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Michael A. Jones 01-01-2012 08:06 PM

Re: Mike's Mad Log

Warmed up with some clubbell mobility. I decided to DIY some bells from plastic bats. I read up on them, and wanted to give them a try. Made mine 8# ea to test out ROM with that weight; don't want to invest unless they are beneficial.
Had to work outdoors due to my 8" ceiling. My clubbells are 24" long, so I hit the ceiling several times before changing my strategy. Not a bad $2 investment so far....:p

Main WOD

20 minute AMRAP
40 rope singles
20 hammer strikes
10 KTE
10 PU on paralettes
10 Pull ups
10 full rounds at completion.

Finished my night with 6x20 Russian twists w/ 9# med ball

Michael A. Jones 01-02-2012 08:29 PM

Re: Mike's Mad Log

Tabata Situps x 10 rds
30 sec work-10sec rest
I lost count somewhere but I did about 220

Sprint work was in order tonight. I did 12 40m sprints dragging my tire. It weighs about 20#, so I added 25# of Oly weights.
Received some more "what the hell is he doing" looks from the neighbors....:D They should know about me and Crossfit by now. Tried to invite a couple of them to WOD with me but that never happened:shrug: Their loss.

Michael A. Jones 01-03-2012 09:28 PM

Re: Mike's Mad Log

I followed the CF main with the Overhead Squat 3-3-3-3-3 reps

It is my conclusion that I sux at OHS!!!:ranting2: I need to dedicate more time to this movement but haven't yet. They have never been a focus in any of my past workouts, so I just never did them. Shame on me....:(
Lesson learned is to make my weakness and strength.

Anyway, I worked up to 115# before I gave up. Sad, I know. I suspect that I can squat more weight, but lack the confidence in holding the bar over my head. MTF.

Main WOD:

6 rds
30 sec rope undulations
10 dips
5 Man-Childs ( my version of Man-makers without the row; sprawl-standup-press ) 30#

Michael A. Jones 01-04-2012 09:31 PM

Re: Mike's Mad Log

Took some pointers from several people on the forum, and several videos and began my quest to conquer overhead squats. I still haven't cracked the code but felt better and more confident after a few sets of Sotts presses with the bar and with KB. I used one technique where I held onto my safety bar on my rack and used a 25# KB to practice pinching my shoulder blades together while squatting. All in all, it seemed effective. :D

I went with doing Cindy as my main WOD. During this WOD, I had flashbacks to 2005 when I was introduced to CF. Yep! Cindy was the ***** who kicked my arse and got me hooked:pepper: I'd only done her three times and the last was over 2 years ago.....

Well, it was payback time. PR'd with 19 FULL ROUNDS!!!!!:yeahthat: I'll probably regret it in the morning but it felt damn good tonight.

Michael A. Jones 01-05-2012 08:06 PM

Re: Mike's Mad Log

REST DAY:yawn:

Planning some major pain and progression for the next training sessions.:evilsmile

Michael A. Jones 01-06-2012 11:29 PM

Re: Mike's Mad Log

Burgener Warm up

Snatch Balance


Michael A. Jones 01-07-2012 09:04 PM

Re: Mike's Mad Log

3x10 Push ups
3x10 Sit ups
60 rope singles

Front squats 5-5-5-5-5

It felt damn good doing these squats tonight. I felt strong and probably could have pushed more weight. I'll be looking to get a good, clean PR in the FS soon.:kicking0:

3 rds
10 KBS 50#
6 Sandbag shoulder 80#
15 Weighted dips 30#

Tomorrow, I plan to do a little running in the a.m. and work some deadlifts in the p.m. I'm programming some good mornings and back extensions into tomorrow's workout.....:yikes:

Michael A. Jones 01-08-2012 08:36 PM

Re: Mike's Mad Log

Ran a pretty decent 2.5 miles this morning in about 22 minutes. I probably could have run alot faster but that wasn't my intent. I just want to keep my cardio up since I've slacked off during these winter months.


DL 10-8-6-4 @ 225-275-325-375#. I did 10 good mornings with a barbell after every set of DLs. I really need to get back to basics and lift more deads.....Felt extremely weak on the last set but stayed true to proper form and took my time. I didn't want to get hurt by forcing the lift. Heavy DLs have never been in my training is probably why I felt this way.

I intend to work on endurance tomorrow, so something with burpees....:smiley_ev

Michael A. Jones 01-09-2012 08:14 PM

Re: Mike's Mad Log

Rope jumps and static stretching as WU.


2 RFT 10 ea

KB Thrusters 30#
Burpees :kicking0:
Floor presses 30#
KBS 50#
Burpees :evilsmile
Goblet squats 50#
Box jumps

I finally built my push sled!!!! :pepper: Too bad it's raining out.....

Michael A. Jones 01-10-2012 06:36 PM

Re: Mike's Mad Log

REST DAY:snore:

I may try and take my DIY sled out for a run tomorrow....

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