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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 06-11-2013 05:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130611[/COLOR][/B]

[B]Endurance[/B]

It's Summer!! My daughter asked to go for a bike ride, so I obliged her. It was so freakin hot that I thought she'd tap out. But, she made it just fine. We rode 4.5 miles in 36:09. Just made it back to my truck when it began to rain.....Gotta love South Texas weather!!

I foresee many more over the course of her school break. ;)

[B]WOD[/B]
4 RFT
4 power cleans 125#
4 pull ups
15 burpees

I finished in 5:52.

[B]Core[/B]
50 back extensions on bench

Burpee Challenge Day 11~ 60 burpees which I incorporated into my WOD

Michael A. Jones 06-12-2013 09:28 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130612[/COLOR][/B]

[B][I]Stretching and 400m run[/I][/B]

[B]Endurance[/B] :run:

Wanted to do a 5k time trial. Got up early and hitch a ride from the wife to my start point. I'd run this course before, and felt it would give my enough challenge and I've gotten decent time before.

Well, I ran it in 26 minutes......:shrug: The third mile sucked big time!!! I was very disappointed afterwards. I still got in some good cardio.

Did 30 minutes of yoga to limber up and cooldown.

[B][I]10x135# squats[/I][/B]

[B]Strength[/B]
Squats
6x2 280#

Burpee Challenge Day 11~65 burpees :evilsmile

Michael A. Jones 06-13-2013 01:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130613[/COLOR][/B]

[B][I]60 single unders and stretching[/I][/B]

Burpee Challenge Day 13~75 burpees

I did them in 25/25/20 format and the last 20 with a double box jump:yikes:

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

[B]WOD[/B]
6 rds
6 tire flips....300 plus#
8 KBS 50#

[B]Conditioning[/B]
4 rds of heavy bag/shadow boxing with 60:20 splits

[B]Core[/B]
2 rds, 15 ea
hollow rocks
back scratchers
in & outs
SU
reverse crunches
45 sec plank

Michael A. Jones 06-14-2013 09:41 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130614[/COLOR][/B]

Nice morning!!! I've been eyeing a new run route at a local park. It was hit hard by flooding a few weeks ago, so I haven't been able to go out. Today, I decided to check it out.

[B]Endurance[/B] :run:

I just did a 1.5 miler to recon the track. Took me 12:52. The park is nice and open but the track isn't what I expected. it's only .7 miles per loop.....:shrug:

[B][I]5x225# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squats
6x5 280#

This marked the end of Week 2 of my Russian Squat workout. Not bad at all.

Burpee Challenge Day 14~ 75 burpees

[I][COLOR="Blue"]Correction on yesterday's burpee count. It was 70.....[/COLOR][/I]

Michael A. Jones 06-15-2013 09:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130615[/COLOR][/B]

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

Burpee Challenge Day 15 "REST DAY"~ 10 burpees

I did some light yoga, and stretching. also.

Michael A. Jones 06-16-2013 02:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130616[/COLOR][/B]

For Father's Day, my wife and daughters suprised me and went on a little hike with me!!!:highfive: They knew that I'd be doing a variant of the Spartan Race WOD, so they wanted to go along with me. It was awesome to have them join me!!!
It wasn't long nor fast but I enjoyed it. ;)

[B]Endurance[/B]

3 mile hike with 25# pack and I wore my 20# vest.

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

[B]Strength[/B] :weight_l:
Bench
6x2 185#

Burpee Challenge Day 16~ 40 burpees

Michael A. Jones 06-18-2013 07:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130617[/COLOR][/B]

I didn't post yesterday because it was my 22 year wedding anniversary, and had a lot to do during the day to prep.

I had a great time spent with my lovely wife!!!:D

[B]Endurance[/B]
9 mile bike ride

Part Deaux
1 hr of Zumba:pepper:

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

[B]WOD[/B]
3 rds
5 pull ups
10 KB press, left 50#
10 KB press, right 50#
15 shrugs 135#

Burpee Challenge Day 17~ 45 burpees

[B][COLOR="red"]20130618[/COLOR][/B]

[B][I]5x135# squats[/I][/B]

[B]Strength[/B] :weight_l:
Squats
6x2 280#

Burpee Challenge Day 18~ 50 burpees

Michael A. Jones 06-19-2013 08:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130619[/COLOR][/B]

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

[B]Endurance[/B] :run:

I ran 2.6 miles in 22:09. Felt like I was running a marathon.....My pace was around 8:30 but laborous. I guess it was due to not running in around 4 days.

[B]WOD[/B]
5 rds
5 DL 255#
11 KBS 70#
11 burpee box jumps 18"

[B]Core[/B]
75 SU

Burpee Challenge Day 19~ Incorporated my 55 into my WOD

Michael A. Jones 06-20-2013 01:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130620[/COLOR][/B]

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

I did some light stretching, foam rolling and hip mobility exercises.

Burpee Challenge Day 20 "REST DAY":rolleyes:~ 10 burpees

Michael A. Jones 06-21-2013 06:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130621[/COLOR][/B]

[B][I]5x225# squats and stretching[/I][/B]

[B]Strength[/B] :weight_l:
Squats
6x6 280#

My lifts days have been off this week after I changed my work week.....

[B]Conditioning[/B]
4 rds on the heavy bag with 60:15 splits

Burpee Challenge Day 21~ 60 burpees

Michael A. Jones 06-22-2013 07:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130622[/COLOR][/B]

[B]Active Rest Day[/B]


I did some yoga, and stretching. I wasn't really up to a big workout today...

[B]Core[/B]
I got in 200 back scratchers.

Burpee Challenge Day 22~ 65 burpees

Michael A. Jones 06-23-2013 12:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130623[/COLOR][/B]

[B][I]10x135# squats and stretching[/I][/B]

[B]Strength [/B] :weight_l:
Squats
6x2 280#

This was the end of my third week with the Russian squat program. So far, so good.

[B]Conditioning[/B]
4 rds on the heavy bag with 120:30 splits

Burpee Challenge Day 23~ 70 burpees

Michael A. Jones 06-24-2013 10:13 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130624[/COLOR][/B]

[B]Endurance[/B] :run:

Ran 3 miles in 27:09.....:( I was kind of disappointed with this performance. I started out strong but peetered out around 2.5 miles. I chalk it up to lack of running of late.

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

[B]Skills[/B]

I spent 10 minutes or so working on hang cleans. I watched a really informative video that showed the progression of the lift, and ways to better yourself. I need to get back to basics and practice more often.

[B]Strength[/B] :weight_l:
Press
6x2 145#

Burpee Challenge Day 24~ 75 burpees

Michael A. Jones 06-26-2013 04:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130625[/COLOR][/B]

[B][I]5x225# squats and stretching[/I][/B]

[B]Strength[/B] :weight_l:
Squats
5x5 300#

This was, by far, the toughest week on the Russian squat program!!! I cruised thru the first 3 rds but it took a lot to get thru the remaining two.

I heard that the program was difficult to finish, so I'll find out.....

[B]Conditioning[/B]
8 rds on the heavy bag with 60:10 splits

[B]Core[/B]
4x15 crunches
4x15 reverse crunches

Burpee Challenge Rest Day 25~10 burpees

[B][COLOR="Red"]20130626[/COLOR][/B]

I didn't get a chance to get my run in this morning. I had to begin processing for my new job as a fitness instructor with Parks and Recs!!! Super stoked to land this position. :pepper:

[B][I]Stretching and some resistance band exercises[/I][/B]

[B]Strength[/B] :weight_l:
Bench
6x3 185#

Burpee Challenge Day 26~50 burpees

Michael A. Jones 06-27-2013 04:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130627[/COLOR][/B]

[B]Endurance[/B]

I did a very short bike ride this morning. Only got in 4 miles due to a gate being locked along the course....:shrug:

[B][I]5x225# squats and stretching[/I][/B]

[B]Strength [/B] :weight_l:
Squats
6x2 280#

[B]Core[/B]
I followed an ab workout on a cable channel. I don't recall the exercises but it was about 10 minutes worth.

Burpee Challenge Rest Day 27~60 burpees

Michael A. Jones 06-28-2013 06:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130628[/COLOR][/B]

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

[B]WOD[/B]
For time
80' farmer walk 115# per hand
20 burpees
FW
20 burpees
FW
20 burpees
FW
10 burpees~ 8:50

[B]Conditioning[/B]
6 rds on the bag with 40:10 splits

[B]Core[/B]
2x20 Russian twists 15#
2x20 TRX knee tucks
2x15 K2E
2x15 Dragonflies :evilsmile
2x15 flutterkicks

Burpee Challenge Day 28~ 70 burpees incorporated in WOD

Michael A. Jones 06-29-2013 11:21 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130629[/COLOR][/B]

[B][I]5x225# squats and stretching[/I][/B]

[B]Strength [/B] :weight_l:
Squats
4x4 315#

Well, today was tougher than expected. I struggled the other day with my sets, and today was no different.
I got thru one set with 315# but have to drop 15# after the second....I got stuck in the hole and couldn't get out!!:yikes: It was pretty smooth sailing after that. I'll have to adjust my weights accordingly next week.

Burpee Challenge Rest Day 29~80 burpees

Michael A. Jones 07-01-2013 04:47 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130630[/COLOR][/B]

[B]Endurance[/B] :run:

My Family and I did the Color Me Rad 5k in the pouring rain. It was a lot more fun than I expected.

Burpee Challenge Day 30~ 100 burpees plus 50 more cuz I was challenged;)

Total for the month was 1500!!:pepper:

[B][COLOR="Red"]20130701[/COLOR][/B]

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

I'm taking today off for much needed rest. My body's talking to me and I'm listening. I am considering taking a few off but undecided at this point....

Michael A. Jones 07-02-2013 09:21 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130702[/COLOR][/B]

[B]Endurance[/B] :run:

I did a very short run this morning. I am planning to start short and build back up since my running has been lacking of late....

Ran 2 miles with negative splits; 8:24 for the 1st miles, and 8:07 on the last.

[B][I]5x225# squats and stretching[/I][/B]

[B]Strength [/B] :weight_l:
Squats
6x2 280#

This was my first lifts going in to week 5 of my strength improvement with the Russian squat program.

[B]Core[/B]

3x10 evil wheels :evilsmile
3x20 SU

Michael A. Jones 07-03-2013 05:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130703[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Bench
6x3 180#

[B]Conditioning[/B]
8rds on the heavy bag with 90:30 splits

Michael A. Jones 07-04-2013 11:30 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130704[/COLOR][/B]

[B][COLOR="Red"]HAPPY 4th of JULY!!!![/COLOR][/B]:pepper:

[B][I][COLOR="Blue"]800m jog and stretching[/COLOR][/I][/B]

[B]Endurance[/B] :run:

I went out on a nice, challenging trail run this morning. What a great way to kick off the weekend!! It was 65 degrees and clear. :highfive:

I didn't plan to run a particular pace but to just get some cardio in. Running at 1400' in San Antonio was challenging for me.....I put in 3.4 miles on the course.

Michael A. Jones 07-05-2013 10:49 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130705[/COLOR][/B]

[B][I]1 minute DUs, stretching and 400m jog[/I][/B]

[B]Endurance[/B]

I went on a bike ride this morning. I wanted to ride the new expansion of the trails leading to the SA missions but it was closed...again. :ranting2:

I rode the alternate route I went previously and got a better workout because I got chased by a few dogs along the way. :rofl: I put in 8 miles in 37:56.

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

[B]WOD[/B]
I did a nice chipper to shake things up. It was supposed to be squat day but my legs were sore from yesterday's trail run.

5 cleans 125#
35 crunches
15 KB press 50#
35 leg lifts
15 KB press
65 SU
15 rows 125#
1 minute plank

I'm participating in another month long abs challenge and was invited after it had already begun, so I incorporated the last three days into my WOD.

Michael A. Jones 07-06-2013 09:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130706[/COLOR][/B]

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

Michael A. Jones 07-07-2013 04:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130707[/COLOR][/B]

I had a great rest day, so I was ready to go to work today!!:pepper:

I've slacked off on my squatting due to a sore knee but yesterday was excellent rehab along with not running as much.

[B][I] Stretching, light calisthenics, and 5x225# squats[/I][/B]

[B]Strength[/B] :weight_l:
Squats
4x3 Squats 315#

I did an additional set of my scheduled programming. I was feeling really motivated listening to some Skrillex....:D

[B]Assistance exercise[/B]
4x20 calf raises

[B]WOD[/B]
10 push ups
10 Spiderman push ups
10 leg kick push ups
10 burpees
40 SUs
20 leg lifts
20 crunches
30 sec plank

[B]Conditioning[/B]
6 rds on the bag with 40:10 splits

Michael A. Jones 07-08-2013 08:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130708[/COLOR][/B]

Today turned out to be a good run day. It wasn't as cool as some of the previous days, but I'll take 76 degrees in Texas any day:thanx:

[B]Endurance[/B] :run:

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

I ran a decent 4 miles in 37 minutes. I tried not to pay attention to my pace but just to get mileage in. Of course, I started pacing myself after two miles and almost burned out by the end.....Speaking of which, I stubbed my toe on the home stretch. :ranting2: It hurt like a champ until I had a chance to get some ice on it. No swelling, and I can wiggle it; no sign of anyhting broken.

[B]Strength[/B] :weight_l:
Bench
6x4 185#

I went up 5#s from the prescribed weight cuz it was easier to just slap two 45s and two 25s on the bar...:p

[B]MiniWOD[/B]
10 push ups
10 Spiderman push ups
10 leg kick push ups
10 burpees

[B]Core[/B]
120 SU which I broke up between sets on the bench

Michael A. Jones 07-09-2013 07:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130709[/COLOR][/B]

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

I was feeling really lathargic, so I took today off. Hopefully, this will help recharge the batteries....

Michael A. Jones 07-10-2013 06:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130710[/COLOR][/B]

I woke up early to get in some extra miles this morning.

[B]Endurance[/B] :run:

Ran a very good 5 miler in 48:00. I was very please as I hadn't run that distance in nearly 2 months. I set my goal to sub 50:00.

[B][I]Foam rolling, stretching and light calisthenics[/I][/B]

[B]Strength[/B] :weight_l:
Squats
6x2 280#

This was the end of week IV on the Russian program; been off a few days due to rest day and scheduling conflicts. It's had some rough patches but a good program. I did scale the weight some but no big deal....

I'm looking forward to next week!!:pepper:

Michael A. Jones 07-11-2013 06:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130711[/COLOR][/B]

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

[B]WOD[/B]
4 rds
2 Atlas stone lifts 95#
4 sandbag gnd to shoulder 55....#
6 sandbag rotational DL 40#

[B]Conditioning[/B]
6 rds on the reflex bag with 30:10 splits

I was supposed to attend my wife's Zumba session for some extra cardio but it got cancelled...I gues I'll run tomorrow.:rolleyes:

Michael A. Jones 07-12-2013 05:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130712[/COLOR][/B]

[B]Endurance[/B]

I went on an 8 mile bike sprint this morning. I completed it in 37:29. I wish I had a quality bike.....I know that I could do some serious miles and fly!!!

[B][I]Stretching, light calisthenics, and 5x225# squats[/I][/B]

[B]Strength [/B] :weight_l:
Squats
3x2 Squats 335#

I did an additional set of my scheduled programming. I am sure that after the end of this programming that I will increase my 1RM!! :kicking0:

Michael A. Jones 07-13-2013 05:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130713[/COLOR][/B]

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

I'm taking some much deserved time off today. We planned to go to a bootcamp but it didn't pan out....

Michael A. Jones 07-15-2013 08:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130714[/COLOR][/B]

I got caught up in prepping for my new job and didn't get a chance to post yesterday's workout.....

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

[B]WOD[/B]
5 minute AMRAP
5 KB Snatch 50#
5 pull ups
5 KB snatch
10 KB high pulls 70#
50 rope undulations

I had a weak outting....Mustered 3 rds with 1 minus the high pulls and rope.

[B][COLOR="red"]20130715[/COLOR][/B]

Late start to my day kept me from working out this morning. I was very anxious about my first day at work. I probably could have gotten my sets in but didn't want to show up late and make a bad impression.:eek:

[B][I]Burgener WU and stretching[/I][/B]

[B]Strength[/B] :weight_l:
Bench
5x4 205#

Assistance exercise
5x10 push ups on parallettes

I'm excited about going to some of the sites that I'll be giving bootcamp and training at!!:pepper: I'm happy that they have already ask for recommendations and input for the program.

I'll lead my first session on Wednesday! ;)

Michael A. Jones 07-16-2013 08:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130716[/COLOR][/B]

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

[B]Endurance[/B] :run:

I ran a very good 3 miles this morning!! Clocked 25:25 after not running for five days.

[B]Strength[/B] :weight_l:
Front squats
4x5 185#

[B]Core[/B]
6x10 K2E

Michael A. Jones 07-17-2013 08:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130717[/COLOR][/B]

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

Michael A. Jones 07-19-2013 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130718[/COLOR][/B]

Did not get an opportunity to post.....I had a lot of things to do, so I minimized my workout.

[B]Strength[/B] :weight_l:
Press
2x10 135#

[B]Endurance[/B]
I went to my wife's co-taught Zumba session and got in an hour with some awesome ladies.:pepper:

Most guys don't go near Zumba because they think it's girlie. I'm hear to say that it is far from girlie. My wife incorporates plenty of functional movements that'll get your heart up and muscles sore.;)

[B][COLOR="red"]20130719[/COLOR][/B]

I had a defensive driving course to attend today. All city employees have to attend if driving city vehicles, or for myself, collecting mileage rates.

I got my workout in late tonight.

[B]Strength[/B] :weight_l:
Back squats

Broke through my plateau and repped 365x4 times!!!:super:

I'm so glad that I suffered through the Russian squat program. I think that it made all the difference.

[B]WOD[/B]
3 RFT
3 squats 275#
5 burpee box jumps
15 wall balls 20#
4:11

Michael A. Jones 07-20-2013 12:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130720[/COLOR][/B]

I love my new job!!! I got paid to go participate in a bootcamp and yoga class this morning. I had planned to check it out anyway, and my supervisor put me on the clock. WIN, WIN!!!:highfive:

[B]WOD[/B]

The curcuit consisted of burpee broad jumps, plank walks, lunges and several other plyo drills.

It was about 45 minutes long, and the instructor rocked. Didn't do all of the yoga portion because I had to scout out the running route at the park for futur reference.

Michael A. Jones 07-21-2013 04:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130721[/COLOR][/B]

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

Michael A. Jones 07-23-2013 06:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130722[/COLOR][/B]

[B]Endurance[/B] :run:

I ran 3 miles in 26 minutes. I haven't been sleeping to well of late, so I did nothing else.....


[B][COLOR="red"]20130723[/COLOR][/B]

[B]Active Rest Day[/B]

My sleep has affected my back, again.:( I had a project to participate in, so I used the activity as active recovery.

Did some light, fun games with some kids at a local library. I'm hoping the next couple of nights are better because I begin instructing my boot camps and HIIT soon.

Michael A. Jones 07-25-2013 11:08 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130724[/COLOR][/B]

[B]Active Rest[/B]

I helped out with a strength and conditioning class. I learned some different exercises and got a feel of some diverse programming.;)


[B][COLOR="red"]20130725[/COLOR][/B]

[B]REST DAY[/B]

My back has made me a lame duck, again.....:crutch00:

I'll be playing it by ear for the next few days and may do light exercises.

Michael A. Jones 07-26-2013 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130726[/COLOR][/B]

My back felt a little better today. I've slept on the floor for two days, and it made a difference. I may have to place a board under the mattress to stiffen it up some.....

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

[B]Strength[/B] :weight_l:
Bench
10x135
8x155
6x175
4x195
2x225

[B]Conditioning
[/B]
6 rds on the heavy bag with 30:10 splits

Michael A. Jones 07-28-2013 03:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130727[/COLOR][/B]

[B]REST DAY[/B]


[B][COLOR="red"]20130728[/COLOR][/B]

[B]Active Rest Day[/B]

My back is still plaguing me.....I despise being bed-ridden, so I stay moving and use various stretching techniques throughout the day.

I used a heating pad followed by an ice pack several times today. It's brought some temporary relief but not much. Sitting seems to aggrevate my back a lot, so I've been on my feet more than usual. Hopefully, I can get in to see a doc soon; damned VA!!!:ranting2:


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