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Michael A. Jones 03-13-2016 01:52 PM

Re: Mike's Mad Log

Celebrated another birthday with a nice workout. One of the regulars has a Girl WOD named after her, so I just programmed additional movements to coincide with her birthday.

Foxy Lady
400m run
15 OHS
3 Burpees
10 C&P

[B]Conditioning[/B] 30 minute interval session


[B]Endurance[/B] :run:
Seemed like I hadn't run in forever......Did a laborious two miles in 19:00.

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

Michael A. Jones 03-14-2016 08:01 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

Spinal adjustment and stretching today. I almost went to workout but felt kinda drained....

Michael A. Jones 03-15-2016 07:02 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:
KB Press
6x6 per arm 50#

KB Push Press
4x6 per arm 70#

Michael A. Jones 03-16-2016 07:30 PM

Re: Mike's Mad Log

16 Minute AMRAP
8 Deadlifts 225#
8 KB Snatch 40#
20' OH Walking Lunges 40#
20' Rack Walk
Alternating sides per round

Completed 9 full rounds and ran out of gas....

Deads felt extremely heavy for this WOD:confused:

Michael A. Jones 03-17-2016 09:23 PM

Re: Mike's Mad Log

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

Michael A. Jones 03-18-2016 09:43 AM

Re: Mike's Mad Log

4 miles in 36:12. This run felt a lot better than last Sunday. I began too quickly but settled into a nice pace, but paid for it towards the end.....I'm still satisfied.

[B]Weightlifting[/B] :weight_l:
Box Squats
4x3 275#

Michael A. Jones 03-19-2016 09:26 PM

Re: Mike's Mad Log

Hero WOD Barraza
18 Min AMRAP
200m Run
9 Single Leg Deadlifts per side
6 HR Burpees

I completed 9 rds plus 5 deadlifts. This was a modified for park workout that everyone enjoyed.

Michael A. Jones 03-23-2016 01:19 PM

Re: Mike's Mad Log

[B]Conditioning[/B] 40 minute interval session

[B]WOD[/B] 40 minutes of circuit training


[B]Active Rest Day[/B] Chiro visit, and stretching


[B]Weightlifting[/B] :weight_l:

I followed Coach Bergener's power clean protocol.

RDL 2 x 5 135#
Front Half-Squat 2 x 5 135#
Power Shrug 2 x 5 185#
Power Clean (PVC): 1 x 5
Power Clean (empty only): 1 x 3
Power Clean 1 x 3 135#
Power Clean 6 x 1 185#
Power Clean 3 x 1 205#

Michael A. Jones 03-23-2016 08:23 PM

Re: Mike's Mad Log

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

Team WOD
22 Minute AMRAP
Advance to the next station only after each team member
in front of you has completed assigned reps.
Team completes a 200m run, then continues AMRAP.
16 Wall Balls
16 DB Snatches
16 Ball Slams
16 Butterfly Crunches

My team completed 7 rds :D

Michael A. Jones 03-24-2016 06:58 PM

Re: Mike's Mad Log

I skipped out on my active rest today....:pepper: I actually got up earlier than usual to escort my daughter to school for her field trip. I guess I slept well, and the early start sparked something.


CF Endurance WOD

Run 1200m Repeats, Rest 3:00, Perform until pace or form deteriorates

My track route came to 1126m and change, so that was close enough:D

I ran three repeats. my time were approximately 5:23, 5:17 and 5:32.

[B]Conditioning[/B] 20 minutes of strength and conditioning intervals.

EMOM do 10 push ups, sprint and 1 squat. Each minute subtract a push up and add a squat. The second set was 20 mountain climbers and 2 lunges following the same premise.

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