Re: Mike's Mad Log
 

[B][COLOR="Red"]20150701[/COLOR][/B]

[B]WOD[/B]
30:10 For 2 rds
KBS 40#
KB Snatch, right
OHS, right
KB Snatch, left
OHS, left
AKBS
Goblet squat
Rest 40 seconds and repeat but replaced snatch with C&P, and OHS with rack squat.
Rested 2 minutes, then did:
4 rds
10 KB RDL 70#
10 KBS

[B]Conditioning[/B] Interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150702[/COLOR][/B]

[B]Endurance[/B] :run:

I ran 2.2 miles in 19 minutes. Held a very respectable pace the entire run. :)

[B]Conditioning[/B] Interval training lasted 30 minutes

[B][COLOR="red"]20150703[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150704[/COLOR][/B]

[B]WOD[/B]
[COLOR="Blue"][B]We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.[/B][/COLOR]
[COLOR="Blue"]1776[/COLOR]

3 RFT
17 Pull Ups
100 High Knees
17 C&P 95#
120 Flutterkicks
17 Front Squats 95#
130 Jumping Jacks
17 KBS 50#
140 Single Unders
17 Goblet Lunges 50#
10 Push Ups
7 Burpees
39:45

This was another deceptive WOD....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150705[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Squats
5x4 305#

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150706[/B][/COLOR]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150707[/COLOR][/B]

[B]Endurance[/B] :run:
I decide to step up my mileage per week, and went for a run. I had planned on 10 minute miles but ran faster....

3 miles in 27:03

[B]WOD[/B]
4 rds
12 Club Swipes ( 6 per) 25#
12 Gamma Casts 35#
6 Torch Press 25#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150708[/COLOR][/B]

[B]Strength[/B]:weight_l:
Bench Press
Ascending/Descending Ladder
135-155-175-195#

[B]WOD[/B]
EMOM for 10 minutes
5 Pull ups and 10 push ups

[B]Conditioning[/B]
A bit over 35 minutes of interval work

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150709[/COLOR][/B]

[B]Endurance[/B] :run:

I went on a 4 miler with my daughter; she was biking.....She was supposed to do a "comfortable pace" but went a lot faster than expected. I enjoyed the push though.

Finished 4.1 miles in 38:39.

[B]Conditioning[/B] Interval work for 30 minutes

[B][COLOR="red"]20150710[/COLOR][/B]

[B]Active Rest Day[/B]
Hydration, stretching and rolling as recovery with some light icing (right knee pain)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150711[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
I followed CFHQ today.

Front squat 10-5-3-1-1-1-3-5-10
140-160-190-215-235-215-190-160-140#

Began conservaively but could have gone much heavier....I was apprehensive because I haven't done heavy front squats for a while. I was well with my range and could've possibly PR'd :(

[I][U]Note To Self: Bench press session on 20150708 had 5 reps per....[/U][/I]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150712[/COLOR][/B]

[B][I]CFWU X1[/I][/B]

[B]WOD[/B]
For Time

Burpees by 1 thru 10
Goblet Squats 50# by 2 thru 20
KBS by 3 thru 30
Finished in 22:53

I followed this video for my workout. No way was I going at this one with a 32kg belll!!! :yikes: Does contain some language...[url]https://www.youtube.com/watch?v=I8QoYirz5_o[/url]