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

Michael A. Jones 03-14-2017 07:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170313[/COLOR][/B]

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

[B][COLOR="red"]20170314[/COLOR][/B]

I saw my therapist this morning and she was pleased with the ROM that I've regained since our last follow up!!:kicking0: She, however, was not pleased with my "lack of strength..." :rofl:
We discussed new protocols and what to expect in the upcoming sessions. I also told her that my lats seemed super tight, and she agreed. She wrote in some stretching to my new protocols, and I found a really useful video to help along this next recovery phase.
[url]https://www.youtube.com/watch?v=6V5tSn9oEJg[/url] (WFS)

[B][COLOR="blue"]Hero WOD[/COLOR][/B]
Jennifer
26 minute AMRAP
10 Pull Ups
15 KBS
20 Box Jumps

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.

Subbed pull ups with rings rows, used 1.5 pood, 24" box and completed 10+8.
Rest easy, Jennifer!!

Michael A. Jones 03-16-2017 08:56 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170315[/COLOR][/B]

[B]Endurance[/B]:run:
5k in 26:52

[B]Mobility [/B]
20 Minutes
D1/D2 Flexion
Resistance Band Drills
Corner Stretch
Lat Stretches

[B]WOD[/B]
Beware The Ides
23 Minute AMRAP
15 Snatch 25# DB
15 Butterfly Sit Ups
15 Handcuff Good Mornings 25#
Cash Out 44 Goblet Squats

Completed 14 rounds

This version of the good morning was a nice change of pace with standard movements. I couldn't locate a video, so here is a description:

[I]Hold a weight with both hands behind your back, arms straight and shoulders back. Stand with your feet hip-width apart, knees straight but not locked, focus forward.

Bend forward by hinging at the hip, lowering your upper body as far as you can while keeping your spine straight. Rise slowly to the start and repeat right away.[/I]

[B][COLOR="Red"]20170316[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility [/B]
20 Minutes
D1/D2 Flexion
Resistance Band Drills
Corner Stretch
Lat Stretches

25 Minutes of yoga

2 x 1:00 Hollow Holds

Michael A. Jones 03-17-2017 01:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170317[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Front Squats 6x10
135-155-175-195-215-235#

Have to regain some of my strength....I'm still reluctant to do back squats due to the angle at which my shoulder would be in, so I'll stick to front squats for a while longer.
I felt good until the last set. 235# is the heaviest that I've been since injuring my shoulder back in June, and my rep scheme pushed me a bit more.

[B]WOD[/B]
AMRAP 2 Minutes
Loaded Step Ups 80#
14
AMRAP 2 Minutes
Suitcase Squats
30
AMRAP 2 Minutes
Loaded Lunges
24
AMRAP 2 Minutes
KB Pendulum/Skier Swings
50
*Rest 2 minutes between

[B]Mobility and Strength[/B]:weight_l:
25 Minutes
Resistance Band Drills
Lat Stretches
Free and Banded Ys and Ts :devil:
[url]https://www.youtube.com/watch?v=hrxI-KJh6Ps[/url] (WFS)

[url]https://www.youtube.com/watch?v=ELe4fATl-Jg[/url] (WSF)

Michael A. Jones 03-18-2017 04:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170318[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
Barraza
18 Min AMRAP
200 M Run
9 Single Leg Deadlifts, L&R
6 HR Burpees

8 Rounds

[B]Strength[/B]:weight_l:
3x5
Assisted Pull Ups

[B]Mobility [/B]
8 Minutes
Lat Stretches

Michael A. Jones 03-19-2017 07:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170319[/COLOR][/B]

[B]Conditioning[/B]
Interval Training at Mary's class was Tabata

Rd 1 Burpees, Lunge w/ side kicks (L&R), Jumping Jacks
Rd 2 Skier Hops, Wide Mtn Climbers, High Knees, Buttkicks
Rd 3 Heismans, Lateral Shuffle Suicicde (L&R), Power Jacks
Rd 4 Quick Hops, Squat w/ high/low blocks (L&R), Hook Jump Rope Complex
Rd 4 Bicycle Crunch, Side Plank (L&R), Butterfly Sit Ups

[B]Circuit Training[/B]
For Time
300 KBS/Pendulum Swings

ME for 1 minute, then active rest (run/jog/walk) for 1 minute until reps were completed.

I finished in 13:00
3 Minutes rest, then

4 rds, 1 minute each
Farmers Walk
Sit Ups

Waiters Walk, L&R
Bird Dog Hold, L&R

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches
Free and Banded Ys and Ts

Michael A. Jones 03-21-2017 08:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170320[/COLOR][/B]

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

[B][COLOR="red"]20170321[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches
Free and Banded Ys and Ts

[B]WOD[/B]
Every 2 Minutes For 20
20 Squat Benders [url]https://www.youtube.com/watch?v=EeTNzHSusMA[/url] (WSF)
20 Butterfly Sit Ups
20 DUs

I was able to maintain a good pace and made the standard each round.

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

Michael A. Jones 03-22-2017 09:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170322[/COLOR][/B]

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

[B]WOD[/B]
26 Minute AMRAP
225m Run
*20 Split Jerks-Push Ups-Snatch
10 Lunges
Rest 90 seconds
*Alternate every round

6 rounds plus Run

I totally skipped out on mobility today....Tired and lacking some drive during the day:(

Michael A. Jones 03-23-2017 08:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170323[/COLOR][/B]

[B]Active Rest Day[/B]

Manually inflated over 30 balls for my wife's Zumba class.....:bonk:

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches

Michael A. Jones 03-24-2017 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170324[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
4 x20 Minute sessions
Resistance Band Drills
Lat Stretches

I needed it today...:D

[B]WOD[/B]
27-21-15-9
AD for Calories
Modified Muscle Ups [url]https://www.instagram.com/p/rLDrXMogYz/[/url](WSF) I used my red bands, and it was more challenging than expected.
Ball Slams 10#
Hang Power Cleans 55#
19:15

[B]Endurance[/B] :run:
Post WOD run for speed. I only did a mile. First half was 85% for 2:30, then jogged for 1:30. Rested 30 seconds and went in reverse on the return trip.
Completed in 8:16.

Michael A. Jones 03-25-2017 02:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170325[/COLOR][/B]

[B]WOD[/B]
40 Minute AMRAP
400m Power Walk
20 KBS 1.5 Pood
20 Walking Goblet Lunges
20 Butterfly Sit Ups
Rest 1 Minute

5 rounds+walk

Takeaways for today was hip drive and core. Participants didn't think that the power walk would be challenging enough until they hit the third round or so...;)
As a trainer, I learned to use different cues to better convey instructions. It took one of my usuals to bring this to light since she has been stumped by KBS. Simple change from "hinge at hips" to "initiate with hips" got her on track.

[B]Circuit Training[/B]
I replicated the circuit that I had for class but used a few different movements.
40 minute clock with 20 reps each and 10 DUs between ( No Measure)
Assisted Pull Ups (scaled to ring rows the last 10 minutes)
Back Squat 135#
Push Ups
RDL 55#
Rows 55#
Rest 3 Minutes

No mobility today....I'm going to actually rest my shoulder from drills and see how it feels in the a.m.


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