CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 04-17-2018 07:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180416[/COLOR][/B]

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

[B][COLOR="red"]20180417[/COLOR][/B]

[B]Endurance[/B]

I decided to go old school and do a ruck march. I loaded up my pack with 35# and used a 9# weight bar to replicate a rifle.
I wanted to adhere to EIB standards and hold a 15 minute mile pace.
Finished 4 miles in 57:11. :highfive:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill

Michael A. Jones 04-18-2018 08:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180418[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
I used the wave loading method for today's pulls.
Deadlifts
2 sets 3-2-1
241-279-316#(65-75-85% 1RM)

I really liked this method but don't want to become complacent....Besides, I wouldn't be able to handle the increased weight following the same scheme. but, I will use it in the future.

Squats
3x10
304-285-247#(85-75-65% 1RM)

[B]Conditioning[/B] HIIT Pyramids 1-10
Squat Jumps+Push Ups
Lunges+Mountain Climbers
Jumping Jacks+Sit Ups
Plyo Skaters+Shoulder Taps

I took about 90 seconds to 2 minutes rest between each, and finished in 19:55.

[B]WOD[/B]
AMRAP 10 for 2 Rounds
10 Squat Thrust High Pulls, 40#
10 Sit Ups
10 KBS
Rest 2 Minutes
6, 6+20 :pepper:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill

Michael A. Jones 04-19-2018 07:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180419[/COLOR][/B]

[B]Endurance[/B]:run:

I went for a long run this morning. Six miles was my goal and to try to slow my pace in order to maintain a 9-10 minute mile....

I find these runs to be harder. More focus is required to keep from speeding up, and was more mental.

I finished in 55:57.

Michael A. Jones 04-20-2018 08:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180420[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill
Thoracic Matrix [url]https://www.youtube.com/watch?v=P0NR1g26ZnQ[/url] (WSF)

Michael A. Jones 04-22-2018 04:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180421[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
Van Aalten
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)
One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.

[I]Sergeant (SGT) Alexander Van Aalten, 21, of the Cumberland Cove community near Monterey, Tennessee, died during combat operations in Afghanistan on Friday, April 20, 2007. SGT Alex Van Aalten volunteered for a mission to rescue a Dutch Soldier stuck in a minefield. That morning as he attempted to rescue a Dutch Corporal, Cor Strik, a land mine required his last full measure.

SGT Alex Van Aalten was posthumously awarded the Bronze Star, Purple Heart, and the Netherlands Decoration of Merit of the Minister of Defense in Gold. He is buried in Section 60 of the Arlington National Cemetery in Arlington, VA, next to the Pentagon.[/I]

We subbed the row with 600 Jumping Jacks, and T2B with Medball Sit Ups.

My daughter and I scored 142.:kicking0:

Rest easy, Sergeant!!

[B]Circuit Training[/B]
Based on Hurricane Training style...

200m Run prior to each round.
Each station requires 2 rounds with 20 reps each and 2 minutes rest, then rotate.

We had four stations with five movements each.

[B][COLOR="Red"]20180422[/COLOR][/B]

[B]Circuit Training[/B]
Visited my coworker at her class this morning.

Six stations for 1 minute each. We did three rounds.
Swimmers
Crab Kicks
Calf/Toe Raise
Plank Up Downs
Strict Press
Hamstring Curls

[B]Endurance[/B]:run:
3 miles in 27:39

First miles was at race pace, then slowed to "yellow zone" for 800m. Reversed the process on the way back.

I ran on "foreign land" and didn't take the hills into account.:evilsmile Still had a respectable time, and fulfilled my end state.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Tillman[/B]
7 RFT
7 Deadlifts, 315#
200 meter Sprint
15 Pull Ups
45 seconds Rest

[I]Patrick Daniel Tillman (11/6/764/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.[/I]

Rx 25:45

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes
Thoracic Matrix

Michael A. Jones 04-23-2018 08:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180423[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes
Thoracic Matrix

Michael A. Jones 04-24-2018 07:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180424[/COLOR][/B]

[B]Circuit Training[/B]

:20 Lunge Burpees
:40 Grasshoppers
1 Minute Box Plank

1-10 reps as high as possible each circuit

Circuit 1 for :90
Hammer Curl to Half Press, left and right
Rest :90
Circuit 2
C&P to Rack Squat, left and right
Rest :90
Circuit 3
Floor Press to Bridge, left and right
Rest :90
Circuit 4
Side Bend to 45 Degree Lateral Raise
Rest :90
Circuit 5
Row to Romanian Deadlift
Circuit 6
Goblet Squat to Torch Press

Scored: 5,5,6,6,7,6

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes

Michael A. Jones 04-27-2018 05:35 AM

Re: Mike's Mad Log
 
[B][B][COLOR="Red"]20180425[/COLOR][/B][/B]

[B]Weightlifting[/B]:weight_l:
Squats
3x10
*323-304-285#

*6 reps, then had to rerack. My glutes were on fire, so I broke this set up. Hit three more reps but failed on the last.

I'll revisit this scheme next week and use a lower percentage on the initial set; maybe 82 versus 85%....

Deadlifts
Block Pulls from calf height
3x5 334#

I used my hex bar for this portion.

Deficit, 25# bumper
2x6 245#

I went to these to help with speed from the floor.

Snatch Grip
2x10 185#

Decided to incorporate these to increased strength off the floor. Worked my traps and upper back like I never imagined....:evilsmile

[B][COLOR="Red"]20180426[/COLOR][/B]

[B]Endurance[/B]:run:
4 miles in 34:21

[B]WOD[/B]
4 RFT
26 Hang Power Snatch, left and right, 30#
20 Goblet Squat
18 Push Press, left and right
Run 200m
18:35

[B]Conditioning[/B]
HIIT for reps, 30:30 x 3
Vertical Jump to Tuck Jump
Sprinters [url]https://www.youtube.com/watch?v=rtCuMXgjxwo[/url] (WSF)
Shoulder Taps
Squat Jumps
Crossover Crunch
[url]https://www.youtube.com/watch?v=ZL9Y-IIedb0[/url] (WSF)

132, 140, 145

This was a tough and challenging session but I gained strength once I attained a good pacing.

Michael A. Jones 04-27-2018 08:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180427[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility and Recovery[/B]

Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes

I used my wife's mobile ultrasound on my shoulder today; 20 minutes. Too soon to say how well it will work but she swears by it...:shrug:

Michael A. Jones 04-28-2018 04:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180428[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
Iron Ranger
For Time
22 second Silence
94 Goblet Squats,1.5 pood
94 Push Ups
94 Sit Ups
94 Russian KBS
22 Burpees

[I]Created to honor Army Ranger SGT. Joshua Rodgers, when he was laid to rest. Born August 22, 1994, he was killed in action April 27, 2017 in Nangarhar Province during a joint operation with Afghan forces.

The name "Iron Ranger" is from Josh's high school football mascot, the Ironmen and his position as a Ranger in the US Army. The 94 reps represent his year of birth (1994). The 22 represent his high school football jersey number, his date of birth, and how old he was when he died.

Surviving are his parents, Kevin and Vonda Rodgers, Bloomington; two sisters, Emily Rodgers and Hannah (Nathan Iloilo) Rodgers, Bloomington; a brother, Ashton Rodgers, Bloomington; a niece, Victoria Rodgers, Bloomington; grandparents, Russ and Diana Coulter, Gibson City, and Christine Rodgers, Bloomington; aunts, uncles and cousins, Duane, Trish, Makayla and Delanie Fisher, Aurora, Colo.; Joe and Carrie, Tyler, Cecil and Charlie Rodgers, Bloomington; and Dan, Marcie and Charlotte Rodgers, Janesville, N.Y.[/I]

I decided to partition rather than try pushing through this workout since I was a bit beat down from the week's workouts.

I did 8 rounds of 11 besides the Burpees (2 rounds), and did the last round of 6. Finished in 15:50. RLTW and rest easy, Sergeant!!

[B]Weightlifting[/B] :weight_l:
2 rounds each with 90 seconds rest
Supersets
15 Dumbbell Chest Press, 30#
12 Neutral Grip Pull Ups

15 Incline Chest Press
15 Single Arm Row, left and right, 45#

15 Dumbbell Upward Flyes, 15# [url]https://www.youtube.com/watch?v=Vzr1P10sftA[/url] (WSF)
15 Supported Bench Row, 30# [url]https://www.youtube.com/watch?v=c5K07UqQjvY[/url] (WSF)

[B]Mobility and Strength[/B]
Resistance Band Drills
Lat Stretches
2 x 15 No Money drill, red band
2 x15 each D1, Black band :evilsmile
2x 15 IR/ER, Blue band
2x 15 Plyo Solo Toss @ 2:0, 15# [url]https://www.youtube.com/watch?v=auGffH3rrK4[/url] (WSF)

Michael A. Jones 04-29-2018 08:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180429[/COLOR][/B]

[B]Endurance[/B] :run:

4 miles in 36:29. I had planned on running slower.....:rolleyes:

[B]Circuit Training[/B]
2 rounds each

20 Shoulder Taps, 10#
30 Front Squats, 20#
40 Mountain Climbers

15 Side Planks
15 Toe Touches
1 Minute Plank, then

1 Minute High Knees
10m Walking Lunges with rotation

Michael A. Jones 05-01-2018 07:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180430[/COLOR][/B]

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

[B][COLOR="red"]20180501[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]T.U.P.[/B]
15-12-9-6-3
Power Cleans, 115#
Pull Ups
Front Squats, 135#
Pull Ups

[I]U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, Afghanistan. The 30-year-old, nicknamed "The Unquiet Professional," was assigned to the 4th Battalion, 1st Special Forces Group (Airborne), Joint Base Lewis-McChord, Washington. Simpson is survived by his wife, Krista; sons, Michael, 5, and Gabe, 3; sister, Abigail; brother, David; parents, Michael W. and Barbara; and many other friends and family.[/I]

Scaled cleans to 115#; still gunshy about them...:o Practiced butterfly pull ups and completed in 14:40. Rest in Peace, SSG Simpson!!

[B]Conditioning[/B]
HIIT for reps, 30:30 x 5
180 Degree Jumps
Plank Jacks
Lateral Touchdowns [url]https://www.youtube.com/watch?v=EbwxLEKPCIU[/url] (WSF)
Crab Toe Touch
Mountain Climbers

Object is to count reps per round and match intensity over subsequent rounds.
Scored 170, 185, 196, 220 and 226 :evilsmile

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes

Michael A. Jones 05-02-2018 08:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180502[/COLOR][/B]
[B]Weightlifting[/B] :weight_l:
Squats
3x10
311-304-285#

Revisited the scheme from last week and used 82% on the first set.

Deadlifts
Block Pulls, 4"
3x1 355#

3 rds
10 KBS, 80#
15 Bent Over Rows, 70#

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 10 minutes

Michael A. Jones 05-03-2018 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180503[/COLOR][/B]

[B]Endurance[/B] :run:
2.5 miles in 22:30. This was supposed to be a light run to shake off some soreness. I'm really thinking about switching back to my Brooks for slower paced workouts; Altras are awesome but I've been running almost too efficiently...:cool:

[B]WOD[/B]

8 Minute AMRAP for 3 Rounds

Run 200m prior to each couplet

2 Rounds
20 C&P
20 Push Ups, then R.A.T. (Remaining Allocated Time)Goblet Lunges

2 Rounds
20 High Pulls
20 Pull Ups, then R.A.T. Squat Jumps

2 Rounds
20 DBS
20 Single Leg Deadlifts, then R.A.T. Flutterkicks

2 Minutes rest between couplets.

Scored 70, 100 and 300

Michael A. Jones 05-05-2018 01:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180504[/COLOR][/B]

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

[B][COLOR="red"]20180505[/COLOR][/B]

[B]Circuit Training[/B]
We did some Hurricane style circuits at the park this morning.

40 Minute Clock
Run 120m prior to each rounds; 3 Rounds per station with 10 reps

Front Squats, 25#
High Pull
Back Squat

Sandbell Halo, 12#
Wood Chop
Lateral Lunge Touchdowns [url]https://vimeo.com/172123248[/url] (WSF)

Declined Box Push Ups
Box Straddle Jumps
Standing Knee to Elbow

OH Lunges, 50#
Triceps Press, 35# [url]https://www.youtube.com/watch?v=ARg0k-D3Dpc[/url] (WSF)
Oblique Twists, 35# [url]https://www.youtube.com/watch?v=flYbOp-tNic[/url] (WSF)

I completed the full workout, rest 4 minutes and finished the first station again.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes

Michael A. Jones 05-07-2018 08:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180506[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Lovelace[/B]
For Time
5 mile run
6 minute Plank Hold (cumulative)
20 Burpee Pull-Ups
160 Walking Lunges
64 Push Ups
64 Sit Ups

[I]Created in honor of James Derek Lovelace of Thomasville, GA, USA.
At the time of his passing, on May 6 2016, he was doing introductory water training in Coronado to be a SEAL. The workout's total # of reps equal 319 which was Derek's BUDS class number.[/I]

Rx in 1:15:45. The hardest part was the lunges....:devil:

Fair winds and following seas, James!!

[B][COLOR="Red"]20180507[/COLOR][/B]

[B]Active Rest Day[/B]

I did a bit of core work with class.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes

Michael A. Jones 05-09-2018 08:44 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180508[/COLOR][/B]

[B]Endurance[/B] :run:

4 mile foot march with 35# pack and I wore my plate carrier, 10#. I wanted more challenge, so I went to the park to get off road and with elevation.

My goal was to maintain a 15 minute mile....I was not successful across the first two miles, but stepped it up on the back half.

Finished in 59:10.

[B]Circuit Training/Weightlifting[/B] :weight_l:

I followed this with mods; upward fly for raises and Pendlay Row for bent over rows [url]https://www.youtube.com/watch?v=gCoAUAFJ6SQ[/url] (WSF)
1. One arm shoulder press, 30#
2. Front raises / Biceps curls, 25#
3. Triceps Push Ups (On KB )
4. One arm rows, 70#
5. Lower back extensions

I completed 4 rounds.

Michael A. Jones 05-10-2018 08:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180509[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
15 C&J, 30#
30 Single/15 Double Unders
15 C&J
Rest 1 Minute every other round

8 rounds :devil:

[B][COLOR="red"]20180510[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Front Squats
3x5
135-165-195#

Oh how I've missed these!!! The only problem was lack of musculature in my shoulders to cushion the bar...:crybaby0:

[B]WOD[/B]

30 Minute AMRAP
Divided your bodyweight by weight used for WOD. Number is rep scheme.
Squat Cleans
Plank Jacks
Floor Press, left and right
Every 5 rounds, completed 10 Tuck Jumps and rest 1 Minute

I used a 35# DB at 205#, so reps were 6(rounded up).

I completed 22 rounds+12

[B]Conditioning[/B] Sparingly did some interval training with my class tonight.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes

Michael A. Jones 05-13-2018 09:11 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180511[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Vegher Drill for about 15 minutes
Functional Movement Plane Matrix [url]https://www.youtube.com/watch?v=a6cKcBEUPOM[/url] (WSF)

[B][COLOR="red"]20180512[/COLOR][/B]

[B]WOD[/B]
Every 3 Minutes for 8 Rounds
200m Run
25 KBS, 1.5 POOD
15 Push Ups

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Desforges[/B]
5 Rounds For Time
12 Deadlifts, 225#
20 Pull Ups (some assisted)
12 Clean-and-Jerks, 95#
20 Knees to Elbows

[I]U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his parents David and Arlene, and his loving sister Janelle.
[/I]

Completed in 25:50. Semper Fidelis, Sergeant!!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides [url]https://www.youtube.com/watch?v=LcuPorXgSio[/url] (WSF)

[B][COLOR="Red"]20180513[/COLOR][/B]

[B]Endurance[/B]:run:

200m hill repeats....:evilsmile

I ran these as a strides drill, and jogged down as recovery. The slope was 6% which was perfect for what I wanted to work.

I ran 8 laps equaling 2 miles. :kicking0:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 05-15-2018 08:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180514[/COLOR][/B]

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

[COLOR="red"][B]20180515[/B][/COLOR]

[B]Endurance[/B]:run:

6.6 mile trail run this morning. The humidity was insane which made the run more laborious.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Joshie[/B]
3 RFT
21 Dumbbell Squat Snatches, Right Arm (40/25 lb)
21 L Pull-Ups
21 Dumbbell Squat Snatches, Left Arm (40/25 lb)
21 L Pull-Ups

[I]In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.
[/I]

I scaled to 35#, did hang snatches and only did L Pull Ups during initial round. After that, I did inverted rows.
I was gassed after my run.....Finished in 25:00.

Rest easy, Staff Sergeant!!

Michael A. Jones 05-16-2018 08:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180516[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deficit Deadlifts, 2.5"
4x5 275#

[B]Strength and Mobility [/B] :weight_l:
3 rds
20 Serratus Rows, black bands [url]https://www.youtube.com/watch?v=X7seLhFckR4[/url] (WSF)
20 each Functional Movement Plane Matrix

Passive Hang [url]https://www.youtube.com/watch?v=iIVg_KK_Uzs[/url] (WSF)
3 x :30

Michael A. Jones 05-17-2018 08:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180517[/COLOR][/B]

[B]WOD[/B]
27-21-15-9
AD for Cals
Sandbag Cleans, 55#
Front Squats
Burpees over Bag

24:04

Cash Out- 10 Medicine Ball Catapults, 40# [url]https://www.youtube.com/watch?v=kaWzXCNnAGo[/url] (WSF)

[B]Strength and Mobility[/B] :weight_l:
SmashweRx Bulletproof System [url]https://www.youtube.com/watch?v=vsdkQWTU1HU[/url] (WSF)

I love Trevor's videos!! I have found a lot of relief and regained needed ROM by following his advice.
Honestly been slacking lately and wanted to reengage working on my shoulder...Since I have not been able to get back into PT of late, I figured that this is my best option.
This system lit me up!!! :yikes: But, I can say that I felt significant improvement after doing the drills throughout the day.

Michael A. Jones 05-19-2018 02:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180518[/COLOR][/B]

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

[B][COLOR="red"]20180519[/COLOR][/B]

[B]Endurance[/B]:run:
I ran a 5k this morning to help motivate my class participants. Nothing glamorous...Finished in a decent 27:15.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Harper[/B]
AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups- Scaled to HRPU
15 Power Cleans (135/95 lb)-Scaled to DB Hang Cleans, left and right
21 Air Squats
400 meter Run with a DB, 35#

[I]Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.[/I]

5+60

Rest in Peace, Brad Harper!!

[B]Bootcamp[/B]

Since today is Armed Forces Day, I put together a workout using the five service branches.

[B]Army-[/B] 800m hump with 20# sandbag
[B]Navy[/B]- 4 rds 20 Flutterkicks, 20 Swimmers and 5 Burpees
[B]Air Force-[/B] 4 rds 20 Squat jumps and 60 Single unders
[B]Marines[/B]- 4 rds 20 Push press, 15# and 10 Walking Lunges w/DB
[B]Coast Guard[/B]- 4 rds :40 Hollow hold and 20 Push ups

I finished in 24:00.

[B]Strength and Mobility [/B]:weight_l:
SmashweRx Bulletproof System

Michael A. Jones 05-22-2018 08:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180520[/COLOR][/B]

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

[B][COLOR="red"]20180521[/COLOR][/B]

[B]Chipper Circuit Training[/B]
20s
Burpees
Ball slam, 30#
Russian twists
Sit Throughs

30 Squat Jumps
60 Single Unders
30 Renegade Rows, 30#
:60 plank

:60 High Plank
60 Mtn Climbers
60 DB Uppercuts, 10#

40s
Step and Press, 35#[url]https://www.youtube.com/watch?v=0ogD0g85qEY[/url] (WSF)
Cossack Squats
Shoulder taps
Flutterkicks


50s
Skaters
Dead row, 45#
Jackknifes

200m Run
40 Sit-ups
30 walking lunges
20 Pull Ups
10 HRPU

32:23

[B]Strength and Mobility [/B]:weight_l:
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B][COLOR="red"]20180522[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Lee Rigby[/B]
For Time
22 calorie Row- Airdyne
25 Squat Cleans (42.5/30 kg)-95#
22 Double-Unders
25 Bar Over Burpees
22 Double Unders
25 Push Presses (42.5/30 kg)
22 Double-Unders
25 Pull Ups
22 calorie Row

[I]Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humurous, generous and loving. He was tragically killed on May 22, 2013 in an attack close to his home barracks. Drummer Rigby, 25 from Manchester, leaves behind a two year old son, Jack, his mother and step-father and four sisters.[/I]

Completed in 14:26. Rest easy, Lee!!

[B]Weightlifting[/B]:weight_l:
Inclined Bench Press, DB, 35# 3x10
Barbell Row, 95# 3x10
Single Arm Landmine Press, empty bar 3x15
Single Arm Straight Pull Down, blue band 3x20 [url]https://www.youtube.com/watch?v=oDNVMEyRDlk[/url] (WSF)
Inclined Bench Alternating Biceps Curls, 20# 3x20
Inclined Bench Triceps Press, 20# 3x20

[B]Strength and Mobility [/B]:weight_l:
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 05-23-2018 08:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180523[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Front Squats
Warm Up 10 x 135#
4x4
225-245-265-285#

Back Squats
2x6
295#
325#

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Wood[/B]
5 RFT
Run 400m
10 Burpee Box Jumps
10 High Pulls, 30#
10 Thrusters, 30#
Rest 1 minute
[I]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. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.[/I]

Completed in 22:40.

Rest in Peace, Sergeant Wood!!

Michael A. Jones 05-24-2018 08:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180524[/COLOR][/B]

[B]Endurance[/B]:run:
Logged 4 miles in 35:19. Thought I was running in a sauna.....:eek: It was so humid that the roads were saturated without it raining.

[B]WOD[/B]
E2MOM for 28

10 Mountain Climber Push Ups, then

Snatch AMRAP with time remaining, 30#

60 Single Unders, then

Goblet Squats AMRAP with time remaining, then

Rest

Total score 520 reps

[B]Strength and Mobility [/B] :weight_l:
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slide

Michael A. Jones 05-28-2018 07:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180525[/COLOR][/B]
[B]REST DAY[/B]:yawn:

[B][COLOR="red"]20180526[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD [/COLOR][/B]
[B]Gator[/B]
8 Rounds For Time
5 Front Squat, 185#
26 Ring Push-Ups

[U][I][U]U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.[/U][/I][/U]


Rx In 12:02

RLTW!! Rest easy, Gator!!

[B][COLOR="Red"]20180527[/COLOR][/B]
[B]REST DAY[/B]

Michael A. Jones 05-28-2018 05:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180528[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Murph Challenge[/B]
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

[I]In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.[/I]

My daughters joined my this afternoon for the WOD. I went Rx and finished in 48:12, my eldest scaled to 8# vest and ring rows 1:15:00, and youngest went without a vest and ring rows 1:29:12.

Remembering all the men and women who have been lost....Until We Regroup!!

Michael A. Jones 05-29-2018 07:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180529[/COLOR][/B]

[B]Endurance[/B] :run:

A little 2 mile recovery run this morning. Tried to cruise this one but still finished in 18:09....:shrug:

[B]WOD[/B]
3 Rounds
10 American KBS, 40#
20 Butterfly Sit Ups

Michael A. Jones 05-30-2018 07:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180530[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squats
3x3 225#, ATG

Front Squats
3x3 185#, ATG

Kang Squats [url]https://www.youtube.com/watch?v=C6kQRA3pEws[/url] (WSF)
3x5 95#

Bulgarian Squats
2x10 90#

Kang squats are legit!!!:thumbs_up

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 05-31-2018 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180531[/COLOR][/B]

[B]WOD[/B]
Used my old calendar WOD format today.

31 Minute AMRAP
5 Pull Ups
20 C&P, 35#
18 DB Kang Squats

Lost count after 8 rounds with about 11 minutes remaining. I met my friend's mother and we got to discussing her scaling options if she joined in class.

[B]Conditioning[/B]
5 rounds
3 x1 minute intervals

Tonight's session was cardioboxing focused.

Michael A. Jones 06-02-2018 04:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180601[/COLOR][/B]

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

I felt beat down this week, so took full advantage of a day off.

[B][COLOR="red"]20180602[/COLOR][/B]

[B]WOD[/B]
10 Rounds
10 Alternating Lunge With Squat Jump [url]https://www.youtube.com/watch?v=Q-3wqWO974g[/url] (WSF)
:30 sec Squat Hold
10 Burpees
: 30 sec High Plank Hold
200m Run

[B]Circuit Training[/B]
Begin with 5 Intervals
45:15
Burpees
Skaters
Jabs
Lateral Touchdowns
Phantom Ropes
Rest 1 Minute, then

4 rds
8 Push Ups
16 Sit Ups
8 Overhead Lunges

8 DB Rows, 24#
16 Crossover Crunch
8 Front squats

8 Banded W Pull
16 Sumo Crunch
8 Cossack Squats

8 Dips
16 Sit Throughs
8 Broad Jumps

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRx Shoulder Impingement [url]https://www.youtube.com/watch?v=WDIXTmuga4M[/url] (WSF)

Michael A. Jones 06-05-2018 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180603[/COLOR][/B]

[B]Endurance[/B]:run:

4.4 mile run in 41:56. The heat and humidity almost made me change my mind about running....

[B]Conditioning[/B]

Quick interval class with Mary.

2 minutes each of
Burpees, Sit Ups, Push Ups, Plank, Walking Lunges, Superman

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRx Shoulder Impingement

[B][COLOR="Red"]20180605[/COLOR][/B]

I saw my PT after a two month wait....She reviewed my x rays and said that I had an abnormality around my coracoid. Nothing to be worried about though; small bony spur and sutures from surgery.

She told me don't try to limit myself unless I have pain.

[B]Mobility[/B]
SmashweRx Shoulder Impingement
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B][COLOR="red"]20180605[/COLOR][/B]

[B]WOD[/B]
3 Rounds
16 KBS, 1.5 pood
16m Shoulder/Suitcase Carry, 60/1.5 pood [url]https://www.youtube.com/watch?v=trfIb8YWg58[/url] (WSF)
16 Sandbag Cleans
16m Shoulder/Suitcase Carry
4 Get Ups [url]https://www.youtube.com/watch?v=v1FXElnGdBc[/url] (WSF)

2 Rounds
48m DBall Shoulder Carry, 40#
48 Catapult

2 Rounds
48m DBall Squat and Throw
48m Catapult

50 Cal Airdyne Sprint

[B]Conditioning[/B]
12 or so minutes of HIIT with my class.

Michael A. Jones 06-06-2018 08:38 PM

Re: Mike's Mad Log
 
[B]Admin Note[/B] Yesterday's WOD was done wearing 20# plate carrier.

[B][COLOR="Red"]20180606[/COLOR][/B]

[B][COLOR="Blue"]Tribute WOD[/COLOR][/B]
[B]D-Day[/B]
Phase 1: Overlord
19 KBS, 40#
44 Sit Ups
Phase 2: Airborne Drop
6 Burpees
30 Goblet Squats
Point Du Hoc
30m Bear Crawl
200yd Run
Phase 3: Omaha Beach
19 Push Ups
44 Single Unders
Phase 4: Utah Beach
6 KB Rack Lunges
30 KB High Pulls
Phase 5: Gold Beach
19 KB Press
44 Flutterkicks
Phase 6: Sword Beach
6 Sit Throughs
30 Squat Jacks
Phase 7: Juno Beach
19 KB Deadlifts
44 Figure 8s

[I]The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses.

The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces.

19 and 44 signify the year that the troops left England by boat across the channel. The 6 and 30 signify the amphibious invasion kicked off at 6:30 AM.[/I]

Thankful for the Greatest Generation of fighters for sacrificing for the greater good!!

Completed in 12:49.

Michael A. Jones 06-07-2018 07:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180607[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Deadlifts
3x5 260#

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Rankel[/B]
AMRAP in 20 minutes
6 Deadlifts, 225#
7 Burpee Pull-Ups
10 KBS, 2pood
200m Run

[I]U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.[/I]

Rx 5+33

Rest easy, Sergeant and Semper Fidelis!!

Michael A. Jones 06-08-2018 04:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180608[/COLOR][/B]

[B]Endurance[/B]:run:

I've been slacking on my runs due to the hellacious heat :devil: I sucked it up and put in six miles this morning.
My pace was to effort and I finished in 58:47. The last 2 miles were brutal, and I resorted to run/walk protocol for the last mile; tried to stay in the orange zone for the run portions.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Beck Soldo[/B]
2 RFT
6 Squat Clean Thrusters, 95#
8 Man-Makers, 45#:yikes:
14 Toes-to-Bar Pull Ups [url]https://www.youtube.com/watch?v=LHVbtQA28oQ(WSF[/url])

[I]In honor of Las Vegas Metropolitan Police Department Officers Alyn Beck and Igor Soldo who lost their lives on June 8, 2014. The 2 rounds represents the 2 officers and the rep scheme of 6/8/14 is the day they lost their lives.

Police Officers Alyn Beck and Igor Soldo were shot and killed from ambush while eating lunch at a pizza restaurant in the 300 block of North Nellis Boulevard. Two subjects, a male and a female, approached them at their table and shot them execution style without warning. The subjects then stole both officers' weapons and ammunition and ran to a nearby Walmart, where they shot and killed a civilian. Responding officers followed the two into the Walmart and exchanged gunfire with them. The male subject was killed by gunfire and the female then committed suicide.

Officer Soldo had served with the Las Vegas Metropolitan Police Department for eight years. Officer Beck had served with the Las Vegas Metropolitan Police Department for 14 years and is survived by his wife and three children.[/I]

Completed in 11:10. A very humbling workout. It's extremely short but very intense. The man-makers were an arse kicker!!!!

Rest in Peace, Officers!!

[B]Mobility[/B]
SmashweRx Shoulder Impingement
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 06-10-2018 07:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180609[/COLOR][/B]

[B][COLOR="Black"]REST DAY[/COLOR][/B]:yawn::snore::yawn:

[B][COLOR="Red"]20180610[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Dumbbell Floor Press
4x12, 90#

Dumbbell Rows
4x12, 90#

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 06-12-2018 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180611[/COLOR][/B]

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

[B][COLOR="red"]20180612[/COLOR][/B]

[B]Endurance[/B]:run:

3 mile negative split run this morning. Began with a semi-hard run in the top end of the orange zone. I hit the 1.5 mile mark in around 13:12. Completed the run in 25:15.

I kind of miss these types of runs. My lungs think otherwise....:rofl:

[B]Weightlifting[/B] :weight_l:
Back Squats
4x5
135-225-275-315#

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 06-14-2018 08:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180613[/COLOR][/B]

[B]WOD[/B]
Alternating EMOM for 4 Minutes
8 Squat Jump Tucks
16 Thrusters, 35#

8 Minute AMRAP
200m Run
4 Box Jumps
12 Push Press

40 OH Lunges
40 Split Jerks
40 HRPU
40 Mountain Climbers

4 Rounds
6 Sit Throughs
10 Goblet Squat

21-15-9
Snatch, left and right
Sit Ups

Completed 6 rounds for the AMRAP, and 24:34 total time.

[B][COLOR="red"]20180614[/COLOR][/B]

[B][COLOR="Blue"]Tribute WOD[/COLOR][/B]
This We'll Defend
Teams of 3
For Time
Push Ups
Burpees
Pull Ups
Sit Ups
Single Under
KBS, 25#
KB High Pulls
Goblet Squats
Tuck Jumps
KB Press
KB Pendlay Rows
Snatch
OH Lunges

As a team, complete a combined total of 1775 reps of all movements, in any order.
The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 20 reps of each movement.

[I]The U.S. Army was founded on 14 June 1775, when the Continental Congress authorized enlistment of expert riflemen to serve the United Colonies for one year.[/I]

DNF due to time constraints and coaching new personnel.....

[B][COLOR="Black"]Conditioning[/COLOR][/B]
30 Minutes of Interval Training

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 06-16-2018 02:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180615[/COLOR][/B]

[B]Active Rest[/B]
Mobility
SmashweRx Grinding Shoulders [url]https://www.youtube.com/watch?v=0mluOUWqGaU[/url] (WSF)
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B][COLOR="red"]20180616[/COLOR][/B]
[B]WOD[/B]
8 Rounds
27 Push Press, 35#
21 Double Unders
15 Snatch
9 Goblet Lunges, then

*2 Rounds ME 400m Run :evilsmile:bolt:
*Rest accordingly

[B]Circuit Training[/B]
3 rounds each

5-10-5 Shuttle

Curtsy Goblet Squats
Windmill March [url]https://www.youtube.com/watch?v=Y8XlEju-7yQ[/url] (WSF)

Squat Cleans, 20#
Box Jumps, 24"

Power Skip [url]https://www.youtube.com/watch?v=aMSezdgWnRw[/url] (WSF)

Inchworms
Plank Jacks

Cossack Squats
Tuck Jumps

Push Ups
Dead Bugs

Completed the circuit in 18:00.

[B]Strength and Mobility[/B] :weight_l:
SmashweRx Bulletproof System


All times are GMT -7. The time now is 04:00 AM.


CrossFit is a registered trademark of CrossFit Inc.