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

Michael A. Jones 10-24-2015 01:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151023[/COLOR][/B]

[B]Active Rest Day[/B]

I took a trip to chiro (much overdue), did some light yoga and stretching.


[B][COLOR="red"]20151024[/COLOR][/B]

[B]WOD[/B]
15 Minute AMRAP
10 Step Ups 20"
5 Ball Slams 20#
15 DUs

9 rds + 10+5

Michael A. Jones 10-25-2015 05:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151025[/COLOR][/B]

[B][I]5x135, 3x225# Squat and active stretching[/I][/B]

[B]Strength[/B]:weight_l:
Squats
5x5 285#

Lowbar technique really din't feel as comfortable this morning...I reverted to HB and felt better. The last two sets felt awkwardly light.:confused: I'm not complaining though.

Michael A. Jones 10-27-2015 07:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151027[/COLOR][/B]

[B]Endurance[/B] :run:
Logged 2.5 miles in 22:50 this morning.

[B]Recovery[/B] I did some icing on my knee, 12 minutes of yoga and stretching after my run.

[B]Strength[/B] :weight_l:
Deadlifts
4x4 295#

Michael A. Jones 10-28-2015 07:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151028[/COLOR][/B]

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

[B]WOD[/B]
4 rds
3 Bench Press 185#
3 HPC 115#
3 Strict Pull Ups

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

[B]WOD II[/B]
Partner WOD
14 Minute AMRAP
2 Burpees
4 Squats
6 KBS 40#
Partners alternate each exercise, then
80 Squats
60 Push Ups
40 KBS
20 Goblet Squats
10 Burpees

My partner and I lost count of rounds, but I'm certain that we hit about 14 or so....

Michael A. Jones 10-29-2015 07:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151029[/COLOR][/B]

[B][I]5x135# Front Squat and 1 minute of single unders[/I][/B]

[B]Strength[/B] :weight_l:
6x6 Front Squats
185 thru 235#

I could have possibly continued with more 10# increments but my knee wasn't cooperating.....I am looking to invest in some knee sleeves.

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

Michael A. Jones 10-31-2015 03:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151030[/COLOR][/B]

[B]Active Rest and Recovery[/B]

My wife and I took advantage of a gift we had received for our anniversary; an hour long spa treatment.
I had this tiny, older woman but she packed a lot in her small hands!!:eek: I had her concentrate primarily on my back. It was well worth it.

[B][COLOR="red"]20151031[/COLOR][/B]

[B]GOAT/Skills[/B]
I spent a solid 20 minutes working my hand position and keeping active shoulders in the overhead position. Split the time between snatching and OHS 95#.
I was happy with the work but I know that I have a long road ahead.

[B]WOD[/B]
20 DUs
12 KB Snatch 40#
20 DUs
8 KB Snatch 70#
20 DUs
6 KB Snatch 40#
20 DUs
4 KB Snatch 70#
20 DUs

Michael A. Jones 11-03-2015 06:16 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151101[/COLOR][/B]

[B]Conditioning[/B] 40 minute interval session

[B]WOD[/B] Attended a 40 minute circuit at the park

[B][COLOR="red"]20151102[/COLOR][/B]

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

Daylight Savings can :censored:!!!!

Michael A. Jones 11-03-2015 08:26 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20151103[/B][/COLOR]

[B]Endurance [/B]:run:
4.2 mile run in 36:39

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

Michael A. Jones 11-04-2015 09:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151104[/COLOR][/B]

[B]WOD[/B]
I found this on a Youtube vid and changed up a few movements.

AFAP
2 mins single unders
1 min KB exercise
KBS 50#
Sotts Press 2x16#
Goblet Squat 70#
Snatch, Right 40 #
Snatch, Left
C&P, Left 50#
C&P, Right
Single Arm Thruster, Right 40#
Single Arm Thruster, Left

The singles were done at the beginning and between each kettlebell move; I threw in DUs here and there to push myself more. It turned out to be more taxing than excepted....


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

Michael A. Jones 11-05-2015 08:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151105[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Cleans
4-4-4-4-4-4
95-115-135-155-175-195

Front Squats
1-1-1-1-1
205-225-245-265-295(f)

I changed up my grip after reading an article on griping the bar versus utilizing the two finger method. Didn't note any substantial difference, so I'll have to play around some more.
And, my miss at 295# was probably from being tired as heck....

[B]Conditioning[/B] 42 minutes of interval training

Michael A. Jones 11-07-2015 12:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151106[/COLOR][/B]

[B]Active Rest and Recovery[/B]
I did some shoulder mobility exercises along with hip stretches. These are my two weakest areas, so I wanted to concentrate on them.

[B][COLOR="red"]20151107[/COLOR][/B]

[B]Strength[/B]:weight_l:
Deadlift
3x3 305#

[B]WOD[/B]
3 rds
6 DL 205#
16 Push Ups
16 KB Rows 40#

Michael A. Jones 11-08-2015 06:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151108[/COLOR][/B]

[B]Conditioning[/B] 40 minute interval session

[B]WOD[/B]
Attended a 40 minute circuit at the park

Michael A. Jones 11-10-2015 08:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151109[/COLOR][/B]

[B]Active Rest Day[/B]
Awesome trip to chiro, and some much needed deep tissue therapy!!


[B][COLOR="red"]20151110[/COLOR][/B]

[B]Endurance[/B]:run:
6 miles in 58:30

[B]Conditioning[/B] 30 minutes of interval training with sprint finishers

Michael A. Jones 11-11-2015 03:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151111[/COLOR][/B]

[B][COLOR="Blue"]Happy Veteran's Day[/COLOR][/B]

[B]WOD[/B]
Three Wise Men
Tribute to the Wise Brothers:
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

“Jeremy”
4 min AMRAP
5 Hang Squat Snatch 115#
10 Burpees Over the Barbell~4 rds
Rest 2 minutes, and then…
“Ben”
4 min AMRAP
10 Power Cleans 155#
20 Pull-Ups~ 1 rd+8 Pull Ups
Rest 2 minutes, and then…
“Beau”
4 min AMRAP
15 Box Jump-Overs
30 Wall Ball Shots 20#~2 rds +10 WB

Michael A. Jones 11-12-2015 08:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151112[/COLOR][/B]

[B][I]1 minute single unders, active stretching and 5x135# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squats
4x4 300#

I guess that I have abandoned the lowbar technique....An interesting article portrayed it as a better method to minimize spinal compression but I'm feeling better with highbar; the first few squat sessions were great but I'm guessing that it is not as effective with added load....:lightbulb

Michael A. Jones 11-13-2015 08:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151113[/COLOR][/B]

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

Michael A. Jones 11-14-2015 05:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151114[/COLOR][/B]

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

[B]WOD[/B]
6 RFT
10 Sledgehammer slams 20#
10 Gamma Casts 35#
10 Club Swipes 20#
10 AKBS 50#

I alternated sides every rd on the casts and swipes, and finished in 11:38.

[B]Strength[/B]
OHS :evilsmile
3-3-3-3
95-115-125-135#club swipes
(1)

I failed after the first squat....:( Work in progress.

Michael A. Jones 11-15-2015 05:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151115[/COLOR][/B]

[B][I]800m run, 1 minute single unders and active stretching[/I][/B]

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

[B]WOD[/B]
40 minute circuit

Michael A. Jones 11-18-2015 10:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151116[/COLOR][/B]

[B]Active Rest Day[/B]

Long overdue chiro visit was worthwhile!! After first snap of my back, I felt 100% better!!
:thanx:
Worked on some shoulder mobility and rolled the hell out of my back.

[B][COLOR="red"]20151117[/COLOR][/B]

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

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

Heavy Single Split Jerk
135-155-175-185-195#

I could have possibly gone heavier....Maybe another time.;)

[B]WOD[/B]
4 rds
6 Single Split Jerks 60#
16 DUs
6 Single Split Jerks
16 ball Slams 15#

[B][COLOR="red"]20151118[/COLOR][/B]

[B]Endurance[/B] :run:
3 miles in 27:35

Michael A. Jones 11-20-2015 05:32 AM

Re: Mike's Mad Log
 
[B][COLOR="red"]20151118 supplemental[/COLOR][/B]

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

[B][COLOR="Red"]20151119[/COLOR][/B]

[B][I]Active stretching, 2x135 and 1x225# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squat
5x2 305#

Bench Press
10-6-2
135-175-215#

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

[B][COLOR="Red"]20151120[/COLOR][/B]

[B]Active Rest and Recovery Day[/B]

I feel kind of beat up after this past week. I'll be going to chiro this afternoon, and doing some yoga and foam rolling.

Michael A. Jones 11-23-2015 08:31 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151121[/COLOR][/B]

[B]WOD[/B]
3 rds
20 Club Swings 35#
10 Gamma Cast Squats
5 Flag Press
10 Side Swing To Push Press
10 Romali Cast

[B]Skills[/B]
I spent 10 minutes working on OHS with dumbbells suspended on bands :evilsmile

[B][COLOR="red"]20151122[/COLOR][/B]
[B]Dead Day[/B]:puke0000::zombie:
I seemed to have come down with a bug.....

[B][COLOR="red"]20151123[/COLOR][/B]

[B]REST DAY[/B] :snore:
I didn't sleep well but feeling much better. Going to have to rehydrate and take it easy...

Michael A. Jones 11-25-2015 09:11 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151124[/COLOR][/B]

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

[B]WOD[/B]
20 Minute AMRAP
10 KBS 40#
5 KB C&P, left
5 Rack Squats, left
5 KB C&P, right
5 Rack Squats, right

10+10

Michael A. Jones 11-25-2015 06:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151125[/COLOR][/B]

[B][I]Active stretching, 3x135 and 3x225# squat[/I][/B]

[B]Strength [/B]:weight_l:
Squat
5x4 315#

I had the use the dreaded Smith machine but that's all that was available....:shrug:

[B]Auxiliary Work[/B]
3x10 Box Squat to Good Morning 45#

Michael A. Jones 11-27-2015 11:36 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151126[/COLOR][/B]

[B]Endurance[/B]:run:
I ran a 4 mile Turkey Trot with my daughter and some friends. The course was unfamiliar and quite hilly....
I still ran a 38:14 though:p

[B][COLOR="red"]20151127[/COLOR][/B]

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

Michael A. Jones 11-29-2015 03:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151128[/COLOR][/B]

[B]WOD[/B]
I went to the YMCA with family and friends to try Body Pump. It wasn't too bad...50 minutes for a good burn.

[B]Strength[/B] :weight_l:
Deadlifts
3x3 325#

I had my kid video my last set. i felt as though I was rounding my back but the footage proved otherwise.

[B][COLOR="red"]20151129[/COLOR][/B]

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

[B]WOD[/B]
30 minute circuit

Michael A. Jones 12-03-2015 05:56 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151130[/COLOR][/B]

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

[B][COLOR="red"]20151201[/COLOR][/B]

[B][I]Active stretching, 5x225# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squats
4x4 325#

I actually wore my lifters and made a world of difference...:D

[B]WOD[/B]
EMOM for 6 Minutes
6 Front Squats 225#
6 Pull Ups

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

[B][COLOR="red"]20151202[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Power Cleans
3x5 135#

I'll be using a strength improvement format over the next six weeks; weight based off 1 RM of 205.

[B]WOD[/B]
6 RFT
10 DUs
10 DB C&J 30#
80m Run
7:05

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

Michael A. Jones 12-04-2015 09:18 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151203[/COLOR][/B]

[B]Endurance[/B]:run:
Epic, 4 mile terrain run in 47:17!!

[B][COLOR="red"]20151204[/COLOR][/B]

[B]REST DAY[/B]

I'm going to get my spinal overhauled, then just relax and hydrate.

Michael A. Jones 12-05-2015 02:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151205[/COLOR][/B]

[B]Team WOD[/B]
24 Minute AMRAP
P1- Runs 200m while
P2- AMRAP KBS
P3- AMRAP Lunges

My team got through 8 rounds.

[B]Conditioning[/B] 20 Minutes of interval training

Michael A. Jones 12-07-2015 08:34 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20151206[/B][/COLOR]

[B]Strength [/B]:weight_l:
Deadlift
2x1 330#

My original plan went out the door after the first pull....No sure what was going on but it wasn't happening. I got two, heavy singles in and called it.

[COLOR="red"][B]20151207[/B][/COLOR]

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

Michael A. Jones 12-08-2015 08:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151208[/COLOR][/B]

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

[B]WOD[/B]
10 Minute AMRAP
2 Double KB C&P 40#
4 Double KBS
1 Thruster
* Add 1 thruster per round

Finished with 8+2

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

Michael A. Jones 12-10-2015 08:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151209[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
4x3 335#

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


[B][COLOR="red"]20151210[/COLOR][/B]

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

[B]Strength[/B]
Power Cleans
3x5 145#

[B]WOD[/B]
4 RFT
8 Ball Slams 20#
16 Hang Power Cleans 75#
24 DUs
8:08

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

Michael A. Jones 12-11-2015 02:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151211[/COLOR][/B]

[B]Active Rest Day[/B]

Spent the morning stretching and afternoon walking about with the wife. I'll be doing some additional stretching and rolling, if I cannot make it to chiro this evening...

Michael A. Jones 12-12-2015 08:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151212[/COLOR][/B]

[B]Endurance[/B] :run:
My daughter and I ran the Jingle Bell Run for Arthritis today. It was a great race for a great cause.

Finished up in 26 minutes. :D

Michael A. Jones 12-13-2015 06:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151213[/COLOR][/B]

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

[B]WOD[/B]
45 minutes of circuit training

Michael A. Jones 12-14-2015 10:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151214[/COLOR][/B]

[B]Active Rest and Recovery[/B]

Finally got in to see the chiropractor. Feel like me again!;)

Michael A. Jones 12-16-2015 10:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151215[/COLOR][/B]

[B][I] Active stretching, 5x135# DL,and 5x225# DL [/I][/B]

[B]Strength[/B]:weight_l:
4x5 Deadlift
295#

5x1 Power Cleans
175#

[B]WOD[/B]
4 rds
10 KBS 70#
10 KB C&P 53#
10 KB Snatch 44#
2 minutes rest between each round

[B][COLOR="red"]20151216[/COLOR][/B]

[B]Endurance[/B] :run: 3 mile run in 26:21

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

[B]Auxiliary Work[/B]
3x10
Hammer curls 50#
Triceps Press

Michael A. Jones 12-18-2015 04:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151217[/COLOR][/B]

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

[B][COLOR="red"]20151218[/COLOR][/B]

[B][I]Burgener WU, dislocates and 20 empty bar presses[/I][/B]

[B]Strength[/B] :weight_l:
Press
2x2 155#
8x3 125#

Michael A. Jones 12-19-2015 05:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151219[/COLOR][/B]

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

[B]WOD[/B]
6 RFT
2 Atlas stone lifts 95#
10 Ball slams 20#
10 Push ups
6:35
Rest 3 minutes, then
60 Sledgehammer slams 20#
60 Ball slams
3:13

Michael A. Jones 12-21-2015 01:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151220[/COLOR][/B]

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

[B]WOD[/B]
40 minutes of circuit training

[B][COLOR="red"]20151221[/COLOR][/B]

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

Quick trip to chiro, a few push ups, 1 minute plank and some stretching for today.

Michael A. Jones 12-22-2015 07:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151222[/COLOR][/B]

[B]:weight_l:[/B]
Squats
3x3 335#

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


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