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Re: Mike's Mad Log
[B][COLOR="Red"]20171214[/COLOR][/B]
[B]Mobility[/B] Resistance Band Drills Doorway/Corner Stretch Lat Stretches Adhesive Capsulitis Release Standing Serratus Row [B]Endurance[/B]:run: First run since my half marathon....I had every intention to run a nice, slow pace. That changed from the very beginning. 3 miles in 26:12 [B][COLOR="Purple"]Tribute WOD[/COLOR][/B] [B]Victoria[/B] 5 RFT 10 Thrusters, 70# 14 Box Jumps, 24 in 12 KB High Pulls, 80# [url]https://www.youtube.com/watch?v=0YTJogk35Aw[/url] (WSF) 12 Burpees 27 KBS, 1.5 pood [I]Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown, Connecticut. Victoria had been a teacher for 5 years; she was 27 years old and she was a CrossFitter.[/I] Completed in 21:15. |
Re: Mike's Mad Log
[B][COLOR="Red"]20171215[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20171216[/COLOR][/B] I day late but did Brute Force WOD from yesterday. [B][COLOR="red"]RED WOD 12.15.17 [/COLOR][/B] Every 2 minutes for 20 minutes 5 Power Cleans 50# 3 Bent Over Rows 7 Brute Force Burpees Modified [url]https://www.youtube.com/watch?v=irwBdBdfeP8[/url] (WSF) 20 yard carry |
Re: Mike's Mad Log
[B][COLOR="Red"]20171217[/COLOR][/B]
[B]WOD[/B] 3 Rounds, 30 each Second AD Ground to Over Shoulder, 40# [url]https://www.youtube.com/watch?v=7SEMROJBUe8[/url] (WSF) KB Push Ups [url]https://www.youtube.com/watch?v=c9h8nR5jiRU[/url] (WSF) Front Squats, 75# Pallof Twist [url]https://www.youtube.com/watch?v=zoYwuVw3kkQ[/url] (WSF) KB Gorilla Cleans, 30#x2 [url]https://www.youtube.com/watch?v=tzetRN6HPeE[/url] (WSF) 1 Minute rest between rounds [B]Mobility and Strength[/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release Anterior Deltoid Press, 10# Serratus Press, 30# Standing Serratus Row [B][COLOR="red"]20171218[/COLOR][/B] [B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20171219[/COLOR][/B]
I was going to get in a run this morning but the weather was uncooperative...:lightning [B]Weightlifting[/B] :weight_l: Deadlift from 3" Blocks 4x5 295# All my pulls felt smooth and I went unbroken each round. Followed Buff Dudes for chest work [url]https://www.youtube.com/watch?v=_cBWqtsPOWo[/url] (WSF) I did all but the Buff Press :biglaugh: 2x20 Kneeling Landmine Press, 55# 2x5 Floor Press,165# 3x10 Dumbbell Wide to Close Press, 25# 3X10 DB Reverse Grip Press, 15# And, threw in some good ole fashion Band Pec Flyes, 3x10 with 50# bands [B]Mobility[/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release [B]Recovery[/B] Did some icing of my shoulder and applied Voltaren gel as prescribed by my doc. |
Re: Mike's Mad Log
[B][COLOR="Red"]20171220[/COLOR][/B]
[B]Endurance[/B]:run: 4.1 miles in 34:38 [B]Recovery[/B] Did some icing of my shoulder and applied Voltaren gel as prescribed by my doc. |
Re: Mike's Mad Log
[B][COLOR="Red"]20171221[/COLOR][/B]
[B][COLOR="SeaGreen"]Christmas WOD[/COLOR][/B] [B]Silent Night Gone Bad[/B] Gift Box Jumps, 20" Jingle Bell Swings, 50# Santa Sacks, 20# Cookie Crunches Sugar Rush, 12m Shuttle Holiday spin on FGB with 5 rounds (Total 25 as in Christmas Day)with 90 seconds rest. We used one 12m shuttle as one point. My scores were 116, 118, 116, 120, and 118 for 588. [B][COLOR="Red"]20171222[/COLOR][/B] [B]Endurance[/B]:run: Did a 4 mile fun run along the SA River this evening.We stopped several times along the course to do squats, lunges and push ups. My completion time was 41:43. My splits actually turned it into a negative split run...:kicking0: 13:11, 10:32, 9:30 and 8:30 [B]Mobility[/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release [B]Recovery[/B] Did some icing of my shoulder and applied Voltaren gel |
Re: Mike's Mad Log
[B][COLOR="Red"]20171223[/COLOR][/B]
[B][COLOR="Green"]Christmas WOD[/COLOR][/B] [B]Home For the Holidays with the Girls For Time[/B] Eva’s House 5 RFT 800m Run 30 KBS, 40# 30 Pull Ups Betty’s House 5 RFT 12 KB Push Press 20 Box Jumps, 20" Diane’s House 21-15-9 KB Deadlifts, 40# Pike Push Ups Just like visiting family during the holidays, I used some other not so well know Girls. Completed in 39:35 [B]Circuit Training[/B] Build a snowman aka Frosty. 50 KB Deadlifts+ 50 Squats formed the base 50 Sitt Ups for mid section 20 Push Ups for head 20 Dips for arms 20 Lunges for scarf 10 Sit Throughs for carrot nose 20 Ball Slams for eyes 5 Burpees for hat 2oom Run for pipe I completed two rounds with 2 minutes rest between [B]Recovery[/B] Did some icing of my shoulder and applied Voltaren gel |
Re: Mike's Mad Log
[B][COLOR="Red"]20171224[/COLOR][/B]
[B]Endurance[/B]:run: Frosty Five:5k/5 Miler :brrr: Ran this last year and was very disappointed. I was about 2 months post op and hadn't trained at all. This year was much better. I wanted to do the 5 miler, but opted for the 5k. Completed in 26:24; the hill wasn't as daunting when your conditioned :p [B][COLOR="red"]20171225[/COLOR][/B] [B]REST DAY[/B] :yeahthat: I broke tradition of doing the 12 Days of Christmas, and stayed with my scheduled rest. It was much needed and well deserved after the last week; more running than I've done in quite some time. |
Re: Mike's Mad Log
[B][COLOR="Red"]20171226[/COLOR][/B]
[B]Weightlifting [/B]:weight_l: Back Squat 5x2 311# The original weight for today was 310# but wanted to use my new fractional weights, so I added 1#....:rolleyes: and rep scheme was to be 5x1 but I felt good after warm up. I went just to parallel, and didn't seem to struggle. [B]Mobility and Strength[/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release Standing Serratus Row |
Re: Mike's Mad Log
[B][COLOR="Red"]20171227[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]The Lyon[/B] 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. [I]Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.[/I] Scaled Squat cleans, 135# and STO, 95# My times were 1:25, 1:27, 1:31, 1:31 and 1:33 Rest easy, Captain Lyon!! [B][COLOR="Red"]20171228[/COLOR][/B] [B]Weightlifting[/B]:weight_l: 3x10 Dumbbell Wide to Close Press, 30# 3x10 Dumbbell Inclined Press, 30# 3x10 Dumbbell Hip Press, 30# [url]https://www.youtube.com/watch?v=hkmakZelRTQ(WSF[/url]) 3x10 Dumbbell Chest Cross Over, 10#[url]https://www.youtube.com/watch?v=iy986Lm38_0[/url] (WSF) [B][I]Auxiliary Work[/I][/B] 3x20 Alternating Hammer Curls, 30# 3x20 Banded Triceps Pushdowns, dbl blue band [url]https://www.youtube.com/watch?v=0sKaM6rKEPs[/url] (WSF) [B]Mobility and Stability [/B] Resistance Band Drills Doorway/Corner Stretch Lat Stretches Bulletbroof Sixer [url]https://www.youtube.com/watch?v=cYaGa0TLpSc[/url] (WSF) Rotator [url]https://www.youtube.com/watch?v=Z6dqX2zJQIQ[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20171229[/COLOR][/B]
[B]REST DAY[/B] :yawn::yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20171230[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]The Seven[/B] 7 Rounds For Time 7 Pike Push Ups, Scaled 7 Thrusters, Scaled 115# 7 Knees-to-Elbows 7 Deadlifts, 245# 7 Burpees 7 KBS, 2 pood 7 Pull Ups [I]A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. [/I] Completed in 39:49. Rest easy!! [B][COLOR="Red"]20171231[/COLOR][/B] [B]Active Rest Day[/B] [B]Yoga[/B] |
Re: Mike's Mad Log
[B][COLOR="Red"]20180101[/COLOR][/B]
[B]Endurance[/B]:run: I covered 4.45 miles during my 40 minute run. Contemplated running because it was unusually cold here in San Antonio....just below freezing. I looked back at my first run of 2017. I planned to run the equivalent distance of crossing Texas. Needless to say, I fell way short of that goal. So, this year, I'll just set a goal to run more miles than 2017. [B]Mobility [/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20180102[/COLOR][/B]
First day back to my classes and it was a chilly one!!:brrr::brrr: [B]Circuit Training[/B] 26 Minute Running Clock A, B, Cs and 1,2,3s Before each exercise: A. 6 Burpees B. 30 Second Plank C. 12 Lunges, then 3 rounds, 10 reps 1. KBS 40# 2. Sit Ups 3. Push Ups *Add 2 reps each round until you reach 20 reps or time expires. Rest 90 Seconds between I had to pause my workout a few moments but managed to get to 18 reps. It was very awkward doing KBS with gloves....:shrug: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180103[/COLOR][/B]
[B]Conditioning[/B] Interval Training 5 rds, 45:15 Single Unders Push Up Single Unders Sit Up Single Unders Squat No rest [B]WOD[/B] 6 Rounds, each for time 10 Squat Thrust High Pulls 60# 10 Goblet Cossack Squat 20 KBS 20 Offset Push Up, right 20 Toes2Bell 20 Offset Push Up, left Rest precisely two minutes between each round. 30:30 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180104[/COLOR][/B]
[B]Endurance[/B]:run: 3 Rounds 400m, 80-95% 200m Recovery Jog, 40-50% 100m Sprint, ME 200m Recovery Jog, 60-70% 100m Sprint, ME Rest 3 minutes [B]WOD[/B] 30 Minute AMRAP 2 Burpees 10 Pull Ups *20 Cleans 30# Round 1 – C&P Round 2 – Cluster Rest 90 seconds every two rounds 11 rds +Burpees +Pull Ups |
Re: Mike's Mad Log
[B][COLOR="Red"]20180105[/COLOR][/B]
[B]REST DAY[/B] :yawn: [B][COLOR="red"]20180106[/COLOR][/B] [B]WOD[/B] 26 Minute Spell Your First and Last Name AMRAP 26 Double Unders prior to spelling your name. M = 20 Goblet Squats, 1.5 POOD I = 26 KBS C = 30 Squats H = 1 min Wall Sit A = 26 KBS E = 26 KBS L = 10 Box Jumps, 20” J = 30 Flutterkicks O = 26 KBS N = 10 Burpees E = 26 KBS S = 40 Mountain Climbers 1 Minute Rest 3 rds [B][COLOR="red"]20180107 AND 20180108[/COLOR][/B] [B]REST DAY[/B] :snore: I also went in to see my physical therapist. We talked about my recovery, and I asked her to check my shoulder; I was thinking that I was developing another impingement.... She ran a few tests and check my ROM, and determined that it may just be biceps tendinitis. She recommended lessening push up volume, limit overhead movements and no curls.... |
Re: Mike's Mad Log
[B][COLOR="Red"]20180109[/COLOR][/B]
[B]Endurance[/B]:run: 4 miles in 35:36 [B]Weightlifting[/B] :weight_l: Deadlifts 4x3 311# |
Re: Mike's Mad Log
[B][COLOR="Red"]20180110[/COLOR][/B]
[B]WOD[/B] AMRAP 26 minutes 2 rounds 8 Split Jerks, 30# 8 OH Lunges 16 Sit Ups Then, 2 rounds 8 Snatch 8 Rack Squats 16 Mountain Climbers 512 reps (4 rounds completed) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180111[/COLOR][/B]
[B]WOD[/B] 30 Minute Team AMRAP 30 C&J, 45# Relay Style 30 Double Unders, each Conduct 30 Front Squats every round and rest 1 Minute Lost track of round count....:o [B][COLOR="red"]20180112[/COLOR][/B] [B]Active Rest Day[/B] [B]Yoga[/B] |
Re: Mike's Mad Log
[B][COLOR="Red"]20180113[/COLOR][/B]
[B]WOD[/B] AMRAP 32 3-6-9-12-15-21 Snatch, 30# Box Jump, 20" Sit Up Run 120m every 3rd round 228 reps; I actually write the WOD out incorrectly...I forgot the 18 round in the rep scheme. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180114[/COLOR][/B]
[B]Endurance[/B]:run: I decided to join in on a running group that was training 10k to half marathon distances. They have a coach, so I figured it would be a good experience. Not so much....:( Really unorganized and I was very disappointed in the planning, coordination and execution of said training. I just went on my own, and don't plan to return. 5 miles at a really unexpected pace. Completed in 42:59 which is a new PR :pepper::kicking0: [B][COLOR="red"]20180115[/COLOR][/B] [B]REST DAY[/B]:snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180116[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Back Squats 4x5 295+ I felt good even though I haven't been doing as much heavy sets as I'd like. I added an additional 2# on my last set. Front Squats 1x8 225# 1x10 135# [B]Recovery[/B] [url]https://www.youtube.com/watch?v=gKtYpCoFYiU[/url] (WSF) [B]Mobility [/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release [url]https://www.youtube.com/watch?v=_e1hQUxTAHc[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180117[/COLOR][/B]
[B]Conditioning[/B] 30 Minutes of HIIT [B]WOD[/B] For Time 1-10 Burpee Over Bell 2-20 Goblet Squats 40# 3-30 KBS Every 2nd round, perform 20 Push Ups 19:05 WOD based off of [url]https://www.youtube.com/watch?v=I8QoYirz5_o[/url] (NWSF) [B]Recovery/Research[/B] I came across Marc Coles and loved his perspectives on shoulder disfunction and how to fix; bookmarking his videos. [url]https://www.youtube.com/watch?v=F6v0HdXUWsA[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180118[/COLOR][/B]
[B]WOD[/B] EMOM For As Long As Possible Ascending Airdyne calories Start with 3 calories. Add 3 calories every minute until failure. Beginning with 3 calories on the AD, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories. 8 minutes and crapped out....:evilsmile EMOM For 6 Minutes 8 Rows, 30# 8 Single Hand DBS 8 Rack Squats [I]Rest[/I] 10 Minute AMRAP 20 Alternating Snatch, 30# 4 Sit Throughs 10 Lunges [I]Rest[/I] 21-15-9 C&P, left and right Sit Up Pull Up DB Romanian Deadlift I completed 5 rounds on part two of WOD, and final set in 7:20. [B][COLOR="red"]20180119[/COLOR][/B] [B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180120[/COLOR][/B]
[B]WOD[/B] With a Running Clock 6 Rounds For Reps 1 Minute Clusters, 30# 1 Minute Push Ups 1 Minute Otis Sit Ups 250m Run 1 Minute Rest 90, 90, 85, 90, 75, 90 [B][COLOR="Red"]20180121[/COLOR][/B] [B]Active Rest Day[/B] [B]Yoga[/B] [B]Mobility and Stability [/B] Resistance Band Drills Doorway/Corner Stretch Lat Stretches Bulletbroof Sixer Shoulder Wizard [url]https://www.youtube.com/watch?v=2y5jWZbh4XI&feature=youtu.be[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180122[/COLOR][/B]
[B]Endurance[/B]:run: I ran a comfortable two miles to break in my new Altra Instinct 4s. They provided a smooth test drive, and I'm glad that I eased into them; a very neutral shoes that definitely made me run correctly..... [B]Conditioning[/B]30 minutes of core and conditioning drills; based around Army PRT. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180123[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlift 4x1 335# My scheduled lift called for 330# but I didn't have all my weights, so I scaled up... [B][COLOR="red"]20180124[/COLOR][/B] [B]WOD[/B] Every 4 minutes for 29 minutes 30 Snatch, 30# 30 Single Leg Deadlifts 5 Burpees [I]Rest 1 Minute[/I] My times per round were 2:10, 2, 2, 1:50, 2 and 1:45. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180125[/COLOR][/B]
[B]Endurance[/B] :run: 6 miles in 53:20. Set a new PR :pepper: for myself, and new challenge to get a little faster. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180126[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20180127[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Squats 4x3 315# [B]Mobility and Stability[/B] Resistance Band Drills Doorway/Corner Stretch Lat Stretches Bulletbroof Sixer Shoulder Wizard Lux Performance Drill [url]https://www.youtube.com/watch?v=tax4n2UnRjY[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180128[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20180129[/COLOR][/B] [B]REST DAY[/B] :zombie: Freaking allergies are kicking my tail :ranting2: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180130[/COLOR][/B]
[B]Endurance[/B] :run: The air quality was in the green, so I decided to tackle a few miles before it craps out again... An easy 5k in 28:38. Instincts break-in is coming along well. Not as "uncomfortable" on my shins compared to the initial run in them. [B]Conditioning[/B] I did a 30 minute HIIT session with my crew at the park. Didn't really plan to participate but had some newbies. Had to show that I can take what I dish...;) [B][COLOR="red"]20180131[/COLOR][/B] [B]Conditioning[/B] 30 Minutes of interval based kickboxing. My guys loved it!! :king: [B]WOD[/B] Three AMRAPs in 42 minutes (rounds and reps) AMRAP from 0:00-12:00 4 KB Deadlifts, 40# 6 KBS 8 KB High Pulls Rest 2 Minutes Then, AMRAP from 14:00-26:00 4-6-8 Handcuff Good Morning [url]https://www.youtube.com/watch?v=6bFiT7HnST4[/url] (WSF) KB Core Halo aka Slingshot Rest 2 Minutes Then, AMRAP from 28:00-40:00 12 Pendlay Rows 4 Burpee Over Bell Then, from 40:00-42:00 Accumulative KB L Sit for Maximum Time My score was 15 rounds, 90 reps, 8 rounds and 90 seconds accumulative. Around half way through this workout, my biceps was feeling taxed. Not really painful but discomfort. Icing it as of this writing and going to slap some Voltaren gel before bed; not sure if it's helping but I'm gonna keep trucking with it. Also, planning to sleep in my recliner like post-surgery...:(:rolleyes: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180201[/COLOR][/B]
[B]REST DAY[/B] :snore: Well, I slept a lot better than expected. I wasn't sore at all and I didn't have any morning back aches either. Allergies still poking around :pokey000: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180202[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Chris Kyle[/B] 3 RFT 40 KBS, 53# 40 Box Jumps, 24" 40 Landmine Thrusters, 25# 40 Elevated Push-ups (feet on 24" box) [I]Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed. The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.[/I] I realized after the fact that I had done four rounds instead of the Rx three...:cool: Completed in 35:16. Fair winds, Chris!! [B]Mobility and Stability [/B] Resistance Band Drills Doorway/Corner Stretch Lat Stretches Bulletbroof Sixer |
Re: Mike's Mad Log
[B][COLOR="Red"]20180203[/COLOR][/B]
[B]Active Rest Day[/B] I led an outdoor bootcamp for our Mayor, a City Councilman and the community. Did get a real chance to workout with the group but it was a great experience! [B][COLOR="red"]20180204[/COLOR][/B] [B]Endurance[/B:run: 7 miles run. My time was good but don't have a precise completion time; my Papago Watch had full memory so it stopped tracking at around 3 miles. I switched to Endomondo and ran a different return course to come to 7 miles. It was around 1:07:32 or faster.... [B]Circuit Training[/B] Mary had use do her Super Bowl workout: 52 reps each Lunges Dips Pike Push Ups Supermans Reverse Flyes [B][COLOR="Red"]20180205[/COLOR][/B] [B]REST DAY[/B]:snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180206[/COLOR][/B]
[B]Mobility[/B] i went to see my therapist this morning. She wasn't too concerned about my current state as my ROM wasn't too bad.... She didn't want to send me over to ortho just yet. Plan is to continue strengthening and mobility for a few more weeks, then we'll decide. For now she tried the Dolphin MPS (Microcurrent Point Stimulation)on me and I got some instant relief and gained some ROM. Resistance Band Drills Doorway/Corner Stretch Lat Stretches [B]Weightlifting[/B]:weight_l: Deadlifts 3x5 315# |
Re: Mike's Mad Log
[B][COLOR="Red"]20180207[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Crain[/B] 2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts, 135# 50-yard sprint 34 box jumps, 24-inch box 50-yard sprint 34 Scaled cleans, 95# 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots, 20# 50-yard sprint 34 pull-ups 50-yard sprint [I]Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.[/I] Completed in 35:50 with just scaling the C&J. Semper Fidelis and rest easy, Officer Crain!! [B][COLOR="Red"]20180208[/COLOR][/B] [B]Endurance[/B] :run: 4 miles in 34:27 :pepper: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180209[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility[/B] Physio REHAB 91 [url]https://www.youtube.com/watch?v=yQdfA54vrPA[/url] (WSF) Brute Strength High Pulls [url]https://www.youtube.com/watch?v=Trykv5F4bQw[/url] (WSF) Foam Roller Shoulder External Rotation [url]https://www.youtube.com/watch?v=4TSpmkSG9JE[/url] (WSF) R3 [url]https://www.youtube.com/watch?v=hyfb9x7VJWE[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180210[/COLOR][/B]
[B]WOD[/B] For Time 100m Sprint prior to each round 20-40-60-80-100 Mountain Climbers 10-20-30-40-50 DB High Pull, left and right, 30# 2-4-6-8-10 Dips Finished in 15:15 [B]Circuit Training[/B] 3 round per superset with 30 seconds rest between and 1 minute between sets. 1A) 30 Tate Press, left and right, 30#[url]https://www.youtube.com/watch?v=gVVetuQSwr8[/url] (WSF) 1B) 30 Pullover Crunch [url]https://www.youtube.com/watch?v=nax270Aotp4(WSF[/url]) 2A) 30 Sumo Crunch [url]https://www.youtube.com/watch?v=bAZEB0pSGRw[/url] (WSF) 2B) 30 Band Rows 3A) 30 Push Ups 3B) 30 Second Hollow Hold 4A) 30 Split Stance Press, 30# 4B) 30 Marching DB Crunch [url]https://www.youtube.com/watch?v=VhojeDkYSUI[/url] (WSF) 5A) 10 Box Jumps, 20" 5B) 30 Overhead Lunges 6A) 30 Power Knees 6B) 30 Second Squat Hold Finish with 4 Sprint Intervals, 100m with active recovery walk to start Completed in 36:33 [B]Mobility[/B] Physio REHAB 91 Foam Roller Shoulder External Rotation R3 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180211[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Back Squat 4x1 335# [B]Circuit Training[/B] 10-1 Box Jumps Push Ups Flyes Dips Run 110m each round |
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