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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 12-24-2018 02:56 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181222[/COLOR][/B]

[B]WOD[/B]
25 Minute AMRAP
9 Goblet Squats, 35#
9 Snatch, left and right
25 Sit Ups
Run 200m
25 Single Leg Deadlifts, left and right
9 C&P, left and right
9 Box Jumps, 20"
25 Russian Twists
1 Holiday Party Crasher (Burpee with 2 Sit Throughs and 4 Mountain Climbers):evilsmile

Completed 3+52+Run+50

[B][COLOR="red"]20181223[/COLOR][/B]

[B]WOD[/B]
[B][COLOR="red"]Brute Force 12 DOC[/COLOR][/B]
[COLOR="Blue"]1 Thruster
2 High Pull
3 Push Up
4 Lateral Hop
5 Burpees
6 Lunges
7 Swing
8 Bearhug Squat
9 Ground to Shoulder
10 Back Squat
11 Shoulder to Shoulder
12 Get Up
[/COLOR]

[I]Charity workout dedicated to raising awareness for the Police Unity Tour dedicated to remembering our fallen officers and, 555 Fitness dedicated to help reducing the number of line-of-duty deaths in the fire service attributed by cardiac-related events.[/I]

I went Rx and finished in 38:39; 55# bag and 20# vest.

[B]Endurance[/B] :run:
Moderately paced 2 miles to recover post WOD.

[B][COLOR="Red"]20181224[/COLOR][/B]

[B]Endurance[/B] :run:
I ran the Frosty Five:5k/5 Miler again this year but opted for the 5 miles this time.
It really wasn't that bad and finished 5.5 miles in 48:51.

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 12-25-2018 07:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181225[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
AthleanX Band Pull Aparts
Yuri Mobility Drill [url]https://www.youtube.com/watch?v=6y_AU-aGhVE[/url] (WSF)

Michael A. Jones 12-28-2018 04:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181226[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts
Strength Sets
7x1 85%
325#

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

[B]WOD[/B]
30 Minute AMRAP
Divided your bodyweight by weight used for WOD. Number is rep scheme.
C&P, left and right
Push Ups
Every 4 rounds, completed 100 m Run

I used a 35# and reps were 6. I managed 16 rounds.

[B][COLOR="Red"]20181227[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
Strength Sets
5x3 90%

My lifts were successful but not pretty....:cool:I need to work more on getting under the bar better.

[B]WOD[/B]
6 Minute EMOM x 4
6 Snatch
R.A.T. Squat Thrusts/ Leg Lifts / Goblet Squats /Sit Throughs

Every minute on the minute, perform 6 Snatches, then ME movements; R.A.T. (Remaining Allotted Time).

Scored- 150-134-144-148

[B][COLOR="Red"]20181228[/COLOR][/B]

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

Michael A. Jones 12-31-2018 07:50 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181229[/COLOR][/B]

[B]WOD[/B]
Minute AMRAP
400 m Run
21-15-9
Squat Cleans, left and right, 35#
Dips
30 Snatch
Rest 90 seconds

I programmed some running with dumbbell variants of Elizabeth and Isabel. I completed 3 rounds plus 200 m.

[B]Circuit Training[/B]
4 rounds, 6 reps each
Sumo Squat
Clean
Reverse Lunge
Kneeling Press

2 Interval Sprints, 100 m
Rest 2 Minutes

4 rounds, 6 reps each
Rack Cossack Squat
Push Press
Single Leg Deadlift
High Pull

Sprint 100 m
Rest 1 Minute

Core Rotisserie
30 seconds each
Hollow Hold
Side Plank
Plank
Side Plank

[B][COLOR="red"]20181230[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
Hypertrophy Sets
4x6 80%
208#

[B]Endurance[/B] :run:
1 mile post workout in 7:49 :bolt:

[B][COLOR="red"]20181231[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Recovery and Mobility[/B]
Qigong [url]https://www.youtube.com/watch?v=UZhwW_wBP6c[/url] (WSF)
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills
Core [url]https://www.youtube.com/watch?v=gusQxUrFIVc[/url] (WSF)

Michael A. Jones 01-01-2019 10:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190101[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Squats
Hypertrophy Sets
4x6 80%plus
295#

I had planned on 6x6 but my left knee hurt like hell during my fourth set, so I called it.

Auxiliary Work

KB Single Leg Deadlifts, 80#
4x10

Good Mornings, 135#
5x5

Banded Lateral Hip Walk
2x20

Michael A. Jones 01-03-2019 09:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190102[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Strict Press
Hypertrophy Sets
6x2 85%plus
132#

Auxiliary Work

Seated DB Press
4x10, 45#; last two rounds, I incorporated a band for additional resistance [url]https://www.youtube.com/watch?v=4uMu9KfnHxw[/url] (WSF)

Clubbell Gamma Cast
2x10, 20#

Clubbell Torch Press
2x10, 20#

Straight Arm Dumbbell Kickbacks [url]https://www.youtube.com/watch?v=1fmEua5bV3M[/url] (WSF) :evilsmile
2x10, 12#

[B]WOD[/B]
3 Minute AMRAP for 7 Rounds
15 Thrusters, 35/30#
10 Sit Ups
5 Push Up

3,3 (35#), 2, 2, 2(35#), 3, 3(30#)

[B][COLOR="red"]20190103[/COLOR][/B]

[B]Endurance[/B]:run:
3 miles in 31:00 :(

My left lower leg was on fire at mile two, so I stopped to stretch. After that, I managed to jog and walk for half mile. The pain made me reconsider finishing. I eventually walked the remaining distance....

My new shoes, not thoroughly broken in, and not enough warm up played a big role in why my leg seized up. Lesson learned and that's why I train.

[B]Core[/B]
[url]https://www.youtube.com/watch?v=gusQxUrFIVc[/url] (WSF)

[B]WOD[/B]
For Time

40 Pull Ups
40 Pike Push Ups, then

10 Rounds of DT, alternate sides each round
12 Single Leg Offset Deadlifts, 30#
9 Hang Power Cleans
6 Push Jerks

20:00ish

Michael A. Jones 01-05-2019 09:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190104[/COLOR][/B]

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

[B][COLOR="red"]20190105[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts
Hypertrophy Sets
6x6 70%
266#

[B]Core[/B]
10 Core vacuums

Michael A. Jones 01-08-2019 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190106[/COLOR][/B]

[B]Endurance[/B]:run:

3 miles in 24:45 :pepper:

[B][COLOR="red"]20190107[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Shallow's Mobility Drills [url]https://www.youtube.com/watch?v=VzE7ZRKv-0o[/url] (WSF)

[B]Core[/B]
20 minutes of core focused HIIT :devil:

[B][COLOR="red"]20190108[/COLOR][/B]

[B][COLOR="DarkSlateGray"]Challenge WOD[/COLOR][/B]
[B]Operator Ugly[/B]
[url]https://www.muscleandfitness.com/workouts/workout-routines/elite-military-workout-can-you-handle-operator-ugly[/url] (WSF)

I completed this workout RX minus the bench press. I left a 1" buffer as a safety precaution.

I scored 158 which is well above my prediction of 107...Passed the run portion with 29:47.

Individual event scores were:
Bench-21
Front Squat-20
Deadlift-20
Sprints-49
Pull Ups-16
Get Ups-32

Michael A. Jones 01-11-2019 07:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190109[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Superset, 4x10
Box Goblet Squats, 80#
Box Squat Jumps

Superset, 4x10
Single Leg Deadlifts, 90#
Curtsy Squats

[B][COLOR="red"]20190110[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
Hypertrophy Sets
4x4 78%
148#

[B]WOD[/B]
[COLOR="Plum"]CompTrain Death Race[/COLOR]
5 RFT
15 Cal Bike
10 Burpees
[url]https://www.youtube.com/watch?v=CIe14EEXruQ[/url] (WSF)

8:23

Michael A. Jones 01-14-2019 02:18 PM

Re: Mike's Mad Log
 
[B][COLOR="red"]20190111[/COLOR][/B]

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

[B][COLOR="red"]20190112[/COLOR][/B]

[B]WOD[/B]
For Time
50 Devils Press, 35#:evilsmile [url]https://www.youtube.com/watch?v=0tonI1[/url] (WSF)
150 Bench Core Tucks [url]https://www.youtube.com/watch?v=MLovZSvLQXs[/url] (WSF)
Run 1 Mile
150 Bench Core Tucks
50 Devils Press

Completed in 31:00

[B][COLOR="red"]20190113[/COLOR][/B]

[B]Endurance[/B]:run:
Long training run in the morning before the sun was up.

My goal was to establish a 9:30 pace and maintain it. I began too fast but settled in after three miles. I held onto about a 9:15 throughout from there.

I'll be concentrating more along these lines in preparation for my half marathon March 3rd.

Finish time was 1:07:54.

[B]Weightlifting[/B] :weight_l:
Bench Press
Strength Sets
2x4 90%plus
235#

Hypertrophy Sets
6x6 75%
195#

[B]Core[/B]
AbMat Sit Ups
2x25

[B]Mobility[/B]
AthleanX Band Pull Aparts

[B][COLOR="red"]20190114[/COLOR][/B]

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

Michael A. Jones 01-16-2019 01:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190115[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Strength Sets
Push Press
6x3 90%
140#

Auxiliary Work
Half Kneeling Landmine Press
2x10, 45#
2x6, 55#
2x2, 60#

Standing Lateral Raises
3x10, 5#

Incline Rear Delt Flyes [url]https://www.youtube.com/watch?v=ITFP6GccSHw[/url] (WSF)
3x10, 5#

KB Pendlay Rows
4x20, 50#

[B]WOD[/B]
5 Rounds
20 Double Unders
10 Push Press, 30#
5 Neutral Grip L Pull Ups [url]https://www.youtube.com/watch?v=CVi1l_buy0Y[/url] (WSF)

[B][COLOR="red"]20190116[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Squats
Strength Sets
4x4 85%
315#

Deadlifts
Hypertrophy Sets
4x4 80%plus
305#

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 01-18-2019 10:03 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190117[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Cleans
Strength Sets
5x4 82%
155#

I chose a wider stance than usual and it seemed to work out pretty well. I felt that my feet were in a more stable position.

[B]WOD[/B]
4 RFT
5 Modified MUs [url]https://www.youtube.com/watch?v=nEiltvWL4jg[/url] (WSF)
15 KBS, 53#
10 cal AD
5 Sandbag Get Ups, 50#

11:42

The muscle up scale was right on point. I didn't use my legs throughout the workout and the transitions were solid.

[B]Mobility[/B]
AthleanX Band Pull Aparts

[B][COLOR="red"]20190118[/COLOR][/B]

[B]Recovery and Mobility[/B]
Qigong
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills

Michael A. Jones 01-19-2019 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190119[/COLOR][/B]

[B]WOD[/B]
For Time

Goblet Squat 80-64-50-32-16-8

KBS 60-42-30-16-8-4

Single Unders 100-90-80-70-60-50

KB High Pulls 30-26-22-18-14-10

Completed in 19:50 with 52# bell.

[B]Weightlifting[/B] :weight_l:
Bench Press
Hypertrophy Sets
6x4 78%
203#

Hammer Curls 5 second eccentric
3x10 30#

Inclined Bench Curls
2x10 30#

Skullcrushers
3x15 40,50,60#

Inclined Bench Kickbacks [url]https://www.youtube.com/watch?v=ZScEnmvU_u0[/url] (WSF)
2x15 30#

Michael A. Jones 01-22-2019 08:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190120[/COLOR][/B]

[B]Endurance[/B] :run:

I really have to buckle down and put in some miles prior to my March half marathon....
8 miles seemed about right :cool:

I managed a good pace but had to slow at mile four due to shin pain. I stppoed at miles four, and six to stretch.

Finished in 1:13:10.

[B][COLOR="red"]20190121[/COLOR][/B]

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

[B][COLOR="red"]20190122[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Box Squats
Hypertrophy Sets
4x12 60%
219#

[B]Hurricane Circuit[/B]
20 seconds on the Airdyne prior to each round; 3 rounds each

6 Box Jumps, 24"
10 AbMat Sit Ups

6 Ball Slams, 40#
10 Push Ups

6 Pull Ups
10 KBS, 80#

6 Squat Cleans, 30#
10 KTE

Michael A. Jones 01-23-2019 09:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190123[/COLOR][/B]

[B]Weightlifting[/B]

I followed this video for shoulder work. [url]https://www.youtube.com/watch?v=7-0zQTp9FMQ[/url] (WSF)

Seated Shoulder Press, 30#
4x10

Side Lateral Raises, 12#
4x10

Rear Flyes, 15#
4x15

Shrug with High Pull, 30#
4x10

Arnold Press, 15#
3x10

[B]Conditioning[/B]
Dusted off the heavy bag and did three 2 Minute rounds.

[B]WOD[/B]
30-20-10

Push Ups
Toes-to-Bell [url]https://www.youtube.com/watch?v=ccLs4j9ZgIg[/url] (WSF)
KBS

Rest

Run 400 m
21 Taters
Run 400 m
21 Squat Thrust High Pull [url]https://www.youtube.com/watch?v=zLhlD-BuiJg[/url] (WSF)
Run 400 m
21 Alternating Gorilla Rows, left and right [url]https://www.youtube.com/watch?v=gtHl6WDgIU8[/url] (WSF)

Rest

3 RFT
24 Single Leg Deadlifts
24 KB Press
24 Sit Ups

Finished in 26:00 with 50# bell.

Michael A. Jones 01-25-2019 03:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190124[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Cleans
Power Sets
5x5 55%
105#

I mainly focused on speed under the bar and "fast elbows", so I went with a light load.

[B]WOD[/B]
1-10, 20-1, 1-10

Squat Jump Over Dumbell
Alternating Snatch, 45#
Sit Throughs, left and right

Once you work down to only Snatches, you are to complete sets unbroken from 10 to 1.

Completed in 25:35.

[B][COLOR="red"]20190125[/COLOR][/B]

[B]Mobility and Reset[/B]
SmashweRx Shoulder Impingement [url]https://www.youtube.com/watch?v=WDIXTmuga4M(WSF[/url])

Precision Movement Shoulder Rebah [url]https://www.youtube.com/watch?v=m581lMvKSvw[/url] (WSF)

Michael A. Jones 01-26-2019 06:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190126[/COLOR][/B]

[B]WOD[/B]
EOMOM in 35 Minutes
1 Minute Max High Pull, 45#
1 Minute Rest
1 Minute Max Goblet Lunge
1 Minute Rest
1 Minute Max Sit Ups
1 Minute Rest
1 Minute Max C&P
1 Minute Rest
1 Minute Max Plank
1 Minute Rest
1 Minute Max Push Ups
1 Minute Rest

Initial round: 30, 50, 58, 20, max time, 40
Second round: 40, 52, 58, 20, max time, 50
Final round: 45, 54, 60, 24, max time, 55

[B]weightlifting[/B]:weight_l:
Deadlifts
Power Sets Plus
5x10 55%plus
170#

Added extra reps to my deadlift session with a deficit. [url]https://www.youtube.com/watch?v=pAV7CDZN-2c[/url] (WSF)

[B]Mobility and Reset[/B]
Athlean X Physioball
AthleanX Band Pull Aparts
SmashweRx Shoulder Impingement
SmashweRx Rotator Cuff Bulletproof System [url]https://www.youtube.com/watch?v=vsdkQWTU1HU[/url] (WSF)
Precision Movement Shoulder Rebah x3 throughout the day

Michael A. Jones 01-27-2019 07:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190127[/COLOR][/B]

[B]Bootcamp[/B]

My daughters, a friend and I participated in a workout sponsored by Spartan Race. It was pretty cool and free!!

Warm up was about 30 minutes and workout was an hour.

[B]Endurance[/B]:run:

I so planned for a long run to get some mileage, and work form but I was fatigued from bootcamp.

I still got a quality run in but only managed 2.6 miles. :cool:

Michael A. Jones 01-28-2019 09:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190128[/COLOR][/B]

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

Michael A. Jones 01-31-2019 07:32 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190129[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Squats
Power Sets
5x5 55%plus
200#

Accessory Work
Bulgarian Split Squats
3x5, left and right, 90#

PB Hamstring Curls :evilsmile
3x15

PB Glute Lifts [url]https://www.youtube.com/watch?v=LeeAB9Elya0[/url]
3x15

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


[B][COLOR="red"]20190130[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Cleans
5x95#
5x115#
5x135#
3x155
3x170#
1x185#

My goal was to work on speed and transition. I think it was a really good session and I learn a lot about bar positioning.

The best part was I was close to my 1RM on the final set ;):pepper:

Michael A. Jones 02-01-2019 08:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190131[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

I had seen this workout a few weeks ago and decided to try it out....

Chesticles :rofl:

Every minute on the minute complete 1 rep of bench press

Men starting at 135

Women starting at 65

Men — for the first 9 minutes increase by 10 pounds per minute(up to 225 pounds). Then increase 5 pounds per minute until you cannot safely complete the single rep.

Women — increase 5 pounds per minute from the start of the wod.

I misread the second portion, and wound up decreasing by 5#....Once I realized this, I increased reps instead:cool:

@ 190#-2, 185#-2 and 180#-10

Accessory Work
4x12 Rotational Hammer Curls, 35/30# [url]https://www.youtube.com/watch?v=NHs9-iBRJCU[/url] (WSF)

[B]WOD[/B]
6 RFT
600m Run
6 Burpees

Titled this one "Run Like Hell" :evilsmile

Timer crapped out but estimated finish time was 25:03....

[B]Conditioning[/B]
Interval Tarining

20:10 for 12 rounds

We did three movements per set for three sets.

[B][COLOR="red"]20190201[/COLOR][/B]

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

Michael A. Jones 02-02-2019 09:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190202[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Chris Kyle[/B]
3 RFT
40 KBS, 50#
40 Goblet Lunges
40 Single Hand Thrusters
40 Elevated Push Ups, 24"

Scaled box jumps due to possible slippage on damp jump surfaces.... We were going to just to Squat Jumps but opted for Lunges.

[I]Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.[/I]

Completed in 19:00. Rest in Peace to The Legend!

Michael A. Jones 02-04-2019 08:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190203[/COLOR][/B]

[B]Endurance[/B]:run:

Some friends, my daughter and I ran in a local Chocoholic Frolic. I did the 10k along with my eldest daughter.
The morning was so gloomy that I didn't even want to run but the proceeds go to Morgan's Wonderland which is a phenomenal place.

Well, I got myself a new PR!! :pepper: I ran 51:21 and finished 6th of 24 in my age division.
I actually ran way too hard the first half and had to forcibly back off the pace.

[B][COLOR="red"]20190204[/COLOR][/B]

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

Michael A. Jones 02-07-2019 09:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190205[/COLOR][/B]

[B]Endurance[/B]:run:

I ran 2 miles as recovery and work pace.

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

[B][COLOR="red"]20190206[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Supine to Prone DB Incline Chest Press [url]https://www.youtube.com/watch?v=8z8hzXS_lxI[/url] (WSF)
4x10, 30#

5 Pull Ups

Superset
3x10 Bench Press, 135#

3x10 Hammer Curls, 35/30#

[B][COLOR="red"]20190207[/COLOR][/B]

[B]Endurance[/B]:run:

4 Mile run to train slower pace. I still set out too fast and it took 2 miles to settle in....
Completed in 35:39.

[B]WOD[/B]

27 Minute AMRAP

18 High Pull, 45#
28 Single Unders
18 Push Press
28 Deadlifts

I did about 9 rounds....:cool:

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

Michael A. Jones 02-08-2019 08:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190208[/COLOR][/B]

[B]Active Rest, Reset and Recovery[/B]

Plantar Fasciitis Stretches [url]https://www.youtube.com/watch?v=RRDC8erSNqw[/url] (WSF) x 2 throughout the day
Athlean X Physioball
AthleanX Band Pull Aparts
SmashweRx Shoulder Impingement

Michael A. Jones 02-09-2019 08:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190209[/COLOR][/B]

[B]WOD[/B]
28 Minute AMRAP

28 Single Unders
Run 400 m
8 Modified Pistol Squats [url]https://www.youtube.com/watch?v=PSIz5Chm6IU[/url] (WSF)
Rest 30 Seconds

8 rounds

Michael A. Jones 02-10-2019 05:56 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190210[/COLOR][/B]

[B]Endurance[/B]:run::brrr:

Braved the cold and rain with a 4 mile run this morning. I practiced slowing my pace again during this session and did better than previously....

Still too fast but getting there. Finished in 36:55.

[B]Mobility[/B]

Prehab Guys 4 [url]https://www.youtube.com/watch?v=CluGlq_DwHE[/url] (WSF)

Michael A. Jones 02-11-2019 09:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190211[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Deadlifts
Strength Sets
2x2 304#

Back Off Sets
2x3 300#

[B]Core[/B] I led my class tonight through a 20 minute session.

Michael A. Jones 02-13-2019 12:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190212[/COLOR][/B]

[B]WOD[/B]
3 Rounds, each for time

10 Bench Press, 185#
10 Goblet Squats, 80#
20 Cals Airdyne
5 Power Cleans, 135#
10 KBS, 53#
10 KB Press
20 DUs
5 Strict Pull Ups

6:05, 5:15 and 5:45

[B]Weightlifting[/B]:weight_l:

Superset with 20 Bench Dips
Incline Bench Kickbacks
2x20 30#

Skull Crushers
2x20 30#

[B]Mobility and Reset[/B]
SmashweRx Shoulder Impingement

Precision Movement Shoulder Rebah

Michael A. Jones 02-13-2019 10:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190213[/COLOR][/B]

[B]WOD[/B]
2 RFT
80 Jumping Jacks
60 Goblet Squats, 45#
40 C&P
20 Burpees
5 HRPUs
Run 300 m

18:34

Michael A. Jones 02-17-2019 03:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190214[/COLOR][/B]

[B]Endurance[/B]:run:

I ran a great 5k in 25:55. I pushed my pace to sub 8 minutes for the initial two miles but couldn't maintain it....I ain't even mad though. ;)

[B][COLOR="red"]20190215[/COLOR][/B]

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

[B][COLOR="red"]20190216[/COLOR][/B]

[B]WOD[/B]
For Time
60 Box Jumps, 20"
60 Push Ups
60 KBS, 50#
60 Push Press
60 Broad Jumps
60 Sit Ups
60 Burpees
60 KB High Pulls
60 Goblet Squats
60 Second Plank

Finished in 22:40.

[B][COLOR="red"]20190217[/COLOR][/B]

[B]Endurance[/B]:run:

5.2 miles in 45:56. This was faster than what I would have liked but I'm not going to complain....

[B]Mobility and Reset[/B]
SmashweRx Shoulder Impingement
Precision Movement Shoulder Rebah
Flat Feet Fix (F3) [url]https://www.youtube.com/watch?v=dxPrQOdc1UY[/url] (WSF)

Michael A. Jones 02-18-2019 09:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190218[/COLOR][/B]

[B]Core[/B]

Continuous effort for :30 each
2 Rounds
Leg Lifts
Flutterkicks
V Ups
Russian Twists
Superman
Plank

2 Rounds
Core Climbers [url]https://www.youtube.com/watch?v=0CNXjzUO4ww[/url] (WSF) incorporated legs as well
Bicycle Crunch
Hollow Hold
repeat

Partner Core Wars [url]https://www.youtube.com/watch?v=XC9N3EhIzj4[/url] (WSF)
4x :15

Partner Janda Sit Ups [url]https://www.youtube.com/watch?v=h_cZro4rGnk[/url] (WSF)
4x 15

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 02-20-2019 11:01 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190219[/COLOR][/B]

[B]Mobility[/B]
SmashweRx Shoulder Impingement
ERA [url]https://www.youtube.com/watch?v=TXcsp12zSwo[/url] (WSF)
NoobStrength Routines A/B [url]https://www.youtube.com/watch?v=LIvP9WZnu50(WSF[/url])
Overhead Band Squat [url]https://www.youtube.com/watch?v=8eEgw9qwGuU(WSF[/url]) :evilsmile

[B]WOD[/B]
Single Arm Armor Building Chain [url]https://www.youtube.com/watch?v=XmCsVn2QoBc[/url] (WSF)

I used 40, 50 and 70# bells. 20 Minute AMRAP with 12 rounds completed. I cannot recall the last time that i did this one, but it was still rough...:)

Michael A. Jones 02-22-2019 06:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190220[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans

3x2 155#

2x2 175#

[B]WOD[/B]
Four 6 Minute AMRAPs
3-6-9-12
KBS, 50#
Alternating Gorilla Row
Squat Thrust
*Restart reps at 3 after each round

1+36, 1+45, 1+36, 2

[B][COLOR="red"]20190221[/COLOR][/B]

[B]Endurance[/B]:run:
3 mile negative split run. Completed the run in 25:54. Improved my second 1.5 miles by about 30 seconds.:pepper:

[B]WOD[/B]
For time
10 Squat Clean, 35#
6 Inchworms
400 m Run
20 Thruster, 40#
6 Inchworms
400m Run
30 Snatch, 40#
6 Inchworms
400m Run
40 C&P, 40#
6 Inchworms
400 m Run
50 Push Press, 40#
6 Inchworms

Harder than it seemed....I finished in 21:00.

[B][COLOR="red"]20190222[/COLOR][/B]

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

Michael A. Jones 02-24-2019 07:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190223[/COLOR][/B]

[B]WOD[/B]
Four 7 Minute AMRAPs in 34 minutes
From 0:00-7:00, 2 Rounds
10 Overhead Squats, 35#
10 Mountain Climbers
Remaining Time: Max High Pulls
2 minutes Rest
From 9:00-16:00, 2 Rounds
20 Deadlifts, 60#
15 Push Ups
Remaining Time: Max Squat Cleans
2 minutes Rest
From 18:00-25:00, 2 Rounds
8 Sit Throughs
8 High Knee Squats
Remaining Time: Max Push Press
2 minutes Rest
From 27:00-34:00, 2 Rounds
10 Dips
10 Box Jumps, 24"
Remaining Time: Max Clusters

Scored 200, 120, 120 and 60

[B]Circuit Training[/B]
3 round per superset with 30 seconds rest between and 1 minute between sets.

10 Floor Press, 60#
10 Sit Ups


10 Reverse Grip Rows, 60#
10 Squats


10 Plank Rows
10 Grasshoppers

10 Burpees
10 Single Leg Deadlifts


10 Power Knees, left and right
30 Second Squat Hold


Finish with 4-6 100 m Sprint Intervals

[B][COLOR="red"]20190224[/COLOR][/B]

[B]Endurance[/B]:run:
I did my last run before my half marathon next weekend. I completed 8 miles in 1:11:10.
Previewed some of the course during my run. It looks pretty good and I should be able to maintain a steady pace.

Michael A. Jones 02-27-2019 12:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190225[/COLOR][/B]

[B]Core[/B]
We worked on core strength and stability with interval holds. Intervals were 6 rounds with 20:10 splits.

[B][COLOR="red"]20190226[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Bench Press
Strength Sets
4x4 80%
208#

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

[B][COLOR="red"]20190227[/COLOR][/B]
CrossFit Mainsite 120227
Row 5,000 meters

Seeing as I have no rower, I used my Airdyne for the 5K. Completed the distance in 10:20 for 112 calories. :cool:

Michael A. Jones 03-02-2019 06:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190228[/COLOR][/B]

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

[B][COLOR="red"]20190301[/COLOR][/B]

[B]Endurance[/B]:run:
I ran an easy 1.5 miles to stay limber and focus on my upcoming race.

[B]Recovery[/B] 10 minutes of Qigong

[B][COLOR="red"]20190302[/COLOR][/B]

[B]Active Rest Day[/B]

Foam Roll [url]https://www.youtube.com/watch?v=ghkoRXSqbDE[/url] :king:(WSF)

Forward Fold Foot Roll Challenge [url]https://www.youtube.com/watch?v=pdkhUjKAlbI[/url] (WSF)

I've been hydrating throughout the day, and eating normally. Did as much mental prep as possible and I'll be hitting the hay soon.

Michael A. Jones 03-04-2019 08:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190303[/COLOR][/B]

[B]Endurance[/B]:run:

I ran my 13.1 and did a great job, if I say so myself :cool:

Veered from my original plan to start slow and end fast. I went out with the 1:50:00 finish group and stayed with them for about 6 miles. I eased back to the 1:55:00, and eventually faltered to the 2:00:00.

I finished with a time of 2:01:25 but questioned the course....The certified course is listed as 13.83 and my GPS had me at 13.3, and finish time of 1:59:58 :rolleyes:

Either way, it was a personal best:pepper:

[B]Recovery[/B]
Lots and lots of stretching, foam rolling and hydration!!!

[B][COLOR="red"]20190304[/COLOR][/B]

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

Michael A. Jones 03-06-2019 09:28 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190305[/COLOR][/B]

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

Took an additional day to recup from Sunday. DOMS wasn't as bad as expected but I want to be 100% before beginning any training.

Michael A. Jones 03-08-2019 11:54 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190306[/COLOR][/B]

[B][COLOR="DarkOrange"]Tribute WOD[/COLOR][/B]

[B]Remember of the Alamo[/B]

13 RFT
2 Alternating Devils Press, 45/50#
23 Goblet Squat
3 Push Up
6 C&P

Cash Out- 1836 foot Run = 560m

Programmed this workout for my class to commemorate the 183rd anniversary of the Battle of the Alamo.

Rep scheme was 13 for the 13 day siege, 2 and 23 for the beginning of the battle, 3 and 6 for the last day, and 1836 for the year.

Finished in 28:06.

[B][COLOR="Red"]20190307[/COLOR][/B]

[B]WOD[/B]
Spartan Workout
Circuit 1:
3 Rounds
8 Box Jump Overs
8 Windmill Slams
8 KBS
8 Drop Squat off Box

Circuit 2:
4 Rounds
16 Weighted Alternating Step Ups
10 Suitcases
10 Bent Over Row
10 Hollow Rocks
10 Push Press

I used a 24" box, 70# kettlebell and 35# dumbbells.

[B]WOD II[/B]
Remnants
12 Minutes

4 Rounds
15 Deadlifts, left and right, 50#
15 Push Ups

Max Floor Press in remaining time

Rest

12 Minutes
6 Rounds
15 Goblet Squats
15 Pull Ups

Max DBS in remaining time

Cash Out- 2x 200 m Interval Runs

Floor press score was 140 and Dumbbells swings 85.

[B][COLOR="red"]20190308[/COLOR][/B]

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


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