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

Michael A. Jones 02-13-2018 07:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180212[/COLOR][/B]

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

[B][COLOR="Red"]20180213[/COLOR][/B]

[B]Endurance[/B]:run:

Set out to do a log run this morning. I was thinking 8-10 miles would be sufficient.

I ended up running 13.1 after the seed was planted in my head. I knew to start slow, but it was difficult to maintain a slower than normal pace. Finished in 2:09:11 which was outstanding:pepper:

I have to run/walk the last mile but wasn't overly concerned at that point.

Michael A. Jones 02-14-2018 09:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180214[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Hansen[/B]
5 RFT
30 KBS, 2 pood
30 Burpees
30 Subbed [url]https://www.youtube.com/watch?v=mVu31D3H7Hw[/url] (WSF) for GHD Sit-Ups
[I]Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).[/I]

Rest easy, Staff Sergeant Hansen!!

Michael A. Jones 02-16-2018 04:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180215[/COLOR][/B]

[B]Team WOD[/B]
40 Minute AMRAP
10 KBS, 1.5 Pood
10 Push Ups
10 Squat Jumps
10 Rows, 70#
One team member per movement and switch once all 10 reps are complete by all members.

I had a beast of a team and we completed 18 rounds plus 10 reps. :kicking0:

[B]HIIT[/B]
2 rounds
Perform 3 reps of each exercise one after the other for 60 seconds
Jumping Jack Press
Push Ups
Plank Jack

Perform 3 reps of each exercise one after the other for 60 seconds
High Knees
Jabs
Squats

Perform 3 reps of each exercise one after the other for 60 seconds
Skaters
Crossover Crunch
Power Knees

Perform 3 reps of each exercise one after the other for 60 seconds
Lateral Touchdowns [url]https://www.youtube.com/watch?v=MIvbuyrowGQ(WSF[/url])
Uppercuts
Cpt. Morgans:rolleyes:[url]https://www.youtube.com/watch?v=rOtpKUS54pk(WSF[/url])

Perform 3 reps of each exercise one after the other for 60 seconds
Phantom Ropes [url]https://www.youtube.com/watch?v=NnT78Ju2a-A(WSF[/url])
Push Press
Sit Ups

Finisher
3 rounds
30m Sprint
15m Walking Lunges
5 Push Ups
15m Recovery walk

[B]Mobility and Stability[/B]
Scap Drills [url]https://www.youtube.com/watch?v=_5sBqtjkUzc[/url] (WSF)
Foam Roller Shoulder External Rotation

[B][COLOR="Red"]20180216[/COLOR][/B]

[B]Recovery[/B]
Paid a visit to the chiropractor which was long overdue. Felt much better afterwards!!
Pulled out my TENS unit and worked on my shoulder for a while.

[B][COLOR="Red"]Administrative Note[/COLOR][/B]

23:30 was completion time for Hero WOD Hansen on 20180214.

Michael A. Jones 02-17-2018 08:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180217[/COLOR][/B]

[B]Endurance[/B] :run:

Quick run this morning to shake off some soreness. 1.5 miles in 12:33.

[B]WOD[/B]
For Time
20 Burpees
30 Goblet Squats, 45#
40 Sit Ups
50 Offset Pendulum Swings [url]https://www.youtube.com/watch?v=tX2A_LpeYAw(WSF[/url])
60 Double Unders
400m Suitcase Carry
60 Double Unders
50 Offset Pendulum Swings
40 Sit Ups
30 Goblet Squats
20 Burpees

20:50

Michael A. Jones 02-19-2018 09:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180218[/COLOR][/B]

[B]Active Rest Day[/B]

Went to the rodeo, and walked about 11k steps throughout the day.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

[B][COLOR="red"]20180219[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Landmine Chest Press [url]https://www.youtube.com/watch?v=qPM0pvuvITE[/url] (WSF)
35#x10
70#x10
85#x10
100#x10

Superset
3x10 Single Arm Band Rows
3x7 "Blast Strap" Pull Ups [url]https://www.youtube.com/watch?v=wA5Irwq5atc[/url] (WSF)

3x10 Angled Band Press [url]https://www.youtube.com/watch?v=KaX6eqmb2qk[/url] (WSF)

3x :20 Band Pull Down Iso Hold

Deadlifts
5x135#
3x225#

Work Set
3x3 335#

Michael A. Jones 02-20-2018 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180220[/COLOR][/B]

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

[B]Hidalgo[/B]
For Time
2 Mile Run
2 Minutes Rest
20 Scaled to Cleans, 135#
20 Box Jumps, 20"
20 Overhead Walking Lunges, 35# plate
20 Box Jumps
20 Squat Cleans
2 minutes Rest
2 mile Run
Wear a weight vest, 20#

[I]U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.
[/I]

Completed in 58:30. Rest easy, Sir!!

[B]Mobility[/B]
SmashweRx Bicep Tendonitis Hack [url]https://www.youtube.com/watch?v=gvc38XBYwlE[/url] (not WSF)

Michael A. Jones 02-23-2018 06:44 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180221[/COLOR][/B]

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

[B]WOD[/B]
10 Rounds
20 Double Under
20 Squat Clean, 30#
20 Overhead Lunges
Every two rounds, complete 5 Tuck Jumps

32:15

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

[B][COLOR="red"]20180222[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Back Squats
3x5 315#

Auxiliary Work
Superset
3x5 Front Squat, 255#
KB Romanian Deadlift, 80#

[B]WOD[/B]
For Time
365m Run
31 HRPU
28 Single Leg Deadlifts, 35#
31 Sit Ups
30 Rear Step Rotational Goblet Squathttps://www.youtube.com/watch?v=gDoV2UrVix4(WSF)
31 Burpees
30 Otis Sit Ups
31 Rows, left
31 Rows, right
30 Sit Throughs
31 OHS
30 High Pulls
31 V Ups
365m Run

20:10

[B]Conditioning[/B]30 Minutes of Interval training; descending time intervals of 60:10, 45:10, 30:10, 20:10 and 10 burst. We did for rounds.

Michael A. Jones 02-23-2018 09:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180223[/COLOR][/B]

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

Michael A. Jones 02-24-2018 08:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180224[/COLOR][/B]

[B]WOD[/B]
For Time
30-25-20-15-10
Wall Balls, 20#
G2O, 30#
Sit Up
Push Up, then
800m Run w/ ball

19:55

[B]Circuit Training[/B]
1-10 Push Ups
10-1 Goblet Squat, 30#, then
5 Burpees

1-10 C&P, left and right
10-1 Lunges, then
5 Tuck Jumps

1-10 Row, left and right
10-1 Sit Ups, then
5 Box Jumps

1-10 DB Swing, left and right
10-1 Dips, then
5 Heismans [url]https://www.youtube.com/watch?v=xMD06kfDZHE[/url] (WSF)

24:40

Michael A. Jones 02-25-2018 07:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180225[/COLOR][/B]

[B]Endurance[/B]:run:

My daughter and I ran the Chocoholic Frolic 10k this morning. It had a great course but my Papago didn't begin tracking until about half a mile in, so my pace was way too fast.
Once it was tracking, I had to regain a good pace.

I finished in 54:19 while my kid clocked 1:19:00; only her second 10k.

Michael A. Jones 02-26-2018 09:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180226[/COLOR][/B]

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

Michael A. Jones 02-27-2018 07:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180227[/COLOR][/B]

[B][COLOR="DarkOrchid"]CrossFit Open 18.1[/COLOR][/B]

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

[I]Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell[/I]

I scored 8+8 or 264 reps. I hadn't been on a rower for some time. Kept a great pace but was kind of gassed.
I could have went heavier on the weight though...

[B]Conditioning[/B] 25 Minutes of interval training

Michael A. Jones 02-28-2018 09:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180228[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Cameron[/B]
For time:
50 walking lunge steps
25 chest-to-bar pull-ups, assisted
50 box jumps, 24"
25 triple-unders- Scaled to 50 DUs
50 back extensions on stability ball
25 ring dips
50 knees-to-elbows
25 wall-ball "2-fer-1s", 20#
50 sit-ups
15-ft. rope climbs, 5 ascents [url]https://www.youtube.com/watch?v=Dp8ydz2dNzI(WSF[/url]) I did 3 per ascent.

[I]U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.[/I]

Completed in 26:42

Fair winds and following seas, Sir!!

Michael A. Jones 03-01-2018 08:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180301[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
3x135#
3x225#

Work Set
3x1 345#

I'll lay low the next week, then establish another 1 RM; that's if I can....

Chest and Shoulders

I followed Andy Speer's workout and was very impressed. I'm going to be super :super:sore tomorrow....[url]https://www.youtube.com/watch?v=QISAHn84WNg[/url] (WSF)
Scap raises and Cuban press, 8#
All dumbbell movements, 45#
Bench and rows, 135#
Farmer's carry, alternating hands, 70 and 80#

Michael A. Jones 03-03-2018 03:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180302[/COLOR][/B]

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

[B][COLOR="red"]20180303[/COLOR][/B]

[B]WOD[/B]
10 RFT
10 KBS, 40#
20 Sit Up
10 KB High Pull
200m Suitcase Carry

28:05

Michael A. Jones 03-04-2018 06:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180304[/COLOR][/B]

[B]Endurance[/B] :run:

Today's goal was to run 4 miles in 36:00; target 9:00 minutes....

I finished in 35:00. :shrug: Training pace is a lot harder than I imagined. I suppose with more time it'll become easier.

[B]Circuit Training[/B]

Mary had us do a version of 18.2a for her class this morning.

1-2-3-4-5-6-7-8-9-10
Staggered Front Squat, left and right, 30# [url]https://www.youtube.com/watch?v=zl0CUkHU4aY[/url] (WSF)
Burpees
16:25

Michael A. Jones 03-07-2018 09:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180305 and 20180306[/COLOR][/B]

[B]REST DAYS[/B] :yawn:

[B][COLOR="red"]20180307[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Squats
3x3 335#

Speed SuperSets
3 rds
3 295#
10 KBS, 80#
Rest 90 seconds

2 rds
10 Landmine Chest Press, 70#
10 DB Bench Press, 45#
10 Rows
10 Ring Rows

Michael A. Jones 03-09-2018 07:30 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180308[/COLOR][/B]

Wasn't completely sure about working out because I received my initial series of rabies vaccinations....Being the good Samaritan, I got bitten while helping a lady whose car had stalled. Dog was panicky due to traffic and nipped my hand.
As a precaution, the doctor administered the shots. :cool:

[B]WOD[/B]
Battle of the Sexes
23 Minute AMRAP
Dan
21 Overhead Squats, 30#
400m Run
Isabel
30 Snatches
Macho Man
3 Power Cleans
3 Front Squats
3 Jerks
Lucy
5 Pull Ups
10 Burpees
400m Run

Strung parts of several named WODs for this one. Everyone enjoyed it.

I completed 2+Dan+20 Snatches.

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

[B][COLOR="Red"]20180309[/COLOR][/B]

I took a look at 18.3 and thought about doing it but ruled it out....:yawn:

[B]REST DAY[/B] :pepper:

Michael A. Jones 03-11-2018 07:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180310[/COLOR][/B]

[B]WOD[/B]
EOMOM in 35 Minutes for Reps
1 Minute Max Snatch, 30#
1 Minute Max Goblet Squat
1 Minute Max Sit Ups
1 Minute Max C&P
1 Minute Max Box Jump
1 Minute Max Plank

592

[B][COLOR="red"]20180311[/COLOR][/B]

[B]Endurance[/B] :run:

5 Mile run along the River this morning. Finished in 44:17.

Michael A. Jones 03-13-2018 08:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180312[/COLOR][/B]

[B]Active Rest Day[/B]

Took part in some of my core training class. I didn't do much but enough to work mobility and get the heart going.


[B][COLOR="red"]20180313[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squats
3x1 345#

Inching closer to an attempt to establish a new 1 RM.

Michael A. Jones 03-16-2018 07:00 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180314[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Jennifer[/B]
AMRAP in 26 minutes
10 Pull Ups
15 KBS, 1.5 Pood
20 Box Jumps, 24"
[I]Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.[/I]

Rx 9+25

[B][COLOR="red"]20180315[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Clovis[/B]
For Time
10 mile Run
150 Burpee Pull Ups
[I]U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer. [/I]

I sclaed to half of the original WOD due to time constraints. I partitioned a bit differently since the last time I did this workout.

I ran 800m, then 8 Burpee pull ups for 10 rounds. Completed in 1:06:00.
[url]https://www.youtube.com/watch?v=suWRuZL-aPE[/url] (WSF)

Michael A. Jones 03-17-2018 07:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180316[/COLOR][/B]

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

Really sleepy for some reason.....My lats are sore from the Clovis WOD but feel pretty good otherwise.

[B][COLOR="red"]20180317[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts

Worked to establish a new 1RM using the National Strength and Conditioning Association (NSCA) 1RM Protocols.

1RM Projection- 380#
40%- 2x4 w/ 10 seconds rest 155#
60%- x3 w/ 30 seconds rest 229#
75%- x2 w/ 60 seconds rest 279#
80%- x1 w/ 120 seconds rest 315#
90%- x1 w/ 180 seconds rest 339#
95%- x1 w/ 180 seconds rest 359#
98%- x1 w/ 180 seconds rest 371#- New 1RM
100% x1 w/ 180 seconds rest 380# DNA

I didn't have my 2.5 and 5# plates, so used my fractionals but had those odd increments. I didn't push things and did not go for 380. Happy with the small increase from 365#.:)

Michael A. Jones 03-18-2018 12:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180318[/COLOR][/B]

[B]Endurance[/B]:run::bolt:

2 mile run. My goal was whatever pace was set at 800m was going to be my pace for 3 minutes, then 1 minute recovery power walk.

Nice change of pace to work on speed.

[B]Weightlifting[/B]:weight_l:
2x :30 Medball Crush [url]https://www.youtube.com/watch?v=ESFx8BxF_nw[/url] (WSF)
4X20 Incline Crush Press, 30# [url]https://www.youtube.com/watch?v=4sin2c3OOWY[/url] (WSF)
15 DB Tempo Bench Press, 45# [url]https://www.youtube.com/watch?v=EJe3ZsnqGlo(WSF[/url])
4X 10 HRPU
Banded Underhand Front Raises, green [url]https://www.youtube.com/watch?v=PS6pPFeJHq4(WSF[/url])
2X10 Hammer Curls, 30#
2x 10 Tri-Kickbacks, 30#

[B]Circuit Training[/B]
2 Minute AMRAPs
Push Ups- 70
Plank
Reverse Lunge, left and right-85 each
Superman Hold
Box Squats- 75

Michael A. Jones 03-20-2018 07:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180319[/COLOR][/B]

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

[B][COLOR="red"]20180320[/COLOR][/B]

[B]Endurance[/B]:run:

I had planned on a 5 miler but ended up doing 3.5 miles....My truck stalled out, so I had to get to Firestone to get it checked.

Just decided to run home versus stay and wait. Luckily I did because it was in the shop for a while.

[B][COLOR="Olive"]Tribute WOD[/COLOR][/B]
The Dude
3 RFT
200 meter Bucket Carry, 70#
12 Burpees
58 Air Squats
800 m Run
Cash-Out:
1 Pull-Up
[I]"The Dude" is a memorial WOD dedicated to Angelo "Owen" Egizio, 54, who died tragically Tuesday, March 20, 2012, in St. Joseph, Mich., after a motorcycle accident.

He was born Jan. 23, 1958, in Joliet, Ill. He went on to serve seven years in the Marine Corps, being honorably discharged as a lance corporal. Owen was a former Golden Gloves boxer who loved to ski and was very into obstacle races such as Tough Mudders and physical fitness. At the time of his death Owen was training to compete in a triathlon.

The rep scheme is designed as follows: 3 rounds = 3 siblings; 3 rounds * 800m = total days served; 12 = Year of death; 58 would have been his age the year the workout was created (2017); 1 pull up is to motivate his daughter to get her first pull up.[/I]

Subbed the bucket carry with my parachute kit bag, 72#. Completed in 29:02.

Michael A. Jones 03-22-2018 08:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180321[/COLOR][/B]

[B]WOD[/B]
12-8-6
HRPU
Squat Clean and Jerk, 30#
Sit Throughs, then
4 Rounds
10 Burpees
20 V Ups
30 Snatch
40 Goblet Squats
21:30

[B][COLOR="red"]20180322[/COLOR][/B]
I followed this routine with a few modifications.
[url]https://www.youtube.com/watch?v=BRq2Ai2dqpg[/url] (WSF)
6 sets
20 Low/High/Declined Push Ups
10 Banded Underhand Front Raises, green, left and right
10 Crossbody, left and right
10 nverted Rows
10 Banded Rows, 100#

[B]Conditioning[/B]
1 minute Double Unders
40, 50, 52, 60, 70
Rest for ME

[B]WOD[/B]
6 RFT
X
10 High Pulls, left and right, 30#
20 Goblet Lunges
30 Mountain Climbers

X- 10 Burpees, 12 Tuck Jumps, 60 Single Unders, or 150m Run

15:08

[B]Conditioning Part II[/B]

1 Minute ME after projected number of reps. Rest accordingly for ME. Each movement done twice. :evilsmile

Burpees- 15+5
Run around B-Ball Court- 3
Tuck Jumps- 30
Sprints- 10+4, 10+6
DUs- 40+10, 40+12
Skaters- 50

Michael A. Jones 03-23-2018 08:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180323[/COLOR][/B]

[B]Active Rest[/B]

Since I won't see my PT until next month, I've sought less aggressive means to regain shoulder mobility. This tendonitis is for the birds....:(

[B]Mobility[/B]
Vegher Drill [url]https://www.youtube.com/watch?v=XTd4cc3FMKU[/url] (WSF)

Michael A. Jones 03-25-2018 07:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180324[/COLOR][/B]

[B]WOD[/B]
35-20-25-20-35
KBS, 1.5 pood
Pendlay Row
Sit Ups
400m run at 20

15:00

[B]Mobility[/B]
Vegher Drill

[B][COLOR="red"]20180325[/COLOR][/B]

[B]Endurance[/B]:run:

I decided to play around with some interval running; time and distance combinations.

Completed a 6 mile Fartlek run this morning. The first 3 miles was a hard 1.75 mile followed by 2 minute recovery walk. The second leg was a hard .25 miles with a 4 minute recovery walk.

Finished in 57:31

Michael A. Jones 03-26-2018 08:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180326[/COLOR][/B]

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

[B]Mobility[/B]
Vegher Drill

Michael A. Jones 03-28-2018 07:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180327[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Matt B[/B]
5 RFT
5 Burpees
10 Chest-to-Bar Pull Ups
20 Wall Balls, 20#
30 Push Ups
400m Run

[I]Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA, Chief Borgeois was deployed to Afghanistan in support of Operation Enduring Freedom and was killed after apparently stepping on an enemy ground emplaced munitions, which appears to have been a land mine.[/I]

Fair winds and following seas, Corpsman!!

26:10

[B]Circuit Training[/B]
On a 40 minute clock, AMRAP
200m Run
20-15-10-5
KBS, 40#
5-10-15-20
Push Ups
200m Run

Run
20-15-10-5
Rack Cossack Squats, 30#
5-10-15-20
Hammer Curls
Run

Run
20-15-10-5
Lunges
5-10-15-20
Declined Push Ups
Run

Rest, at least 2 minutes between.

Finish workout with cumulative plank of 3 minutes.

Went through twice minus the second circuit; didn't go in order and was gassed, and went unbroken on the plank!!

[B][COLOR="Red"]20180328[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squats
Worked to establish a new 1RM using the National Strength and Conditioning Association (NSCA) 1RM Protocols.

1RM Projection- 380#
40%- 2x4 w/ 10 seconds rest 152#
60%- x3 w/ 30 seconds rest 228#
75%- x2 w/ 60 seconds rest 285#
80%- x1 w/ 120 seconds rest 304#
90%- x1 w/ 180 seconds rest 342#
95%- x1 w/ 180 seconds rest 361#
98%- x1 w/ 180 seconds rest 372#
100% x1 w/ 180 seconds rest 380#- New 1RM :kicking0:

So glad that I got my smaller increment weights and fractionals. Made the weights precise and I felt good.
Probably had another 2-3 lbs in me but I'll take what I earned.

[B]Mobility[/B]

Vegher Drill

Michael A. Jones 03-30-2018 04:33 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180329[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Lindskog[/B]
5 RFT
500m Run
20 Box Jumps
20 Pull Ups
5 Handstand Push Ups, scaled

[I]US Army (101. Airborne) Specialist Jameson L. Lindskog , 23, of Pleasanton, Calif., assigned to 2nd Battalion, 327th Infantry Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, Ky., died March 29 in the Sarkani district of Kunar province, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire.[/I]

Completed in 26:50. Rest easy, Specialist!!

Michael A. Jones 03-31-2018 08:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180330[/COLOR][/B]

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

[B][COLOR="red"]20180331[/COLOR][/B]

[B]WOD[/B]
For Time
60 Squat Jumps
60 Hand Release Push Up
60 Snatch, 30#
60 Straight Shooters [url]https://www.youtube.com/watch?v=yGRsNHSg5L8[/url] (WSF)
60 Walking Lunges
60 High Pulls
60 Burpees
60 Goblet Squats
60 Dips
60 Grasshoppers

21:50

[B]Mobility[/B]
Vegher Drill

Reading about neck dysfunction and how it relates to shoulder issues, so I found a few drills to incorporate.

Forward Head Fix [url]https://www.youtube.com/watch?v=wQylqaCl8Zo[/url] (WSF)

Michael A. Jones 04-01-2018 01:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180401[/COLOR][/B]

[B]Endurance[/B]:run:
2.5 mile run wearing 10# plate carrier. Finished in 23:11.

[B]Circuit Training[/B]
Follow rep scheme with Jumping Jacks preceded by secondary movement.
50 Crunches
45 Squats
40 Push Ups
35 Crunches
30 Squats
25 Push Ups
20 Crunches
15 Squats
10 Push Ups
5 Crunches, Squats, Push Ups

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Vegher Drill
Forward Head Fix
Thoracic and Shoulder Mobility [url]https://www.youtube.com/watch?v=cUzwze4m--E[/url] (WSF)

Michael A. Jones 04-03-2018 07:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180402[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Vegher Drill
Forward Head Fix
Thoracic and Shoulder Mobility

[B][COLOR="red"]20180403[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Rack Pulls from knee height
135-225-315-345-365-385-405-415#

Trap Bar Deadlift
3x5 (70% of 1RM) 265#

Bent Over Rows 3x6 75#

Good Mornings 10 reps 75#

Squats
3x10 Descending
266-228-190

[B]Conditioning[/B] 30 Minutes of HIIT tonight with class. :pepper:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Vegher Drill
Forward Head Fix
Thoracic and Shoulder Mobility

Michael A. Jones 04-05-2018 12:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180404[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Paul 4179[/B]
9 RFT
4 Strict Pull Ups
1 Deadlift, 275#
7 Burpees
9 Double Unders
100 meter Run

[I]Tribute to Officer Paul Sciullo, who was killed on April 4, 2009, while on a call to a domestic situation.

He was standing in the doorway of the house when he was ambushed and killed in the line of duty.[/I]

19:00

Rest in peace, Officer!!

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

[B]Mobility[/B]
Vegher Drill
Forward Head Fix

[B][COLOR="Red"]20180405[/COLOR][/B]

[B]Endurance[/B] :run:
Found a nice park just outside the city. Decided that I needed another change in scenery...
2.6 miles (two laps on trail) in 22:35.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill
Forward Head Fix

Michael A. Jones 04-07-2018 07:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180406[/COLOR][/B]

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

[B][COLOR="red"]20180407[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
2 Minutes each
KB High Pulls, 40#
Butterfly Sit Ups
KB Taters
Rest

626 reps

Michael A. Jones 04-09-2018 04:18 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180408[/COLOR][/B]

[B]Endurance[/B]:run:

My daughter and I ran the United in Wellness 5k at a local college this morning. It was rather chilly for April, so could gauge how I'd do.

I ended up placing 2nd in my age division with a 24:38 time :pepper::highfive:

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Braswell[/B]
AMRAP in 40 minutes
12 Burpees
9 Hang Power Cleans, 95#
18 Wall Ball, 20#
200 meter Sandbag Run, 60#

[I]Honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper and Delray Honor Guard. "She was a badass, and I/we wanted this to be just like her."

The workout was created by coaches Wayne Lewis (of CrossFit iQ, West Palm Beach, FL) and Nancy Capano, "based on Christine and who she was:" 40 minutes, one for each year of her life; 12 Burpees, one for each year of her service; 9 and 18 reps, for her badge #918; Hang Cleans were a movement she liked and also represent her gear to be carried; Wall Ball Shots, for a sniper's accuracy; Sandbag Run, for having to run while carrying gear.[/I]

10 rounds plus 12

Rest in peace, Christine!!

Michael A. Jones 04-10-2018 07:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180409[/COLOR][/B]

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

[B][COLOR="red"]20180410[/COLOR][/B]

[B]WOD[/B]
50-30-10-30-50
16m Sprint after each movement
Grasshoppers
KB High Pull, 1.5 POOD
50 Lunges
50 Core Knee Tucks
50 KBS
50 Inclined Push Ups
Rest 2 Minutes

37:50

[B]Weightlifting[/B] :weight_l:
Rack Pulls
3x5
315-365-405#

Squats
3x10
285-247-209# (75-65-55 %)

Heavy KBS
2x10 80#

Michael A. Jones 04-12-2018 07:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180411[/COLOR][/B]

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

[B][COLOR="red"]20180412[/COLOR][/B]

[B]Endurance[/B]:run:

Mixed it up this morning with a progressive, tempo run. Began with jogging at a comfortable pace for 15 minutes, then increased the pace every 15 minutes.
The final 15 should have been at race pace or faster....I definitely exceeded the race pace and finished 5 miles in 45 minutes.

Michael A. Jones 04-13-2018 08:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180413[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Donny[/B]
21-15-9-9-15-21
Deadlifts, 225#
Burpees

[I]U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe. [/I]

Rx 20:10

Rest Easy, Specialist Nichols!!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill

Michael A. Jones 04-15-2018 08:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180414[/COLOR][/B]

[B]WOD[/B]
7 RFT
52 Snatch, 30#
36 Goblet Lunges
Cash Out- 400m Run

18:50 :evilsmile

[B][COLOR="red"]20180415[/COLOR][/B]

[B]Endurance[/B]:run:
8x 1 Minute Intervals
I ran at about 85% ME, then walked for equal time. I warmed up with a 800m jog.

Distance covered was 2.5 miles....


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