Re: Mike's Mad Log
 

[B][COLOR="Red"]20170701[/COLOR][/B]

[B]WOD[/B]
6 Minute AMRAP for 6 rounds
6 Burpees
6 Goblet Squats
6 DB Snatch 30#
[I]2 Minutes Rest[/I]

4,4,4,4,2

Due to time restraints, we only got through 5 rounds. I tapped during the last round because of mild heat cramps.

[B][COLOR="red"]20170702[/COLOR][/B]

[B]Active Rest Day[/B]

I took the day to stretch, mobilize and hydrate. Luckily, Mary is on vacation...:rolleyes:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170703[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

[B][COLOR="red"]20170704[/COLOR][/B]

[COLOR="Blue"][B]WOD[/B][/COLOR]
[B]4th of July Tribute[/B]
7 Rounds
4 Power Cleans 115#
17 KBS 1.5 pood
30 seconds rest between rounds, then
76 Ball Slams 15#
2:41 for ME Cals on AD- 42

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Banded Serratus Punch, Blue Bands
SmashweRX Scapulohumeral Rhythm 2.5#(minus OH press)
SmashweRX Method #1
SmashweRX Method #2
Serratus Anterior Press 30#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170705[/COLOR][/B]

[B]Endurance[/B]:run:

5k in 27:35. I ran using the run/walk protocols, and did 4:00/1:00. I held a pace faster than I wanted and the hills annihilated me on the return...:yikes:

Lesson learned but that's why we experiment and train;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170706[/COLOR][/B]

[B]WOD[/B]
5 rounds
10 Bench Press 65#
10 Ring Rows
10 Hand Release Push Ups
5 Strict Pull Ups
30 Seconds Rest between rounds

[B]Auxiliary Work, Mobility and Strength [/B]:weight_l:
Resistance Band Drills
Lat Stretches
Corner Stretch
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Four Shoulder Drill
4x 10 Kneeling Landmine Press, left and right 65# [url]https://www.youtube.com/watch?v=1ovRm9BdOds[/url] (WSF)
4x 10 Banded Press [url]https://www.youtube.com/watch?v=KUL0El1ucRw[/url] (WSF)
4x 15 second isometric dip [url]https://www.youtube.com/watch?v=6bthzxVWeRs[/url] (WSF)
4x 10 Shoulder Extensions [url]https://www.youtube.com/watch?v=XjHFZrx8YM8[/url] (WSF)
10 Serratus Anterior Press 30#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170707[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Sgt. Michael Smith[/B]
For Time
1960 meter Row
Then 10 Rounds of:
8 Wall Ball
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then:
2016 meter Run

North Dallas CrossFit in Dallas, TX tribute to Sgt. Michael Smith, who was killed July 7, 2016 when a shooter ambushed and fired upon a group of police officers in Dallas, Texas, killing five officers - including Sgt. Michael Smith - and injuring nine others. Two civilians were also wounded. Smith was born October 8, 1960 and served the Dallas Police Department 27 years.

I used my Stamina rower, so subbed 8:00 and 220 strokes for 1960m row. I could not find a proper conversion, so I used this as a standard that I found on a rowing blog:
[I]The most common race distance in rowing is 2,000m. Elite heavyweight men will do this in around 5 and a half to 6 minutes, elite heavyweight women in around 6 and a half minutes. Mere mortals will achieve around 8 minutes, or half a minute either side depending on sex, weight and fitness.[/I]
I considered myself a "mere mortal" in this instance :rofl:, and finished in 49:25.

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170708[/COLOR][/B]

[B]WOD[/B]
AMRAP 30
A completes AMRAP
10 Sit Ups
10 KBS
10 Two Handed KB Hang Cleans
B Run 200 m
Partners switch positions and alternate run and 15 Burpees every second round.

15 rounds

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

[B][COLOR="red"]20170709[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Lat Smash [url]https://www.youtube.com/watch?v=uSGQF5Pxaus[/url] (WSF)
SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#[url]https://www.youtube.com/watch?v=TnSCBdgIplE[/url] (WSF)
SmashweRX Trap Fix [url]https://www.youtube.com/watch?v=zhN5bMnED5o[/url] (WSF) Only did the barbell to trap portion

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170710[/COLOR][/B]

[B]REST DAY[/B]

I did a follow up and actually spoke with my surgeon. We discussed my strength, which was good, adhesion, and where to go from here.

He stated that I was in a good position compared to a lot of his patients. He wanted me to continue following SmashweRX and restoring strength; he said it may be slower than I want but progress is progress.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170711[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts from Blocks, 4"
Warm Up 5x 135#

5-5-3-3-1-1
225-275-305-315-330-345#

Deload
10x 225#

I was very satisfied with the lifts this morning!! :kicking0: Oh how I have missed one of my favorites....

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
3x 10 Banded Press
3x 10 Adduction, blue band
3x 10 Abduction, red band
3x 10 each Y, T, A Drills 2.5#

[B]Conditioning[/B] 25 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170712[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Bench Press
10x3

135#

[B]Conditioning[/B] 35 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170713[/COLOR][/B]

Due to weather :lightning, my outdoor classes were canceled, so I attended one of my co-worker's sessions.

[B]Interval Training[/B] 45 Minutes

[B]Circuit Training[/B] 50 Minutes

[B][COLOR="red"]20170714[/COLOR][/B]

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