Re: Mike's Mad Log
 

[B][COLOR="Red"]20160821[/COLOR][/B]

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

[B][COLOR="red"]20160822[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Front Squats
4x3 225#

Been a while, so I went easy....

[B]WOD[/B]
[B][COLOR="Blue"]Jenna 077[/COLOR][/B]
20:07 Minute AMRAP
8 Burpees
22 Squat Cleans
14 Otis Sit Ups
77 Single Unders

7 rds

On 22 August 2007, in Multaka Iraq the Jenna 077 went down. On board was the 10-man Scout Platoon from 2-35 Infantry and her 4-member Crew.
This workout is done in honor of the 14 heroes who were lost that day.
In Loving Memory
Capt. Corry Tyler
Capt. Derek Dobogai
CW2 Paul Flynn
Staff Sgt. Jason Paton
Sgt. Matthew Tallman
Sgt. Garrett McLead
Cpl. Jeremy Bouffard
Cpl. Philip Brodnick
Cpl. Joshua Harmon
Cpl.Nathan Hubbard
Cpl. Jessy Pollard
Cpl. Rickey Bell
Spc. Michael Hook
Spc. Tyler Seideman

Gone, But Never Forgotten!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160823[/COLOR][/B]

[B]WOD[/B]

6 rds
10 Ring Rows
10 Evil Wheels
10 DUs

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160824[/COLOR][/B]

[B]Endurance[/B] :run:
4x400m at 85%

I desperately need to increase speedwork into my running; it may have just been a lack of running the last few weeks though....

I ran a 9:15 miles afterwards.:D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160825[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160826[/COLOR][/B]

[B]WOD[/B]
Kettlebell Ladder Challenge [url]https://www.youtube.com/watch?v=XzMuEYwZI4I[/url] (WSF)

Challenge accepted;)

For Time
1-10 Burpee
2-20 Goblet Squat
3-30 KBS

I used a 40# bell and completed the challenge in 16:39.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160827[/COLOR][/B]

[B]WOD[/B]
16 RFT
10 Squats
*Alternate every round

*Run 150m, 40 High Knees, 20 DUs, 40 Mountain Climbers

14:40

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160828-20160829[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160830[/COLOR][/B]

[B]WOD[/B]

[B][COLOR="Blue"]Mr. Joshua Hero WOD[/COLOR][/B]
5 RFT
400m Run
30 Butterfly Sit Ups
15 Deadlifts

17:38

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160831[/COLOR][/B]

[B]Endurance[/B]:run:
5k in 28:46

I definite don't have the endurance of last year same time....:o

[B]WOD[/B]

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

800m Run
30 Snatches per side 25# dumbbell
400m Run
30 Hang Cleans per side
200m Run
30 Goblet Squats
400m Run
30 Push Ups
800m Run
30 Modified Pull Ups

22:00

It meant a lot to do this WOD. I have been diagnosed with PTSD, and Crossfit has help me immensely with battling back "the demons..." This young lady lost her fight, so I fight on for her and all of the other Veterans with this disorder while trying to raise awareness.

Rest in peace, Becky!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160901[/COLOR][/B]

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

Went to chiro and slept......

[B][COLOR="red"]20160902[/COLOR][/B]

[B]WOD[/B]

15 Minute EMOM
1st- 15 KBS 60#
2nd- 10 KBS 80#
3rd- 40' Farmers Walk 160#

Rested 2 Minutes

4 RFT
4 Box Jumps 24"
4 KBS 45#
4 KB Rows
4 Goblet Squats

Rested 5 Minutes

CF Mainsite
4 RFT
1 Mile Bike

I used a stationary bike
2:41
2:35
2:46
2:28

I tried to minimize rest and averaged about 2 minutes between rounds.