Re: Mike's Mad Log
 

[B][COLOR="Red"]20141029[/COLOR][/B]

[B]Strength [/B]:weight_l:

Cleans
4x3 170#

[B]Conditioning[/B]Interval tng for 35 minutes

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141030[/COLOR][/B]

[B][I]CFWUx1[/I][/B]

[B]WOD[/B]
12 minute AMRAP
12 DUs
12 ring dips

14+10

Weirdest thing was I was stringing my DUs better after I was tired.....:shrug:

[B]Conditioning[/B]
40 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141031[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141101[/COLOR][/B]

[B][I]1 minute single unders, active stretching and squat 5x225#[/I][/B]

[B]Strength[/B] :weight_l:
Back Squat
4x2 305#

[B]Conditioning[/B] 35 minutes of interval training and some light sprints

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141102[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench press
3x3 225#

[B]Conditioning[/B]
I worked on the heavy bag this morning. I did four 2 minute rds.:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141103[/COLOR][/B]

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

Re: Mike's Mad Log
 

[COLOR="Red"][B]20141104[/B][/COLOR]

[B]Endurance [/B] :run:

Logged 3 miles in 26:55

[B]WOD[/B]
5 rds
50 Rope slams
10 KBS 50#
10 Box jumps 20"

[B]Conditioning[/B] 35 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141105[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Strength [/B] :weight_l:

Cleans
3x2 190#

Work Sets
Hang cleans 3x5 155#

[B]Conditioning [/B]Interval tng for 30 minutes

Re: Mike's Mad Log
 

[COLOR="Red"][B]20141106[/B][/COLOR]

[B]Strength[/B]:weight_l:

Deadlift
5x5 255#

Pendlay rows
3x5 135#

[B]Conditioning [/B]
30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141107[/COLOR][/B]

[B]Conditioning[/B]
Some coworkers and I did a fitness demo for a large group this morning. Pretty motivated group for 6 a.m. workout.....:pepper:

35 minutes of interval training

[B]WOD[/B]
2 rds
20 KB C&P 50#
20 KB front squats 50#
10 Box jumps 24"

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141108[/COLOR][/B]

[B]Conditioning[/B]
Began the day with 30 minutes of interval training in class.

[B]Strength[/B] :weight_l:
Push Press
2-2-2-2
135-155-175-195#

[B]WOD[/B]
4 rds
16m Atlas stone carry 95#
32m Farmers walk 110#/hand
Finished with a 400m run

Re: Mike's Mad Log
 

[COLOR="Red"][B]20141109[/B][/COLOR]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141110[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Endurance[/B]
I rode my bike for a leisurely 6 or so miles, and did some stretching.


[B][COLOR="red"]20141111[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]

I redid this from 20141007. It was from the CFFB Main.

Complete 10 rounds for time:

2 pood Russian KB Swings – 5 reps
50# One Arm KB Power Snatch – 5 reps

Alternate arms as needed.
5:14 as opposed to 5:33 last time around.

[B]Conditioning[/B]
Worked the heavy bag for two 3 minute rds

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141112[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:

I spent 15 minutes to work up to a 1 RM. I equalled my best clean of 230#. I tried my best to hit 235# but it wasn't happening....:( It came down to technique and I out-thought the process. Not a problem though. I now know what I'm capable of, so I'll attempt it again in a week or so.

[B]WOD[/B]
My class did the following and I joined in:
For time-
400 single unders
200 Lunges

I finished in 7:55

[B]Conditioning[/B]Interval training for 40 minutes


[B][COLOR="red"]20141113[/COLOR][/B]

[B]Strength[/B] :weight_l:
Deadlifts
5x5 275#

[B]WOD[/B]
4 rds
6 DL 185#
6 KBS 40#

[B]Conditioning[/B] Only got in 20 minutes of intervals tonight. It was rather chilly....:brrr:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141114[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141115[/COLOR][/B]

[I][B]CFWU x 1 and 400m jog[/B][/I]

[B]WOD[/B]
18-14-10-6-2
DB Snatch 15#:rolleyes: (only weights available at the park....)
OHS 15#
Box jump
Run 200m after each round

[B]Conditioning[/B]30 minutes of interval training

[B]Strength[/B] :weight_l:
Front Squats
3x3 225#

Work Sets
3x5 185#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141116[/COLOR][/B]

[B]Endurance[/B] :run:

Finally ran again....:D

Logged 3 miles in 26:29

[B][COLOR="red"]20141117[/COLOR][/B]

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

I did some light calisthenics and stretching.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141118[/COLOR][/B]

[B]WOD[/B]
All movements with 32 kg KB
8 rds
4 Goblet squats
4 KBS
4 Squat thrust to High pull
8 Rows

[B]Conditioning[/B] 30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141119[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Push Jerk
1-1-1-1-1-1
135-155-175-195-215-235#

I'll count this as a PR. I haven't done any jerks in a very long while....I felt really confident until I read that Camille B. was jerking 238#:rofl::rofl:

[B]WOD[/B]
EMOM for 10 minutes
5 PP 135#
5 Ball slams 20#

[B]Conditioning[/B]Interval training for 40 minutes in class tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141120[/COLOR][/B]

[B]Strength[/B] :weight_l:
Rack Pulls
4x4 355#

I had really good pulls but noticed how my grip strength has faltered.

[B]Conditioning[/B]
30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141121[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141122[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
5x5 185#

[B]WOD[/B]
5 rds
20 Floor Press 50# KB
10 Sit ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141123[/COLOR][/B]

The wife is taking a break from Zumba and has been working out with me...;)
She wanted to kick my arce after tonight's WOD......:D

[B]WOD[/B]
6 rds
6 KB kneeling snatch to lunge 40/18# for her
6 Inside out KBS 50/25#
6 Thrusters 50/18#

[B]Core [/B]
4 rds
10 Evil wheels :evilsmile
40 flutterkicks

I know that she likes the challenges and pushes really hard.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141124[/COLOR][/B]

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

[B][COLOR="red"]20141125[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

I thought I'd give Starting Strength a whirl.....I'm only dabbling with the cleans at this juncture. I'll be following the Workout B plan.

[B]Strength[/B] :weight_l:
Clean
2x5 45#
1x5 105#
1x3 135#
1x2 165#
5x3 195#

[B]Conditioning[/B] Interval tng for 40 minutes

Re: Mike's Mad Log
 

[COLOR="Red"][B]20141126[/B][/COLOR]

[B]Endurance [/B]:run:
Logged 4 miles this morning.

[B]Conditioning [/B]
40 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141127[/COLOR][/B]

[B][I]1 minute single unders, ride it downs and stretching[/I][/B]

[B]Strength[/B]:weight_l:
Deadlifts
5x3 305#

[B]Conditioning[/B]
4 rds of 120 combo punches on the heavy bag

[B]Endurance[/B]:run:
And just because I'm thankful for being able to run....2 quick miles this morning.;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141128[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141129[/COLOR][/B]

[B]Conditioning[/B] 30 minutes of interval training at the park this morning. Weather was rocking!!! :kicking0:

[B]Strength[/B] :weight_l:

I decided to forego Starting Strength....1) Looked to intimidating and 2) Don't think I can fit it around my classes and Crossfit....

Cleans
5x5 185#

[B]WOD[/B]
8 RFT
10 Sandbag C&P 60#
15m Bear crawl

8:36

The crawls were a lot tougher than expected.....:eek:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141130[/COLOR][/B]

[B]REST DAY[/B] :crutch00::no000000:

I decided to end the month on a positive note, and take the day off. My back is a tad stiff and I don't wish to aggrevate it further.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141201[/COLOR][/B]

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

[B][COLOR="red"]20141202[/COLOR][/B]

[B]Active Rest Day[/B]

Did some stretching, rolling and a few calisthenics so not to remain as stiff as I have been. My back was still stiff but felt much better.

[B][COLOR="red"]20141203[/COLOR][/B]

[B][I]1 minute single unders and active stretching[/I][/B]

[B]WOD[/B]
5 RFT
10 KBS 40#
10 Tire flips 300+
50m Sprint

6:55

[B]Conditioning[/B]
40 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141204[/COLOR][/B]

[B][I]Stretching and 5x135# bench press[/I][/B]

[B]Strength[/B] :weight_l:
Bench Press
4x3 215#

[B]Core[/B]
5x15 K2E

[B]Conditioning[/B]
40 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141205[/COLOR][/B]

I am so glad today is my [B]REST DAY[/B]!!!
:yeahthat:

I didn't sleep well last night because I was nauseous.....:puke0000: I feel a bit better but the night is still young and I'm attending my wife's company party later.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141206[/COLOR][/B]

I'm feeling better today but the nausea seems to only hit me in the evenings....

[B]Conditioning[/B] 30 minutes of intervals

[B]Strength[/B]:weight_l:
Squats
6x225#
6x255
6x310#

I was worried about the last lift but 255# was more difficult for some odd reason. :confused:

[B]WOD[/B]
2 rds
2 Front squats 250#
10 DUs
20 WB 20#

Re: Mike's Mad Log
 

[COLOR="Red"][B]20141207[/B][/COLOR]

[B]Endurance[/B]:run:

6 miles in 56 minutes and some change....I'm gonna be sore tomorrow!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141208[/COLOR][/B]

Thank goodness for foam rollers!!!!! :king:

[B]REST DAY[/B]

I'm not nearly as bad off as I predicted after yesterday's run. I spent the day rollin and hydrating.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141209[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
KB Chain

KBS+Snatch+Press+C&P equalled one rd. I switched arms every rd, and finished with 20 with 50# bell.

[B]Conditioning[/B] Interval tng for 30 minutes

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141210[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]Strength[/B]:weight_l:
Deadlift

Work Set
2x3 345#

Speed Set
3x3 300#

[B]Conditioning[/B] 30 minutes of interval training.

[B]WOD[/B]

[I]PICK YOUR POISON[/I]
Belladonna
AMRAP in 9
10 Wall Balls
10 Burpees
Cyanide
AMRAP in 9
60 Single Unders
30 Sit-ups
Arsenic
AMRAP in 9
10 KBS
10 Tuck Jumps
Venom
AMRAP in 9
10 Push Ups
10 Thrusters

I landed Belladonna for 8+10 and Arsenic for 11. We all drew from Pukie's Bucket to see which poisons that we'd perform.

I will definitely sleep well tonight!! ;)

Re: Mike's Mad Log
 

[COLOR="Red"][B]20141211[/B][/COLOR]

[B]Conditioning[/B] 40 minutes of interval training

I took it easy because my back was stiff due to sleeping on the floor....My fault.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141212[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141213[/COLOR][/B]

[B][I]400m jog and stretching[/I][/B]

[B]Conditioning[/B]
30 minutes of interval training

[B]WOD[/B]
For Time
50 Ball slams 20#
50 Hang power cleans 95#
50 Front squats 95#
50 Sit ups
50 DUs

Finished in 11:17

I got hung up at the second set of DUs as I partitions 25 each x 2 rds....

Been chillaxing since my workout. We're going to a local park for some fun in the snow.....South Texas import style....:bleh0000::snow: