|
Re: Mike's Mad Log
[B][COLOR="Red"]20180416[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20180417[/COLOR][/B] [B]Endurance[/B] I decided to go old school and do a ruck march. I loaded up my pack with 35# and used a 9# weight bar to replicate a rifle. I wanted to adhere to EIB standards and hold a 15 minute mile pace. Finished 4 miles in 57:11. :highfive: [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill |
Re: Mike's Mad Log
[B][COLOR="Red"]20180418[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: I used the wave loading method for today's pulls. Deadlifts 2 sets 3-2-1 241-279-316#(65-75-85% 1RM) I really liked this method but don't want to become complacent....Besides, I wouldn't be able to handle the increased weight following the same scheme. but, I will use it in the future. Squats 3x10 304-285-247#(85-75-65% 1RM) [B]Conditioning[/B] HIIT Pyramids 1-10 Squat Jumps+Push Ups Lunges+Mountain Climbers Jumping Jacks+Sit Ups Plyo Skaters+Shoulder Taps I took about 90 seconds to 2 minutes rest between each, and finished in 19:55. [B]WOD[/B] AMRAP 10 for 2 Rounds 10 Squat Thrust High Pulls, 40# 10 Sit Ups 10 KBS Rest 2 Minutes 6, 6+20 :pepper: [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill |
Re: Mike's Mad Log
[B][COLOR="Red"]20180419[/COLOR][/B]
[B]Endurance[/B]:run: I went for a long run this morning. Six miles was my goal and to try to slow my pace in order to maintain a 9-10 minute mile.... I find these runs to be harder. More focus is required to keep from speeding up, and was more mental. I finished in 55:57. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180420[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill Thoracic Matrix [url]https://www.youtube.com/watch?v=P0NR1g26ZnQ[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180421[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] Van Aalten AMRAP (with a Partner) in 20 minutes 2000 meter Row / partner Handstand 150 Wall Ball Shots / partner Handstand Max Toes-to-Bars (alternate sets) One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time. [I]Sergeant (SGT) Alexander Van Aalten, 21, of the Cumberland Cove community near Monterey, Tennessee, died during combat operations in Afghanistan on Friday, April 20, 2007. SGT Alex Van Aalten volunteered for a mission to rescue a Dutch Soldier stuck in a minefield. That morning as he attempted to rescue a Dutch Corporal, Cor Strik, a land mine required his last full measure. SGT Alex Van Aalten was posthumously awarded the Bronze Star, Purple Heart, and the Netherlands Decoration of Merit of the Minister of Defense in Gold. He is buried in Section 60 of the Arlington National Cemetery in Arlington, VA, next to the Pentagon.[/I] We subbed the row with 600 Jumping Jacks, and T2B with Medball Sit Ups. My daughter and I scored 142.:kicking0: Rest easy, Sergeant!! [B]Circuit Training[/B] Based on Hurricane Training style... 200m Run prior to each round. Each station requires 2 rounds with 20 reps each and 2 minutes rest, then rotate. We had four stations with five movements each. [B][COLOR="Red"]20180422[/COLOR][/B] [B]Circuit Training[/B] Visited my coworker at her class this morning. Six stations for 1 minute each. We did three rounds. Swimmers Crab Kicks Calf/Toe Raise Plank Up Downs Strict Press Hamstring Curls [B]Endurance[/B]:run: 3 miles in 27:39 First miles was at race pace, then slowed to "yellow zone" for 800m. Reversed the process on the way back. I ran on "foreign land" and didn't take the hills into account.:evilsmile Still had a respectable time, and fulfilled my end state. [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Tillman[/B] 7 RFT 7 Deadlifts, 315# 200 meter Sprint 15 Pull Ups 45 seconds Rest [I]Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.[/I] Rx 25:45 [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill for about 15 minutes Thoracic Matrix |
Re: Mike's Mad Log
[B][COLOR="Red"]20180423[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill for about 15 minutes Thoracic Matrix |
Re: Mike's Mad Log
[B][COLOR="Red"]20180424[/COLOR][/B]
[B]Circuit Training[/B] :20 Lunge Burpees :40 Grasshoppers 1 Minute Box Plank 1-10 reps as high as possible each circuit Circuit 1 for :90 Hammer Curl to Half Press, left and right Rest :90 Circuit 2 C&P to Rack Squat, left and right Rest :90 Circuit 3 Floor Press to Bridge, left and right Rest :90 Circuit 4 Side Bend to 45 Degree Lateral Raise Rest :90 Circuit 5 Row to Romanian Deadlift Circuit 6 Goblet Squat to Torch Press Scored: 5,5,6,6,7,6 [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill for about 10 minutes |
Re: Mike's Mad Log
[B][B][COLOR="Red"]20180425[/COLOR][/B][/B]
[B]Weightlifting[/B]:weight_l: Squats 3x10 *323-304-285# *6 reps, then had to rerack. My glutes were on fire, so I broke this set up. Hit three more reps but failed on the last. I'll revisit this scheme next week and use a lower percentage on the initial set; maybe 82 versus 85%.... Deadlifts Block Pulls from calf height 3x5 334# I used my hex bar for this portion. Deficit, 25# bumper 2x6 245# I went to these to help with speed from the floor. Snatch Grip 2x10 185# Decided to incorporate these to increased strength off the floor. Worked my traps and upper back like I never imagined....:evilsmile [B][COLOR="Red"]20180426[/COLOR][/B] [B]Endurance[/B]:run: 4 miles in 34:21 [B]WOD[/B] 4 RFT 26 Hang Power Snatch, left and right, 30# 20 Goblet Squat 18 Push Press, left and right Run 200m 18:35 [B]Conditioning[/B] HIIT for reps, 30:30 x 3 Vertical Jump to Tuck Jump Sprinters [url]https://www.youtube.com/watch?v=rtCuMXgjxwo[/url] (WSF) Shoulder Taps Squat Jumps Crossover Crunch [url]https://www.youtube.com/watch?v=ZL9Y-IIedb0[/url] (WSF) 132, 140, 145 This was a tough and challenging session but I gained strength once I attained a good pacing. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180427[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility and Recovery[/B] Resistance Band Drills Lat Stretches Vegher Drill for about 10 minutes I used my wife's mobile ultrasound on my shoulder today; 20 minutes. Too soon to say how well it will work but she swears by it...:shrug: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180428[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] Iron Ranger For Time 22 second Silence 94 Goblet Squats,1.5 pood 94 Push Ups 94 Sit Ups 94 Russian KBS 22 Burpees [I]Created to honor Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he was killed in action April 27, 2017 in Nangarhar Province during a joint operation with Afghan forces. The name "Iron Ranger" is from Josh's high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died. Surviving are his parents, Kevin and Vonda Rodgers, Bloomington; two sisters, Emily Rodgers and Hannah (Nathan Iloilo) Rodgers, Bloomington; a brother, Ashton Rodgers, Bloomington; a niece, Victoria Rodgers, Bloomington; grandparents, Russ and Diana Coulter, Gibson City, and Christine Rodgers, Bloomington; aunts, uncles and cousins, Duane, Trish, Makayla and Delanie Fisher, Aurora, Colo.; Joe and Carrie, Tyler, Cecil and Charlie Rodgers, Bloomington; and Dan, Marcie and Charlotte Rodgers, Janesville, N.Y.[/I] I decided to partition rather than try pushing through this workout since I was a bit beat down from the week's workouts. I did 8 rounds of 11 besides the Burpees (2 rounds), and did the last round of 6. Finished in 15:50. RLTW and rest easy, Sergeant!! [B]Weightlifting[/B] :weight_l: 2 rounds each with 90 seconds rest Supersets 15 Dumbbell Chest Press, 30# 12 Neutral Grip Pull Ups 15 Incline Chest Press 15 Single Arm Row, left and right, 45# 15 Dumbbell Upward Flyes, 15# [url]https://www.youtube.com/watch?v=Vzr1P10sftA[/url] (WSF) 15 Supported Bench Row, 30# [url]https://www.youtube.com/watch?v=c5K07UqQjvY[/url] (WSF) [B]Mobility and Strength[/B] Resistance Band Drills Lat Stretches 2 x 15 No Money drill, red band 2 x15 each D1, Black band :evilsmile 2x 15 IR/ER, Blue band 2x 15 Plyo Solo Toss @ 2:0, 15# [url]https://www.youtube.com/watch?v=auGffH3rrK4[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180429[/COLOR][/B]
[B]Endurance[/B] :run: 4 miles in 36:29. I had planned on running slower.....:rolleyes: [B]Circuit Training[/B] 2 rounds each 20 Shoulder Taps, 10# 30 Front Squats, 20# 40 Mountain Climbers 15 Side Planks 15 Toe Touches 1 Minute Plank, then 1 Minute High Knees 10m Walking Lunges with rotation |
Re: Mike's Mad Log
[B][COLOR="Red"]20180430[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20180501[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]T.U.P.[/B] 15-12-9-6-3 Power Cleans, 115# Pull Ups Front Squats, 135# Pull Ups [I]U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.[/I] Scaled cleans to 115#; still gunshy about them...:o Practiced butterfly pull ups and completed in 14:40. Rest in Peace, SSG Simpson!! [B]Conditioning[/B] HIIT for reps, 30:30 x 5 180 Degree Jumps Plank Jacks Lateral Touchdowns [url]https://www.youtube.com/watch?v=EbwxLEKPCIU[/url] (WSF) Crab Toe Touch Mountain Climbers Object is to count reps per round and match intensity over subsequent rounds. Scored 170, 185, 196, 220 and 226 :evilsmile [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill for about 10 minutes |
Re: Mike's Mad Log
[B][COLOR="Red"]20180502[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Squats 3x10 311-304-285# Revisited the scheme from last week and used 82% on the first set. Deadlifts Block Pulls, 4" 3x1 355# 3 rds 10 KBS, 80# 15 Bent Over Rows, 70# [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill for about 10 minutes |
Re: Mike's Mad Log
[B][COLOR="Red"]20180503[/COLOR][/B]
[B]Endurance[/B] :run: 2.5 miles in 22:30. This was supposed to be a light run to shake off some soreness. I'm really thinking about switching back to my Brooks for slower paced workouts; Altras are awesome but I've been running almost too efficiently...:cool: [B]WOD[/B] 8 Minute AMRAP for 3 Rounds Run 200m prior to each couplet 2 Rounds 20 C&P 20 Push Ups, then R.A.T. (Remaining Allocated Time)Goblet Lunges 2 Rounds 20 High Pulls 20 Pull Ups, then R.A.T. Squat Jumps 2 Rounds 20 DBS 20 Single Leg Deadlifts, then R.A.T. Flutterkicks 2 Minutes rest between couplets. Scored 70, 100 and 300 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180504[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20180505[/COLOR][/B] [B]Circuit Training[/B] We did some Hurricane style circuits at the park this morning. 40 Minute Clock Run 120m prior to each rounds; 3 Rounds per station with 10 reps Front Squats, 25# High Pull Back Squat Sandbell Halo, 12# Wood Chop Lateral Lunge Touchdowns [url]https://vimeo.com/172123248[/url] (WSF) Declined Box Push Ups Box Straddle Jumps Standing Knee to Elbow OH Lunges, 50# Triceps Press, 35# [url]https://www.youtube.com/watch?v=ARg0k-D3Dpc[/url] (WSF) Oblique Twists, 35# [url]https://www.youtube.com/watch?v=flYbOp-tNic[/url] (WSF) I completed the full workout, rest 4 minutes and finished the first station again. [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill for about 15 minutes |
Re: Mike's Mad Log
[B][COLOR="Red"]20180506[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Lovelace[/B] For Time 5 mile run 6 minute Plank Hold (cumulative) 20 Burpee Pull-Ups 160 Walking Lunges 64 Push Ups 64 Sit Ups [I]Created in honor of James Derek Lovelace of Thomasville, GA, USA. At the time of his passing, on May 6 2016, he was doing introductory water training in Coronado to be a SEAL. The workout's total # of reps equal 319 which was Derek's BUDS class number.[/I] Rx in 1:15:45. The hardest part was the lunges....:devil: Fair winds and following seas, James!! [B][COLOR="Red"]20180507[/COLOR][/B] [B]Active Rest Day[/B] I did a bit of core work with class. [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill for about 15 minutes |
Re: Mike's Mad Log
[B][COLOR="Red"]20180508[/COLOR][/B]
[B]Endurance[/B] :run: 4 mile foot march with 35# pack and I wore my plate carrier, 10#. I wanted more challenge, so I went to the park to get off road and with elevation. My goal was to maintain a 15 minute mile....I was not successful across the first two miles, but stepped it up on the back half. Finished in 59:10. [B]Circuit Training/Weightlifting[/B] :weight_l: I followed this with mods; upward fly for raises and Pendlay Row for bent over rows [url]https://www.youtube.com/watch?v=gCoAUAFJ6SQ[/url] (WSF) 1. One arm shoulder press, 30# 2. Front raises / Biceps curls, 25# 3. Triceps Push Ups (On KB ) 4. One arm rows, 70# 5. Lower back extensions I completed 4 rounds. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180509[/COLOR][/B]
[B]WOD[/B] 30 Minute AMRAP 15 C&J, 30# 30 Single/15 Double Unders 15 C&J Rest 1 Minute every other round 8 rounds :devil: [B][COLOR="red"]20180510[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Front Squats 3x5 135-165-195# Oh how I've missed these!!! The only problem was lack of musculature in my shoulders to cushion the bar...:crybaby0: [B]WOD[/B] 30 Minute AMRAP Divided your bodyweight by weight used for WOD. Number is rep scheme. Squat Cleans Plank Jacks Floor Press, left and right Every 5 rounds, completed 10 Tuck Jumps and rest 1 Minute I used a 35# DB at 205#, so reps were 6(rounded up). I completed 22 rounds+12 [B]Conditioning[/B] Sparingly did some interval training with my class tonight. [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill for about 15 minutes |
Re: Mike's Mad Log
[B][COLOR="Red"]20180511[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Vegher Drill for about 15 minutes Functional Movement Plane Matrix [url]https://www.youtube.com/watch?v=a6cKcBEUPOM[/url] (WSF) [B][COLOR="red"]20180512[/COLOR][/B] [B]WOD[/B] Every 3 Minutes for 8 Rounds 200m Run 25 KBS, 1.5 POOD 15 Push Ups [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Desforges[/B] 5 Rounds For Time 12 Deadlifts, 225# 20 Pull Ups (some assisted) 12 Clean-and-Jerks, 95# 20 Knees to Elbows [I]U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle. [/I] Completed in 25:50. Semper Fidelis, Sergeant!! [B]Mobility[/B] Resistance Band Drills Lat Stretches Serratus Wall Slides [url]https://www.youtube.com/watch?v=LcuPorXgSio[/url] (WSF) [B][COLOR="Red"]20180513[/COLOR][/B] [B]Endurance[/B]:run: 200m hill repeats....:evilsmile I ran these as a strides drill, and jogged down as recovery. The slope was 6% which was perfect for what I wanted to work. I ran 8 laps equaling 2 miles. :kicking0: [B]Mobility[/B] Resistance Band Drills Lat Stretches Serratus Wall Slides |
Re: Mike's Mad Log
[B][COLOR="Red"]20180514[/COLOR][/B]
[B]REST DAY[/B] :snore: [COLOR="red"][B]20180515[/B][/COLOR] [B]Endurance[/B]:run: 6.6 mile trail run this morning. The humidity was insane which made the run more laborious. [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Joshie[/B] 3 RFT 21 Dumbbell Squat Snatches, Right Arm (40/25 lb) 21 L Pull-Ups 21 Dumbbell Squat Snatches, Left Arm (40/25 lb) 21 L Pull-Ups [I]In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007. [/I] I scaled to 35#, did hang snatches and only did L Pull Ups during initial round. After that, I did inverted rows. I was gassed after my run.....Finished in 25:00. Rest easy, Staff Sergeant!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20180516[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deficit Deadlifts, 2.5" 4x5 275# [B]Strength and Mobility [/B] :weight_l: 3 rds 20 Serratus Rows, black bands [url]https://www.youtube.com/watch?v=X7seLhFckR4[/url] (WSF) 20 each Functional Movement Plane Matrix Passive Hang [url]https://www.youtube.com/watch?v=iIVg_KK_Uzs[/url] (WSF) 3 x :30 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180517[/COLOR][/B]
[B]WOD[/B] 27-21-15-9 AD for Cals Sandbag Cleans, 55# Front Squats Burpees over Bag 24:04 Cash Out- 10 Medicine Ball Catapults, 40# [url]https://www.youtube.com/watch?v=kaWzXCNnAGo[/url] (WSF) [B]Strength and Mobility[/B] :weight_l: SmashweRx Bulletproof System [url]https://www.youtube.com/watch?v=vsdkQWTU1HU[/url] (WSF) I love Trevor's videos!! I have found a lot of relief and regained needed ROM by following his advice. Honestly been slacking lately and wanted to reengage working on my shoulder...Since I have not been able to get back into PT of late, I figured that this is my best option. This system lit me up!!! :yikes: But, I can say that I felt significant improvement after doing the drills throughout the day. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180518[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20180519[/COLOR][/B] [B]Endurance[/B]:run: I ran a 5k this morning to help motivate my class participants. Nothing glamorous...Finished in a decent 27:15. [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Harper[/B] AMRAP in 23 minutes 9 Chest-to-Bar Pull-Ups- Scaled to HRPU 15 Power Cleans (135/95 lb)-Scaled to DB Hang Cleans, left and right 21 Air Squats 400 meter Run with a DB, 35# [I]Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.[/I] 5+60 Rest in Peace, Brad Harper!! [B]Bootcamp[/B] Since today is Armed Forces Day, I put together a workout using the five service branches. [B]Army-[/B] 800m hump with 20# sandbag [B]Navy[/B]- 4 rds 20 Flutterkicks, 20 Swimmers and 5 Burpees [B]Air Force-[/B] 4 rds 20 Squat jumps and 60 Single unders [B]Marines[/B]- 4 rds 20 Push press, 15# and 10 Walking Lunges w/DB [B]Coast Guard[/B]- 4 rds :40 Hollow hold and 20 Push ups I finished in 24:00. [B]Strength and Mobility [/B]:weight_l: SmashweRx Bulletproof System |
Re: Mike's Mad Log
[B][COLOR="Red"]20180520[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20180521[/COLOR][/B] [B]Chipper Circuit Training[/B] 20s Burpees Ball slam, 30# Russian twists Sit Throughs 30 Squat Jumps 60 Single Unders 30 Renegade Rows, 30# :60 plank :60 High Plank 60 Mtn Climbers 60 DB Uppercuts, 10# 40s Step and Press, 35#[url]https://www.youtube.com/watch?v=0ogD0g85qEY[/url] (WSF) Cossack Squats Shoulder taps Flutterkicks 50s Skaters Dead row, 45# Jackknifes 200m Run 40 Sit-ups 30 walking lunges 20 Pull Ups 10 HRPU 32:23 [B]Strength and Mobility [/B]:weight_l: SmashweRx Bulletproof System Resistance Band Drills Lat Stretches Serratus Wall Slides [B][COLOR="red"]20180522[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Lee Rigby[/B] For Time 22 calorie Row- Airdyne 25 Squat Cleans (42.5/30 kg)-95# 22 Double-Unders 25 Bar Over Burpees 22 Double Unders 25 Push Presses (42.5/30 kg) 22 Double-Unders 25 Pull Ups 22 calorie Row [I]Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humurous, generous and loving. He was tragically killed on May 22, 2013 in an attack close to his home barracks. Drummer Rigby, 25 from Manchester, leaves behind a two year old son, Jack, his mother and step-father and four sisters.[/I] Completed in 14:26. Rest easy, Lee!! [B]Weightlifting[/B]:weight_l: Inclined Bench Press, DB, 35# 3x10 Barbell Row, 95# 3x10 Single Arm Landmine Press, empty bar 3x15 Single Arm Straight Pull Down, blue band 3x20 [url]https://www.youtube.com/watch?v=oDNVMEyRDlk[/url] (WSF) Inclined Bench Alternating Biceps Curls, 20# 3x20 Inclined Bench Triceps Press, 20# 3x20 [B]Strength and Mobility [/B]:weight_l: SmashweRx Bulletproof System Resistance Band Drills Lat Stretches Serratus Wall Slides |
Re: Mike's Mad Log
[B][COLOR="Red"]20180523[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Front Squats Warm Up 10 x 135# 4x4 225-245-265-285# Back Squats 2x6 295# 325# [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Wood[/B] 5 RFT Run 400m 10 Burpee Box Jumps 10 High Pulls, 30# 10 Thrusters, 30# Rest 1 minute [I]Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.[/I] Completed in 22:40. Rest in Peace, Sergeant Wood!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20180524[/COLOR][/B]
[B]Endurance[/B]:run: Logged 4 miles in 35:19. Thought I was running in a sauna.....:eek: It was so humid that the roads were saturated without it raining. [B]WOD[/B] E2MOM for 28 10 Mountain Climber Push Ups, then Snatch AMRAP with time remaining, 30# 60 Single Unders, then Goblet Squats AMRAP with time remaining, then Rest Total score 520 reps [B]Strength and Mobility [/B] :weight_l: SmashweRx Bulletproof System Resistance Band Drills Lat Stretches Serratus Wall Slide |
Re: Mike's Mad Log
[B][COLOR="Red"]20180525[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20180526[/COLOR][/B] [B][COLOR="Blue"]Hero WOD [/COLOR][/B] [B]Gator[/B] 8 Rounds For Time 5 Front Squat, 185# 26 Ring Push-Ups [U][I][U]U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.[/U][/I][/U] Rx In 12:02 RLTW!! Rest easy, Gator!! [B][COLOR="Red"]20180527[/COLOR][/B] [B]REST DAY[/B] |
Re: Mike's Mad Log
[B][COLOR="Red"]20180528[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Murph Challenge[/B] For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run [I]In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.[/I] My daughters joined my this afternoon for the WOD. I went Rx and finished in 48:12, my eldest scaled to 8# vest and ring rows 1:15:00, and youngest went without a vest and ring rows 1:29:12. Remembering all the men and women who have been lost....Until We Regroup!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20180529[/COLOR][/B]
[B]Endurance[/B] :run: A little 2 mile recovery run this morning. Tried to cruise this one but still finished in 18:09....:shrug: [B]WOD[/B] 3 Rounds 10 American KBS, 40# 20 Butterfly Sit Ups |
Re: Mike's Mad Log
[B][COLOR="Red"]20180530[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Back Squats 3x3 225#, ATG Front Squats 3x3 185#, ATG Kang Squats [url]https://www.youtube.com/watch?v=C6kQRA3pEws[/url] (WSF) 3x5 95# Bulgarian Squats 2x10 90# Kang squats are legit!!!:thumbs_up [B]Mobility [/B] Resistance Band Drills Lat Stretches Serratus Wall Slides |
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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