Re: Mike's Mad Log
 

[B][COLOR="Red"]20160518[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Crossfit Main 160518
Snatch 1-1-1-1-1-1-1
95-115-120-125-130-135-140#

I actually missed at 130 but reset and hit it; overthinking.....:cool:

[B]WOD[/B]
20 Minute AMRAP
10 Squats
20 DB Snatch 30#

I was performing and coaching, so I lost track of rounds completed but it was somewhere around 16...

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160519[/COLOR][/B]

[B]Active Rest Day[/B]

I did a bit of yoga, and light calisthenics.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160520[/COLOR][/B]

[B]Endurance[/B]:run:
2.6 miles in 22:14

[B]Weightlifting[/B]:weight_l:

Deadlifts
4x5
225-275-305-325#

I failed on the last pull.....:(

[B]Recovery[/B] I went by the chiropractor to get an adjustment. Doc said my back was getting stronger but still have some SI issues.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160521[/COLOR][/B]

[B]WOD[/B]

Scaled Harper
Complete as many rounds as possible in 23 minutes of:
9 HRPU
15 Power Cleans per side 30#
21 Squats
400m run with DB

5 rds minus 300m on run

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160522[/COLOR][/B]

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

[B][COLOR="red"]20160523[/COLOR][/B]

[B]WOD[/B]
KB Tabata Something
KBS 53# 20:10x8- 90 reps
rest 2 minutes
Snatch 30# 20:10- 80 reps
rest 2 minutes
Rack Squats 20:10x8- 72 reps

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160524[/COLOR][/B]

[B][I]5x90# bench press[/I][/B]

[B]Weightlifting[/B]:weight_l:
Isometric Incline Bench
10x180#
10x200
6x230
1x250

Iso Wide Chest Press
3x10 180#

Pec Flyes
3x10 130#

Triceps Pushdowns
5x10 50#

3x10 HRPU

I haven't worked chest in this fashion for some time. Soreness kicked in quickly...:yikes:
[B]Conditioning[/B] 30 minutes of interval tng

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160525[/COLOR][/B]

[B]Active Rest Day[/B]

Took today to stretch, hydrate and recover. I found my old TENS unit, so spent the day shocking myself....:rofl:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160526[/COLOR][/B]

[B]Endurance[/B] :run:

3 mile trail run in 32:28. I had forgot how steep one section was on the Eisenhower Park trail. Nearly stopped me in my tracks....:yikes:

[B][COLOR="red"]20160527[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Box Squats
Every 2 minutes for 5 rounds
5 x 315#

[B]WOD[/B]
3 RFT
Run 200m
8 Squats 205#
10 KBS 53#

6:30

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160528[/COLOR][/B]

[B]Active Rest Day[/B]

Light stretching and TENS treatment

[B][COLOR="red"]20160529[/COLOR][/B]

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

[B]WOD[/B] 30 minute circuit

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160530[/COLOR][/B]

[B][COLOR="Black"]WOD[/COLOR][/B]

[B][COLOR="Blue"]Murph Challenge[/COLOR][/B]

My daughter and I tackled the challenge this morning at first light. Got some thundershowers during but we kept going.:lightning

I Rx'd the workout aside from the last 10 pull ups in 49:55 and Taja completed in 1:01 with an 8# vest and she used bands for about half of the pull ups.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160531[/COLOR][/B]

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

The Murph Challenge really didn't drain me but I took the day to recover. I went to the chiropractor, and did some stretching.

[B][COLOR="Red"]20160601[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
OHS
6x6 115#

[B]Conditioning[/B] Did about 30 minutes of light interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160602[/COLOR][/B]

[B]WOD[/B]

I modeled my workout from this but only utilized the C&P:
[url]https://www.youtube.com/watch?v=XmCsVn2QoBc[/url] (WSF)

4 rds
I used 40, 53 and 70# bells working 10, 5 and 1 for rep scheme.

[B][COLOR="red"]20160603[/COLOR][/B]

[B][I]1 minute single unders, 10 walking lunges with rotation, 30m power skip and 10 lateral skiers[/I][/B]

[B]Endurance[/B]:run:
Spartan WOD: Lap Ladders
400m
2 minutes rest
800m
2 minutes rest
1200m
2 minutes recovery
30 burpees

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160604[/COLOR][/B]

[B]Active Rest Day[/B]

Sleep and stretching....:p

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160605[/COLOR][/B]

[B]Conditioning[/B] 40 minutes of interval training

[B]WOD[/B]
Alternating Partner WOD
P1: AMRAP Toe Touch
P2: 30-20-10 KBS
Rest
P1: AMRAP Push Ups
P2: 30-20-10 SDLHP
Rest
10-15-20
Burpees
Mountain Climbers
Jumping Jacks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160606[/COLOR][/B]

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

[B][COLOR="red"]20160607[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
Speed Set
2x10 205#

Work Set
4x2 305#

Deload
275#

Cleans
5x1
185#

[B][COLOR="red"]20160608[/COLOR][/B]
[B]Active Rest Day[/B]
Stretching.....:p

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160609[/COLOR][/B]

[B]Endurance[/B] :run:

2.2 mile run in 19:20


[B]WOD[/B]
4 rds
10 KB Snatch, right 40#
10 KB Snatch, left
10 AKBS
10 Goblet Squats

90 second rest between rounds

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

Re: Mike's Mad Log
 

[B][COLOR="red"]20160609 supplemental[/COLOR][/B]

3x15 Push ups after WOD

[B][COLOR="Red"]20160610[/COLOR][/B]

[B][I]Dynamic stretching, 10x115# bench, 2x 53# "ride it downs"[/I][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
5x5 185#
3x3 205#
ME 225#~ 4 Reps

Front Squats
5x5
205-225-245-265-285#

I'm trying to wean my myself from using a belt during my lifts. Went raw and had no issues.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160611[/COLOR][/B]

[B]Active Rest Day[/B]

Stretching....

[B][COLOR="red"]20160612[/COLOR][/B]

[B]REST DAY[/B]:zombie:

I did not sleep very well, and had a rough day.....I was going to attempt to workout but chose not to in the end. I just don't have any energy....:(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160613[/COLOR][/B]

[B]WOD[/B]
21-15-9

Push Press 115#
Box Jump
Pull Ups
Ball Slams 20#

8:15

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160614[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
4x5 275#

[B]WOD[/B]
Army Strong
17:75 Minute AMRAP
6 Deadlifts 185#
14 KBS 70#
241 Double Unders

3 rds+6+14+168 single unders

241 DUs was rather ambitious of me....:o I did a mixture and finsihed with singles; very taxing.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160615[/COLOR][/B]

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

Hydration because it's getting HOT, stretching and much needed rest

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160616[/COLOR][/B]

[B][I]Dynamic stretching and 20 squats[/I][/B]

[B]Weightlifting[/B]:weight_l:
Squats
4x10
135-225-315-385#

I felt strong, so I wanted to test my limits. Old PR from February was 400#. I topped it today with a lift of 410#; I think that my depth was a bit shallow but I'll take it after the sets.:cool:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160617[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
6x135#
2x185#
2x205#

After the last lift, I felt something wasn't right with my shoulder.....:yikes:

I had planned for a heavier set but bowed out.

[B][COLOR="red"]20160618[/COLOR][/B]

[B]REST DAY[/B] :snore::crutch00:

My shoulder was more jacked than I had imagined, but better today. My ROM has bettered. I have to wait until Monday to see what the doctor says...

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160619[/COLOR][/B]

[B]Endurance[/B] :run:
4 miles in 38:25

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160620[/COLOR][/B]

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

My visit to the doctor was not helpful at all.....:( He really didn't tell me anything; possible rotator cuff injury was the only information provided. I really hate going to the VA but may have to get on a waiting list to be seen.

No overhead, pushing nor pulling for a while. I am clear to continue working out in accordance with those guidelaines:cool:

In the meantime, I applied heat and did some light mobility exercises.

[B][COLOR="red"]20160621[/COLOR][/B]

[B]WOD[/B]
6 rds
50 KBS 30#
Half Gasser
50 Flutterkicks
rest 90 seconds between

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160622[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squat
3 rds
20-20-20-20-20 135# ( 65% of BW )
Rest 30 seconds between reps, and 1 minute between rounds

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160623[/COLOR][/B]

[B]Active Rest and Recovery Day[/B]

I stopped in to visit with my daughter who is a PTA, and received tons of suggestions regarding my recent shoulder issue; investing in her career has paid off;)

4 rds
Drivers 10#
10 Internal Shoulder Rotation, left and right (green band)
10 External Shoulder Rotation, left and right
10 Plank Shoulder Taps

[B][COLOR="red"]20160624[/COLOR][/B]

[B]WOD[/B]
5 RFT
20 Alternating Hanging Knee Raises
10 KBS 50#
10 Box Jumps 16":rolleyes:
7:02

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160625[/COLOR][/B]

[B]Endurance[/B]

After instructing classes at the park, I made my way over to join my wife's Zumba class. She was very happy to see me there....;)

40 minutes was more than enough for me.

[B][COLOR="red"]20160626[/COLOR][/B]

[B]WOD[/B] My daughter and I did two 50 minute circuits this morning; one being a partner workout.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160627[/COLOR][/B]

[B]Active Rest Day[/B]

Iced my shoulder, and did some isometric holds and stretches

[B][COLOR="red"]20160628[/COLOR][/B]

Followed up with my doctor today. Nothing is broken, and she suspects an impingement. I'm waiting for a PT referral and I'll go from there....

[B]WOD[/B]
[COLOR="Red"]Red Wings Tribute 2.0[/COLOR]
6 RFT
28 KBS 53#
28 Plank Shoulder Taps
28 Squats 160#
28 Bench Jump Overs [url]https://www.youtube.com/watch?v=iofx0Q97Ozw[/url] (WSF)
28 KTE
40:22

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160629[/COLOR][/B]

[B]Endurance[/B]:run:

I attempted to run long intervals.....My goal was to complete 1.5 miles as fast as possible at 80-90% of race pace, rest 3 minutes and repeat.

Total times was 26:21
First leg was 12:08 with 1 mile in 7:31:bolt: I hadn't run that pace for a long while. The return trip wasn't that glamorous due to fatigue and inclines. I was still please with my efforts.

[B][COLOR="red"]21060630[/COLOR][/B]

[B]Active Rest Day and Rehab[/B]
Shoulder mobility exercises and stretching

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160701[/COLOR][/B]

[B]WOD[/B]
5 rds
5 DL 245#
25 Butterfly Sit Ups
Rest 30 seconds between

[B][COLOR="red"]20160702[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squat
5x5 315#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160703[/COLOR][/B]

[B]Conditioning[/B] 40 minutes of HITT :yikes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160704[/COLOR][/B]

[B][COLOR="Blue"]Happy Independence Day!!![/COLOR][/B]

[B]Endurance[/B] :run:
Freedom Day 4 Miler with my eldest this morning. It was a good course but I didn't run a smart race. Placed 20th of 35 in age division but could have done a lot better had I not run so hard in the onset....

On an unfamiliar course, 8:10 was too fast to begin. Still completed in 39:32.:)

[B]WOD[/B]
7 RFT
4 Box Jump Overs 20"
17 AKBS 40#
Directly in to 76 Lunges and 240 Single Unders

15:30

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160705[/COLOR][/B]

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

[B][COLOR="red"]20160706[/COLOR][/B]

[B]WOD[/B]
6 rds
20 Ring Rows
10 Goblet Squats 70#
20 Mason Twist 20# Wallball
40 seconds rest between rds

[B]Conditioning[/B]
I participated in part of my interval class tonight. I haven't been participating actively in any sessions since I hurt my shoulder, so was not 100%:(

I aim to build back up outside of my class.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160707[/COLOR][/B]

[B]Active Rest Day[/B]

Shoulder mobility exercises and a little interval training with my class; wasn't planning on participating but they needed a spark....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160708[/COLOR][/B]

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

I felt very tired, so I took the day and went to the chiropractor, then chilled for a while. Got myself together and did some light shoulder stretches and ice therapy.

[B][COLOR="red"]20160709[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts 5x5
225-250-275-300-325(3)...315(2)

The last set proved too much after three, so I dropped some weight and finished it off.

[B]Conditioning[/B]
20:10 Intervals
Single unders- 66, 44, 52, 55, 63, 60
Power Knees- 24 per
Lateral Hop Overs [url]https://www.youtube.com/watch?v=CU8rUpluTCA[/url] (WSF)- 18 per
Jumping Jacks- 28 per (limited overhead clapping)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160710[/COLOR][/B]

[B]Conditioning[/B] 40 minutes of HIIT

[B]WOD[/B] 50 minute circuit

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160711[/COLOR][/B]

[B]REST DAY[/B] SORE AS HELL, so I chilled.......:snore:

[B][COLOR="red"]20160712[/COLOR][/B]

[B]WOD[/B]
40-30-20-10-5
Squat Jumps
Plank Arm Lifts
Evil Wheels
Finish with 50 Butterfly Crunches

17:13

[B]Conditioning[/B]
30 minutes of HIIT; getting my engine back;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160713[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Front Squats
5x10 205#

Pleasantly surprised that these didn't hurt my shoulder as much as I imagined. Several forums suggested front squats versus back with a shoulder injury...

[B][COLOR="red"]20160714[/COLOR][/B]

[B]Active Rest Day[/B]
Chiropractic tune up, hydration and rest for the day. I did some mobility exercises for my shoulder which was plaguing me throughout the morning...

[B][COLOR="red"]20160715[/COLOR][/B]

[B]Endurance[/B]:run:
4 miles in 41:40

Initially wanted to check a new stretch of trail but they had a barrier across the entrance, so I went on a more familiar route. It was rough coming back, but hung in.
I REALLY need to get back to running!!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160716[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
10 Ring Rows
10 Ball Slams 20#
10 Butterfly Sit Ups
60 Single Unders
10 Box Jumps
10 KB Rows 30#
10 AKBS 30#
Run 200m
6 rds

Took a 20 minute rest and did my second WOD. My Department was celebrating July as National Parks and Recreation Month and wanted folks to discover their superpowers, so I hosted a Super heroes workout.

[B]WOD II[/B]
Captain America 5 Minute AMRAP 10 Rotation Lunges 5 Front Raises
Daredevil 5 Minute AMRAP 10 Bar Skaters 10 OHS
Hulk 5 Minute AMRAP 5 Push Ups 10 Ball Slams
Flash 5 Minute AMRAP Shuttle Run 10 Single Leg Reach
Black Widow 5 Minute AMRAP 30 Weighted Punches1 0 Lateral Lunge
Batman 5 Minute AMRAP 10 Flyes 5 Burpees
2 Minutes rest between
[url]https://www.youtube.com/watch?v=pauGR0smZ9g[/url] (WSF) This is the closest to what we executed on the Daredevil.

[B]Conditioning[/B] 20 Minutes of HIIT

I'm going to be so sore tomorrow....