Re: Mike's Mad Log
 

[B][COLOR="Red"]20170817[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Mainsite WOD

Back Squat
3-3-3-3-3
245-265-285-305-320#

I felt solid until that final set...My legs were shaky since I haven't lifted this heavy for a while.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170818[/COLOR][/B]

[B]WOD[/B]
8 rounds
5 Pull Ups
10 Dips
15 Push Ups
20 DUs

1 minute rest between rounds

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170819[/COLOR][/B]

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

[B][COLOR="red"]20170820[/COLOR][/B]

I followed the Active Heroes format for today's workout. 22 reps per movement with a moment of silence at minute 22 to honor those lost.

[B][COLOR="Blue"]WOD[/COLOR][/B]
[B]WOD to End Veteran Suicide [/B]
Pull Ups
Sit Ups
Push Ups
KBS 50#
KB Goblet Squats
KB C&P 25#
DUs
Leg Lifts
Box Jumps 20"
D-Ball G2OS
Jumping Jacks
Deadlifts 95#
Row
Hang Power Clean
Front Squats
Floor Press
Ball Slams 20#
Clubbell Swings 20#
Gamma Cast
Sledgehammer Strikes 20#
Back Squats 135#
Burpees

[I]20 Veterans a Day Commit Suicide. 7300 veterans annually from all eras of war including WW2, Korean, Vietnam, Iraq and Afghanistan. That’s more suicides annually than the total American deaths during Operation Iraqi Freedom and Operation Enduring Freedom (Afghanistan) since the wars began. This is a shocking number that many find hard to believe.[/I]

34:50

[B]Conditioning[/B]
4 rounds of HIIT Kickboxing
20:10 :evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170821[/COLOR][/B]

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

[B][COLOR="red"]20170822[/COLOR][/B]

Today is a hard day for me. It is bittersweet as I mourn the loss of friends but also celebrate the time that we did spent together....

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Dobogai[/B]
7 RFT
8 Scaled Muscle Ups [url]https://www.youtube.com/watch?v=agaX1YnjBMM[/url] (WSF)
22 yd Farmers Carry 53/50#, alternating sides per round
17:33

[I]U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.[/I]

[B]Jenna 077[/B]
20:07 Minute AMRAP
8 Burpees
22 Squat Cleans 95#
14 Otis Sit Ups 20#
77 Single Unders
5+8+10

[I]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[/I]

Rest easy, My Brothers!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170823[/COLOR][/B]

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

[B]WOD[/B]
12 RFT
20 KBS 1.5 POOD
15 Box Jump 20"
10 Handstand Push Up
5 Squat Jump

18:10

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170824[/COLOR][/B]

[B]Active Rest Day[/B]

Band Man Shoulder Stretch [url]https://www.youtube.com/watch?v=CVfTMbT-8Ls[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170825[/COLOR][/B]

[B]Endurance[/B] :run:

Intermediate Speed Intervals :evilsmile
800m x 4

Been neglecting speed work...again. My friend ran some intervals yesterday, and she motivated me to do the same.

I sort of ran to effort. First 800 was about 3:00, then I degraded to 8:30. The last tow were about the same. The humidity was :puke0000:

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

Hoping to concentrate on shoulder strength over the next few weeks....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170826[/COLOR][/B]

[B]WOD[/B]
26 Minute AMRAP
8 Squats
8 DB Deficit Push Ups [url]https://www.youtube.com/watch?v=Z_KO4V-g924[/url] (WSF)
8 Butterfly Sit Ups
8 Push Press 50#

24 rounds+8+8

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170827[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
2 rounds
5 Deadlifts 315# from knee high pins
5 Snatch Grip Deadlifts 185#
5 KBS 70#
Rest 2 minutes

3x10
Deadlifts 275#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170828[/COLOR][/B]

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

[B][COLOR="red"]20170829[/COLOR][/B]

[B]WOD[/B]
2 Rounds with 10# Plate Carrier
600m Sandbag Carry 50# @4% grade/84' gain, then
3 rounds
10 Sandbag Complex (Deadlift+Row+Clean+Front Squat)
600m Sandbag Carry

[B]Endurance[/B]:run:
3.5 Mile Trail Run with Plate Carrier in 34:00.

I tracked my distance but was not overly concerned with pace. My goal was to complete two laps around the park.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170830[/COLOR][/B]

[B]Endurance[/B]
30 Minutes of HIIT with focus on cardio and core :evilsmile

[B][COLOR="Blue"][B]Hero WOD[/B][/COLOR][/B]
[B]Baz[/B]
AMRAP in 30 minutes
30 Double Unders
8 Squat Cleans per side 30#
11 HRPU
[I]Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August 30, 2011.[/I]

I completed 17 or 18 rounds....Got caught up in motivating the group during the final minutes. :shrug:

Rest easy, Sergeant Weston!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170831[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Becky[/B]
For Time
800m
30 Snatches, L&R
400m
30 Hang Cleans, L&R
200m
30 Goblet Squats
400m
30 Push Ups
800m
30 Modified Pull Ups (Inverted Rows)
[I]Becky Sefscik passed away on August 31, 2015 after deciding to take her own life. Becky was a Navy veteran and suffered from Post Traumatic Stress Disorder, more commonly known as PTSD. She was a coach at CrossFit The Tracks in Erlanger, Kentucky.[/I]

Completed the WOD in 18:15 with a 30# dumbbells.

Lots of new folks in class and they enjoyed honoring Becky last evening. Most had never done a Hero workout, and fewer knew the affects of PTSD. I told them about my diagnosis and how everyone battles and handles it differently. Some promised to do some research and become more educated.

My job is so gratifying! :)

[B]Conditioning[/B] 35 brutal minutes of HIIT!!!! :yikes:

[B][COLOR="Red"]20170901[/COLOR][/B]

[B]Active Rest Day[/B]
[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
2x 10 second Isometric Serratus Pushdown
3x 10 Suspension Scapular Stabilaztion
2x 15 Adduction, green band
2x 15 Abduction, green band
3x 15 D1/D2, red/gray bands
2x5 Seated Press 10#
3x 10 Serratus Press 30#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170902[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]JBo[/B]
28 Minute AMRAP
9 Overhead Squats 30/20#
Seated Triceps Walkout ( From seated, press up and walk hands to crab position and return)
12 Crush Presses [url]https://www.youtube.com/watch?v=s6ydoB3ktlI[/url] (WSF)

[I]U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, died September 1, 2012 in Batur Village, Afghanistan.[/I]

30 rounds completed. I alternated weights on the OHS as I could maintain good form with 30# on my right, but had to scale for my left side....

[B]Conditioning[/B]
HICT (High Intensity Circuit Training)
20:10 for 4 rounds

DB Rows, then Lateral Lunge and Reach [url]https://www.youtube.com/watch?v=73eKch1SMx0[/url] (WSF)

Power Skip, then Carioca

DB High Pull, then Single Leg Deadlift

Push Up, then X Jackknifes [url]https://www.youtube.com/watch?v=uxjqL7g5mSA[/url] (WSF)

[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"]20170903[/COLOR][/B]

[B]Endurance[/B] :run:

Ran the River City 5k with friends this morning. Finished in 24:35 although chip timing had me at 25:31...:shrug: I'll see official results after the sponsors post.

No matter. I ran an excellent race because I hate that course; ran 4 miles there back in June. Results are mixed but I'll take it.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170904[/COLOR][/B]

[B]Active Rest Day[/B]

I did some rolling on the quads and hams after yesterday's run, and made sure to hydrate.

[B]Mobility[/B]
SmashweRX Indestructible Shoulders [url]https://www.youtube.com/watch?v=dYrzrBylkqM[/url] (WSF)
SmashweRX Thoracic Fix [url]https://www.youtube.com/watch?v=R00biDnraeQ[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170905[/COLOR][/B]

I sort of milled around during the early part of the day....:shrug: Didn't have a real desire to be active whatsoever.

Then, I saw a video with Ben Smith squatting and talking about his lifetime goal was to hit 550....That was enough to fire me up!!!:pepper:

[B]Weightlifting[/B]:weight_l:

CrossFit WOD 170904

Back squat 10-5-3-1-1-1-3-5-10

205-255-280-305-335-365-280-255-205#

365 was a bit of a struggle but not by much. I'm coming for you, Ben!!!:rofl:

[B]Conditioning[/B]30 Minutes of Interval Training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170906[/COLOR][/B]

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

[B]WOD[/B]
30 Minute AMRAP
2-8-10-8-2
C&P 30#
Drop Deads :evilsmile [url]https://www.youtube.com/watch?v=zVVPZDgFssA[/url] WSF
2 Minutes Rest at 15 Minutes

6 rounds

[B][COLOR="red"]20170907[/COLOR][/B]

[COLOR="Blue"][B]Hero WOD[/B][/COLOR]
[B]Ship[/B]
9 Rounds For Time
7 Squat Clean 135#
8 Burpee Box Jump, 24"

[I]Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.[/I]

29:00

Rest Easy, Sergeant Shipway!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170908[/COLOR][/B]

[B]Active Rest Day[/B]:pepper:

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

[B][COLOR="red"]20170909[/COLOR][/B]

[B]WOD[/B]
4 Rounds
20 Floor Press 1.5 POOD
20 Toes To Bell
20 KBS
20 Squat Thrust High Pulls [url]https://www.youtube.com/watch?v=zLhlD-BuiJg[/url] (WSF)
20 Push Ups
20 Rack Lunges, 10 each side
400m Run @ 95%
Rest 2 minutes

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Horton[/B]
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

[I]U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.[/I]

I had no partner, so I completed the WOD with the 5 reps. Scaled C&J to Power Cleans 135#, 100# sandbag and modified muscle ups [url]https://www.youtube.com/watch?v=PC-6KNfqaPc[/url] (WSF)

I used a milk crate at my feet and set the bar at a height where my arms were at full extension, and my knees were on the ground. This made it more challenging and closer to a true bar muscle up.

Completed in 25:45. Rest in peace, Specialist Horton!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170910[/COLOR][/B]

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

[B][COLOR="red"]20170911[/COLOR][/B]

[B]Endurance[/B] :run:

Ran Old Glory from VFW 76 to the Alamo for a total of 6 miles this morning as a tribute to 9/11. Our local Team RWB hosted the event, and it was awesome!!
Completion time was 57:27.

[B][COLOR="Blue"]9/11 Tribute WOD[/COLOR][/B]
For Time
2,020m Airdyne
2 Muscle Ups
4 Ball Slams 40#
23 Burpees
37 Pull Ups
49 Deadlifts 135#
49 Double Unders
49 Push Ups
49 KBS 53#
49 Sit Ups
49 Floor Press 50#
49 Step Ups 20"
125 Flutterkicks

Completed in 35:30.

[I]The WOD is broken down into different rep schemes:
2,020m is one meter for the combined number of those lost between Tower 1 (1,406) and Tower 2 (614). 2 represents the paramedics killed. 4 for each plane highjacked - United Airlines Flight 175, American Airlines Flight 11, American Airlines Flight 77, United Flight 93. Further, the 23 Burpees are for the 23 service men and women of the NYPD who perished. 37 for members of the NY Port Authority who gave their lives. Total the Deadlift, DUs, Push Ups, KBS, Sit Ups, Floor Press, and Step Ups equals 343 reps, which is the total number of NYFD first responders who died at the World Trade Center site on 9/11. Lastly, 125 for every person lost at the Pentagon.
[/I]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170912[/COLOR][/B]

[B]Mobility[/B]
SmashweRX Ultimate Three [url]https://www.youtube.com/watch?v=YJyauFUyEBw[/url] (WSF)

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

10 rounds for time
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

[I]Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
[/I]
Subbed to ring rows at round 4, and wore my 10# plate carrier.

1:50, 1:56, 1:49, 1:37, 1:41, 1:28, 1:36, 1:24, 1:20, 1:22

Rest easy, 2Lt. Perez!!

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170913[/COLOR][/B]

[B]Active Rest[/B]

[B]Mobility[/B]
SmashweRX Ultimate Three

[B][COLOR="red"]20170914[/COLOR][/B]

[B]Mainsite WOD 170914[/B]

Followed Rory McKernan's tips on how to tackle this workout. I took about 30 minutes of drills to get ready for this one. I couldn't recall my last front squat PR, so I shot for 310# going into round 8; worked out well!! After completion, I went back and found my previous PR was 320# on Dec. 30th, 2015.

Front Squat
5-5-3-3-3-1-1-1-1-1
185-205-225-245-265-285-305-310-315-325# (New PR):kicking0:

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170915[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

4 round Superset
10 Physioball Chest Press 50# [url]https://www.youtube.com/watch?v=2J-i0Kq3r-4[/url] (WSF)
10 Physioball Crush Press [url]https://www.youtube.com/watch?v=nfggWKR3w34[/url] (WSF)

2 Minutes Rest

4 round Superset
10 DB Rows
10 Alternating Curls :rolleyes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170916[/COLOR][/B]

[B]WOD[/B]
26 Minute AMRAP
2 Single Leg Deadlifts 30#
2 C&P
2 Rack Lunges
2 Jerks
*Complete movements on both sides (1 round), then add 2 reps until you reach 10. Rest and restart at 2.

Completed 10 rounds.

[B]Conditioning[/B] 15 minutes of interval training

[B][COLOR="red"]20170917[/COLOR][/B]

[B]Endurance[/B] :run:

"Intermittent Strides and Interval" run this morning. The concept is a hybrid Fartlek while working on striding.
It was kind of cool :cool:, and a change of pace. I did just under 2.5 miles.

[B]Circuit Training[/B]
Alphabet Workout

M-20 Push Ups
I- 1 minute Plank
C- 20 Lunges
H- 40 Mountain Climbers
A- 20 Squat Jumps
E- 1 Minute Wall Sit
L- 30 Jumping Jacks
J- 30 Crunches
O- 15 Diamond Push Ups
N- 12 Burpees
E- 1 Minute Wall Sit
S- 20 Dips, then 4 Laps around b-ball court

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170918[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
SmashweRX Indestructible Shoulders
SmashweRX Thoracic Fix

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170919[/COLOR][/B]

I've been itching to get back to more weightlifting, and deadlifts are at the top of my 'to do list.'

I knew better than to begin where I left off numbers wise, so use the National Strength and Conditioning Association (NSCA) 1RM Protocols.

[B]Weightlifting[/B] :weight_l:
[I]Warm Up
3x15 Air Squats
3x10 Good mornings w/ emptiy bar
Spent about 10 minutes going over approach, foot placement, and practiced some hinging.[/I]

1RM Projection- 345#
40%- 2x4 w/ 10 seconds rest 140#
60%- x3 w/ 30 seconds rest 210#
75%- x2 w/ 60 seconds rest 260#
80%- x1 w/ 120 seconds rest 275#
90%- x1 w/ 180 seconds rest 310#
95%- x1 w/ 180 seconds rest 330#
x1 w/ 180 seconds rest 345#
x1 w/ 180 seconds rest 365#
x1 w/ 180 seconds rest 375#(f)

New 1RM is 365#. I knew going into today that I had lost some strength; not as much as I imagined, so I'll build off this.
Already have a plan in place that a friend followed. It's 16 weeks long.

[B]WOD[/B]
[I]Courtesy of Gymjones.com[/I]
Jones Crawl
3 RFT
10 Deadlifts @ 115% BW 230#
25 Box Jump 24"

12:18

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
2x 10 second Isometric Serratus Pushdown
3x 10 Suspension Scapular Stabilaztion
2x 15 Adduction, green band
2x 15 Abduction, green band
3x 15 D1/D2, red/gray bands
2x5 Seated Press 12#
3x 10 Serratus Press 40#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170920[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

I followed this [url]https://www.youtube.com/watch?v=U68JKcCKY7E[/url] (WSF) with a few changes, and worked supersets beginning with larger muscle groups.

2 rounds each
20 Crush Press 50#
20 Deficit Push Ups

20 Alternating High Pulls 50#
20 Inverted Incline Rows w/ pause 80#:yikes:

10 Alternating L Raises 20#
10 Wide Arm Press

10 1.5 Curls 50#
10 Supine Triceps Press

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

[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
3x 10 Adduction, green band
3x 10 Abduction, green band
3x 10 D1/D2, red/gray bands
No. 88 3X15, red/gray bands [url]https://www.youtube.com/watch?v=kF9nLVQqaws[/url] (WSF)

[B][COLOR="red"]20170921[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Blake[/B]
4 RFT
100 foot Walking lunge with 45lb plate held overhead
30 Box Jump, 30 inch box
20 Wall Ball, 20#
10 Scaled Handstand Push Ups [url]https://www.youtube.com/watch?v=nWiNf4__U-0[/url] (WSF)

[I]U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.[/I]

Completed in 28:45. Fair winds and following seas, Chief!!

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

[B][COLOR="Red"]20170922[/COLOR][/B]
[B]REST DAY[/B] :yawn:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170923[/COLOR][/B]

[B]Endurance[/B]:run:

My run was executed to experiment with breath control techniques. Not certain if they were effective....I'll have to incorporate them more often.

2 miles in 16:06

[B]WOD[/B]
10 Minute AMRAP
10 Split Jerks 30#
10 Goblet Squats
10 Tuck Jumps
[I]Rest 3 minutes[/I]
10 Minute AMRAP
10 C&P 30#
10 Box Jumps, 24"
5 Push Ups

Lost track of rounds on first AMRAP due to coaching, and completed 5 rounds on the second.

[B][COLOR="red"]20170924[/COLOR][/B]

[B]WOD[/B]

4 Rounds No Measure
40 DUs
30 Sit Ups
20 KBS 2 pood
10 Modified MUs

[B]Mobility[/B]
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170925[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170926[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Getting back on track with some strength work!!!

[B]Deadlifts[/B]
5x5 255#

[B]Accessory Work[/B]
3x5 Aipa Rows 135# [url]https://www.youtube.com/watch?v=DHIWTQ4KIBE[/url] (WSF)
3x10 Goblet Squats 2 pood

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Andy[/B]
For Time
25 Landmine Thrusters 115#
50 Box Jumps, 22"
75 Deadlifts 115#
1.5 mile Run
75 Deadlifts
50 Box Jumps
25 Thrusters

[I]U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.[/I]

Rest in peace, SFC Weathers!!

Completed in 43:11 with vest.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170927[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
[B]Bench Press[/B]

Warmed up with empty bar and some band chest presses.

5-3-3-3-1
115-135-145-155-175#

[B]Accessory Work[/B]
3x20 superset
Alternating Hammer Curls 25#
Triceps Press 50#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170928[/COLOR][/B]

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

For time
Run 1.5 miles
150 burpees
Run 1.5 miles

[I]Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.[/I]

Completed as Rx in 55:05. Partitioned the Burpees in manageable sets of 5s and 10s depending on how hard I pushed. The running really wasn't all that bad...

Until We Regroup!! Rest easy, Riley!!


[B][COLOR="Red"]20170929[/COLOR][/B]

[B]Active Rest Day[/B]

I did a ton of stretching, and hydrated as best that I could. Still sore *** hell!!

[B]Mobility[/B]
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170930[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Ken Zink[/B]
7 RFT
71 Double Unders
14 Single Leg Deadlifts, left and right 30#
6 Cleans, left and right
9 Goblet Squats

[I]San Pablo, CA Police Officer William “Ken” Zink who died in a motorcycle accident on Interstate 80 in Vallejo on September 29, 2016.

The 71 double-unders represent Zink's badge number. He served for 14 years to the US Coast Guard, hence, the 14 reps for deadlifts. 6 reps for his 6 years of service to the El Cerrito PD. Lastly, 7 rounds for Zink's 7 children.[/I]
Completed in 26:30; double unders were a problem because I was using a licorice rope....:cool:. We cashed out the WOD with a 400m run.

Rest easy, Office Zink!!

[B]Circuit Training[/B]
30 Minute AMRAP Style, 20 reps each
Snatch
Jackknifes
Tuck Jumps
Inchworms
Run 400m and do 20 Lunges somewhere during run
Box Jumps
Inclined Push Ups
Rest 1 Minute

I completed 3 rounds.

[B][COLOR="Red"]20171001[/COLOR][/B]

[B]Active Rest and Recovery Day[/B]

Priority was to hydrate, work mobility and ease some aches.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills
SmashweRX Indestructible Shoulders
15 Minutes Light Yoga
10 Minutes on foam roller

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171002[/COLOR][/B]

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

[B][COLOR="red"]20171003[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Warm Up
2x3 255#
Deadlifts
5x3 275#

Landmine Press, left and right
5x10 35#
Rows, left and right
5x10 45#

[B][COLOR="red"]20171004[/COLOR][/B]

[B]WOD[/B]
171004 CrossFit Mainsite

Complete as many rounds as possible in 12 minutes of:
10 Cal AD bike
15 Push Ups
20 Single Leg Squats, alternating [url]https://www.youtube.com/watch?v=mHhqB6EDTng[/url] (WSF)

5+15+14

[B]Conditioning[/B]

AMRAP 30 Repetition Intervals
20 Burpees
100 High Knees
50 Mountain Climbers
20 High Knee Remix [url]https://www.youtube.com/watch?v=Y6ddulGDHBg[/url] (WSF)
5 Tuck Jumps
20 Plank Jacks
50 Phantom Ropes [url]https://www.youtube.com/watch?v=wZ-uEA3xUYk[/url] (WSF)

960

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171005[/COLOR][/B]

[B]Active Rest Day[/B]

I did some stretching, and jumped in a few exercises with my class.

[B][COLOR="red"]20171006[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Jenny[/B]
AMRAP in 20 minutes
20 Overhead Squats 45#
20 Back Squats 45#
400m Run

[I]U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.[/I]

First time doing this WOD Rx. The OHS sucked during the first two rounds but were fine the rest of the time...Completed 5 rounds+20 OHS+20 Back Squats+ 200m.

Rest in peace, Captain Moreno!!

[B]Mobility[/B]
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171007[/COLOR][/B]

"Celebrated" my one year surgery anniversary....:kicking0: Things have been better with my shoulder. I just have to remain disciplined and work back and beyond!!

[B]Weightlifting[/B] :weight_l:
Back Squats
5x5 255#

The last two sets were a struggle but I completed them.

[B][COLOR="red"]20171008[/COLOR][/B]

[B]Endurance[/B]:run:
I ran 5k during the Graffiti Run this morning with some friends. No measured time; just good fun!!:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171009[/COLOR][/B]

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

[B][COLOR="red"]20171010[/COLOR][/B]

[B]Endurance[/B]:run:

Two months till my half.....so, it's time to get back to running.

8 miles in 1:13:36.:pepper:

[B]Conditioning[/B] 40 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171011[/COLOR][/B]

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills
SmashweRX Indestructible Shoulders
10 Minutes on foam roller

[B]WOD[/B]
8 RFT
10 Snatch, right 25#
100m Overhead Carry
10 Burpees
10 Snatch, left
100m Overhead Carry
10 Burpees

This was a grind and test of technique with snatches as to not use as much shoulder to complete the lifts.

I completed it in 33:33.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171012[/COLOR][/B]

[B]Mobility[/B]
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills

[B]Weightlifting[/B]:weight_l:
Deadlifts
5x1 295#

Weight was supposed to be 292 but scaled up....;)

[B]WOD[/B]
6 RFT
20 Deadlift 135#
20 Sit Up
20 Hand Release Push Up
20 Thruster 25#
20 Scaled Toes to Bar [url]https://www.youtube.com/watch?v=bDTsqdw9Mfg[/url] (WSF)
20 DB Row 80#

25:20
Cash Out-200m Run

[B]Conditioning[/B] 40 Minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171013[/COLOR][/B]

[B]Active Rest Day[/B]
[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

[B][COLOR="red"]20171014[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Tom[/B]
As Many Rounds as Possible (AMRAP) in 25 minutes
7 Muscle-Ups/ Scaled [url]https://www.youtube.com/watch?v=71XcAgEGQzY[/url] (WSF)
11 Thrusters 30#
14 Toes-to-Bar/ Scaled [url]https://www.youtube.com/watch?v=1R0cedZ2kPM[/url] (WSF)

[I]U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, AK, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire.

He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.[/I]

I completed 17 rounds in your honor, Lt. Martin!! Rest easy!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171015[/COLOR][/B]

[B]Conditioning[/B]
Interval Training with Mary

5 rds
96m Progressive Shuttle Run, Start to 16 to 32m :bolt:
2 minutes rest between

10 minute EMOM
7 Burpees

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Jay[/B]
AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bar
9 Burpees
Wear a weight vest, 20#

[I]In the early hours of 15 October 2013, Lance Corporal James Brynin’s section into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound. [/I]

Completed Rx 6+6

Rest easy, Lance Cpl Brynin!!