|
Re: Mike's Mad Log
[B][COLOR="Red"]20170421[/COLOR][/B]
[B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release 2 x15 each D1/D2, Red band 30 Inclined Push Ups Anterior Deltoid Press 2x10 5# [url]https://www.youtube.com/watch?v=aUT0mmYPidI[/url] (WSF) Shoulder Matrix [url]https://www.youtube.com/watch?v=6sNJxctsQY8[/url] (WSF) 15# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170422[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Power Cleans 5x10 75# First time doing cleans with a tab bit of weight....It wasn't too bad. I do have a long way to go in order to get back my strength and form. [B][COLOR="red"]20170423[/COLOR][/B] [B]Conditioning[/B]40 Minutes of interval training [B]Circuit Training[/B] Mary used 12 Days of XMas format on us....:cool: Squats Mountain Climbers Hip Thrusts Burpees Plank Jumping Jacks Box Jumps |
Re: Mike's Mad Log
[B][COLOR="Red"]20170424[/COLOR][/B]
[B]REST DAY[/B]:zombie: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170425[/COLOR][/B]
[B]Endurance[/B]:run: Woke and decide it was the day to log some serious mileage...since I've been slacking of late. 10 miles in 1:36:37. [B]Mobility [/B] Resistance Band Drills Lat Stretches Adhesive capsulitis release And, a ton of lower body stretching!!!:p |
Re: Mike's Mad Log
[B][COLOR="Red"]20170426[/COLOR][/B]
[B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release 2 x15 each D1/D2, Red band 30 Inclined Push Ups Anterior Deltoid Press 2x10 5# Shoulder Matrix 15# [B]Conditioning[/B] 40 Minutes of HIIT [B]WOD[/B] Birthday workout for a friend. We titled it the Gift of Gab. 19:67 minute AMRAP 4 Toes To Bell 27 KBS 40# Cash Out- 50 Around The World Holds I think that I did around 16 to 17 rounds.....:shrug: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170427[/COLOR][/B]
[B]Hero WOD[/B] [B][COLOR="Blue"]Klepto[/COLOR][/B] 4 RFT 27 Box Jumps 20 Burpees 11 Squat Cleans U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. I had just departed Kabul when this incident occurred. :( Rest easy, Sir!! I scaled box jumps to 20" and cleans were 75#. Completed in 25:00. I think that the box jumps took more out of me that the burpees. :hammer00: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170428[/COLOR][/B]
[B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release 5 x 5 second hold Eccentric Flexion, Red band Anterior Deltoid Press 2x10 5# Shoulder Matrix 15# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170429[/COLOR][/B]
[COLOR="Blue"][B]Hero WOD[/B][/COLOR] Manion 7 RFT 400 meter Run 29 Goblet Squats 25# First Lieutenant Travis Manion, 26, of Doylestown, PA, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek. Scaled Goblet Squats for Back Squats at the park. I completed the WOD in 21:44. Still a challenging workout with less weight. Everyone dug deep to finish this one to pay their respects to 1Lt Manion. Rest Easy! [B]Mobility[/B] Resistance Band Drills Lat Stretches Adhesive capsulitis release |
Re: Mike's Mad Log
[B][COLOR="Red"]20170430[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release Anterior Deltoid Press 3x5 10# Shoulder Matrix 10# [B][COLOR="red"]20170501[/COLOR][/B] [B]Mobility [/B] Resistance Band Drills Lat Stretches Adhesive capsulitis release [B]WOD[/B] 10 Minute AMRAP 20 DUs 10 Push Ups 20 Second Plank 8 rounds [B][COLOR="Blue"]Hero WOD[/COLOR][/B] Trevor For Time (Team of Four) 300 Modified Pull Ups 400 Push Ups 500 Sit Ups 600 Air Squats In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement. My team completed the WOD in 28:10. |
Re: Mike's Mad Log
[B][COLOR="Red"]20170402[/COLOR][/B]
[B]WOD[/B] Three AMRAPs in 30 minutes 10 minute AMRAP 5 Strict Pull Ups 10 Ball Slams 15# 15 KBS 50# Rest 3 minutes Then, 10 minute AMRAP 20 Double Unders 100m Shuttle Sprint 5 Burpees Rest 3 minutes Then,10 minute AMRAP 15 Tire Flips 140# 30 Push Ups 45 Butterfly Sit Ups Scores were 5+5, 6 and 2+15+30+11 [B][COLOR="red"]20170403[/COLOR][/B] [B]Mobility [/B] Resistance Band Drills Lat Stretches Adhesive capsulitis release [B]Conditioning[/B] 42 Minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20170504[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Deadlidts 2-2-2-2-2 225-245-265-295-315# it was awesome getting back to deadlifts!! Doubles were unbroken until the last set. Grip was good but posterior chain wasn't quite there....I took a few breaths and got the second pull in. I knew that I had lost a lot of strength since injuring my shoulder. Today showed me that it is time to reset, and get strong again. [B]Conditioning[/B] 25 minutes of Interval training; used a modified version of the 7 Minute Workout with 2 minute rest between 3 rounds. [B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release Anterior Deltoid Press 3x5 5# Shoulder Matrix 10# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170505[/COLOR][/B]
[B]Mobility [/B] Resistance Band Drills Lat Stretches [B][COLOR="Red"]20170506[/COLOR][/B] [B]Endurance[/B] Ran 1.7 miles as a warm up and verification of run route for my class. [B]WOD[/B] 8 minute AMRAP 5 Goblet Squats 25# 10 Mountain Climbers 15 Snatch Rest 2 minutes Then, 8 minute AMRAP 20 Double Unders 100m Sprint 5 Burpees Rest 2 minutes Then, 8 minute AMRAP 5 Box Jump 22" 10 C&P 25# 15 Butterfly Sit Ups Scores were 10, 5 and 6 rounds. [B]Weightlifting[/B] :weight_l: Squats [I]Warm Up 10 x 135#[/I] 5-5-5-5 225-255-285-315# My legs held up great but felt a bit of pressure on my left shoulder; first time lifting substantial weight in the high bar position since my injury. It wasn't painful but made me aware.... [B]Mobility [/B] Resistance Band Drills Lat Stretches Adhesive capsulitis release |
Re: Mike's Mad Log
[B][COLOR="Red"]20170507[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Manuel[/B] with 20# Vest 5 Rounds for Reps in 50 minutes 3 minutes of Max *Modified Rope Climbs [url]https://www.youtube.com/watch?v=WgOfz8mjUvA[/url] (WSF) 2 minutes of Max Air Squats 2 minutes of Max Push-Ups 3 minutes to Run 400m After the run, rest for the remainder of the 3 minutes before beginning the next round. Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack. Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery. Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family. 518 Reps: 18 rope climbs, 290 Squats and 210 Push Ups; *I counted every third ascent as a standard 15' climb as I had it anchored to my 7' rack.... This is the second Hero WOD that nearly broke me. That third round.....:evilsmile I saw Pukie on multiple occasions and hurt so bad. Extremely humbling...Rest easy, Captain!!! :thanx: [B]Mobility [/B] Resistance Band Drills Lat Stretches |
Re: Mike's Mad Log
[B][COLOR="Red"]20170508[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20170509[/COLOR][/B] [B]Endurance[/B]:run: Used a little of Jeff Galloway's Run/Walk philosophy for today's training. I ran for 4:00 and walked for 1:00. Completed 3 miles in 26:10 which isn't off from my average 3 mile times, and I didn't feel spent afterwards. [B]Mobility and Strength[/B] :weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release 3x5 D1/D2 7/3# Band Iron Cross Stretch [url]https://www.youtube.com/watch?v=cVhyuSC0i8g[/url] (WSF) 3x10 Banded Iron Cross [url]https://www.youtube.com/watch?v=aL0QMnady50[/url] (WSF) Shoulder Matrix 10# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170510[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: I was planning to work deadlifts and came across this....[url]https://www.youtube.com/watch?v=ADchEOnRnnI[/url] (WSF) 5 rds 5 Deadlifts 345# 16" blocks 5 Deadlifts 230# 2" blocks 5 Deadlifts 135# Rested 2 minutes between rounds. [B]Mobility and Strength [/B] :weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release Shoulder Matrix 10# SmashweRX Method #1 [url]https://www.youtube.com/watch?v=CDSLWU2DCUI[/url] (WSF) SmashweRX Method #2 [url]https://www.youtube.com/watch?v=9FpN55EzLMs[/url] (WSF) [B]Partner WOD[/B] 25 Minute Clock One member runs 200m Second member completes AMRAP 12 Split Snatches 25# 12 Box Jumps 20" 12 Push Ups Rest 1 Minute every second round. My partner and I completed 9+10 |
Re: Mike's Mad Log
[B][COLOR="Red"]20170511[/COLOR][/B]
[B]Active Rest Day[/B] I wanted to give my poor shoulder a proper rest, and work some mobility for my hips. My coworker Mary and I had a talk about my hip mobility or lack of.... I'm digging Trevor Bachmeyer and his tips and drills. I already have noticed some degree of change in my ROM since following him. Used the following for hips: SmashweRX Hip Matrix #1 [url]https://www.youtube.com/watch?v=qXuiz9utJVM[/url] (WSF) SmashweRX Hip Matrix #2 [url]https://www.youtube.com/watch?v=_D2x_wCsQcg[/url] (WSF) SmashweRX Hip Matrix #3 [url]https://www.youtube.com/watch?v=XA0kHCniUSU[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20170512[/COLOR][/B]
[B]REST DAY[/B]:snore: I volunteered to lead some fitness demos for a local middle school. I didn't plan on spending the entire day there, but the kids needed some push and I meet some other awesome trainers ranging from CrossFit, Parkour, and Salsa dancing.... I was cooked afterwards, so took the evening to just rest. [B][COLOR="red"]20170513[/COLOR][/B] [B]WOD[/B] Jonesworthy Redux 80, 64, 48, 32, 24, 12 Squat 40, 32, 24, 16, 12, 6 KBS 20, 16, 12, 8, 6, 3 Hand Release Push Ups I exchanged hand release push ups for pull ups in the Gym Jones classic. I used a 40# KB and finished in 10:40. [B]Weightlifting[/B] :weight_l: 5x 135# Front Squat 4 x 2 ATG Front Squats 205# I really struggled to find a solid rack position. My body fought itself for a spell until I settled in but I noticed how much muscle mass that I've lost in the anterior and lateral deltoids. The bar didn't "feel" right and the pressure on my shoulder kept me from doing more weight. [B]Mobility and Strength[/B] :weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release Anterior Deltoid Press 3x5 5# Shoulder Matrix 10# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170514[/COLOR][/B]
[B]WOD[/B] 4 RFT with 90 seconds rest between 16 Cals on Airdyne 16 Sandbag DL 65# 16 Sandbag Cleans/ G2S (alternating each round) 15:45 ~Rest 2 minutes~ 4 RFT with 90 seconds rest between 16m Sandbag Carry 32m Sandbag Shuttle 16m Walking Sandbag Lunges 7:45 ~Rest 2 Minutes~ 4 RFT with 60 seconds rest between 16 Lateral Box Overs 4 Sandbag Front Squats 5:36 [B]Mobility and Strength [/B] :weight_l: SmashweRX Method #1 SmashweRX Method #2 Adhesive capsulitis release Anterior Deltoid Press 1x25 10# Shoulder Matrix 10# [B][COLOR="red"]20170515[/COLOR][/B] [B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170516[/COLOR][/B]
[B]Endurance[/B]:run: Hit the trails for a 4 mile run. I had forgotten how challenging off pavement running can be....The hills did a fine job of jarring my memory...:eek: [B]Conditioning[/B] 30 Minutes of HIIT [B]Mobility [/B] Resistance Band Drills Lat Stretches [B][COLOR="red"]20170517[/COLOR][/B] [B]Conditioning[/B] 30 Minutes of HIIT [B]WOD[/B] 30 minute AMRAP 8 Burpees 20 KBS 40# 6 Burpees 20 KBHP 4 Burpees 20 T2Bell 2 Burpees Goblet Squats, as many reps as possible Rest 90 Seconds I finished with 5 rounds and 160 Goblet Squats. Fashioned this one after 13.1...:smiley_ev [B]Mobility [/B] SmashweRX Method #1 SmashweRX Method #2 I didn't want to overdo it on my shoulder as I will be going to see my PT in the a.m. I don't want to be too sore and not demonstrate good ROM. |
Re: Mike's Mad Log
[B][COLOR="Red"]20170518[/COLOR][/B]
[B]REST DAY[/B] :yawn: I went to PT, and she says that my ROM has gotten better but I need to really improve on strength. I have a series of exercises to do that focus on my serratus and scapular stability/strength. [B][COLOR="red"]20170519[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Deadlifts Warm Up 5x 135# Work Set 5x 225# 5x 315# [B]Auxiliary Work[/B] Ground Base Squat 3 sets 5x 225#[url]https://www.youtube.com/watch?v=u417kGLbMxo[/url] (WSF) KBS 5x 10 70# Catapults 3x 5 30# [url]https://www.youtube.com/watch?v=u417kGLbMxo[/url] (WSF) Seated Rows 3x 10 60# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170520[/COLOR][/B]
[B][COLOR="SeaGreen"]Birthday WOD[/COLOR][/B] Marco X 5 RFT 20 Alternating Snatch 25# 19 Box Jumps 24# 86 Standing Cross Crunches [url]https://www.youtube.com/watch?v=2BO-eJZN3ks[/url] (WSF) Cash Out- 800m Run 18:00 [B]Mobility and Strength[/B] :weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release Banded Serratus Punch [url]https://www.youtube.com/watch?v=6KIkgFN5YRM[/url] (WSF) [B][COLOR="Red"]20170521[/COLOR][/B] [B]Conditioning[/B] 40 Minutes of interval training [B]Circuit Training[/B] 20-1 Box Squats Inclined Push Ups Run around B-Ball Court after each round |
Re: Mike's Mad Log
[B][COLOR="Red"]20170522[/COLOR][/B]
[B]REST DAY[/B]:snore: I.DID.ABSOLUTELY.NOTHING.:D |
Re: Mike's Mad Log
[B][COLOR="Red"]20170523[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Wood[/B] 5 RFT Run 400 m 10 Burpee Box Jumps, 24" 10 SDLHP 95# 10 Landmine Thruster 95#[url]https://www.youtube.com/watch?v=Rl6_tlNRIH8[/url] (WSF) Rest 1 minute Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. I still don't have the strength to get overhead let alone the mobility, so I subbed landmine version for standard thrusters. Completed in 25:00 [B]Spartan WOD[/B] 3 Rds Run 2 minutes 30 second plank Run 2 minutes 30 second hollow hold I covered just under 1.5 miles during this workout. During the last round, I decided to shoot for 1 minute plank and hollow; made the plank but fell short on the hollow..... [B]Mobility and Strength [/B] :weight_l: SmashweRX Method #1 SmashweRX Method #2 Adhesive capsulitis release Serratus Anterior Press 16# [url]https://www.youtube.com/watch?v=udHAp2EStH0[/url] (WSF) 2x10 Banded Iron Cross |
Re: Mike's Mad Log
[B][COLOR="Red"]20170524[/COLOR][/B]
[B]WOD[/B]:run: 4 rounds for quality 200m Run 80-95% 50m Recovery Jog 200m 80-95% 50m Recovery Jog 100m Recovery Walk 4 Single Leg Deadlifts, L&R 25# 4 Sit Throughs 2 Minutes Rest Everyone n class had been dreading this workout, but most found that it was challenging and fun....;) |
Re: Mike's Mad Log
[B][COLOR="Red"]20170525[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: V Squat Warm up 5x 180# 5x3 360# Front squat 10x 45# 5x5 115# RDL 5x 10 80# 3x10 Loaded Lunges 80# Calf raises 3x 20 180# KBS 3x 10 70# [B]Mobility[/B] SmashweRX Method #1 SmashweRX Method #2 [B]Circuit Training[/B] 40 minute Clock 20m Suicides Broad Jumps and 2x 10 Split Jerks Agility Ladder and Lateral Box Overs (four in line) 10 KBS and 10 Butterfly Sit Ups 200m Run Rest 3 Minutes I went through the circuit 5 times. It was hot as hell too!!! [B]Conditioning[/B] 30 minutes of HIIT |
Re: Mike's Mad Log
[B][COLOR="Red"]20170526[/COLOR][/B]
[B]Active Rest Day[/B] I'm so sore from yesterday...I took the day to hydrate, stretch and work some mobility. [B]Mobility[/B] Resistance Band Drills Lat Stretches Corner Stretch Adhesive capsulitis release SmashweRX Method #1 SmashweRX Method #2 SmashweRx Four Shoulder Drills [url]https://www.youtube.com/watch?v=bg4wuVNMiCM[/url] (WSF) SmashweRX Hip Matrix #1 SmashweRX Hip Matrix #2 SmashweRX Hip Matrix #3 |
Re: Mike's Mad Log
[B][COLOR="Red"]20170527[/COLOR][/B]
[B]Endurance[/B] :run: 2 miles following Galloway's Run/Walk Protocols. Finished in 17:50. [B]WOD[/B] 30 Minute AMRAP 300m Run 30 Burpee Broad Jumps 30 Loaded Russian Twists 30# Single Dumbbell Grace 30# Rest 90 Seconds 3+Run+Burpees+Russian Twists [B]Mobility[/B] Resistance Band Drills Lat Stretches Corner Stretch Adhesive capsulitis release SmashweRX Method #1 SmashweRX Method #2 [B][COLOR="red"]20170528[/COLOR][/B] [B]Circuit Training[/B] Tier Workout with 30 seconds per. 12 Days of Christmas format Push Up Sprint Lateral Shuffle to Squat Rotational Planks Squat Jumps Grasshoppers Burpees [B]Mobility[/B] Resistance Band Drills Lat Stretches Corner Stretch Adhesive capsulitis release SmashweRX Method #1 SmashweRX Method #2 SmashweRx Four Shoulder Drills |
Re: Mike's Mad Log
[B][COLOR="Red"]20170529[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [COLOR="blue"]Murph Challenge[/COLOR] For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' Rx and new PR at 49:21!!:pepper: I was worried about the pull ups but they weren't that much of a burden. My daughter struggled with them this year, so her focus is to do better next year. She finished in 1:12:00. I partitioned the workout 5-20-25..... We did the WOD on JBSA-Randolph and there were 10 others participating. [B]Mobility[/B] Resistance Band Drills Lat Stretches Corner Stretch Adhesive capsulitis release SmashweRX Method #1 SmashweRX Method #2 SmashweRx Four Shoulder Drills |
Re: Mike's Mad Log
[B][COLOR="Red"]20170530[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Corner Stretch Adhesive capsulitis release SmashweRX Method #1 SmashweRX Method #2 SmashweRX Biceps Tendon [url]https://www.youtube.com/watch?v=lhebmRQs_rg[/url] (WSF) 10 Serratus Push Up [url]https://www.youtube.com/watch?v=WFUOIQuNZBg[/url] (WSF) Serratus Anterior Press 10# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170531[/COLOR][/B]
[B]Conditioning[/B] 30 Minutes of HIIT [B]WOD[/B] 4 rounds, 6 Minute AMRAP 10 DB Squat Cleans 25# 6 Jackknifes 10 C&P 20 Double Unders 2 Minutes rest between 4 3+6+10+10 3+6+10+8 3+6+10+4 [B][COLOR="red"]20170601[/COLOR][/B] Mainsite WOD 10 200-meter sprints Rest as needed between efforts. Post best and worst times. Best- :31 Worst- :38 [B]Conditioning[/B] I did about 15-20 minutes of interval training with my class. I was pretty gassed from the sprints....:run: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170602[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release SmashweRX Method #1 SmashweRX Method #2 Serratus Anterior Press 10# [B][COLOR="red"]20170603[/COLOR][/B] [B]WOD[/B] 30 Minute AMRAP 20 G2O 25# 400m Anyway DB Carry Rest 2 Minutes 5 rounds 3 Rounds Deadlifts 185#- 60 seconds Lateral Box Overs– 30 seconds Rest 2 minutes 3 Rounds KBS 70#- 60 seconds Airdyne– 30 Seconds Rest 2 minutes 3 Rounds Sledgehammer Slams 20# – 60 Seconds Burpees – 30 Seconds Rest 2 minutes 3 Rounds Power Cleans 115# – 60 Seconds Mountain Climbers -30 Seconds Rest 2 minutes This a total buttkicker!!!!:yikes: Got the idea from Funk Roberts. [B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release Old School Pulley Banded Serratus Punch, Blue Bands SmashweRX Scapulohumeral Rhythm 2.5#(minus OH press)[url]https://www.youtube.com/watch?v=Kpd-EsRygYQ[/url] (WSF) SmashweRX Method #1 SmashweRX Method #2 Serratus Anterior Press 10# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170604[/COLOR][/B]
[B]Endurance[/B]:run: Run/Walk Protocols for 4 miles. I completed in 35:28. I used a 4:00/1:30 ratio and it felt really good. I wasn't gassed afterwards and made a very respectable time; better than some previous 4 milers... [B]Conditioning[/B] 4 rounds of Tabata with Mary. [B]Mobility[/B] Resistance Band Drills Lat Stretches Adhesive capsulitis release Old School Pulley [B][COLOR="red"]20170605[/COLOR][/B] [B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170606[/COLOR][/B]
[B]WOD[/B] [B][COLOR="Blue"]D-Day Tribute[/COLOR][/B] 6 minute AMRAP x 5 Rounds with 20# vest Utah 19 KBS 1.5 pood 44 Sit Ups: 4 rds Omaha 6 Hang Cleans 95# 30 DUs: 3+6+10 Gold 19 D-Ball G2OS 40# 44 Flutterkicks: 3+19 Juno 6 Squats 135# 30 Bench Jump Overs: 4+6 Sword 19 Push Ups 44 Jackknifes: 3 Cash out: 73 cal on Airdyne 6 represents the day of the invasion, the 5 rounds are symbolic of the shoreline being divided into sections: Omaha, Gold, Juno, Sword and Utah, and the repetitions stand for the year and time. Finally, the calories on the AD for the 73rd anniversary. [B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Adhesive capsulitis release Old School Pulley Banded Serratus Punch, Blue Bands SmashweRX Scapulohumeral Rhythm 2.5# SmashweRX Method #1 SmashweRX Method #2 Serratus Anterior Press 10# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170607[/COLOR][/B]
[B]Endurance[/B] :run: Modified Jeff Galloway's Run/Walk protocols for today's session which was dedicated to Global Running Day. Mile One was at 95% ME, then I walked for 400m, jogged 800m, walked 400m and 95% for last mile. I finished in 26:14, and was not as gassed again. I think that next time out, I'll follow the same except run the second mile at about 75% and see how I fare... [B]WOD[/B] AMRAP 30 300m Run 30 KBS 40# 30 Push Ups 30 Butterfly SUs 30 Goblet Cossack Lunges :evilsmile [url]https://www.youtube.com/watch?v=QRvo27fvRJ8[/url] (WSF) 30 Burpees 30 Core Halos 30 KB Squat Cleans [url]https://www.youtube.com/watch?v=pWRs0aiYY8c[/url] (WSF) I was 20 Squat Cleans from completing 3 rounds. Cossacks were the hardest movement tonight.... |
Re: Mike's Mad Log
[B][COLOR="Red"]20170608[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170609[/COLOR][/B]
[B][I]Warm Up[/I][/B] 5:00 on Airdyne 10:00 Dynamic stretching 5x 135# Back Squats [B]Weightlifting[/B] :weight_l: Mainsite WOD Back squat 5-5-5-5-5 225-245-260-285-290# I am satisfied with today's performance but need to get serious about strength again...My shoulder has kept me back, but it's almost a year from when I injured myself initially.... One day at a time though. ;) [B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Corner Stretch Adhesive capsulitis release SmashweRX Method #1 SmashweRX Method #2 SmashweRX Four Shoulder Drill SmashweRX Biceps Tendon :evilsmile 25 Scapular Push Up Serratus Anterior Press 10# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170610[/COLOR][/B]
[B]Circuit Training[/B] 3x5 Dumbbell Complex Romanian DL 50# Row Hang Clean Front Squat 2x15 Snatch, Left and Right 15# Get Up Sit Up, Left and Right 3x20 Lunge with Curl 24# Crush Floor Press 2x5 Single Leg DL, Left and Right 50# Renegade Row, Left and Right [B]Mobility and Strength[/B] :weight_l: Resistance Band Drills Lat Stretches SmashweRX Scapulohumeral Rhythm 2.5# SmashweRX Method #1 SmashweRX Method #2 |
Re: Mike's Mad Log
[B][COLOR="Red"]20170611[/COLOR][/B]
[B]Conditioning[/B] 35 Minutes of HIIT with Mary at the park. :evilsmile [B]Circuit Training[/B] 4 rounds Pulse Lunges, right and left Uneven Push Ups, right and left Single Unders 5m Lateral Shuffles 2 laps around b-ball court after each round. [B][COLOR="red"]20170612[/COLOR][/B] [B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170613[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: 4 rounds 20 DB Crush Press 50# 20 Bent Rows 60# 20 Inclined Push Ups 20 Ring Rows [B]Auxiliary Work, Mobility and Strength[/B] :weight_l: Resistance Band Drills Lat Stretches Corner Stretch SmashweRX Method #1 SmashweRX Method #2 SmashweRX Four Shoulder Drill 4x 10 Banded Iron cross 4x 20 Hammer Curls 30# 4x 20 Kickbacks 4x 10 Serratus Anterior Press, left and right 12# 2x 10 Band Pull Aparts 2x 10 No Money Drill [B]Conditioning[/B] 35 minutes of interval training [B][COLOR="red"]20170614[/COLOR][/B] [B]WOD[/B] [COLOR="Blue"][B]1775[/B][/COLOR] Complete as many rounds as possible in 60 minutes of: 17 power cleans 95# 75 squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round. I completed 4 rounds +17+75+ 200m barbell carry :kicking0: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170615[/COLOR][/B]
[B]REST DAY[/B]:snore: Payed a visit to my PT and she was pleased with my "progress." I had gained 2 degrees more ROM. :rolleyes: I don't have to return for any follow ups, but she invited me to swing in ever so often for mobilizations. :thanx: [B][COLOR="red"]20170616[/COLOR][/B] [B]Endurance[/B]:run: I ran an excellent 3 miles this morning. I didn't go all out but pushed comfortably to maintain a sub 8:30 pace. Didn't quite make it but I was very satisfied. Mile 1- 8:35 Mile 2- 8:12 Mile 3- 8:33 True time was 25:20. [B]Mobility [/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 SmashweRX Four Shoulder Drill |
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