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

Michael A. Jones 01-11-2017 10:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170110[/COLOR][/B]

[B]Hero WOD[/B]
[B][COLOR="Blue"]Marston[/COLOR][/B]
20 Minute AMRAP
1 Rhino Carry 40# [url]https://www.youtube.com/watch?v=Yhy8j58rGkY[/url] (WSF)
10 Jackknifes
15 Burpees

8 rds
I used my 40# slamball since I couldn't access my 24kg KB or do deadlifts yet. I came across the rhino carry and liked it, so I used it within the WOD to honor Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, who died during military parachute training in DeLand, Fla., Saturday, January 10, 2015.

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

[B][COLOR="Red"]20170111[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards Level 1
2x2 Minutes Unloaded Scaption 12.5#
3x 10 second hold No Money drill, Red band
4 Way Shoulder T Band Drill, red band
20 Wall Push Ups

I had a new tech this morning that allowed me to push a bit harder and use more resistance and/or weight.:pepper: Small victories....

[B]WOD[/B]
My good friend Norma celebrates her 45th b-day tomorrow, so we hooked her up tonight.
abNORMAlity was the title of the WOD.
EMOM for 12
1 Burpee
12 Turkish Sit Ups
19-7-2
Lateral Core Swings, Left (similar to a woodchop but single-handed)
Lateral Core Swings, Right
Kneeling Crunch
Jackknifes
45 Second Plank after each round

18:55 work time

Michael A. Jones 01-13-2017 01:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170112[/COLOR][/B]

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

[B][COLOR="red"]20170113[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 12.5#
3x 10 second hold No Money drill, Red band
4 Way Shoulder T Band Drill, red band
20 Wall Push Ups

Felt much more mobile after manual therapy today; I had a more experienced tech who tries different techniques.

[B]WOD[/B]
For Calories
3 rds
:30 AD Sprint (80-95%)
8 KBS 1.5 POOD
8 Ring Rows
[I]-2 minutes rest-[/I]
3 rds
AD Sprint
8 Step Ups
8 Push Ups
[I]-2 minutes rest-[/I]
3 rds
AD Sprint
8 G2S Ball Slams 40#
8 KTE ( very carefully)

96 cals

[B]Recovery[/B] Did some additional stretching, iced my shoulder and putting my compression sleeve on my shoulder; seems to help a lot. :kicking0:

Michael A. Jones 01-15-2017 11:03 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170114[/COLOR][/B]

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

[B][COLOR="red"]20170115[/COLOR][/B]

[B]Endurance[/B] :run:
I'm trying to get back to my running groove....5 miles this morning. My pace was steady but got a bit fatigued the last half mile.
I still managed a 47:28 finish. :pepper:

[B]Mobility and Strength [/B] :weight_l:
3x 30 second hold Standing Wand Abduction
3x 10 second hold No Money drill, red band
4 Way Shoulder T Band Drill, red
20 Push Ups

Michael A. Jones 01-16-2017 06:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170116[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
3x 30 second hold Standing Wand Abduction
3x 10 second hold No Money drill, red band
4 Way Shoulder T Band Drill, red
20 Push Ups

Michael A. Jones 01-17-2017 09:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170117[/COLOR][/B]

[B]WOD[/B]

I did a rendition of the Ghost WOD this morning. I have no rower, so used my Airdyne.

The GhostRider
6 rounds

1 minute of Airdyne
1 minute of burpees
1 minute of double unders
1 minute rest

107
119
107

Unhappy with my DUs....:( I couldn't get into a rhythm. I switched ropes after the first round which made it better but not by much. I actually got more reps when fatigued but it was too little too late.:cool:

[B]Mobility[/B]
Standing Wand Abduction a few times throughout the day to help with the sticking point I'm having. I'll see if PT can recommend some different exercises tomorrow.

Michael A. Jones 01-18-2017 09:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170118[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 12.5#
3x 10 second hold No Money drill, Blue band
4 Way Shoulder T Band Drill, red band
25 Wall Push Ups

I did some additional stretches that were prescribed by my tech; need to get more ROM.

[B]Weightlifting[/B]:weight_l:
Front Squats
5x6 135#

Testing the waters so as to get back some lost strength. My shoulder was good with this weight.

Michael A. Jones 01-19-2017 08:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170119[/COLOR][/B]

[B]Mobility [/B]
Standing Wand Abduction
30 minutes of gentle yoga :cool: It was beneficial but couldn't get some of the poses....

[B]Hero WOD[/B]
[B][COLOR="Blue"]Paul Pena[/COLOR][/B]
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

2:00
1:50
1:52
2:06
1:52
1:50
1:52

Great programming and tribute to Cpt. Pena!!

Michael A. Jones 01-21-2017 03:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170120[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2
3x2 Minutes Unloaded Scaption 12.5#
3x 10 second hold No Money drill, Green band
4 Way Shoulder T Band Drill, red band
25 Wall Push Ups

[B][COLOR="red"]20170121[/COLOR][/B]

:bowdown:[B]REST DAY[/B]:thumbs_up

Michael A. Jones 01-22-2017 05:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170122[/COLOR][/B]

[B]WOD[/B]
6 rds
10 Stair Box Jumps
10 Push Ups
Bear Crawl Up Stairs, then sprint down
Frog Hop Up Stairs, then sprint down
45 second rest between

[B]Conditioning[/B]
I used both of my MOOV fitness trackers to try out the cardioboxing workout. I really liked it and was pleasantly suprised to have worked up a good sweat.

12 minutes-5rds-99% hit accuracy:pepper:

Michael A. Jones 01-23-2017 09:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170123[/COLOR][/B]

[B]Endurance[/B]:run:
3 miles in 27:37

[B]Mobility and Strength [/B]:weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2
5 Minutes Unloaded Scaption 10#
3x 10 second hold No Money drill, Blue band
4 Way Shoulder T Band Drill, red band
25 Wall Push Ups

My tech applied a new manual therapy method and it loosened my shoulder but was somewhat painful....No pain, No gain.:cool:

Michael A. Jones 01-25-2017 11:20 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170124[/COLOR][/B]

[B]WOD[/B]
Buy In-Bring Sally Up Leg Lifts
Rest 90 Seconds, then

5 Rounds
20 Freefalsl [url]https://www.youtube.com/watch?v=92t1DNOPnM0[/url]
20 Butterfly Sit Ups
10 Burpees
20 Jackknifes
:20 Plank

[B]Conditioning[/B]
MOOV cardioboxing

17 minutes-7 rds-94% hit accuracy; I screwed up the sides so it cost me a few hits till I figured it out :cool:

30 minutes of HIIT with my class

[B][COLOR="Red"]20170125[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2
5 Minutes Unloaded Scaption 10#
*10 x 10 second hold No Money drill, Blue band
4 Way Shoulder T Band Drill, red band
30 Wall Push Ups

*I have been misquoting my work on the no moneys.

I'm going to take it easy the rest of the day. My shoulder is rather tender from Monday therapy. Best to just ice it and do some passive drills throughout the day.

Michael A. Jones 01-26-2017 09:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170126[/COLOR][/B]

[B]WOD[/B]

15 Minute AMRAP
25 Strokes
25 Push Ups

7+15
I used my friend's Stamina BodyTrac rower. It ain't no C2 but offered a good workout.

[B]Endurance[/B]:run:
1 mile post workout run in 8:29.

[B]Mobility [/B]
Standing Wand Abduction

Michael A. Jones 01-27-2017 05:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170127[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2.5
5 Minutes Unloaded Scaption 10#
10 x 10 second hold No Money drill, Blue band
4 Way Shoulder T Band Drill, Blue band
30 Wall Push Ups

Michael A. Jones 01-28-2017 01:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170128[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

Gaza
5 RFT
35 KBS 1.5 Pood
30 Push Ups
25 Modified Pull Ups
20 Box Jumps, 20"
400m x2, 800m x3

35:00

4 Minute AMRAP X 4 stations
Shoulder Taps
Single Leg Deadlifts

Push Ups
Buttkickers

Lunges
Lateral Skaters

Inchworms
Oblique Twist Hops

10 reps each with 90 seconds rest between. We did all four, took a 5 minute rest and went through again.

Michael A. Jones 01-29-2017 07:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170129[/COLOR][/B]

[B]Conditioning[/B]

Hurricane Training
3 rds
20 second sprint
10 Pike Push Ups
10 Squat with Lateral Kick, L+R

3 rds
20 second sprint
15 second Single Arm Plank, L+R
10 Lunges, L+R

3 rds
20 second sprint
5 Single Leg Burpees, L+R
10 Crunches

[B]WOD[/B]
4 rds
45:15
KBS 25#
Butterfly Sit Ups
Jumping Jacks
Goblet Lunges 25#

Michael A. Jones 01-30-2017 09:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170130[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2.5
5 Minutes Unloaded Scaption 7#
10 x 10 second hold No Money drill, Black band
4 Way Shoulder T Band Drill, Green band
30 Inclined Push Ups

Happy and frustrated with physical therapy of late. I make strides in some aspects but have minor pitfalls as well.
For instance, I have consistently done Level 2 on the UBE (stride) and resort to working less weight on the scaption drills....Advance to black band on No Moneys and fall back to green bands....:shrug: I think it's the techs but I'll not tell them how to do their jobs. At least, I was able to progress from the wall with push ups!! :highfive:

Michael A. Jones 02-02-2017 05:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170131[/COLOR][/B]

[B]Endurance[/B] :run:
900m intervals with 3 minutes rest. I ran 4 times and averaged about 4:30 per.

[B]WOD[/B]
Every 3 minutes for 4 rounds

10 Front Squats 50#
10 Box Jumps
ME DUs
Rest 3 minutes

70-80-73-84 DUs

[B][COLOR="red"]20170201[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 4 minutes forward/4 minutes backwards Level 1.5
5 Minutes Unloaded Scaption 7#
10 x 10 second hold No Money drill, Black band
4 Way Shoulder T Band Drill, Green band
30 Inclined Push Ups

Michael A. Jones 02-02-2017 07:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170202[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

I did these several times throughout the day.

[B]Hero WOD[/B]

This was my tribute to Chris Kyle.
[COLOR="Blue"][B]The Devil of Ramadi[/B][/COLOR]
4 RFT
2 Pike Push Ups
3 Box Jumps
7 Burpees
40 KBS 40#
40 Ring Rows
40 Deadlifts 160#
40 Flutterkicks
233m Run
Performed with 20# vest
41:00

The rep scheme was as follows 4 for deployments, 2 For date of death (February 2nd), 3 for Seal Team, 7 for Naval rank and the sum of the last four movements represent his confirmed sniper kills. 223 represents his BUD/S (Basic Underwater Demolition/SEAL training) graduation class.

Michael A. Jones 02-03-2017 09:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170203[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
5 Minutes Unloaded Scaption 10#
10 x 10 second hold No Money drill, Black band
4 Way Shoulder T Band Drill, Green band
*30 Inclined Push Ups

* I went a little lower on the push ups today. It felt pretty good.

Did some additional stretching outside of PT protocols....Nothing too extreme. My daughter felt like I should be doing more pectoral stretching, and her colleagues concurred.
I have a follow up with my lead therapist, so we'll discuss some of my concerns with ROM or lack of....

Michael A. Jones 02-04-2017 03:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170204[/COLOR][/B]

[B]WOD[/B]

AMRAP 30 minutes
2, 4, 6, 8, ……Alternate Lunges and Squats per round and capped at 30 reps
30 Double Unders
Rest every 10 Minutes

20 rounds:yikes:

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

Michael A. Jones 02-06-2017 09:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170205[/COLOR][/B]

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

[B][COLOR="red"]20170206[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
5 Minutes Unloaded Scaption 10#
20 x 10 second hold No Money drill, Black band
3 x 10 4 Way Shoulder T Band Drill, Green band
30 Push Ups

Tech checked my ROM and was very pleased. She "guided" me a little further than I could muster but I know my limits now.....

[B]Endurance[/B] :run:

Made a plan to run 6 miles. Looked to do 10 minute miles since it's been a while.
I began too fast but eased it back at mile three; mistakenly stopped my time, so I just restarted a new three miles on return.
Finish time was 59:08.

Michael A. Jones 02-07-2017 09:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170207[/COLOR][/B]

[B]Mobility[/B]

Followed this video for some awesome mobility drills!!:pepper:

[url]https://www.youtube.com/watch?v=bN3MZ7OWwvE[/url]

[B]WOD[/B]
For Time
10 KBS 25#
1 to 12 Ascending/Descending Goblet Squats

18:38

Michael A. Jones 02-08-2017 09:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170208[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
5 Minutes Unloaded Scaption 10#
30 x 10 second hold No Money drill, Black band
3 x 10 4 Way Shoulder T Band Drill, Green band
30 Push Ups

Did several sessions of the band mobility drills during the day. My shoulder is soooooo sore.....but it's working.:evilsmile

Michael A. Jones 02-09-2017 09:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170209[/COLOR][/B]

[B]Active Rest Day[/B]

I had my follow up with my therapist this morning. She was very pleased with progress, and I achieved "our" goal of 150 degrees of flexion!!:pepper:
Admittedly, I have a long ways to go but I take every small victory.

I did some light stretching, and jumped in and out of interval training during class.

Michael A. Jones 02-11-2017 03:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170210[/COLOR][/B]

[B]Endurance[/B]:run:

4 mile run in 36:32

[B]Mobility[/B]

Resistance band drills

[B][COLOR="red"]20170211[/COLOR][/B]

[B]Hero WOD[/B]
[B][COLOR="RoyalBlue"]Moszer[/COLOR][/B]
9 RFT
300 meter Run
6 Squats
6 Modified Pull Ups
6 Box Jumps
6 Burpees
6 Sit Ups
6 Lunges
6 KBS 40#
In honor of Fargo police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

Completed in 33:30

[B]Mobility[/B]
Resistance Band Drills
Doorway/Corner Stretch [url]https://www.youtube.com/watch?v=GlIhWTUUYPg[/url] (WSF)

Michael A. Jones 02-12-2017 01:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170212[/COLOR][/B]

[B]Conditioning[/B]
My friend Mary killed us this morning during interval training!!! :eek:

5 rds each
Partner 1- B-Ball court suicide
Partner 2- Plank
-Rest-
10-1 Push Up and Squat
Sprint
-Rest-
AMRAP 10
20 Heel Touches
30m Sprint
30m Walking Lunges
30m Sprint
5 Burpees, and reverse

I really didn't track rounds cuz I was honestly gassed....:shrug:

[B]WOD[/B]
5 Rds, 45 seconds work
DUs
KBS 40#
Shoulder Taps
Curtsy Lunges

[B]Mobility[/B]
Resistance Band Drills
Doorway/Corner Stretch

Michael A. Jones 02-13-2017 09:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170213[/COLOR][/B]

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

I almost forgot how much a full rest day can help!! Just a quick trip to the chiropractor and relaxation....:)

Michael A. Jones 02-15-2017 09:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170214[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:

New protocols at PT.:kicking0:

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion, yellow band x10 each [url]https://www.youtube.com/watch?v=3nIJsIVhaiA[/url] and [url]https://www.youtube.com/watch?v=H5xype6psnk[/url]
30 Wall Push Ups
30 Rebounders, red ball

[B][COLOR="red"]20170215[/COLOR][/B]

[B]Endurance[/B]:run:
Spartan WOD 2017.2.14
Run 10 minutes
30 push-ups
Run 10 minutes
30 burpees
Run 10 minutes
1 minute plank

The run was 3.45 miles and I finished 3 miles in 25:59 :bolt:

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

Michael A. Jones 02-16-2017 09:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170216[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 :rolleyes: x10 each
30 Wall Push Ups

[B]WOD[/B]
For Time
40 calories AD
18 Ring Rows
18 Slam Ball 30#
30 calories AD
12 Ring Rows
12 Slam Ball
20 Calories AD
6 Ring Rows
6 Slam Ball

9:00

[B]Conditioning[/B]
160 Single Unders as fast as possible, then rest 30 seconds
80 Single Unders AFAP, then rest
40 Singles Unders, then 2 Minutes rest

Switched up to double unders ;)
60 DUs, rest
30 DU, rest
15 DU, rest

Followed this for 20 minutes :eek:

Finished off with suicides, squats, push ups and more suicides.....

Michael A. Jones 02-17-2017 09:54 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170217[/COLOR][/B]

[B]Endurance[/B] :run:
Spartan WOD 2017.2.17

4 x 800m runs performed as laps at the track. Rest 3 minutes between each interval.
One minute of Burpees. Rest one minute. Repeat this for 10 minutes.

Total distance was 2.2 miles. I didn't take the full 3 minutes between; the track was 900m, so used that as my rest.

[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

Michael A. Jones 02-18-2017 03:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170218[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
100m Run
15 Wall Balls 20#/10' target
5 Burpees Over Ball
1 Minute Rest

13 rds + Run


[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

Michael A. Jones 02-19-2017 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170219[/COLOR][/B]

[B]Conditioning[/B]

Tabata Intervals at the park with Mary.


[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

Michael A. Jones 02-20-2017 09:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170220[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

I also did some foam rolling, and stretching.

Michael A. Jones 02-22-2017 09:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170221[/COLOR][/B]

[B]Endurance[/B] :run:

Put my mind to it, and ran 8 miles!! It was an ideal day with temp in the mid 60s, gentle breeze and sunny.

I had planned to run 10 minute miles but couldn't downshift to that pace....I average about a 9:20 :highfive: With that said, I set a 10k PR of 58:28.

I'd like to be able to run a bit slower so I can go the distance in a half marathon; more practice coming soon.

[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

[B][COLOR="red"]20170222[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
30 Rebounders, red ball
30 Wall Push Ups

[B]Conditioning[/B] 35 Minutes of HIIT

[B]WOD[/B]
Spicy Marguerita
50 RFT
1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Body Thruster

I know my crowd, so handstands were out the door! I replaced them with a bodyweight thruster. Awesome workout but no one liked the thrusters....:smiley_ev

I completed it in 16:08. Doing a true Burpee slowed my time but I loved the adrenaline rush!!! :pepper:

Michael A. Jones 02-23-2017 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170223[/COLOR][/B]

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

Michael A. Jones 02-24-2017 03:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170224[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, red ball

[B]WOD[/B]
1 minute each ME for reps for 3 rounds
Lateral Box Jump Overs
Slam Ball Ground to Over Shoulder 40# [url]https://www.youtube.com/watch?v=7SEMROJBUe8[/url]
Butterfly Sit Ups
Push Ups
Ring Rows
Lunges
30 Seconds between each

Reps were 136-142-152

Michael A. Jones 02-26-2017 05:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170225[/COLOR][/B]

[B]WOD[/B]
18 RFT
10 Split Jerks 25#
20 Double Unders
10 Box Jump 24"
Run 100m
30 Second Rest

43:00 :yikes:

[B]Conditioning[/B] 30 Minutes of Interval Training at class.

[B]Endurance[/B]:run:
My daughters and I participated in our third Glow in the Park run. [url]http://nsplit.com/find-event/[/url]

I finished in 25:50 with a nasty calf cramp....:crutch00: It was one of my faster times in recent months though.

[B][COLOR="Red"]20170226[/COLOR][/B]

[B]Conditioning[/B]
Interval Training at Mary's class went like this:

2 minutes on with equal rest

Burpees-Push Ups- KBS-Jumping Jacks-Plank

[B]Circuit Training[/B]
Chipper Style
50 Burpees
50 Push Ups
50 Skier Swings 50#
50 Sit Ups
50 Single Unders ( I did 25 DUs) :rolleyes:

[B]Mobility[/B]
Mary took us through several drills, and stretched.

Michael A. Jones 02-28-2017 09:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170227[/COLOR][/B]

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

[B][COLOR="red"]20170228[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball

[B]WOD[/B]
AMRAP 28
28 4 Count Flutterkicks
28 DB Clusters 35#

8+28

Michael A. Jones 03-01-2017 09:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170301[/COLOR][/B]

[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

[B]Weightlifting[/B]:weight_l:
Front Squats
4x3 205#

First time going for more weight in a long while....I hadn't realized how much muscle loss I had in my shoulders.:holysheep: It wasn't painful but definitely uncomfortable.

[B]WOD[/B]
EMOM for 12
10 Alternating DB Snatch 25#
R.A.T. (remaining allocated time) ME Tuck Jumps
Rest 5 Minutes, then
10 RFT
10 DB Clusters 25#
10 Turkish Sit Ups

12:40

Michael A. Jones 03-04-2017 09:42 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170302[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball


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