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Michael A. Jones 01-18-2012 03:19 PM

Re: Mike's Mad Log

I did run afterall.....I told myself to just do it and quit making excuses. I haven't run for a speccific time for quite a while, so I wasn't sure of my pace. The Army standard for 4 miles is 36 minutes, so I tried to gauge off of experience.

I felt pretty good until I met with a slight grade in the road. It seems like a mountain but I pushed through. I got to my turn-around point in 17:25, so I was on track. The second leg is where I felt my impending doom would come. But, I ran the back half faster; guessing that the downhill running helped:rofl:
Finished in 34:00!!!!:highfive: It's a far cry from when I was running it sub 32 minutes.....I am happy with the outcome but this still will not get me to run as often. It shows me that I can do it when I put my mind to it.

Michael A. Jones 01-19-2012 07:07 PM

Re: Mike's Mad Log

[B]CF Mainsite WOD[/B]


21-15-9 reps of:
Clean 135 pounds
Ring dips

Completed her in 7:15 as Rx'd. I looked back at the log I kept in Afghanistan and was startled, at first. I had done this WOD in 4:23....:shrug: Then, I realized that we did not have rings and were instructed to do power cleans.

Well, it made a big difference doing Elizabeth as Rx'd! I don't feel bad because I did the ring dips unbroken on my DIY "rings."

Michael A. Jones 01-20-2012 10:29 PM

Re: Mike's Mad Log

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

Michael A. Jones 01-21-2012 06:33 PM

Re: Mike's Mad Log

I decided to stop putting it off and use my 2 pood KB. I picked it up last weekend from a guy for $100 off Craigslist; not bad considering it's a Russian Red from Dragons Door!!


4 rds
10 CTB
15 Ring dips
20 Floor release PUs

I plan to do some snatch work tomorrow since I've slacked off for so long...

Michael A. Jones 01-22-2012 04:39 PM

Re: Mike's Mad Log

[B]Skills Work[/B]

I watched several videos feuturing Coach Burgener, Spealler and many others, so I was ready. I completed the Burgener WU, then performed some drills with an empty bar for about 15 minutes. I had my wife observe my form; I really need to get a camcorder......:ranting2: I felt more at ease with doing the movements today. I still have a long way to go but the journey will be worth it.



6 rds
6 DL 210#
6 Back Squats 195#

Michael A. Jones 01-23-2012 11:10 AM

Re: Mike's Mad Log

[B]CF Main WOD[/B]

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

[I]Burgener WU[/I]

I decided to begin with 60% of my 1RM and increase the weight by 10-15# per round.....My first inclination was to go with 80% 1RM:no000000: but followed my instincts and did not. Thank goodness.
I watched the video of this WOD and was told that it was a bit different.....

Anyway, my weights were: 135x3, 145x3, 160x2 and 185x2. I failed on the last rep:ranting2: I gathered myself but couldn't muster that last one.

Finished off with 3 rds-1 minute ea of rope undulations, rope singles and 12" step ups with 60# sandbag. I had a 10 sec rest between rds.

Michael A. Jones 01-24-2012 07:08 PM

Re: Mike's Mad Log

REST DAY :zombie:

I believe that the weather has adversely affected my mood and sinuses.....Damned mountain cedar :ranting2: I'll have to hit it hard in the a.m.

Michael A. Jones 01-25-2012 09:08 AM

Re: Mike's Mad Log

Still feeling kind of "out of sorts" but went to the gym on the AF based today. I wanted to get on a rower....Just rowed 500m to warm up after stretching. Clocked it in 1:54. I had read in the athletic skills pamphlet that 1:25 was elite (Level IV) for men, so I wanted to test it out. I don't row much and it showed. :rofl:It was alot harder than I imagined.


8 rds
5 PU
30 rope singles
10 Good mornings 25#
15 KBS 30#

Just wanted to workout. Was going to do an AMRAP but changed my tune once I got there. This drastic weather change sucks!!!!! I'll see how I feel later and possibly do some front squat work.....

Michael A. Jones 01-26-2012 02:51 PM

Re: Mike's Mad Log

I still eel quite ill but know that i have to workout. One day of slacking can lead to another, and another.....

[I]Burgener WU[/I]


3 Power Cleans 155#
10 Box jumps
200m run @ 80%
10 Wal balls 15#

The first round was solid but then my neighbor decidd to cut his grass....My lungs felt like they were on fire!! I had to take 30 seconds between rounds to cough and clear my sinuses. All in all, it was a decent WOD. Finished in 9:34.

Hit the DIY heavy bag afterwards. I did 6 rounds-30:30.

Thinking about doing some of the "girls" this weekend.....I want to do one that I haven't done before.:dunno: We'll see.

Michael A. Jones 01-27-2012 01:39 PM

Re: Mike's Mad Log

[I]800m run and Burgener WU[/I]



10 KB Snatch, 5 per arm 50#
6 Sandbag sprawl to OH 60#
3 FS 185#
20 BW rope pulls*

* Don't have a rope for ascents, so I improvise with 6' of firehose;5 alternating pulls = 1 15' ascent....Much harder IMO.

6 rds on the heavy bag today-30:30. I worked jabs for 30 secs, then performed lateral jumps with high knees over my paralettes for the 30 secs. I needed to clear my lungs and get some agility and endurance back. It worked!!;)

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