|
Re: Mike's Mad Log
[B][COLOR="Red"]20180818[/COLOR][/B]
[B]WOD[/B] 30 Minute AMRAP 30 Double Unders 16 Goblet Squats, 45# 30 Double Unders 16 High Pulls [I]Rest 1 Minute[/I] 7 rounds [B][COLOR="red"]20180819[/COLOR][/B] [B]Endurance[/B] :run: My mind told me to go for 8 miles but my body said :ranting2: I listened to my body and turned around at the 3 mile mark....:rofl: 6 miles in 54:49. [B][COLOR="red"]20180820[/COLOR][/B] [B]REST DAY[/B]:snore: [B]Mobility[/B] Resistance Band Drills Lat Stretches Serratus Wall Slides SmashweRx Mobility Routine [url]https://www.youtube.com/watch?v=IZn4m2vSt-0[/url] (not WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180821[/COLOR][/B]
[B]Hero WOD[/B] [B]Jordan[/B] For Time 100 Kettlebell Swings 100 Sit Ups 100 Air Squats 100 Push Ups [I]Dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10. Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.[/I] Rx 9:17. Rest in Peace, Gentleman Warriors! [B]Weightlifting[/B] :weight_l: 4 rounds *12/20 Floor Press, 35# 12 Upward Flyes, 20#[url]https://www.youtube.com/watch?v=Vzr1P10sftA[/url] (WSF) 12 Alternating Rows, 35# 12 Ring Rows *Alternated reps each round. [B]Accessory Work[/B] Althean X Boulder Shoulders, 45# [url]https://www.youtube.com/watch?time_continue=3&v=LEcqR-VQRKM[/url] (WSF) 4 rounds 20 Triceps Press, 50#; 2 rounds Kickbacks, 25# 20 Alternating Hammer Curls, 25/20# I did more weight with my left arm in the hopes of balancing out muscle growth....:shrug: 2 rounds Althlean X Ball Toss, 20# [url]https://www.youtube.com/watch?v=auGffH3rrK4(WSF[/url]) 2:05 [B]Condtioning[/B] 5 rounds :30/:30 Airdyne Sprints 124 cals/2.1 Miles |
Re: Mike's Mad Log
[B][COLOR="Red"]20180822[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Dobogai[/B] 7 RFT 8 Muscle-Ups [url]https://www.youtube.com/watch?v=agaX1YnjBMM[/url] (WSF) 22 Yard Farmer Carry, 100#[url]https://www.youtube.com/watch?v=BBazK6hthXI[/url] (WSF) [I]U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr. [/I] 15:23 [B][COLOR="DarkRed"]Hero Tribute[/COLOR][/B] Jenna 077 20:07 Minute AMRAP 8 Burpees 22 Squat Cleans 115# 14 Otis Sit Ups 30# 77 Single Unders [I]On 22 August 2007, in Multaka Iraq the Jenna 077 went down. On board was the 10-man Scout Platoon from 2-35 Infantry and her 4-member Crew. This workout is done in honor of the 14 heroes who were lost that day.[/I] In Loving Memory Capt. Corry Tyler Capt. Derek Dobogai CW2 Paul Flynn Staff Sgt. Jason Paton Sgt. Matthew Tallman Sgt. Garrett McLead Cpl. Jeremy Bouffard Cpl. Philip Brodnick Cpl. Joshua Harmon Cpl.Nathan Hubbard Cpl. Jessy Pollard Cpl. Rickey Bell Spc. Michael Hook Spc. Tyler Seideman Rest easy, My Brothers!! Increased clean weight from 95 to 115# and 20 to 30# from last year. Completed the same though at 5+8+10. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180823[/COLOR][/B]
[B]Endurance[/B] The dreaded tempo run...:eek: I've been neglecting my speed training, so this was going to hurt. I ran 10 minutes out at faster than race pace; mile 1 was 7:38. I hit mile 2 at 15:19, so I was doing really well. I faded over the last portion but accomplished my goal for the morning. [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Miron[/B] 5 Rounds for Time 800 meter Run 23 Goblet Squats, 35# 13 single Leg Deadlifts, left and right [I]Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.[/I] Completed this scaled version in 27:37. Rest easy, Warrior!! [B]Conditioning[/B] 30 minutes of HIIT [B][COLOR="Red"]20180824[/COLOR][/B] [B]Mobility[/B] Positional Isometric Warm Up [url]https://www.youtube.com/watch?v=kHOg1qRSKCs[/url] (WSF) Allan Thrall Shoulder Mobility [url]https://www.youtube.com/watch?v=4fytgVeSmo4[/url] (WSF) 5:00 Resistance Band Drills Lat Stretches Onnit Shoulder Matrix [url]https://www.youtube.com/watch?v=A-MZOdHH3Nc[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180825[/COLOR][/B]
[B]WOD[/B] 20-18-16-14-12-10-8-6-4-2 Alt DB Snatch, 35# 1-2-3-4-5-6-7-8-9-10 Burpee 10 Elevated Bird Dogs each round [url]https://www.youtube.com/watch?v=RzJe5Nss4IA[/url] (WSF) Completed in 18:06 [B]Bootcamp[/B] 30 minute DB HIRT bootcamp; 20:10 with 35# DB. [B]Mobility[/B] Positional Isometric Warm Up Allan Thrall Shoulder Mobility Resistance Band Drills Lat Stretches Onnit Shoulder Matrix |
Re: Mike's Mad Log
[B][COLOR="Red"]20180826[/COLOR][/B]
[B]Endurance[/B]:run: 6 miles in 59:54 [B]Mobility[/B] Resistance Band Drills Lat Stretches Serratus Wall Slides |
Re: Mike's Mad Log
[B][COLOR="Red"]20180827[/COLOR][/B]
[B]Active Rest Day[/B] [B]Circuit Training[/B] I did 30 minutes of core training with my class; four 3 minute circuits and finished with 8 or so minutes of low impact cardio. [B]Mobility[/B] Resistance Band Drills Lat Stretches Serratus Wall Slides [B][COLOR="red"]20180828[/COLOR][/B] Warm Up [url]https://www.youtube.com/watch?v=i_7y-dI2MRk[/url] (WSF) [B]Weightlifting[/B] :weight_l: Deadlifts 1-2-3-1-2-3-1-2-3 225# I used this basic ladder method and rested approximately 20 seconds between efforts. [B]Bootcamp[/B] 3 Rounds :45-:15 High Knees :30-:15 Pendulum Swings (*round two) DB Deadlift, 30# :30-:15 Front Squats * Lunges :30-:15 High Pulls * Cleans :30-:15 Push Press * Gorilla Curls :30-:15 Alternating Rows * Shrugs :30-:15 Floor Press *Crush Press :30-:15 Planks * Flutterkicks :30-:15 Freefalls * Supine Back Extensions |
Re: Mike's Mad Log
[B][COLOR="Red"]20180828 Addendum[/COLOR][/B]
I did 3x 10 KBS, 70# and three 30' Broad jumps after my deadlift session. [B][COLOR="red"]20180829[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Burgener Warm Up Cleans, Ladder Method 4-2-4 135# 1-2-1-2-1-2-1 155# Single 165# Single 175# I rested approximately 60 seconds between efforts. [B]WOD[/B] For Time 20-15-5 Burpees Goblet Squats, 30# ----- Alternating C&P V Ups ----- Thrusters Sit Throughs 100m Waiters Carry after each round Completed in 23:00. [B]Mobility[/B] Resistance Band Drills Lat Stretches Serratus Wall Slides |
Re: Mike's Mad Log
[B][COLOR="Red"]20180830[/COLOR][/B]
[B]Endurance[/B]:run: I did my end of month ruck march. I used my new pack and loaded 35#; no plate carrier this time around since I'm working up in distance. Goal was to maintain a 15 minute mile for the 8 miles. I was not that difficult but it did take a lot out of me. Finished in 1:56:05. [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Baz[/B] AMRAP in 30 minutes 30 Double Unders 8 Squat Cleans, left and right, 30# 11 Hand Release Push Ups [I]Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.[/I] I was gassed from my march, so this workout was much tougher than when I previously did it. I stayed focused on form and mustered 10 rounds.....Rest easy, Sergeant Weston!! [B][COLOR="Red"]20180831[/COLOR][/B] [B]REST DAY[/B] :snore::yawn: [B][COLOR="red"]20180901[/COLOR][/B] [B]WOD[/B] I did my Pick Your Poison workout with my class. The following are the two AMRAPs that I was chosen to do: Venom AMRAP in 10 10 Box Jumps, 24" 10 Push Press, 35# 10 Mountain Climbers 7+10 Rest 2 Minutes Belladonna AMRAP in 10 10 Single Leg Deadlifts, 35# 10 Half Burpees [url]https://www.youtube.com/watch?v=0o_VWHJTN68[/url] (WSF) 10 Dips 9+2 [B]Weightlifting[/B]:weight_l: Bench Press 3x10 135-155-175# [B]Mobility and Strength[/B]:weight_l: Positional Isometric Warm Up Resistance Band Drills Lat Stretches Band Pull Aparts 2x15, red band Ring Rows 3x20 Clubbell Sequence, 20# 10 per side [url]https://www.youtube.com/watch?v=-1zGJU4fV4g(WSF[/url]) Physio Fix ER [url]https://www.youtube.com/watch?v=_uPbN9XXdPU[/url] (WSF) IR [url]https://www.youtube.com/watch?v=LKF3aQsLAGY[/url] (WSF) Pull Throughs [url]https://www.youtube.com/watch?v=9FUlN6YokbQ(WSF[/url]) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180902[/COLOR][/B]
[B]Endurance[/B]:run: Ran a 5k negative split. Finished in 25:47 and achieved my goal. [B]Mobility and Strength[/B]:weight_l: Positional Isometric Warm Up Resistance Band Drills Lat Stretches Physio Fix ER and IR [B][COLOR="red"]20180903[/COLOR][/B] [B]Active Rest[/B] [B]Mobility[/B] Positional Isometric Warm Up Resistance Band Drills Lat Stretches |
Re: Mike's Mad Log
[B][COLOR="Red"]20180904[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Back Squats 3 x 10, 225# 1 x 15, 235# Front Squats 3 x 10, 225# SuperSet Bulgarian Split Squats 1 x 10, 90# 1 x 15 RDL, 90# 2 x 10 Hip Thrusts 2 x 15, 90# Standing Calf Raises 2 x 15, 225# Seated Calf Raises 2 x 15, 90# [B]Endurance[/B] Airdyne 2 miles 7:00 68 calories [B]Mobility and Strength[/B]:weight_l: Positional Isometric Warm Up Resistance Band Drills Lat Stretches Physio Fix ER and IR |
Re: Mike's Mad Log
[B][COLOR="Red"]20180905[/COLOR][/B]
[I]Burgener WU[/I] [B]Weightlifting[/B] :weight_l: Cleans, Ladder Method 2 x 10, 2-2-2-2-2 155# 185# Single [B]Conditioning[/B] 2 Rounds each Complete 15 reps of Squats Jumps/Cossack Rest 30 seconds Complete 24 Reps of Jump Lunges/Curtsy Rest 30 seconds Complete 15 reps of Push Ups/40 Cross Jabs Rest 30 seconds Complete 24 Reps of Shoulder Taps/40 Uppercuts Rest 30 seconds Complete 30 reps of Sit Ups/Dead Bugs Rest 30 seconds Complete 60 Reps of Flutterkicks/ 30 Freefalls Rest 30 seconds Complete 10 reps of Tuck Jumps/20 Skaters Rest 30 seconds Complete 10 Reps of Half Burpees/60 Phantom Ropes Rest 30 seconds [B][COLOR="red"]20180906[/COLOR][/B] [B]Endurance[/B]:run: Ran a slow paced 4 miles this morning. I tried to ease into a 10 minute mile but was still a bit fast....:shrug: Finished in 38:32. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180907[/COLOR][/B]
[B]Active Rest Day[/B]:pepper: [B]Mobility and Strength[/B] :weight_l: Positional Isometric Warm Up Resistance Band Drills Lat Stretches Physio Fix ER and IR, doubled up red and gray bands Serratus Wall Slides I also did some stretching as I was still tender from my squatting on Tuesday:rolleyes: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180908[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Johnson[/B] 20 Minute AMRAP 9 Deadlifts, 245# 8 Muscle Ups [url]https://www.youtube.com/watch?v=hCRAnaCT3bs[/url] (WSF) 9 Squat Cleans, 155# [I]1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.[/I] Completed 4+6. Fair winds and following seas, Sir!! [B]Mobility and Strength[/B] :weight_l: Positional Isometric Warm Up Physio Fix ER and IR, doubled up red and gray bands |
Re: Mike's Mad Log
[B][COLOR="Red"]20180909[/COLOR][/B]
[B]Endurance[/B] :run: Stupid weather almost derailed my plans to run this morning...:lightning Stayed closer to home, and did a hard 4 miles in the rain. My pace was just under 5k standard and finished in 34:09. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180910[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20180911[/COLOR][/B] [B]Endurance[/B] :run: San Antonio 110 9/11 Memorial Tower Climb to begin the day. We were only afforded the opportunity to climb once this year....Not sure why but it was a privilege to honor those firefighter lost in 2001. The climb is 65 floors and I got to the observation deck of the Tower of the Americas in about 30 minutes. [B]Conditioning[/B] 20 minutes of interval training with my class. We did long (1 minute) intervals with 30 seconds rest; 3 minute rounds. [B][COLOR="Red"]Hero Tribute[/COLOR][/B] [B]343[/B] For Time 100 Deadlifts, 135# 100 Power Cleans, 95# 100 Ground-to-Overheads, 65# 43 Burpees [I]This "343" Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.[/I] Completed Rx in 25:25. Mixed up the G2O with snatches and C&J. Salute to all lost on 9/11!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20180911 Addendum[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Back Squats 3x8 245# Front Squats 3x8 235# |
Re: Mike's Mad Log
[B][COLOR="Red"]20180912[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Bench 5x5 165# Incline 3x6 135/2x 100# DB Bench 3x6 45#, each DB Upward Flyes, left and right 3x10 15#, each Ring Rows 3x20 Band Pull Aparts 3x20 Clubbell Sequence, 20# 15 per side |
Re: Mike's Mad Log
[B][COLOR="Red"]20180913[/COLOR][/B]
[B]Endurance[/B] :run: So sick of the rain.....:( Almost canceled my plan to conduct an intermediate distance run. I waited a few minutes and the weather broke, so I took full advantage. 6 miles in 54:53!! [B][COLOR="red"]20180914[/COLOR][/B] [B]REST DAY[/B]:snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180915[/COLOR][/B]
[B]Weightlifting [/B]:weight_l: CrossFit Mainsite 20180915 Deficit Deadlift 5-5-5-5-5 295-296-297-298-300# Used a 45# bumper for deficit. Really fluid pulls but my grip sucks...:( Wore my grips for the last two sets. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180916[/COLOR][/B]
[B]Endurance[/B]:run: Quick and easy 2 miler this a.m. I tried to keep it slow and finished in 17:25. :cool: [B]Strength and Mobility[/B] :weight_l: Physio Fix ER and IR |
Re: Mike's Mad Log
[B][COLOR="Red"]20180917[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20180918[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Clean Pull 4x2 225# Block Pull 3x3 135# 185 187 190(f) 190 I got in my own head on the third pull. I kept recalling tearing my rotator cuff while cleaning....:no000000: Reset and pushed the negative aside, and got it done!! [B]Conditioning[/B] 15 Minute Interval EMOM [B][COLOR="red"]20180919[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Bench 3x3 225# Landmine Chest Press 3x10 90# Crush Press 3x15 90# Alternating Upward Flyes 3x20 20# Superset Hammer Curls 4x10 30/25# Suspension Triceps Press [url]https://www.youtube.com/watch?v=-BvHfRf7an0[/url] (WSF) 4x20 :eek: [B]WOD[/B] 3 RFT 200' Sprint 12 Deadlift, 135# 200" Sprint 21 KBS, 30# Did this to demonstrate an upcoming event WOD.... |
Re: Mike's Mad Log
[B][COLOR="Red"]20180920[/COLOR][/B]
[B]Endurance[/B] :run: I blended a temp and fartlek run in the a.m. First portion was 1.5 miles in 11:48, then switched to running intervals on the way back. The intervals were run at 80-95%, then "walk with purpose." Finished in 26:11. [B]WOD[/B] 2 RFT 15 Burpees 30 Goblet Squats, 35# 15 Push Press, left and right Rest 1 minutes 10 Burpees 60 Single Leg Deadlifts 10 Snatches, left and right Rest 1 minutes 15 Burpees 30 Goblet Lunges 15 C&P, left and right Rest 3 Minutes Completed in 27:00 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180921[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20180922[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Squats using the NSCA Protocols 1RM Projection- 380# 40%- 2x4 w/ 10 seconds rest 155# 60%- x3 w/ 30 seconds rest 228# 75%- x2 w/ 60 seconds rest 285# 80%- x1 w/ 120 seconds rest 305# 90%- x1 w/ 180 seconds rest 345# 95%- x1 w/ 180 seconds rest 365# (f) 98%- x1 w/ 180 seconds rest 372# DNA 100%- x1 w/ 180 seconds rest 380# DNA I was a bit ambitious predicting a lift of 380#....:cool: [B]WOD[/B] 5 rounds 20 KBS, 1.5 pood 80m Run 5 Butterfly Pull Ups [B][COLOR="red"]20180923[/COLOR][/B] [B]Endurance[/B] :run: 10 mile run in 1:37:32 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180924[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20180925[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Cleans Strength Sets 3x5 @ 80% plus , 155# Hypertrophy Sets 3x12 @ 60%, 115 [B]Circuit Training[/B] 2 rounds each, 20 reps KB Taters, 53# KB High Pulls Push Ups Prisoner Lunges Sandbag Rows, 50# Rack Lunges Dips Cossack Squats 100m Run, 20 Bicycle Crunches and :20 Plank Rest 3 minutes and repeat Completed two rotations in 31 minutes. [B][COLOR="red"]20180926[/COLOR][/B] [B]WOD[/B] 100 Jumping Jacks 50 Push Ups 100 High Pulls, 40# 50 Burpees 100 KBS 50 Goblet Squats 100 Sit Ups Completed in 24:27. I modeled this after Taco Fleur's Drax the Chipper. [url]https://www.youtube.com/watch?v=N2m_Rc_-dW4[/url] (WSF) [B]Mobility and Strength[/B]:weight_l: Positional Isometric Warm Up Resistance Band Drills Lat Stretches Physio Fix ER and IR |
Re: Mike's Mad Log
[B][COLOR="Red"]20180927[/COLOR][/B]
[B]WOD[/B] 30-20-10 C&P, 35# Sit Ups Directly into… 10-20-30 Snatch Lateral Hops Directly into… 30-20-10-20-30 Goblet Cossack Squats Push Ups Completed in 17:45. [B][COLOR="red"]20180928[/COLOR][/B] [B]Mobility and Strength[/B] :weight_l: Positional Isometric Warm Up Resistance Band Drills Lat Stretches Physio Fix ER and IR |
Re: Mike's Mad Log
[B][COLOR="Red"]20180929[/COLOR][/B]
[B]WOD[/B] Team of 3 For Time 400m Sandbag Run 3 Rounds: 60 Deadlifts, 60 Power Cleans, 60 Front Squats, 60 Rows 400 Meter Sandbag Run 2 Rounds: 40 Shoulder to Shoulder Press, 40 Half Get Ups, 40 Shoulder Cleans 400 Meter Sandbag Run 1 Round: 60 Rack Lunges and 40 SB Burpees Team finish time of 48:00 with 63# bag. [B][COLOR="red"]20180930[/COLOR][/B] [B]Endurance[/B] :run: I did my end of month ruck march in the very early morning. Goal, again, was to maintain a 15 minute mile. Completed 9 miles in 2:13:00. Later, I met friends to do some light bike riding during Siclovia. We rode about 7 miles total and rewarded ourselves with gourmet burgers ;) |
Re: Mike's Mad Log
[B][COLOR="Red"]20181001[/COLOR][/B]
[B]Active Rest[/B] I did 30 minutes of core training with my class tonight. [B]Mobility[/B] Positional Isometric Warm Up Resistance Band Drills Lat Stretches |
Re: Mike's Mad Log
[B][COLOR="Red"]20181002[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Strength Superset 3x5 Bench Press, 200# 3x12 Band pull apart, Red Hypertrophy Superset 2x10 Pause Bench Press, 150# 2x5 Negative Pull Ups Triset 4x10 Dumbbell Crush Press, 90# 4x5 Strict Press, 35# 4x10 Single Arm DB Row, 45# Superset 3x 20 Hammer Curls, 35/30# 3x20 Suspension Triceps Press Superset 2x10 Push-up with squeeze at the top 2x10 Hex Bar Shrugs, 205# 2x10 per side Clubbell Sequence, 20# [B]Conditioning[/B] 3 rounds Airdyne Tabata :eek: 58 cals, 56 cals and 54 cals [B]Mobility and Strength [/B] :weight_l: Positional Isometric Warm Up Resistance Band Drills Band Iron Cross Stretch [url]https://www.youtube.com/watch?v=cVhyuSC0i8g[/url] (WSF) Lat Stretches Physio Fix ER and IR Banded Iron Cross Pull Downs [url]https://www.youtube.com/watch?v=1xXRuh_tRZo[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20181003[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Back Squats Strength Sets 4x4@ 80% plus , 292# Hypertrophy Sets 4x8 @ 60%, 220# [B]WOD[/B] 6 Rounds in 30 minutes 1 Minute High Pulls, 35# 1 Minute HRPU 1 Minute Single Unders 1 Minute Crunches 1 Minute Rest I forgot the reps per round but maintained 40, 30, 100, and 50 respectfully. :cool: [B][COLOR="red"]20181004[/COLOR][/B] [B]Endurance[/B]:run: 4.2 mile run with 20# plate carrier. My focus was to begin at an easy pace for 10 minutes, then progress to my race pace for the next 10. Rest and repeat on the return [B]WOD[/B] 25 Minute AMRAP 5 Burpees to Plate 10 Plated OH Lunges, 15# 15 Plate Ground to Overhead 20 Plated, standing Russian Twist 10+10+5 [B]Conditioning[/B] 30 minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20181005[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20181006[/COLOR][/B] [B]Weightlifting[/B] Cleans Strength Sets 3x5 @ 85%, 161# Hypertrophy Sets 5x8@ 65% plus, 125# |
Re: Mike's Mad Log
[B][COLOR="Red"]20181007[/COLOR][/B]
[B]Endurance[/B] :run: I did another blend of tempo and fartlek running. The intervals were hard running for about :45 and walking for :30. Finished 3 miles in 26:15. [B]Weightlifting[/B]:weight_l: Bench Press Hypertrophy Set, 75% 4x8 170# SuperSet Straight Bar Curls 3x10, 75# Band Tricep Pushdown, Green [url]https://www.youtube.com/watch?v=0iXlwyiq508[/url] (WSF) 3x20 [B]Mobility[/B] Shoulder Pilates [url]https://www.youtube.com/watch?v=B7KsZRmwirI[/url] (WSF) MobilityWOD Three [url]https://www.youtube.com/watch?v=aY3W8AH0JA4[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20181008[/COLOR][/B]
[B][COLOR="DarkRed"]Tribute WOD[/COLOR][/B] [B]Lesley[/B] AMRAP in 35 minutes 24 Jump Lunges 24 Hollow Rocks 24 Air Squats 24 AbMat Sit-Ups 24 Burpees [I]Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months. Zerebny is survived by her husband, a Riverside County (CA) Sheriff's deputy, and her 4-month-old baby daughter. [/I] Completed 8+78. The hollow rocks were a lot harder than expected...:yikes: Rest in Peace, Officer Zerebny!! [B][COLOR="Red"]20181009[/COLOR][/B] [B]CrossFit Mainsite 181009[/B]:weight_l: Deadlift 10-10-5-5-3-3 275-295-305-315-330-333# Thank goodness for fractional weights:cool: |
Re: Mike's Mad Log
[B][COLOR="Red"]20181010[/COLOR][/B]
[B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20181011[/COLOR][/B]
[B]Endurance[/B] :run: 5 mile progression run.....Began with a 9 minute mile and tried to increase pace every mile. It didn't work out that way but ran a hell of a good pace. I PR'd by around 42 seconds!! :pepper: Overall time was 42:53. [B][COLOR="DarkRed"]Tribute WOD[/COLOR][/B] [B]Gordon Emin[/B] 5 RFT 15 Single Leg Deadlifts, left and right, 35# 200m Run 3 Inchworms 20 Dumbbell Snatches(alternating) 15 Pull Ups [I]Ex Sergeant Major Gordon Emin, 44, died on October 11, 2015 in a helicopter crash in Kabul Afghanistan, which also took the lives of four other Resolute Support members. He served in the French Foreign Legion for 15 years and then pursued a new career as a Security Officer as well as Administrations Manager for THALES & CISAF in Afghanistan from 2013 onwards. He is survived by his wife Raluca, and two young daughters Alexandra and Andrea. The 5 rounds are in honour of the 5 lives that were killed in the helicopter crash. 15 Deadlifts and 15ft rope climb represents the number of years Gordon served in the French Foreign Legion.[/I] Completed in 24:00. Rest easy! [B]Conditioning[/B] 30 minutes of interval training [B][COLOR="Red"]20181012[/COLOR][/B] [B]ACTIVE REST[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20181013[/COLOR][/B]
I attended the CF-L1 yesterday to revalidate. It was good to revisit some of the methodology that I've been ignoring of late... Met some cool staff from HQ!! One is Peter De Sury who placed 17th overall at the Games this year; dude is an absolute beast!!! [B]WOD[/B] 3 RFT 15 Single Arm Thrusters, 35# 12 Burpees 6:00 |
Re: Mike's Mad Log
[B][COLOR="Red"]20181014[/COLOR][/B]
Wrapped up the weekend at the Level 1 Course this evening. Again, one of the best experiences that I have had!! :pepper: [B]WOD[/B] 8 Minute AMRAP 20 Medball Cleans, 20# 20 AbMat Sit Ups 3+30....:shrug: Going to bed sore but satisfied. |
Re: Mike's Mad Log
[B][COLOR="Red"]20181015[/COLOR][/B]
[B]Active Rest[/B] Rode the AD for about 8 minutes at a leisurely pace, then did some stretching. [B]Core Training[/B] I did a portion of my class with the participants of my class. [B][COLOR="red"]20181016[/COLOR][/B] [B]Endurance[/B] :run: 3 mile run in 25:5 [B]Weightlifting[/B] :weight_l: Cleans Strength Sets 3x3 @ 88%, 167# Hypertrophy Sets 5x5@ 68% plus, 135# [B]Conditioning[/B] 30 minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20181017[/COLOR][/B]
[B]WOD[/B] Four 5 Minute Progression AMRAPS Burpees 2 Burpees and 15 Goblet Squats, 30# 2 Burpees, 15 Goblet Squats and 20 C&P 2 Burpees, 15 Goblet Squats, 20 C&P and 30 Sit Ups 90 seconds rest between Scored 92 Burpees, 6, 3+2 and 2+15 [B]Mobility[/B] Positional Isometric Warm Up Resistance Band Drills Lat Stretches |
Re: Mike's Mad Log
[B][COLOR="Red"]20181018[/COLOR][/B]
[B]WOD[/B] 40-30-20-10 X X X X 27-21-15-9 X X Select a bodyweight movement for X. For the quad, I selected Double Unders, Pull Ups, Sit Ups and Squats. And, for the couplet, I went with Burpees and Lunges. Completed in 23:23. [B][COLOR="red"]20181019[/COLOR][/B] [B]REST DAY[/B]:snore: |
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