Re: Mike's Mad Log
 

20120128

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

[B]CF Main WOD[/B]

"Desforges"

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

37:46

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:

Re: Mike's Mad Log
 

20120129

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

Re: Mike's Mad Log
 

Missed out on yesterday's WOD

20120130

[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)

20120131

[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

Re: Mike's Mad Log
 

20120201

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

Re: Mike's Mad Log
 

20120202

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

Re: Mike's Mad Log
 

20120203

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

[B]METCON WOD[/B]

[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:

Re: Mike's Mad Log
 

20120204

Burgener WU, 20 squats and 20 push ups

[B]Crossfit Main WOD[/B]

"Rahoi"

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!!!

Re: Mike's Mad Log
 

20120205

[I]Burgener WU[/I]

[B]Strength[/B]
Weighted Dips
4x10 50#

[B]WOD[/B]

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:

Re: Mike's Mad Log
 

20120206

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

Sprints
100m x 8

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

Re: Mike's Mad Log
 

20120207

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