minutes between.

Finish workout with cumulative plank of 3 minutes.

Went through twice minus the second circuit; didn't go in order and was gassed, and went unbroken on the plank!!

[B][COLOR="Red"]20180328[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squats
Worked to establish a new 1RM using the National Strength and Conditioning Association (NSCA) 1RM Protocols.

1RM Projection- 380#
40%- 2x4 w/ 10 seconds rest 152#
60%- x3 w/ 30 seconds rest 228#
75%- x2 w/ 60 seconds rest 285#
80%- x1 w/ 120 seconds rest 304#
90%- x1 w/ 180 seconds rest 342#
95%- x1 w/ 180 seconds rest 361#
98%- x1 w/ 180 seconds rest 372#
100% x1 w/ 180 seconds rest 380#- New 1RM :kicking0:

So glad that I got my smaller increment weights and fractionals. Made the weights precise and I felt good.
Probably had another 2-3 lbs in me but I'll take what I earned.

[B]Mobility[/B]

Vegher Drill

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180329[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Lindskog[/B]
5 RFT
500m Run
20 Box Jumps
20 Pull Ups
5 Handstand Push Ups, scaled

[I]US Army (101. Airborne) Specialist Jameson L. Lindskog , 23, of Pleasanton, Calif., assigned to 2nd Battalion, 327th Infantry Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, Ky., died March 29 in the Sarkani district of Kunar province, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire.[/I]

Completed in 26:50. Rest easy, Specialist!!