Re: Mike's Mad Log
 

[B][COLOR="Red"]20180629[/COLOR][/B]

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

[B][COLOR="red"]20180630[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Hotshots 19[/B]
6 RFT
30 squats
19 DB cleans, left and right, 35#[url]https://www.youtube.com/watch?v=diijuK08UnM[/url] (WSF)
7 DB High Pulls, left and right
Run 400m

[I]Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

In memory of Jesse Steed (36), Wade Parker (22), Joe Thurston (32),
William Warneke (25), John Percin (24), Clayton Whitted (28),
Scott Norris (28), Dustin Deford (24), Sean Misner (26),
Garret Zuppiger (27), Travis Carter (31), Grant McKee (21),
Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21),
Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30),
Robert Caldwell (23)[/I]

We used a single dumbbell for cleans and subbed high pulls for pull ups at the park. I completed the WOD in 30:30.
Rest easy, Gentlemen!!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180701[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squats
3x8 285#

I warmed up with:
5x 135#
3x 225#

[B]Mobility and Recovery[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
Accelerated Qigong [url]https://www.youtube.com/watch?v=J3JloAuoNb8[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180702[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Hildy[/B]
For Time
100 calorie Row
75 Thrusters, 45#
50 Pull-Ups
75 Wall Ball Shots, 20#
100 calorie Row
With a weight vest, 20#

[I]US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died on July 2, 2013 from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.[/I]

I subbed Airdyne for Rower. Completed n 25:40.
Rest in Peace, Specialist Clayton!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180703[/COLOR][/B]

[B]Endurance[/B]:run:
1.2 mile run for recovery. I ran for 5 minutes, then walked for 2. Finished with 6 x 100m sprints.

[B]Circuit Training[/B]
3 Rounds per set, 20 reps each
Snatch, 35#
Goblet Squat
Torch Press

Push Press
C&P
Overhead Lunges

Rows
High Pulls
Single Leg Deadlifts

Curl
Triceps Press
Goblet Cossack Squat

Alternate each Round
Sprint
5 Burpees
Sprint

Core Finisher
3 Rounds, 10 reps each- Nonstop
V Up
:30 V Sit
Russian Twist

2 Minutes rest minimum between sets

This workout was sinister!!!:smiley_ev Finished in 41:41.

[B][B][COLOR="red"]20180704[/COLOR][/B][/B]
[COLOR="Blue"][B]Holiday WOD[/B][/COLOR]
[B]Let Freedom Ring!![/B]
7 RFT
4 Deadlifts, 242#
17 American KBS, 53#
*76 calorie Airdyne

*4th Round was 242 DUs

Completed in 55:00!!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180705[/COLOR][/B]

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

[B][COLOR="red"]20180706[/COLOR][/B]

[B]Endurance[/B] :run:

I redid a run that I completed a few weeks ago. The initial was a split tempo run which I ran in 33:28.
Today, I ran it to effort and finished a minute slower....Not to bad. :kicking0:

After a little rest, I went to tackle my main workout. Planned to follow Brute Force RED WOD but it wasn't posted. I misread CrossFit Hero WOD Moon and did that instead; thought he had died on this day but was initially injured.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Moon[/B]
7 Rounds For Time
10 Hang Split Snatch, Right Arm (40/30 lb)
1 Rope Climb (15 ft)
10 Hang Split Snatch, Left Arm (40/30 lb)
1 Rope Climb (15 ft)

[I]U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents Marsha and Brian and sister Sunday.[/I]

I used a kettlebell because I don't have a 40# DB. I also subbed rope climbs; never believed in towel pull ups.
Did three of these [url]https://www.youtube.com/watch?v=Q2-OUCczv40[/url] (WSF) per ascent plus three squats at the top. I feel it's a better representation of use of upper and lower body during true rope climb. I had the rope anchored to my 7' squat rack.

Completed in 19:06. Rest easy, Specialist Moon!!!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes
mashweRx Shoulder Impingement
SmashweRx Bulletproof System

Re: Mike's Mad Log
 

[COLOR="Red"][B]20180707[/B][/COLOR]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Dallas 5[/B]
Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00
Burpees
AMRAP from 6:00-11:00
7 Deadlifts, 35#
7 Box Jumps, 24"
AMRAP from 12:00-17:00
DB Get Up Sit Up [url]https://www.youtube.com/watch?v=Z5mV8GRDd84[/url] (WSF)
AMRAP from 18:00-23:00
7 Snatches
7 Push Ups
AMRAP from 24:00-29:00
Double Unders
Rest 1 minute between each AMRAP station
[I]On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.[/I]

Completed
90 Burpees
8 rds= 112
30
8 rds= 112
205
Total: 549 reps

Rest in Peace , Officers!!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches

[B][COLOR="Red"]20180708[/COLOR][/B]

[B]Endurance[/B]:run:
Almost changed my mind about running when I could see the heat and moisture coming off the road....:yikes:

4 miles in 34:57

[B]Recovery[/B]
15 minute power nap ;)and Qigong

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180709[/COLOR][/B]

[B]Active Rest Day[/B]
20 Minutes of Qigong

[B][COLOR="red"]20180710[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
4x5 Front Squats
275-285-285-295#

[COLOR="Blue"][B]Hero WOD[/B][/COLOR]
[B][COLOR="Black"]Marine 16[/COLOR][/B]
Eight 2-minute AMRAPs in 16 minutes
From 0:00-2:00
20 meter Sprint
16 Burpees
From 2:00-4:00:
20 meter Sprint
16 Push-Ups
From 4:00-6:00:
20 meter Sprint
16 Air Squats
From 6:00-8:00:
20 meter Sprint
16 Mountain Climbers
From 8:00-10:00:
20 meter Sprint
16 Jumping Jacks
From 10:00-12:00:
20 meter Sprint
16 Jumping Lunges
From 12:00-14:00:
20 meter Sprint
16 High Knees
From 14:00-16:00:
20 meter Sprint
16 Tuck Jumps

[I]This workout was created to honor 15 fallen US Marines and a Navy Corpsman who were involved in a KC-130 crash in Mississippi on July 10, 2017.
Maj. Caine M. Goyette, Capt. Sean E. Elliott, Gunnery Sgt. Mark A. Hopkins, Gunnery Sgt. Brendan Johnson, Staff Sgt. Joshua M. Snowden , Sgt. Julian M. Kevianne, Sgt. Owen J. Lennon, Cpl. Daniel I. Baldassare, Cpl. Collin J. Schaaff, Staff Sgt. Robert H. Cox, Staff Sgt. William J. Kundrat, Sgt. Chad E. Jenson, Sgt. Talon R. Leach, Sgt. Joseph J. Murray, Sgt. Dietrich A. Schmieman, and Petty Officer 2nd Class Ryan M. Lohrey. [/I]

I completed 2, 3, 3, 4, 4, 3, 4 and 3 plus sprint.
Fair Winds and Following Seas, Marines and Corpsman!!

[B][COLOR="Red"]20180711[/COLOR][/B]

[B]Skills[/B]
Squat Cleans [url]https://www.youtube.com/watch?v=sn8hV6Szan0[/url] (WSF)
I did 3 reps per position with empty bar, 95, 115 and 135#.

I've needed to get back to cleans. Been gun-shy since I tore my rotator cuff over two years ago. I felt it was time to get back on the horse!!

I finished off with a pull of 185#!!!! :pepper:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180712[/COLOR][/B]

[B]Endurance[/B] :run:

Hard 6 mile run in 56:15. I ran later than usual and the sun was merciless at 1000.....:evilsmile

[B][COLOR="red"]20180713[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180714[/COLOR][/B]

[B]WOD[/B]
25 Minute AMRAP
25 KB High Pull, 1.5 pood
200m Trot
25 KBS
200m Trot
Rest 1 Minute

Chose a weight to go unbroken each round, and the 200m was at 65% to reserve for the movements.

I think that i completed 6+25....:shrug:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180715[/COLOR][/B]

[B]WOD[/B]
[B]Brute Force Mile[/B]
21-15-9
Bear Hug Squats
Push Press
400m Burden Carry

15-9-5
Thrusters
Plank + Drag
400m Burden Carry

21-15-9
Shoulder To Shoulder
OH Walking Lunges
400m Burden Carry

15-9-5
Hang Clean
Burpees over Bag
400m Burden Carry

Completed in 48:05 with 55# bag and 20# plate carrier.

[B][COLOR="Red"]20180716[/COLOR][/B]

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