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

Michael A. Jones 06-15-2016 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160615[/COLOR][/B]

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

Hydration because it's getting HOT, stretching and much needed rest

Michael A. Jones 06-16-2016 08:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160616[/COLOR][/B]

[B][I]Dynamic stretching and 20 squats[/I][/B]

[B]Weightlifting[/B]:weight_l:
Squats
4x10
135-225-315-385#

I felt strong, so I wanted to test my limits. Old PR from February was 400#. I topped it today with a lift of 410#; I think that my depth was a bit shallow but I'll take it after the sets.:cool:

Michael A. Jones 06-18-2016 09:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160617[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
6x135#
2x185#
2x205#

After the last lift, I felt something wasn't right with my shoulder.....:yikes:

I had planned for a heavier set but bowed out.

[B][COLOR="red"]20160618[/COLOR][/B]

[B]REST DAY[/B] :snore::crutch00:

My shoulder was more jacked than I had imagined, but better today. My ROM has bettered. I have to wait until Monday to see what the doctor says...

Michael A. Jones 06-19-2016 06:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160619[/COLOR][/B]

[B]Endurance[/B] :run:
4 miles in 38:25

Michael A. Jones 06-21-2016 08:05 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160620[/COLOR][/B]

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

My visit to the doctor was not helpful at all.....:( He really didn't tell me anything; possible rotator cuff injury was the only information provided. I really hate going to the VA but may have to get on a waiting list to be seen.

No overhead, pushing nor pulling for a while. I am clear to continue working out in accordance with those guidelaines:cool:

In the meantime, I applied heat and did some light mobility exercises.

[B][COLOR="red"]20160621[/COLOR][/B]

[B]WOD[/B]
6 rds
50 KBS 30#
Half Gasser
50 Flutterkicks
rest 90 seconds between

Michael A. Jones 06-22-2016 08:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160622[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squat
3 rds
20-20-20-20-20 135# ( 65% of BW )
Rest 30 seconds between reps, and 1 minute between rounds

Michael A. Jones 06-24-2016 03:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160623[/COLOR][/B]

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

I stopped in to visit with my daughter who is a PTA, and received tons of suggestions regarding my recent shoulder issue; investing in her career has paid off;)

4 rds
Drivers 10#
10 Internal Shoulder Rotation, left and right (green band)
10 External Shoulder Rotation, left and right
10 Plank Shoulder Taps

[B][COLOR="red"]20160624[/COLOR][/B]

[B]WOD[/B]
5 RFT
20 Alternating Hanging Knee Raises
10 KBS 50#
10 Box Jumps 16":rolleyes:
7:02

Michael A. Jones 06-26-2016 02:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160625[/COLOR][/B]

[B]Endurance[/B]

After instructing classes at the park, I made my way over to join my wife's Zumba class. She was very happy to see me there....;)

40 minutes was more than enough for me.

[B][COLOR="red"]20160626[/COLOR][/B]

[B]WOD[/B] My daughter and I did two 50 minute circuits this morning; one being a partner workout.

Michael A. Jones 06-28-2016 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160627[/COLOR][/B]

[B]Active Rest Day[/B]

Iced my shoulder, and did some isometric holds and stretches

[B][COLOR="red"]20160628[/COLOR][/B]

Followed up with my doctor today. Nothing is broken, and she suspects an impingement. I'm waiting for a PT referral and I'll go from there....

[B]WOD[/B]
[COLOR="Red"]Red Wings Tribute 2.0[/COLOR]
6 RFT
28 KBS 53#
28 Plank Shoulder Taps
28 Squats 160#
28 Bench Jump Overs [url]https://www.youtube.com/watch?v=iofx0Q97Ozw[/url] (WSF)
28 KTE
40:22

Michael A. Jones 07-01-2016 06:13 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160629[/COLOR][/B]

[B]Endurance[/B]:run:

I attempted to run long intervals.....My goal was to complete 1.5 miles as fast as possible at 80-90% of race pace, rest 3 minutes and repeat.

Total times was 26:21
First leg was 12:08 with 1 mile in 7:31:bolt: I hadn't run that pace for a long while. The return trip wasn't that glamorous due to fatigue and inclines. I was still please with my efforts.

[B][COLOR="red"]21060630[/COLOR][/B]

[B]Active Rest Day and Rehab[/B]
Shoulder mobility exercises and stretching


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