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Re: Mike's Mad Log
[B][COLOR="Red"]20180531[/COLOR][/B]
[B]WOD[/B] Used my old calendar WOD format today. 31 Minute AMRAP 5 Pull Ups 20 C&P, 35# 18 DB Kang Squats Lost count after 8 rounds with about 11 minutes remaining. I met my friend's mother and we got to discussing her scaling options if she joined in class. [B]Conditioning[/B] 5 rounds 3 x1 minute intervals Tonight's session was cardioboxing focused. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180601[/COLOR][/B]
[B]REST DAY[/B] :yeahthat::pepper: I felt beat down this week, so took full advantage of a day off. [B][COLOR="red"]20180602[/COLOR][/B] [B]WOD[/B] 10 Rounds 10 Alternating Lunge With Squat Jump [url]https://www.youtube.com/watch?v=Q-3wqWO974g[/url] (WSF) :30 sec Squat Hold 10 Burpees : 30 sec High Plank Hold 200m Run [B]Circuit Training[/B] Begin with 5 Intervals 45:15 Burpees Skaters Jabs Lateral Touchdowns Phantom Ropes Rest 1 Minute, then 4 rds 8 Push Ups 16 Sit Ups 8 Overhead Lunges 8 DB Rows, 24# 16 Crossover Crunch 8 Front squats 8 Banded W Pull 16 Sumo Crunch 8 Cossack Squats 8 Dips 16 Sit Throughs 8 Broad Jumps [B]Mobility[/B] Resistance Band Drills Lat Stretches SmashweRx Shoulder Impingement [url]https://www.youtube.com/watch?v=WDIXTmuga4M[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180603[/COLOR][/B]
[B]Endurance[/B]:run: 4.4 mile run in 41:56. The heat and humidity almost made me change my mind about running.... [B]Conditioning[/B] Quick interval class with Mary. 2 minutes each of Burpees, Sit Ups, Push Ups, Plank, Walking Lunges, Superman [B]Mobility[/B] Resistance Band Drills Lat Stretches SmashweRx Shoulder Impingement [B][COLOR="Red"]20180605[/COLOR][/B] I saw my PT after a two month wait....She reviewed my x rays and said that I had an abnormality around my coracoid. Nothing to be worried about though; small bony spur and sutures from surgery. She told me don't try to limit myself unless I have pain. [B]Mobility[/B] SmashweRx Shoulder Impingement Resistance Band Drills Lat Stretches Serratus Wall Slides [B][COLOR="red"]20180605[/COLOR][/B] [B]WOD[/B] 3 Rounds 16 KBS, 1.5 pood 16m Shoulder/Suitcase Carry, 60/1.5 pood [url]https://www.youtube.com/watch?v=trfIb8YWg58[/url] (WSF) 16 Sandbag Cleans 16m Shoulder/Suitcase Carry 4 Get Ups [url]https://www.youtube.com/watch?v=v1FXElnGdBc[/url] (WSF) 2 Rounds 48m DBall Shoulder Carry, 40# 48 Catapult 2 Rounds 48m DBall Squat and Throw 48m Catapult 50 Cal Airdyne Sprint [B]Conditioning[/B] 12 or so minutes of HIIT with my class. |
Re: Mike's Mad Log
[B]Admin Note[/B] Yesterday's WOD was done wearing 20# plate carrier.
[B][COLOR="Red"]20180606[/COLOR][/B] [B][COLOR="Blue"]Tribute WOD[/COLOR][/B] [B]D-Day[/B] Phase 1: Overlord 19 KBS, 40# 44 Sit Ups Phase 2: Airborne Drop 6 Burpees 30 Goblet Squats Point Du Hoc 30m Bear Crawl 200yd Run Phase 3: Omaha Beach 19 Push Ups 44 Single Unders Phase 4: Utah Beach 6 KB Rack Lunges 30 KB High Pulls Phase 5: Gold Beach 19 KB Press 44 Flutterkicks Phase 6: Sword Beach 6 Sit Throughs 30 Squat Jacks Phase 7: Juno Beach 19 KB Deadlifts 44 Figure 8s [I]The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses. The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces. 19 and 44 signify the year that the troops left England by boat across the channel. The 6 and 30 signify the amphibious invasion kicked off at 6:30 AM.[/I] Thankful for the Greatest Generation of fighters for sacrificing for the greater good!! Completed in 12:49. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180607[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Deadlifts 3x5 260# [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Rankel[/B] AMRAP in 20 minutes 6 Deadlifts, 225# 7 Burpee Pull-Ups 10 KBS, 2pood 200m Run [I]U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.[/I] Rx 5+33 Rest easy, Sergeant and Semper Fidelis!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20180608[/COLOR][/B]
[B]Endurance[/B]:run: I've been slacking on my runs due to the hellacious heat :devil: I sucked it up and put in six miles this morning. My pace was to effort and I finished in 58:47. The last 2 miles were brutal, and I resorted to run/walk protocol for the last mile; tried to stay in the orange zone for the run portions. [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Beck Soldo[/B] 2 RFT 6 Squat Clean Thrusters, 95# 8 Man-Makers, 45#:yikes: 14 Toes-to-Bar Pull Ups [url]https://www.youtube.com/watch?v=LHVbtQA28oQ(WSF[/url]) [I]In honor of Las Vegas Metropolitan Police Department Officers Alyn Beck and Igor Soldo who lost their lives on June 8, 2014. The 2 rounds represents the 2 officers and the rep scheme of 6/8/14 is the day they lost their lives. Police Officers Alyn Beck and Igor Soldo were shot and killed from ambush while eating lunch at a pizza restaurant in the 300 block of North Nellis Boulevard. Two subjects, a male and a female, approached them at their table and shot them execution style without warning. The subjects then stole both officers' weapons and ammunition and ran to a nearby Walmart, where they shot and killed a civilian. Responding officers followed the two into the Walmart and exchanged gunfire with them. The male subject was killed by gunfire and the female then committed suicide. Officer Soldo had served with the Las Vegas Metropolitan Police Department for eight years. Officer Beck had served with the Las Vegas Metropolitan Police Department for 14 years and is survived by his wife and three children.[/I] Completed in 11:10. A very humbling workout. It's extremely short but very intense. The man-makers were an arse kicker!!!! Rest in Peace, Officers!! [B]Mobility[/B] SmashweRx Shoulder Impingement Resistance Band Drills Lat Stretches Serratus Wall Slides |
Re: Mike's Mad Log
[B][COLOR="Red"]20180609[/COLOR][/B]
[B][COLOR="Black"]REST DAY[/COLOR][/B]:yawn::snore::yawn: [B][COLOR="Red"]20180610[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Dumbbell Floor Press 4x12, 90# Dumbbell Rows 4x12, 90# [B]Mobility[/B] Resistance Band Drills Lat Stretches Serratus Wall Slides |
Re: Mike's Mad Log
[B][COLOR="Red"]20180611[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20180612[/COLOR][/B] [B]Endurance[/B]:run: 3 mile negative split run this morning. Began with a semi-hard run in the top end of the orange zone. I hit the 1.5 mile mark in around 13:12. Completed the run in 25:15. I kind of miss these types of runs. My lungs think otherwise....:rofl: [B]Weightlifting[/B] :weight_l: Back Squats 4x5 135-225-275-315# [B]Mobility[/B] Resistance Band Drills Lat Stretches Serratus Wall Slides |
Re: Mike's Mad Log
[B][COLOR="Red"]20180613[/COLOR][/B]
[B]WOD[/B] Alternating EMOM for 4 Minutes 8 Squat Jump Tucks 16 Thrusters, 35# 8 Minute AMRAP 200m Run 4 Box Jumps 12 Push Press 40 OH Lunges 40 Split Jerks 40 HRPU 40 Mountain Climbers 4 Rounds 6 Sit Throughs 10 Goblet Squat 21-15-9 Snatch, left and right Sit Ups Completed 6 rounds for the AMRAP, and 24:34 total time. [B][COLOR="red"]20180614[/COLOR][/B] [B][COLOR="Blue"]Tribute WOD[/COLOR][/B] This We'll Defend Teams of 3 For Time Push Ups Burpees Pull Ups Sit Ups Single Under KBS, 25# KB High Pulls Goblet Squats Tuck Jumps KB Press KB Pendlay Rows Snatch OH Lunges As a team, complete a combined total of 1775 reps of all movements, in any order. The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 20 reps of each movement. [I]The U.S. Army was founded on 14 June 1775, when the Continental Congress authorized enlistment of expert riflemen to serve the United Colonies for one year.[/I] DNF due to time constraints and coaching new personnel..... [B][COLOR="Black"]Conditioning[/COLOR][/B] 30 Minutes of Interval Training [B]Mobility[/B] Resistance Band Drills Lat Stretches Serratus Wall Slides |
Re: Mike's Mad Log
[B][COLOR="Red"]20180615[/COLOR][/B]
[B]Active Rest[/B] Mobility SmashweRx Grinding Shoulders [url]https://www.youtube.com/watch?v=0mluOUWqGaU[/url] (WSF) Resistance Band Drills Lat Stretches Serratus Wall Slides [B][COLOR="red"]20180616[/COLOR][/B] [B]WOD[/B] 8 Rounds 27 Push Press, 35# 21 Double Unders 15 Snatch 9 Goblet Lunges, then *2 Rounds ME 400m Run :evilsmile:bolt: *Rest accordingly [B]Circuit Training[/B] 3 rounds each 5-10-5 Shuttle Curtsy Goblet Squats Windmill March [url]https://www.youtube.com/watch?v=Y8XlEju-7yQ[/url] (WSF) Squat Cleans, 20# Box Jumps, 24" Power Skip [url]https://www.youtube.com/watch?v=aMSezdgWnRw[/url] (WSF) Inchworms Plank Jacks Cossack Squats Tuck Jumps Push Ups Dead Bugs Completed the circuit in 18:00. [B]Strength and Mobility[/B] :weight_l: SmashweRx Bulletproof System |
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