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

Michael A. Jones 09-24-2012 09:03 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120924[/COLOR][/B]

[B]Endurance[/B]

After some stretching and 800m jog, I ran 2.07 miles in 19:22 with 20# vest.

[B][I]CFWU[/I][/B]

[B]WOD[/B]
3 rds

6 C&P 115#
10 KBS 44#
12 box jumps 20"

Cooled down with a light 400m jog and stretching.

Michael A. Jones 09-25-2012 03:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120925[/COLOR][/B]

I had some planning issues with working out today but resolved them by just doing it.....Had my schedule but promised a friend that I'd accompany her to the gym in the afternoon.

[B]Endurance[/B]
10 mile bike ride in 49:37

[B]Conditioning[/B]
Went to circuit training with Brisa to keep her motivated. She will be moving soon, and I did not want to leave her hanging. Completed the 33 stations plus 6 in the 1 hour cap.

[B]Strength[/B]
Deadlifts

5x225 WU
5x260
5x300
5plus1x340

That additional rep took a lot of concentration and willpower. I didn't want to break form, and did not!! :pepper:I was pleasantly surprised that my grip held up....Been having an issue with my thumb for a few days.

Michael A. Jones 09-26-2012 11:00 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120926[/COLOR][/B]

[B][I]CFWU plus 10 KB press 35#[/I][/B]

[B]Strength[/B]
Press

5x95 WU
5x125
5x145
5plus1x165

[B]WOD[/B]
3 rds
5 PP 115#
5 Plyo PU on medball
10 High pulls 75#

Still rather sore from yesterday's circuit.....Was feeling it throughout this training session.

Michael A. Jones 09-27-2012 04:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120927[/COLOR][/B]

[B][I]Stretching, 2x40 rope singles, and standing leg curls[/I][/B]

[B]Strength[/B]
Squats

5x185 WU
5x230
5x265
5 plus 5x300 :holysheep:

I was pleasantly surprised that I did 10 full reps with 300#!!!! Didn't overwhelm me and felt fluid.

[B]WOD[/B]
CFFB WOD

5 RFT
7 BW Squats
7 20" box jumps~1:24

[B]Post WOD[/B]
3 rds

20 KB Russian twists 50#
20 sec planks
20 Reverse crunches

Michael A. Jones 09-28-2012 07:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120928[/COLOR][/B]

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

My wife convinced me to accompany her to a cardio kickboxing class. Her friend just received her cert, and she had her instructor come out.
Great freakin class!!! One hour of asskickory!!!!!!!:pepper:

Michael A. Jones 09-29-2012 06:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120929[/COLOR][/B]

[B][I]800 m jog, 40 jumping jacks, 20 squats and stretching[/I][/B]

[B]WOD[/B]

4 RFT
20 Single unders
10 Cleans 125#
5 KBS 50#
200m run

7:16

2 MINUTES REST

[B]Conditioning[/B]

4 rds on the heavy bag
60:20

Michael A. Jones 09-30-2012 06:44 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120930[/COLOR][/B]

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

Michael A. Jones 10-01-2012 09:16 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121001[/COLOR][/B]

Had a great rest day, and today was such a nice day. It was back to business!!

[B][I]800m job, stretching and light calisthenics[/I][/B]

[B]Endurance[/B]
8.25 mile bike ride in 42:15; it was a bit faster but I had troubles with my new IPhone. First time that I used my sports app and could stop the time.....:o

[B]Conditioning WOD[/B]

Decided to shake things up a bit by doing a FGB style workout. I called it "Fight Gone Ackward." My version had 30 second per five stations.

Rope Undulations, box jumps, push ups, KTE and squats 135#

Finished with 323 reps

Michael A. Jones 10-02-2012 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121002[/COLOR][/B]

[B]Conditioning[/B]

30 minutes of cardio boxing followed by 30 mintes of ab work.

[B]Strength[/B]
Deadlifts

3x225 WU
3x280
3x320
1x360*
2x350

*Failed on second pull, so I scaled down 10#s

I can tell by today's lifts that my upcoming 5/3/1 workouts are gonna be a beast!!!

Michael A. Jones 10-03-2012 06:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121003[/COLOR][/B]

[B][I]Burgener WU, shoulder pass-thrus and stretching[/I][/B]

[B]Strength[/B]
Press

3x95 WU
3x135
3x155
3x175

[B]Conditioning WOD[/B]

5 minute AMRAP
10 DB press 40#
5 Floor release PU
1 C&P 155#
6 rds

Michael A. Jones 10-04-2012 07:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121004[/COLOR][/B]

I'm so glad that Fall is nearing. Cool mornings make for a better run.....Not the blazing heat of South Texas summers:evilsmile

[B]Endurance[/B]
3 miles in 25:49

[B]Conditioning[/B]

30 minutes of cardio boxing followed by 30 minutes of ab work.

[B]Strength[/B]
Squats

3x225 WU
3x245
3x285
3 plus 2x315:pepper:

Michael A. Jones 10-05-2012 07:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121005[/COLOR][/B]

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

Michael A. Jones 10-06-2012 03:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121006[/COLOR][/B]

Began the day with a leisurely 3 mile walk at the Kidney Action Day. Got screened and all the vitals are in order;)

[B][I]CFWU[/I][/B]

[B]WOD[/B]
3 rds
10 KBS 70#
5 KB Thrusters 50#
10 Hammer strikes
5 KB Thrusters 50#
5 Push ups
5 Ball slams 15#

[B]Conditioning[/B]
2 minutes on the heavy bag
2 minutes rope skip
2 minutes on the heavy bag
2 minutes jumping jacks*
1 minute rest and repeat

* Second rd I did high knees

[B]Endurance[/B]
1 mile time trial~ 7:22

I plan on doing this once a month in order to track any progress. My goal is to get down to a 7 minute mile.....;)

Michael A. Jones 10-07-2012 06:24 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20121007[/B][/COLOR]

[B]REST DAY[/B]

:yeahthat:

Michael A. Jones 10-08-2012 11:31 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121008[/COLOR][/B]

Chilly beginning to my workout. 54 degrees is cold for my area during this time of year. Again, it makes for a pleasant time outside though.

[B]Endurance[/B]

12 mile bike ride in 1:07:56. My pace was far slower than usual but I got in a great ride; my legs will thank me later.....:rofl:

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

[B]Skills[/B]
5x5 Cleans 95#
I needed to work my quick lifts and technique since I have neglected this movement lately.

[B]WOD[/B]
10 power cleans 95#
10 KTE
5 power cleans 115#
10 rocking planks
5 power cleans 135#
20 SU
5 power cleans 155#
20 ab wheel roll outs

Michael A. Jones 10-09-2012 02:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121009[/COLOR][/B]

I was feeling really lathargic this morning, so I had to hit the gym before I got down in the dumps. Working out always boosts my mood :pepper:

[B][I]10 hip bridges 135#, 2x30 sec rope singles, and stretching[/I][/B]

[B]Strength[/B]
DL
5x225 WU
5x300
3x320
1x380

[B]WOD[/B]
20 KBS 50#
10 Concentric box jumps 24"
10 DL 275#
1 minute rest
10 KBS 70#
20 Step ups 24"
20 DL 225#

I feel a lot better ;)

Michael A. Jones 10-10-2012 09:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121010[/COLOR][/B]

It's a great day to be alive!!!! Time to hit the road...:run:

[B][I]800m job and stretching[/I][/B]

[B]Endurance[/B]
3 mile run with 20# vest in 29:38. My goal was to run sub 30 minutes. My second mile suck, as usual but my last was a monster. I never really payed much attention to the slight grade on the return. It whooped my tail this morning:eek:

[B]Strength[/B]
Press
5x95 WU
5x145
3x165
1plus2x185 :highfive:

[B]WOD[/B]
3 rds
10 weighted dips 70#
5 PP 135#(140,145 progressively per rd)
30 sec rope undulations

Michael A. Jones 10-11-2012 11:43 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121011[/COLOR][/B]

[B][I]30 air squats, 1 minute jump rope and stretching[/I][/B]

[B]Strength[/B]
Squats

5x225 WU
5x265
3x300
1plus2x335

[B]Conditioning[/B]
30 minutes of cardio boxing
30 minutes ab work

Michael A. Jones 10-13-2012 06:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121012[/COLOR][/B]

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

[B][COLOR="red"]20121013[/COLOR][/B]

[B]Endurance[/B]
10.23 mile bike ride in 56:07

[B]Conditioning[/B]
The wife and I attended a 1 hour XB Kickboxing class with the founder Romeo. He's based out of Vegas and was in town, so his brother's local studios sponsored him. I can tell you that he is a monster!!!! We've attended other classes but he whooped our tails!!:evilsmile Bad *** classes!

[url]http://www.shinealternativefitness.com/instructors/romeo-romero/[/url] (WSF)

Michael A. Jones 10-14-2012 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121014[/COLOR][/B]

[B]REST DAY[/B] :pepper:

Michael A. Jones 10-15-2012 06:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121015[/COLOR][/B]

It was a great day to go out for a run. I did violate one of my rules and ran over 3 miles. Thought I was an actual runner this morning...:rofl:

[B]Endurance[/B] :run:

4.05 miles in 35:43
This wasn't a bad time considering I haven't run over three miles since June.

[B]WOD[/B]
3 minute AMRAP, 10 ea
KBS 50#, push ups and mountain climbers

Rested 1 minute between rds
Rd 1~6
Rd 2~5
Rd 3~5 plus 2 KBS

Michael A. Jones 10-16-2012 07:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121016[/COLOR][/B]

[B][I]1 minute rope singles, 30 one legged deadlift exercise and stretching[/I][/B]

[B]Strength[/B]
DL

5x225 WU
5x265
5x305
5plus1x345

I recalulated/adjusted my weights according to last week's pulls. I didn't add the 10# but rather 5# to gauge where I'm progressing.

[B]Conditioning[/B]

2-15 minute rds on the heavy bag with alternating squats, jumping jacks, kicks and star jumps every 2 minutes. 1 minute rest between the two rds.

Michael A. Jones 10-17-2012 10:55 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121017[/COLOR][/B]

[B]Endurance[/B]
6 mile bike ride in 29:59

[B]Strength[/B]
Press

5x115 WU
5x135
5x150
5 plus 1x170
:yeahthat: I felt really strong on these lifts. I'm glad that I manipulated the weights for this cycle.

[B]WOD[/B]
I modified CFFB DWOD this morning. I was kind of gassed even though I completed the above training.
2 RFT
3 ground to overhead 185
5 Strict pull ups
10 TTB
4:42

[B]Post WOD[/B]
2 rds
40 sec plank ladders
50 crunches
20 reverse crunches
20 alternating hip raiser, ea leg....best term for them:shrug:

Michael A. Jones 10-18-2012 03:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121018[/COLOR][/B]

Today is my B-Day, so I just did my scheduled workout and I will be relaxing the remainder of the day :)

[B][I]CFWU minus pull ups and dips, and 1 minute rope jumps[/I][/B]

[B]Strength[/B]
Squats

5x225 WU
5x235
5x275
5 plus 3x310

Michael A. Jones 10-19-2012 08:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121019[/COLOR][/B]

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

Michael A. Jones 10-20-2012 05:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121020[/COLOR][/B]

The family and I ran in the Foam Fest Run in Burnet this morning. It was a fun obstacle race!! The wife and daughter completed the 1 mile course; it was their first race, and I ran the 5k.

Michael A. Jones 10-22-2012 10:06 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121021[/COLOR][/B]

[B]REST DAY[/B]

I was feeling pretty blah....So, I took the day off and did nothing but stretch and hydrate.

[B][COLOR="red"]20121022[/COLOR][/B]

[B]Endurance[/B]

I hit the park trail and ran 3.14 miles in 26:44. I could have run a bit faster but didn't put enough heart into it.....:shrug:

[B]Skills[/B]
Burgener WU and took 10 minutes to work OHS technique; 5 minutes with an empty bar and 5 with 95#. I went from snatch balance to squats. I still suck but I have to start doing all of the stuff that I am weak at and/or suck at...:p

[I][COLOR="Blue"]"Find your weaknesses, make friends with them, then beat them to death."~Chris Spealler[/COLOR][/I]

[B]WOD[/B]
3 rds
3 Front squats 225#
5 Sotts press 35# KBs
7 Squat jumps

Michael A. Jones 10-23-2012 08:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121023[/COLOR][/B]

[B][I]2 minute rope singles, 20 one legged deadlift exercise and stretching[/I][/B]

[B]Strength[/B]
DL

3x225 WU
3x285
3x325
3plus1x365

All of my pulls felt really good. The bonus rep took some effort but I summoned some mojo, and remembered to "turn the light switch on"; a term I heard the other day from Crossfit Journal. I kept everything tight, and the BB close to my thighs. Great cue!!

[B]Conditioning[/B]

I meant to attend XB class tonight but my youngest was receiving honor roll recognition, so we went to cheer her on. Instead, I did two 8 minute rds on the heavy bag with alternating squats, jumping jacks, kicks and star jumps.

Michael A. Jones 10-24-2012 10:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121024[/COLOR][/B]

[B]Endurance[/B]
6.11 mile bike ride in 28:20

[B]Strength[/B]
Press

3x95 WU
3x140
3x160
2x180 (failed third rep)
1x175

[B]WOD[/B]
4 Rds
4 DL 235#
8 Press 100#
4 KBS 70#
8 Plate raises 35#

Michael A. Jones 10-25-2012 06:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121025[/COLOR][/B]

[B][I]Stretching, reverse hypers and 1 minute rope jumps[/I][/B]

[B]Strength[/B]
Squats

5x225 WU
3x255
3x295
3 plus 1x325

[B]Conditioning[/B]
30 minutes XB and 30 minutes abs

Michael A. Jones 10-27-2012 09:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121026[/COLOR][/B]

[B]REST DAY[/B]

[B][COLOR="red"]20121027[/COLOR][/B]

I had a very busy day today.....First time that I can recall that I didn't have the time to workout.:(

[B]Endurance[/B]

8 mile ride in 46 minutes

Michael A. Jones 10-29-2012 11:08 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121028[/COLOR][/B]

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

[B][COLOR="red"]20121029[/COLOR][/B]

Back to business!!!

[B][I]800m job and stretching[/I][/B]

[B]Endurance[/B]
It took all of my motivation to get out and run in the cold....45 degrees is arctic like for San Anton, and I don't care much for running but it's a necessity.

3 miles in 26:21

[B]WOD[/B]
I went outside the normal and worked machines this morning. I know how one can get stuck in routine, and routine kills....

Low row- 3x145
Lat pulldown- 3x160
Pull ups 3x5
Torso rotations, 15 ea side- 90, 115, 130 and 150
SU- 3x130
Back extensions- 3x200

Michael A. Jones 10-30-2012 02:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121030[/COLOR][/B]

[B]Endurance[/B]

10.22 miles in 50:45

[B]Strength[/B]
Deadlifts
3x225 WU
5x305
3x345
1plus1x385 [B][I] Boss[/I][/B]!!

[B]Conditioning[/B]

1 hour of XB and abs

Michael A. Jones 10-31-2012 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121031[/COLOR][/B]

Happy Halloween!!

[B][I]CFWU plus 2 minutes of single unders[/I][/B]

[B]Strength[/B]
Press
3x135 WU
5x150
3x170
1plus1x190

I surprised myself because I was feeling sluggish all day, and had to drop weight last cycle on this phase of presses.

[B]Conditioning[/B]
6rds on the heavy bag
3 min rds:45sec rest

Michael A. Jones 11-01-2012 10:56 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121101[/COLOR][/B]

New month, new limits unveiled.....

I began the day with a nice run on one of my favorite trails. I've become very acquainted with the route, and use it to my advantage. Been following some pointers from Active.com on how to be more proficient at running. It seems to me working :D

[B]Endurance[/B]
3.06 miles in 26:11

I want to get back to running 5k in under 24 minutes. I'm getting there....My splits were 8:19, 8:23 and 9:00. Work in progress.

[B]Strength[/B]
Squats
3x225 WU
5x270
3x310
1plus1x345
I've been experimenting with foot placement and some new stretching techniques. I like what I'm seeing thus far:D

Michael A. Jones 11-02-2012 10:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121102[/COLOR][/B]

[B]Active Rest Day[/B]

8 rds on the Heavy bag~45:30

During the 30 sec rest period, I knocked out 20 reps of the following per rds: SU, squats, jumping jacks, leg lifts, split squats, crunches, mountain climbers and squat jumps.

Finished off with 100 crunches and 50 KTE.

Michael A. Jones 11-03-2012 09:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121103[/COLOR][/B]

I went with an odd object workout tonight. I wanted to do something outside my norm...

[B][I]CFWU[/I][/B]

4 rds
6 sandbag lifts 85#
4 Atlas stone G2S 95#
60 rope undulations
4 HSPU
40' Farmer walk with two 45# plates

Michael A. Jones 11-04-2012 07:06 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121104[/COLOR][/B]

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

Michael A. Jones 11-05-2012 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121105[/COLOR][/B]

Very busy day.....

[B]Endurance[/B]
8.30 mile ride in 39:32

Michael A. Jones 11-06-2012 08:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121106[/COLOR][/B]

[B]Endurance[/B]
2 minute jog, then a quick 2.01 miler in 16:41. Surprisingly, my second mile was faster than my first. That never happens.....I would still like to get back to my sub 15 minute two milers like when I was in the Army.

I'm foregoing deload week again. Not sure if it's really beneficial. I might be looking into trying Stronglifts 5x5 after this next Wendler cycle......I've made a lot of progress(I think) but want to add some more dimension.

[B]WOD[/B]
3 RFT
3 DL 315#
5 KBS 70#
7 HSPU
3:52

[B]Conditioning[/B]
An hour of XB and abs


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