Re: Mike's Mad Log
 

[B][COLOR="Red"]20151223[/COLOR][/B]

[B]Endurance[/B] :run:

I found a new section of trail at a local library and decided to check it out. I viewed the elevation shifts by map and made a plan to tackle the steepest end first....Needless to say, i began on the opposing end :p
It was a good run though. Made me push a bit harder. 3.38 miles in 30:46. I about held an 8:30 pace with miles one and three. The second one had me running the hills out and back; slow :devil:

[B]WOD[/B]
I got off track with my schedule, so I did a METCON with my class

The Christmas Tree
Ascending/Descending Ladder for Time
25 Squats, then
10 KBS 30#
10 KB High Pulls
10 Goblet Squats
10 Two handed C&P
10 KB Twists
Each round (5) the number of reps goes up by 10 and you lose one exercise beginning with the last exercise (twists).
Perform 25 Star Jumps, Rest, then begin descent.

[B][COLOR="Red"]20151224[/COLOR][/B]

[B]Active Rest Day[/B]
I'm a bit sore from running, squatting and swinging this a.m. I'm up and about to hit the foam roller before the family awakens. I need to rehydrate as well. The weather lately has been warm for this time of year.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151225[/COLOR][/B]

[COLOR="Red"]Merry Christmas!! Broke away from doing the traditional 12 Days and programmed a new WOD....[/COLOR]

[B][COLOR="red"]Strength[/COLOR][/B]:weight_l:
[COLOR="Red"]Bench Press
10 155#
6 175
4 195
2 205[/COLOR]

[B][COLOR="DarkGreen"]WOD[/COLOR][/B]
[COLOR="Green"]SlayBell Ride
9 RFT
25 KBS 50#
12 Double KB Thrusters 40# each
15:45[/COLOR]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151226[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
6 rds
6 Flag Press 25#
12 Shoulder Casts
24 Shield Casts

Shield casts were a monster....! :eek: I've been doing Gamma or shoulder for a while but never tried them till today. A very good exercise for mobility and conditioning the shoulders.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151227[/COLOR][/B]

[B][I]1 minute single unders and active stretching[/I][/B]

[B]WOD[/B]
*2 Minutes on heavy bag
10 Push Ups + 10 Squats
*
10 Pull Ups + 10 Box Jumps 24"
*
10 Dips + 10 Squat Jumps
Rest 1 minute, then repeat x2

Changed exercises to Plyo push ups, chin ups, HRPU, diamond push ups, lunges, step ups, split lunges, and single leg deadlifts.

[B]Skills[/B]

I spent 10 minutes working on one of my weakest movements which is the muscle up.:(

I'll be trying various progressions to get a strict MU. Not going to set a timeline because I know how it was with me and DUs.....As long as I nail one by the end of 2016. :rofl:

Following a few tutorials on working MUs but this drill was used today:
[url]https://www.youtube.com/watch?v=8PlMXn6wP9I[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151228[/COLOR][/B]

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

[B][COLOR="red"]20151229[/COLOR][/B]

[B][I]Active stretching, 40 jumping jacks, 20 good mornings 45# and Samson stretch[/I][/B]

[B]Strength[/B]:weight_l:
Deadlifts
4x1 305#
4x4 265#

Power Cleans
4x1 180#
3x3 135#

[B]WOD[/B]
I followed CFFB this morning and subbed DB for 40# KB.
4 RFT
6 Power Snatch, R
Overhead Carry 20 Yd
12 Burpees
6 Power Snatch, L
Overhead Carry 20 Yd
12 Burpees

Completed in 11:52

[B]Conditioning[/B] 20 minutes of interval training

Re: Mike's Mad Log
 

I've been looking through a bunch of your workouts and might have to try a few of hem out. Right now I'm restricted to the apartment gym and my garage for another month or so. I have limited equipment but most of your stuff I'll be able to do with what I have! So keep them coming!:thanx:

Re: Mike's Mad Log
 

[QUOTE=James Pond;1259549]I've been looking through a bunch of your workouts and might have to try a few of hem out. Right now I'm restricted to the apartment gym and my garage for another month or so. I have limited equipment but most of your stuff I'll be able to do with what I have! So keep them coming!:thanx:[/QUOTE]

Thanks, James. :highfive: I program my workouts myself but follow CF main, CFFB and various sites. I try to follow a set schedule, so it sometimes depends on what my focus is and what site to feed off.

I work out of my garage and have been since 2011. Was affiliated in Afghanistan but have yet to hang my hat at any particular box....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151230[/COLOR][/B]

I followed CF main for my workout today.

[B]Strength[/B] :weight_l:
Front Squats
3-3-3-3-3
205-225-250-275-300#

I should have trusted my instincts and gone a bit heavier. After the fifth set, I have some juice left, so I put another 20# on the bar and went for broke. Established a new PR of 2x320# :pepper:

“Less mind more feel, learn to trust your instincts.” Yoda

Re: Mike's Mad Log
 

[B][COLOR="Red"]20151231[/COLOR][/B]

[B]Endurance[/B]:run:

I put my foot down and said that I would complete an 8 mile run, so I went out and did it!! :highfive:

8.03 miles in 1:16:42. I was very content with the pace and finish. New 10k PR of 59:23. I bettered my time from my 13.1 race by 44 seconds. :kicking0:

Great ending to the year with two PRs in as many days!!!

Re: Mike's Mad Log
 

[QUOTE=Michael A. Jones;1259556]Thanks, James. :highfive: I program my workouts myself but follow CF main, CFFB and various sites. I try to follow a set schedule, so it sometimes depends on what my focus is and what site to feed off.

I work out of my garage and have been since 2011. Was affiliated in Afghanistan but have yet to hang my hat at any particular box....[/QUOTE]

Good things take time! You'll find one...I'm in the same boat. Haven't brought myself to paying $150+ a month just yet. Check the local bases by you if you haven't. There's a coast guard base by me with a box and it's free for military/prior service. Been thinking about dropping in and seeing how it is. But, yeah another idea if you haven't checked it out.

Re: Mike's Mad Log
 

[QUOTE=James Pond;1259597]Good things take time! You'll find one...I'm in the same boat. Haven't brought myself to paying $150+ a month just yet. Check the local bases by you if you haven't. There's a coast guard base by me with a box and it's free for military/prior service. Been thinking about dropping in and seeing how it is. But, yeah another idea if you haven't checked it out.[/QUOTE]

Sadly, most of the boxes in my area are overpriced or have to many egotists as members....There's a small group of Crossfitters at JBSA-Ft Sam but schedules keep us from working together.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160101[/COLOR][/B]

[B]REST DAY[/B]
:yawn:
New Year's celebration kept me up too late, so Im enjoying my day to recup.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160102[/COLOR][/B]

:lightning:brrr: day but instead of heading to the indoors facilities, I chose to honor a Hero.

[B]WOD[/B]
René
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull ups
9 Burpees
If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet.

As Rx'd 41:25.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160103[/COLOR][/B]

[B]Conditioning[/B]
40 minutes of intervals and Tabatas

[B]WOD[/B]
40 minutes of circuit training. The trainer used the Hurricane method with KBs. It was pretty good.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160104[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160105[/COLOR][/B]

[B][I]Active stretching, 5x135 and 1x225# squats[/I][/B]

[B]Strength [/B]:weight_l:
Back Squat
3x2 345#
3x5 275#

[B]WOD [/B]
5 rds
20 DUs
20 AKBS 50#
Rest 90 seconds between rds

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160106[/COLOR][/B]

[B]Endurance[/B] :run:

I ran 3.3 miles in 31:00. Not a bad run considering the elevation change from my normal routes; Comanche Lookout Park has the fourth highest point in the city....

[B]Strength[/B] :weight_l:
Bench Press
10x3 135#

[B]Conditioning[/B] 30 minutes of interval training. I tried out long Tabatas in class. After the new year, folks weren't prepared....:D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160107[/COLOR][/B]

[B]Active Rest and Skills[/B]

I spent a bit over 20 minutes working on muscle ups. Mainly, I worked on my transition and hand position; false grip hasn't worked for me in the past...:(
This video was what I concentrated on:
[url]https://www.youtube.com/watch?v=ZNMKULvZ1dA[/url] (WSF)

I did incorporate some assisted CTB pull ups and bar dips for strength.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160108[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Snatch Balance
5x45#
5x65#...more for technique than anything.

Snatch High Pulls 5x65#

Snatch 5x3
65 thru 105#

OHS 3x5 95#

I can honestly say that I did a good job today on my nemesis.....;) Watching several Burgener tutorials helped a ton, and beginning light will only benefit me with nailing my technique.

[B]Endurance[/B] 5 mile leisure ride with the wife.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160109[/COLOR][/B]

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

[B]WOD[/B]
HIRT ([I]high intensity resistance training[/I])Circuit

1 Minute Single Unders before each set during initial round, then 100m sprint
3x10 reps each
Push Press 65#
Push Up
rest 2 Minutes

Ball Slams 20#
KTE
rest 2 Minutes

KBS 40#
Ring Rows
rest 2 Minutes

Two Handed Clean 40#
Jumping Lunges
Rest 4 Minutes and repeat

Completed in 32:15. Not gonna lie. This was a smoker!!:yikes: I had my circuit class do a tamed version, so I wanted to 'take what I dished out'.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160110[/COLOR][/B]

[B][COLOR="Blue"]EDIT[/COLOR][/B]: Yesterday's WOD was actually a variant of Hurricane Training...

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

[B]WOD[/B]
Partner 300 (each movement)
AMRAP Goblet Squats, while partner runs
AMRAP KB High Pulls, while partner runs
AMRAP Otis aka weighted Crunches, while partner runs

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160111[/COLOR][/B]

[B]Active Rest Day[/B]

I took a trip to the chiropractor this morning for a tune up. My right hip was torqued a bit but the doc said that I was doing fine. A few twists and cracks had me feeling right!!

Took a hot shower followed by ice to my lower back. After about 15 minutes of treatment, I stretched out and took in mass fluids.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160112[/COLOR][/B]

[B]Endurance[/B] :run:
3 miles in 26:40

[B]Weightlifting[/B] :weight_l:
Bench Press
3x6 180#

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

[B][COLOR="red"]20160113[/COLOR][/B]

[B][I]Active stretching, abbreviated Burgener WU and 5x225 deadlift[/I][/B]

[B]Weightlifting[/B] :weight_l:
Deadlift
4x1 310#
4x4 275#

Power Cleans
4x1 185#
3x3 145#

[B]WOD[/B]
80 KB C&J 50# in 9:38

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160114[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160115[/COLOR][/B]

[B][I]30 DUs, Samson stretch, 20 Good morns 45# and 5x225# squat[/I][/B]

[B]Weightlifting[/B] :weight_l:
Squat
3x1 355#
4x3 295#

I took my time on the 295# squats, and paused briefly at the bottom. I also went without knee straps to get a feel for the compression sleeves I recently bought; not bad for a $24 investment....;)

Stuffing my face as I log this, then off to the chiropractor for a tune up.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160116[/COLOR][/B]

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

[B]WOD[/B]
Perform 3 RFT on first two couplets, then last AFAP
10 C&P 95#
10 Pull Ups

Rest 1 minute

10 Pendlay Rows
10 Push Ups

Rest 1 minute

10 Curtis Press

Total work time was 7:40

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160117[/COLOR][/B]

[B]REST DAY[/B] :zombie:
I was totally out of sorts, so took time off.

[B][COLOR="Red"]20160118[/COLOR][/B]

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

Really didn't bounce back from yesterday's funk....I just took some time to stretch, hydrate and skim across some fitness articles to keep my mind occupied, so I wouldn't be unproductive.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160119[/COLOR][/B]

[B][I]1 minute singles, Burgener WU and dynamic stretching[/I][/B]

[B]Weightlifting[/B] :weight_l:
Snatch Balance
2x10 45#
2x10 65#

Hang Power Snatch
3x4 85#

Power Snatch
3x3 115#
3x5 95# (Touch & Go)

[B]WOD[/B]
6 rds
10 KB Snatch,r 44#
10 Box Jumps*
10 KB Snatch,l 44#
60m Sprint
Rest 90 seconds
*20-24-30x2-24-20"

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160120[/COLOR][/B]

[B]Endurance[/B]:run:
2 miles in 16:54

[B]Weightlifting[/B] :weight_l:
Bench Press
3x1 225#
3x3 205#
3x5 135#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160121[/COLOR][/B]

[B]Active Rest Day[/B]:kicking0:

I did some light running during interval class, and stretching tonight. I meant to go to chiro but ran out of time. Should be able to get in tomorrow.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160122[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlift 5x3
280
295
305
320
335 (2)

Power Clean
1x3
185#
3x3
165#

Since I missed out on going to the chiropractor, I'll be taking a trip this afternoon. I could tell that my right hip was out of whack during my deadlift session; wasn't a factor as much with cleans.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160123[/COLOR][/B]

[B]WOD[/B]
Moore
20 minute AMRAP
Subbed rope climb with 5 Walk Outs with Squat (no rope)
Run 400m
Max rep Handstand push-up

47 HSPU

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160124[/COLOR][/B]

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

[B]WOD[/B]
3 rds
30 Mtn Climbers
25 KBS
20 KBHP
15 V Ups
10 Lunges
Rest 2 minutes,
3 rds
25 Jumping Jacks
20 Rack Squats
15 Toe Touches
10 Hip Bridges
5 Burpees

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160125[/COLOR][/B]

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


[B][COLOR="red"]20160126[/COLOR][/B]
[B]Weightlifting[/B]:weight_l:
Squat 5x5
270,290,310,330,350#

I used the V Squat Machine at the post gym because my back was kind of iffy....

Front Squat 5x5
205,225,240,255,270#

[B]WOD[/B]
3 rds
18 cal row
18 KB Thrusters 30#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160127[/COLOR][/B]

[B]Endurance[/B]:run:
4.14 miles along a new stretch of trails. "Guesstimated" the distance and was right on. Finished in 36:53.

[B]Weightlifting[/B]:weight_l:
Press
5-3-1 Descending/Ascending Pyramid
115-135-155# with 5 Pull ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160128[/COLOR][/B]

[B]Active Rest Day[/B]:kicking0:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160129[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlift 3x3
205#
Conventional
Romanian
Snatch Grip
Completed these unbroken aside from re-positioning my hands to snatch grip.

3x1
330#

Power Clean
4x2
175#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160130[/COLOR][/B]

[B]WOD[/B]
Gaza
5 RFT
35 KBS 40#
30 push ups
25 band curl/pulls
20 box jumps
400m Run

Because of time constraints and no pull up bars, we scaled the run from a mile to 400m, and did a band row plus curl to sub for pull ups; much harder than anticipated.... I completed the WOD in 27:40.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160131[/COLOR][/B]

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

[B][COLOR="red"]20160201[/COLOR][/B]

[B]Active Rest Day[/B]

I did some stretching, and took part in a fitness challenge. The day's workout was 6 push ups, 15 second plank and 10 plank reaches.

[B][COLOR="red"]20160202[/COLOR][/B]

[B]WOD[/B]
6 RFT
6 Squats 275#
30 DUs
13:55

I programmed a Hero WOD in honor of Chris Kyle Day.
Chris Kyle Tribute WOD
2 RFT
233m run
3 Burpees
4 Lunges
7 HRPU
40 KBS 40#
40 KB Press
40 Goblet Squats
40 Squat Thrust to High Pull
24:00

233 represents Chris's BUDs class, 3 for Seal Team, 4 for deployments, 7 for Naval rank and the sum of the last for movements represent his confirmed sniper kills.
May he rest in peace!

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160203[/COLOR][/B]

[B]Endurance[/B]:run:
2 miles in 18:13

[B]Weightlifting[/B] :weight_l:
Bench Press
3x6 135#
3x4 185#
3x2 225#