Re: Mike's Mad Log
 

[B][COLOR="Red"]20170110[/COLOR][/B]

[B]Hero WOD[/B]
[B][COLOR="Blue"]Marston[/COLOR][/B]
20 Minute AMRAP
1 Rhino Carry 40# [url]https://www.youtube.com/watch?v=Yhy8j58rGkY[/url] (WSF)
10 Jackknifes
15 Burpees

8 rds
I used my 40# slamball since I couldn't access my 24kg KB or do deadlifts yet. I came across the rhino carry and liked it, so I used it within the WOD to honor Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, who died during military parachute training in DeLand, Fla., Saturday, January 10, 2015.

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

[B][COLOR="Red"]20170111[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards Level 1
2x2 Minutes Unloaded Scaption 12.5#
3x 10 second hold No Money drill, Red band
4 Way Shoulder T Band Drill, red band
20 Wall Push Ups

I had a new tech this morning that allowed me to push a bit harder and use more resistance and/or weight.:pepper: Small victories....

[B]WOD[/B]
My good friend Norma celebrates her 45th b-day tomorrow, so we hooked her up tonight.
abNORMAlity was the title of the WOD.
EMOM for 12
1 Burpee
12 Turkish Sit Ups
19-7-2
Lateral Core Swings, Left (similar to a woodchop but single-handed)
Lateral Core Swings, Right
Kneeling Crunch
Jackknifes
45 Second Plank after each round

18:55 work time

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170112[/COLOR][/B]

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

[B][COLOR="red"]20170113[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 12.5#
3x 10 second hold No Money drill, Red band
4 Way Shoulder T Band Drill, red band
20 Wall Push Ups

Felt much more mobile after manual therapy today; I had a more experienced tech who tries different techniques.

[B]WOD[/B]
For Calories
3 rds
:30 AD Sprint (80-95%)
8 KBS 1.5 POOD
8 Ring Rows
[I]-2 minutes rest-[/I]
3 rds
AD Sprint
8 Step Ups
8 Push Ups
[I]-2 minutes rest-[/I]
3 rds
AD Sprint
8 G2S Ball Slams 40#
8 KTE ( very carefully)

96 cals

[B]Recovery[/B] Did some additional stretching, iced my shoulder and putting my compression sleeve on my shoulder; seems to help a lot. :kicking0:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170114[/COLOR][/B]

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

[B][COLOR="red"]20170115[/COLOR][/B]

[B]Endurance[/B] :run:
I'm trying to get back to my running groove....5 miles this morning. My pace was steady but got a bit fatigued the last half mile.
I still managed a 47:28 finish. :pepper:

[B]Mobility and Strength [/B] :weight_l:
3x 30 second hold Standing Wand Abduction
3x 10 second hold No Money drill, red band
4 Way Shoulder T Band Drill, red
20 Push Ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170116[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
3x 30 second hold Standing Wand Abduction
3x 10 second hold No Money drill, red band
4 Way Shoulder T Band Drill, red
20 Push Ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170117[/COLOR][/B]

[B]WOD[/B]

I did a rendition of the Ghost WOD this morning. I have no rower, so used my Airdyne.

The GhostRider
6 rounds

1 minute of Airdyne
1 minute of burpees
1 minute of double unders
1 minute rest

107
119
107

Unhappy with my DUs....:( I couldn't get into a rhythm. I switched ropes after the first round which made it better but not by much. I actually got more reps when fatigued but it was too little too late.:cool:

[B]Mobility[/B]
Standing Wand Abduction a few times throughout the day to help with the sticking point I'm having. I'll see if PT can recommend some different exercises tomorrow.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170118[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 12.5#
3x 10 second hold No Money drill, Blue band
4 Way Shoulder T Band Drill, red band
25 Wall Push Ups

I did some additional stretches that were prescribed by my tech; need to get more ROM.

[B]Weightlifting[/B]:weight_l:
Front Squats
5x6 135#

Testing the waters so as to get back some lost strength. My shoulder was good with this weight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170119[/COLOR][/B]

[B]Mobility [/B]
Standing Wand Abduction
30 minutes of gentle yoga :cool: It was beneficial but couldn't get some of the poses....

[B]Hero WOD[/B]
[B][COLOR="Blue"]Paul Pena[/COLOR][/B]
7 rounds, each for time of:
100-meter sprint
19 kettlebell swings, 2 pood
10 burpee box jumps, 24-inch
Rest 3 minutes

2:00
1:50
1:52
2:06
1:52
1:50
1:52

Great programming and tribute to Cpt. Pena!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170120[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2
3x2 Minutes Unloaded Scaption 12.5#
3x 10 second hold No Money drill, Green band
4 Way Shoulder T Band Drill, red band
25 Wall Push Ups

[B][COLOR="red"]20170121[/COLOR][/B]

:bowdown:[B]REST DAY[/B]:thumbs_up

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170122[/COLOR][/B]

[B]WOD[/B]
6 rds
10 Stair Box Jumps
10 Push Ups
Bear Crawl Up Stairs, then sprint down
Frog Hop Up Stairs, then sprint down
45 second rest between

[B]Conditioning[/B]
I used both of my MOOV fitness trackers to try out the cardioboxing workout. I really liked it and was pleasantly suprised to have worked up a good sweat.

12 minutes-5rds-99% hit accuracy:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170123[/COLOR][/B]

[B]Endurance[/B]:run:
3 miles in 27:37

[B]Mobility and Strength [/B]:weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2
5 Minutes Unloaded Scaption 10#
3x 10 second hold No Money drill, Blue band
4 Way Shoulder T Band Drill, red band
25 Wall Push Ups

My tech applied a new manual therapy method and it loosened my shoulder but was somewhat painful....No pain, No gain.:cool: