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

Michael A. Jones 12-17-2013 07:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131217[/COLOR][/B]

[B][I]Calisthenics and 5x225# DL[/I][/B]

[B]Strength[/B] :weight_l:

Deadlift
4x3 305#

[B]WOD[/B]
3 rds
3 KBS 70#
6 RDL 165#
9 Good mornings 44#

[B]Endurance[/B]
20 minute HIIT session

Michael A. Jones 12-19-2013 09:23 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131218[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
6x6 185#

[B]Core[/B]
6 rds
10 SU
10 reverse crunches
4 minute plank :devil:

[B]Endurance[/B]
40 minutes of HIIT


[B][COLOR="red"]20131219[/COLOR][/B]

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

Michael A. Jones 12-20-2013 07:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131220[/COLOR][/B]

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

Michael A. Jones 12-21-2013 04:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131221[/COLOR][/B]

[B]Endurance[/B] :run:

I did an all terrain run to find a viable route for my run classes. They will vary in intensity and distance so I wanted to get a leg up and scout out some potential routes.

5k in 27:37

Next week, I will attempt to take a breather and relax for about 5 days. My body has been speaking to me again. It's time that I listen more closely. Besides, my wife is off work, kid out of school, Christmas and my classes are on hiatus till the new year. ;)

Michael A. Jones 12-22-2013 08:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131222[/COLOR][/B]

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

Michael A. Jones 12-23-2013 11:18 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131223[/COLOR][/B]

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

I'm following some advise from a close friend, and taking multiple days off to rest and recup.

Today will be dedicated to stretching and an ice bath.:D

Michael A. Jones 12-24-2013 11:43 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131224[/COLOR][/B]

[COLOR="SeaGreen"]MERRY CHRISTMAS!!![/COLOR] :broc:

[B]REST DAY[/B]

I'm enjoying my last restful day. Received word that I will be able to attend Level 1 certification in February! :kicking0: I'm really looking forward to the course and refining all that I've learned and been taught.

Michael A. Jones 12-25-2013 10:34 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131225[/COLOR][/B]

[B]WOD[/B]

[COLOR="SeaGreen"]12 Days of Fitness[/COLOR]:pepper:

Conducted the workout with the wife and her sister. Just like the lyric:
PU, Goblet squats, SU, DB press, jumping jacks, DL, OH clap, flutterkicks, good mornings, kickbacks, mountain climbers and Russian twists

Michael A. Jones 12-26-2013 12:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131226[/COLOR][/B]

I ate way too much yesterday, so I had to run out of guilt....:o

[B]Endurance[/B] :run:

1.3 miles in 9:43

[B]Strength[/B] :weight_l:
Squats
8x 275#
4x305#
2x330#

I felt solid during my lifts. I think those extra days off were beneficial.

My wife took a week off and PR'd her squats!! Her new 3RM is 165# :notworth: It may not seem like a lot, but she hasn't done back squats since February....I think that she could crush that PR within a few weeks. She's a very strong woman with great form; better than mine. :p Just gotta get her thru the mental blocks.

Michael A. Jones 12-27-2013 09:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131227[/COLOR][/B]

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

[B]Strength/Skill[/B] :weight_l:
Clean 3x10

135-155-175#

Pretty decent pulls but I still need to work on my second pull....:cool:

[B]Conditioning[/B]
3 rd on the heavy bag with 120:20 splits

Michael A. Jones 12-28-2013 05:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131228[/COLOR][/B]

[B]Conditioning[/B]

My buddy hosted an after Christmas bootcamp to help folks shed some of the holiday goodies. He called it the [I]Lose The Jingle Bootcamp[/I]:rofl:

[B][I]20 FRPU, stretching and 1 minute high knees[/I][/B]

[B]Strength [/B] :weight_l:
Bench Press
10x135#
5x185#
1x235# plus 1;)

[B]WOD[/B]
4 rds
12 incline bench DB press 25#/hand
20 straight bar curls 55#
20 KB tri press 30#/hand

[B]Conditioning Part Deaux[/B]

I did two 4 minute rounds on the bag with 1 minute rest between

Michael A. Jones 12-29-2013 04:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131229[/COLOR][/B]

I woke up a lot more sore than expected....

[B]Active Rest Day[/B]

I did some foam rolling, stretching and did some cold water immersion therapy.

Michael A. Jones 12-30-2013 10:42 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131230[/COLOR][/B]

[B]Endurance[/B] :run:

Went on my first 5 mile run since June. I almost cut it short because I didn't think that I'd be able to finish....Silly me! :p

Ran it in 47:18 which is superb, in my book, since it had been so long. I may be a bit sore later but it was worth it.

[B][I]1 minute singles, ride it downs with 50# KB and stretching[/I][/B]

[B]WOD[/B]
4 rds
4 Atlas stone lifts 95#
8 KBS 50#

[B]Core[/B]
2 rds
40 two ct flutter kicks
30 cross crunches
10 tabletop crunches

Michael A. Jones 12-31-2013 04:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131231[/COLOR][/B]

Last workout of 2013....

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

[B]Skills[/B]

15 minutes of walking thru snatch and snatch balance 95#

[B]WOD[/B]
5 min AMRAP

5 KB snatch 25#, left
5 KB snatch, right
10 rainbow ball slams 11#

Got 7 full rds

[B]Core[/B]
4 rds
25 hanging bicycles
20 flutter kicks

[B]Conditioning[/B]
2 rds on the bag with 120:40 splits

Michael A. Jones 01-02-2014 08:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140101[/COLOR][/B]

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


[B][COLOR="red"]20140102[/COLOR][/B]

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

[B]Strength[/B]
Press Ladder
11-5-3-5-11
95-115-135-115-95

[B]Endurance[/B]

30 minutes of HIIT

Michael A. Jones 01-03-2014 08:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140103[/COLOR][/B]

[B][I]Stretching and 30 squats[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats 3x4
185, 205, 225#

[B]Conditioning[/B]
Three 3 minute rds with 30 sec rests per rd

[B]Core[/B]
4 rds
10 Cobras
10 oblique crunches/side
20 flutter kicks

Michael A. Jones 01-04-2014 10:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140104[/COLOR][/B]

[B]Endurance[/B] :run:

Did a nice 1.5 mile run at the park. I had to map another route for my classes, and needed something moderately short but challenging.

[B]Endurance Part Deaux[/B]

40 minutes of HIIT

Michael A. Jones 01-05-2014 09:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140105[/COLOR][/B]

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

Michael A. Jones 01-06-2014 07:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140106[/COLOR][/B]

[B][I]30 minutes of yoga[/I][/B]

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

3x5
225, 255, 275#

I definitely need to work on my grip....The weights weren't much but I could tell that I've lost some grip strength.

[B]Conditioning[/B]
5 rds on the heavy bag with 60:20 splits

Michael A. Jones 01-07-2014 09:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140107[/COLOR][/B]

[B]Endurance[/B] :run:

2 miles in 16:47. I almost didn't go running because it was 21 degrees....I decided not to allow the temp to influence my training, so I just sucked it up and did it.

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

[B]Strength[/B] :weight_l:
Bench
3x8
145, 165, 180#

[B]WOD[/B]
4 rds
4 Burpees
6 Archer push ups
10 Ball slams 10#
20 sledgehammer strikes

[B]Core[/B]
50 two-count cross crunches

Michael A. Jones 01-08-2014 12:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140108[/COLOR][/B]

Guess what day it is....? LEG DAY, WOOT, WOOT!!! :rofl:

[B][I]200m jog and stretching[/I][/B]

[B]Strength[/B] :weight_l:
Squats on V Squat machine
8x5
270 to 410# with 20# increases per set

Front squats 3x10 135#

Glute Press 2x10 200# ea leg

Good mornings 3x10 70#

Calf press 3x20 210#

[B]Conditioning[/B]
4rds 2"x40' Battling rope with 40:15 splits

4rds on the heavy bag with 40:10 splits

Michael A. Jones 01-09-2014 08:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140109[/COLOR][/B]

I did a ton of stretching and foam rolling today! I wasn't as sore as anticipated...

[B]Endurance[/B]
35 minute HIIT session at the park

Michael A. Jones 01-10-2014 05:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140110[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Push Press
12-9-6-3-1
95-115-135-155-175#

I need to work more on shoulders but am reluctant due to previous injuries....First, I want to become more flexible. All in all, the PP was a nice change of pace from strict pressing.

[B]Conditioning[/B]

2 rds on the heavy bag with 120:20 splits

Michael A. Jones 01-11-2014 09:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140111[/COLOR][/B]

[B]Endurance[/B] :run:

I ran a 3.7 mile all terrain run at the park. Completed it in 36:34. I was planning to run 4 miles but was pressed for time as I had to be back for circuit training....

[B]Endurance Part Deaux[/B]

40 minutes of HIIT

Michael A. Jones 01-12-2014 06:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140112[/COLOR][/B]

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

Michael A. Jones 01-13-2014 09:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140113[/COLOR][/B]

[B]Strength[/B] :weight_l:
Deadlift 3x3
235, 265, 295#

Michael A. Jones 01-14-2014 10:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140114[/COLOR][/B]

[B]Endurance[/B] :run:

Ran 3.3 miles in 29:41. It was the first time that I've run at any elevation in quite some time. Really wasn't bad except my calves are really sore....

Michael A. Jones 01-15-2014 09:16 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140115[/COLOR][/B]

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

[B]Skills[/B]
I spent about 15 minute working snatch technique with 30# DB

[B]WOD[/B]
3 rds
5 pull ups
10 power snatch 75#

[B]Conditioning[/B]
4:30 on the heavy bag

[B]Core[/B]
2 rds
15 press SU
30 cross crunches

[I]I'll most likely do 30-40 minutes of HIIT tonight at the park. [/I]

Michael A. Jones 01-16-2014 08:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140116[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squats
5x5 185#

I completed all reps ATG on this workout. It felt really fluid and I find it more beneficial doing it in a controlled manner. I'm going to try and do more FS versus back squats in the near future; more athletic movement, and less stress on my lower back.

[B]Core[/B]
100 flutter kicks

[B]Endurance[/B]
I had an awesome, 35 minute HIIT class at the park tonight!!:pepper:

Michael A. Jones 01-17-2014 04:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140117[/COLOR][/B]

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

Michael A. Jones 01-18-2014 03:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140118[/COLOR][/B]

It was an absolute beaut of a day this morning!!! I couldn't wait to get out to the park.:kicking0:

[B]Endurance[/B] :run:
No participants showed for the run class, so I took off on an all terrain 5k. Found an excellent route, and will be using it more often. I finished in 28:11.

[B]Endurance Part Deaux[/B]
45 minutes of HIIT. I had some new folks who wanted to try my class out, and they loved it; strong couple, so we went HAM...:p

[B]Strength[/B] :weight_l:
Bench
8 185#
6 205#
4 225#
2 245#...struggled a bit but had a good push

[B]Core[/B]
2 rds
20 SU
20 Canoe twists w/ 45#

Michael A. Jones 01-19-2014 09:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140119[/COLOR][/B]

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

Michael A. Jones 01-20-2014 06:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140120[/COLOR][/B]

Today began as a lazy day but I finally got myself in gear....

[B]Strength[/B] :weight_l:
Deadlifts
3x3
320, 330 and 340#

[B]WOD[/B]
4 RFT
8 KBS 50#
10 Box jumps 24"

I finished in 2:25

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

[B]Core[/B]
8x10 KTE :eek:

Michael A. Jones 01-21-2014 09:56 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140121[/COLOR][/B]

[B]Endurance[/B] :run:

Well, I set out to run 6 miles this morning. I didn't think that I had it in me....It's been since the fall of 2012 that I ventured that far.:yikes: Needless to say, I completed the run and in 25:22 which was a hell of a lot faster than I planned to run it.

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

[B]Strength[/B] :weight_l:
Press Ladder
8-5-3-1-3-5-8
95,120,135, and 150

[B]WOD[/B]
3 rds
5 pull ups
5 KB high pulls 70#
10 rear fly 15#/hand

[B]Endurance Part Deaux[/B]
40 minutes of HIIT tonight in class

Michael A. Jones 01-22-2014 09:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140122[/COLOR][/B]

[B]Strength[/B] :weight_l:
Box Squats

3x3 270#

[B]WOD[/B]
For time: 20 thrusters 80#

29 seconds

[B]Endurance[/B]
I will conduct 40 minutes of HIIT later at the lake ;)

Michael A. Jones 01-23-2014 07:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140123[/COLOR][/B]

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

[B]WOD[/B]
2 rds
10 sandbag shoulderings 65#
20 floor release PU
30 rope slams
50 flutter kicks

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

Michael A. Jones 01-24-2014 07:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140124[/COLOR][/B]

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

Michael A. Jones 01-25-2014 10:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140125[/COLOR][/B]

[B]Endurance[/B] :run:
Ran 2 miles in 16:47. Didn't want to do a long run cuz I was still aching from Tuesday's run.....:o

[B]Endurance Part Deaux[/B]
40 minutes of HIIT

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

[B]WOD[/B]
3 rds
8 KB snatch, left 50#
10 bearhug squats 65#
8 KB snatch, rt 50#
10 ball slams 10#

Michael A. Jones 01-26-2014 05:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140126[/COLOR][/B]

Today was going to be an active rest day, but my wife convinced me to accompany her to a Zumba event. It was a fundraiser for a disabled Zumba instructor who was in an auto accident and lost her vehicle and motorized wheelchair. How could I say no...?

[B]Endurance[/B]

Two hours of Zumba was more than enough for me!! :pepper: I've been to other events but today's instructors opened a case of whoop a$$ on me:eek: I think I burned about 1000 cals easily.....

Michael A. Jones 01-28-2014 04:41 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140127[/COLOR][/B]

Tech errors kept me from posting my workout last night....

[B][I]10x135# bench, 15 push ups and 1 minute singles[/I][/B]

[B]Strength[/B] :weight_l:
Flat Bench
3x10 185#
Iso wide arm bench 10x245#, 10x265# and 10x295#
Incline bench 3x10 135#
Tri pull down 3x10 80#
3x15 dips

[B]Conditioning[/B]
4 rds rope slams with 30:30 splits
4 rds on the heavy bag with 45:15 splits


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