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Michael A. Jones 06-17-2017 01:11 PM

Re: Mike's Mad Log

I was sort of reluctant to workout today as it the anniversary of when I tore my rotator cuff.....:voodoo:

I threw on my big-boy shoulder compression sleeve and got after it.

36 Minute AMRAP
400m Run
20 Alternating High Pulls 25#
16 Single Leg Deadlifts

8 rounds completed. I was going to push for the ninth but knew my limits, and had plans to honor a hometown hero.

[B][COLOR="blue"]Hero WOD[/COLOR][/B]
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 275# scaled
18 wall-ball shots, 20#
17 burpees over the bar


Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Michael A. Jones 06-19-2017 09:00 PM

Re: Mike's Mad Log

[B]Circuit Training[/B]

5 rounds, 45:15
Push Ups
Plank Jacks


[B]REST DAY[/B]:snore:
I was tired and my shoulder was bothering me, so I stayed low key....:crutch00:

Michael A. Jones 06-21-2017 09:20 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

I just took some more time to listen to my body this week. I did some light stretching, and iced my shoulder a few times.


[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
Scaled 95-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
Scaled 45-lb. snatch pulls, 10 reps

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

Completed in 52:00. Until We regroup, SFC Monti!! Rest easy!

Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

[B]Conditioning[/B] 30 Minutes of HIIT

Michael A. Jones 06-22-2017 09:14 PM

Re: Mike's Mad Log

[B]Circuit Training[/B]

I did an AMRAP with one station acting as Pacer. We did 3 rounds.

Pacer- 60m Suitcase Carry 18#, 10 KBS, then return

AMRAP 1- 10 Rope Slams + 10 Standing Crunches
AMRAP 2- 10 Close Hand PU + 10 Reverse Crunches
AMRAP 3- 10 Sandbag hang Cleans 20# + 10 Front Squats
AMRAP 4- 10 Band Rows + 10 Lateral Mountain Climbers [url][/url] (WSF)
AMRAP 5- 10 Triceps Kickbacks + 10 Squat Jumps

[B]Conditioning[/B] 30 Minutes of Interval Training in 100 degree weather.....:holysheep:

Michael A. Jones 06-23-2017 08:13 PM

Re: Mike's Mad Log


I had planned to run a new stretch of trail for time; it's exactly 4 miles. It is relatively flat and I wanted to establish a PR for 4 miles, but one section was under construction....:(

I ran the opposite way which is a bit more hilly but I still managed a 34:26 :kicking0:

I wasn't really winded but my legs still ached a little from the week's work. In addition, I hadn't gone along that route for years, so I didn't gauge the terrain as well. Great challenge though!

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Michael A. Jones 06-24-2017 01:47 PM

Re: Mike's Mad Log

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[B]Cpl Si Miller[/B]
3 Rounds For Reps in 20 minutes
In 6 minutes:
800 meter Run Buy-In
Then, AMRAP:
12 Front Squats 100#
12 Pull Ups*
Then, 1 minute Rest

*Some pull ups were completed with assistance band
54-50-36= 140 reps

Si was one of the six British Royal Military Policemen who were killed in an incident at Al Majar Al Kabir, Iraq on Tuesday 24 June 2003. They were shot by a mob while on a patrol of police stations. The killing of the Red Caps by an angry mob in the then British-occupied Maysan Province of southern Iraq, remains one of the most controversial episodes involving British troops in that country who were meant to be helping train the emerging Iraqi police force.

Also dedicated to Sergeant Simon Hamiltob-Jewell (age 41), Corporel Russell Aston (age 30), Corporal Paul Long (age 24), Corporal Simon Miller (age 21), Lance Corporal Benjamin Hyde (age 23), Lance Corporal Thomas Keys (age 20).

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Scapulohumeral Rhythm 2.5#
SmashweRX Method #1
SmashweRX Method #2
SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#[url][/url] (WSF)

#I used my PVC bar with 2.5# for the Lorimer (?) Press. The OH hold was "attempted" with a 10# DB.....

Michael A. Jones 06-25-2017 12:15 PM

Re: Mike's Mad Log

[B][COLOR="Blue"][B]Hero WOD[/B][/COLOR][/B]
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders


Scaled HSPU [url][/url] (WSF) and pull ups [url][/url] (WSF)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Until We regroup, Sir!! Arctic Thunder!!

[B]Circuit Training[/B]
3 rounds, 45 seconds each
Body Saw Planks
Glute Bridge, L+R
Plank Walk Out [url][/url] (WSF)
Side Plank with Rotations, L+R
Hollow Holds
Reverse Butterfly Swim [url][/url] (WSF)

3 laps after round one, 2 after 2nd and 1 on final lap

Michael A. Jones 06-26-2017 08:21 PM

Re: Mike's Mad Log

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

Michael A. Jones 06-28-2017 09:41 PM

Re: Mike's Mad Log

It was PTSD Awareness Day, so I programmed a workout inspired by Bathgate PTSD: [url][/url] (WSF)

I've battled and won against my depression and anxiety through fitness. I wanted to introduce and educate my class participants on this issue, and how to help anyone suffering from it.

P.T.S.D. (Physical Training Stress Deterrent)
AMRAP in 22 minutes
1 min Squats
1 min Push Ups
1 min Jumping Jacks
1 min Sit Ups
1 min DB High Swing
1 min Goblet Lunges
1 min Otis Sit Up
1 min HRPU
1 min Mountain Climbers
1 min Cossack Squats
1 min Skaters
1 min Burpees
1 min Rows
1 min Push Press
1 min Single Leg Deadlifts
1 min Snatches
1 min Goblet Squats
1 min Inchworms
1 min Squat Hold
1 min Buttkickers
1 min Tiger Push Ups
1 min Plank Hold
Score is total reps completed of all movements. For Squat Hold and Plank count 1 rep per second in static hold (do not count transition or rest time).
My score was 800.

[B]Conditioning[/B] 30 minutes of interval training


[B]Conditioning[/B] 35 minutes of HIIT

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Red Wings Tribute 3.0[/B]
Buy In- 19 Burpees
28 C& Split Jerk 25#
28 Goblet Squats
28 Jackknifes
28 Tuck Jumps
200m Run


In memory of the brave men who died in June 28, 2005 during Operation Red Wings: Michael Murphy, Danny Deitz, Matthew Axelson, Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton, Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach

Rest easy, Gentlemen!!

Michael A. Jones 06-30-2017 08:53 PM

Re: Mike's Mad Log

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


[B][B][COLOR="Blue"]Hero WOD[/COLOR][/B][/B]
[B]Hotshots 19[/B]
6 Rounds For Time
30 Air Squats
19 Power Cleans, scaled 115#
7 Strict Pull-Ups
400 meter Run

Completed in 47:47.

On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ.
[I]In memory of:
Jesse Steed (36), Wade Parker (22), Joe Thurston (32),
William Warneke (25), John Percin (24), Clayton Whitted (28),
Scott Norris (28), Dustin Deford (24), Sean Misner (26),
Garret Zuppiger (27), Travis Carter (31), Grant McKee (21),
Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21),
Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30),
Robert Caldwell (23)[/I]

Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

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