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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 12-21-2012 10:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121221[/COLOR][/B]

Winter Solstice.....Yeah, it was a cold day in South Texas!!!! 35 degrees seemed a bit cold to be out running, but there were a few diehards out with me.:run:

[B]Endurance[/B]

3 miles in 25:33

[B]WOD[/B]

5 rds
100 rope undulations w/ 30'x2"
10 KB C&P 35#/rt hand
10 floor release push ups
10 KB C&P
10 weighted PU 15#

Michael A. Jones 12-22-2012 08:21 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121222[/COLOR][/B]

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

Michael A. Jones 12-23-2012 08:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121223[/COLOR][/B]

[B]Endurance[/B]

Wanted to stay loose but not run today, so I slapped on my Mir vest and went for a fitness walk.

4 miles in 1:00

Michael A. Jones 12-24-2012 06:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121224[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]WOD[/B]

4 RFT
5 Bench press 155#
5 KBS 70#
20 Heavy rope singles 1.3#....:rolleyes:
5 Renegade rows 25#/hand

5:20

[B]Conditioning[/B]
8 rds on the heavy bag with 30:10 splits

Michael A. Jones 12-25-2012 08:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121225[/COLOR][/B]

Ho,ho,ho!!! I couldn't take today off from working out. Most think I'm foolish, but I call it committed. Had a great breakfast, received some awesome gifts, and got the home and food ready for Family visit. Good times!!!:kicking0:

[B][I]Calisthenics and active stretching[/I][/B]

In the holiday spirit.....
[B]WOD[/B]
[COLOR="Red"]Twelve Days of Christmas[/COLOR]

[COLOR="green"][COLOR="seagreen"][COLOR="Green"]1 DL 225#
2 Cleans 95#
3 KBS 50#
4 Dips
5 Box Jumps 24"
6 V ups
7 DUs
8 Lunge steps
9 Hollow rocks
10 KB press 35#/arm
11 Goblet squats 70#
12 Ball slams 15#[/COLOR][/COLOR][/COLOR]-[COLOR="Green"]23:03[/COLOR]

Michael A. Jones 12-26-2012 06:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121226[/COLOR][/B]

[B]Endurance[/B]

3 mile negative split run in the bitter cold.....Brrrrrrrrrr

My goal was to hit 10:30, 9:30 and 8:30 per mile splits; actuals were 10:48, 9:22 and 8:13.

After my cool down and the drive home, my lower back began to get tight...I haven't experienced this particular pain in months. Now, my left hip is super tight and I've been getting sharp pains in my back. :crutch00: I may have to take some time off and listen to my body.....This is an unexpected setback but I need to take care of my body.

Michael A. Jones 12-27-2012 06:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121227[/COLOR][/B]

[B]REST DAY[/B]

My back is still out of whack, so I've been applying heat/cold packs and attempting some stretching. My only real relief has been using my Miracle Balls.

Hopefully, this doesn't set me too far back....No pun intented:(

Michael A. Jones 12-28-2012 08:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121228[/COLOR][/B]

[B]REST DAY[/B]

I was feeling a bit more limber today, but holding to my plan of resting my back for a while. I used the Miracle Balls some more, and light stretching. I may have to pay a visit to the clinic, if the pain persists.....

Michael A. Jones 12-29-2012 11:04 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20121229[/B][/COLOR]

[B]REST DAY[/B]

I am getting stir crazy!!!!:ranting2: My back feels a hellava lot better, so I may do something really light tomorrow.

Michael A. Jones 12-30-2012 08:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121230[/COLOR][/B]

[B][I]Active stretching and light calisthenics[/I][/B]

[B]WOD[/B]

4x60 single unders

[B]Conditioning[/B]

6 rds on the reflex bag with 30:10 splits

Kept it light and easy tonight. I do feel much better now. :D

Michael A. Jones 12-31-2012 06:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121231[/COLOR][/B]

[COLOR="Blue"][B]HAPPY NEW YEAR!!![/B][/COLOR]

I felt 90% today!!!:pepper: All of the stretching and rest seem to be paying off. I still waited until this evening to get some gym time in though.

I made absolutely sure to warm up and not go overboard.....:rolleyes:

[B][I]1 rd CFWU[/I][/B]

[B]Strength[/B]
Bench
5x135
5x155
5x185
5x205
3x235~2x225
I failed the 4th lift at 235, so I scaled down 10# and drove on.

[B]WOD[/B]
4 rds
10 tri extensions 65#
10 floor release PU
10 dips

[B]Conditioning[/B]
6rds on the bag with 45:10 splits

Michael A. Jones 01-01-2013 10:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130101[/COLOR][/B]

I had a pretty restful day considering that we didn't get to bed until about 3:30 this morning.....:cool:

[B][I]CFWU[/I][/B]

I decided to do BW and resistance band exercises tonight. I'm still not 100%, so I want to forego any unnecessary lifting (cleans, OH anything and squats) until I feel that my back is good to go.

[B]WOD[/B]
6 rds, 12 ea

ring PU, lunges, core twists and rear fly w/ band, v ups and squats

I was primitive with the band movements. My daughter's bands were too girlie, so I tripled and quadrupled some bungees and went to work.

DIY at it's finest tonight.:p Need to price some quality bands, or refine this.....

[B]Conditioning[/B]
6 rds on the reflex bag with 30:10 splits

Michael A. Jones 01-02-2013 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130102[/COLOR][/B]

I felt 100x better today!!! Back to work....

[B][I]CFWU[/I][/B]

[B]WOD[/B]
10 minute AMRAP

10 Bulgarian bag C&P 40#
10 KBS 35#
20 Hammer strikes
10 K2E
10 Wall balls 15#
Completed 6 full rds and partial seventh; minus 6 K2E and 10 wall balls

[B]Conditioning[/B]
6 rds on the reflex bag with 60:10 splits :smiley_ev

[B]Additional exercises included 3x20 crunches and 3x30 sec planks[/B]

Michael A. Jones 01-03-2013 09:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130103[/COLOR][/B]

I thought that my injury was getting better but I was wrong.....I woke up in pain and it didn't subside until around 4 p.m.

I did a ton of stretching and mobility exercises to try and loosen up my hips and back. It seemed to do the trick. I was determinedto be active, so i did somehting light.

[B]WOD[/B]
6 RFT

100 rope undulations
30 stability ball SU~ 8:48

I didn't really work hard for time but I wanted to get my HR up and endorphines flowing....

Michael A. Jones 01-04-2013 12:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130104[/COLOR][/B]

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

Michael A. Jones 01-05-2013 09:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130105[/COLOR][/B]

[B]REST DAY[/B]

I am still nursing a sore back and hips. :crutch00:It's definitely time to seek some medical treatment.....I have felt like pure crap and really frustrated :wallbash:since late last month due to a lack of running and lifting some heavy weight.

Hopefully, there's nothing serious and I can return to my routine and continue prepping for the half marathon.

Michael A. Jones 01-06-2013 06:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130106[/COLOR][/B]

[B]REST DAY[/B] :(

I am planning to call for a doctor appointment first thing in the a.m.

Michael A. Jones 01-07-2013 09:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130107[/COLOR][/B]

So, I went to see the doc today. Went thru the standard Q&A, and didn't receive anything definitive.....I thought it would have been a little more fluid since I go to a clinic on a military installation.:shrug: May have some arthiritis in the hips or problem with my SI joint. I'll find out when my x-rays come back. Also, received a consult to physical therapy.

Besides, I had a new care provider who didn't know my medical history, so I had to explain a lot to her. At least she cleared me to resume working out, in moderation.:kicking0:

[B][I]Rope singles, recommended stretches and 30 push ups[/I][/B]

[B]WOD[/B]

4 rds
12 Flys w/ resistance bands
10 BB rotations with homemade landmine 70#
4 Pull ups

[B]Conditioning[/B]

I've been helping my wife incorporate Crossfit into her workouts, so we did the reflex bag together after her mini WOD of 4 rds: 6 Sotts press, 6 dips and 6 sandbag rows.

9 rds with 30:30 splits (alternating)

Michael A. Jones 01-08-2013 09:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130108[/COLOR][/B]

[B][B]Active Rest Day[/B][/B]

I wasn't up to really doing a whole hellava lot today.....:(

Still feeling lame and in some pain, so I just walked the stairs in my house and did the doctor recommended stretches.

Michael A. Jones 01-09-2013 09:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130109[/COLOR][/B]

I felt a little better this evening after popping some Tylenol, so it was back to work.....

[B][I]CFWU plus a buy in of 2x60 single unders[/I][/B]

[B]WOD[/B]
5 rds
10 BP 155#
30 step ups
15 KB press 30#/hand

[B]Conditioning[/B]
5 rds on the bag with 40:15 splits

[I]Cooled down with doctor recommended stretches and Miracle Ball treatment for 10 minutes[/I].

Michael A. Jones 01-10-2013 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130110[/COLOR][/B]

I was feeling really good today considering that my back is better but hip is still aching a bit. Tylenol soothes that.

I'm still steering away from Oly lifts and weighted squats (I miss them so....:() and running, so I needed something to get my heart up and full body.

[B]WOD[/B]
3 RFT

30 band curls
10 burpess
10 dips
10 KTE
60 single unders 1# thick rope
10 box jumps 18"
10 parallete PU
10 squats
11:52

I had forgotten how much I love/hate burpees:rolleyes:

Michael A. Jones 01-11-2013 10:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130111[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]WOD[/B]
6 rds

6 Press 100#
6 Front squats 100#
4 OH wtd lunges 50# KB, rt
4 OH wtd lunges 50# KB, lft
6 Man makers 20#/hand

Did some abs/core work afterwards.

3x20 stability ball SU
3x20 plank twists :evilsmile
3x20 sec planks

Michael A. Jones 01-12-2013 09:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130112[/COLOR][/B]

[B]Active Rest Day[/B]

I did an abundance of stretching, foam rolling and went on a 3.5 mile bike ride with the wife.

Michael A. Jones 01-13-2013 09:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130113[/COLOR][/B]

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

Michael A. Jones 01-14-2013 12:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130114[/COLOR][/B]

I went out for my first run since the end of last month. I didn't want to run on a treadmill, so I promised myself no more than 2 miles on the road....

[B][I]Calisthenics and stretching[/I][/B]

[B]Endurance[/B]

2 miles in 20:46. Not too bad after a three week hiatus...All went well during the run except my right hip was extremely tight. I made sure to pay extra close attention to that during my cooldown.

[B]WOD[/B]
3 rds, 10 ea performed with the Gold's Gym Power Pack 20#

halos, squat, Warrior spin, Iron back, PU and front raise

The pack was what I expected. It was easy to handle and suprised me on the quality. Not to shabby for under $50.

[B]Conditioning[/B]
5 rds on th eflex bag and single unders with 30:30 splits and 10 second rest between

Michael A. Jones 01-15-2013 08:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130115[/COLOR][/B]

[B][I]1 minute single unders, 3 minutes calisthenics and stretching[/I][/B]

[B]WOD[/B]
3 RFT

15 BW rope pulls
20 band OH press
10 box jumps 18"
10 KTE
10 squat thrusts
20 band torso twists
10 dips
10 ball slams 15#
20 single unders

9:32

[B]Conditioning[/B]
6 rds on the heavy bag with 40:15 splits

I plan on taking another run tomorrow. Thinking about waiting till afternoon when it's warmer......My plan is to do 2.5 miles.

Michael A. Jones 01-17-2013 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130116[/COLOR][/B]

Was on the road late yesterday, and had not time to post....

[B]Endurance[/B]
I ran 2.5 miles in 23:06. It was very productive for not having done a lot of running lately. :)


[B][COLOR="red"]20130117[/COLOR][/B]

[B]2 rds CFWU[/B]

[B]WOD[/B]

"Sloshing Around"
4 rds w/ 35# slosh pipe

10 press
20 sec OH hold
10 OH lunges
10 Zercher squats
10 torso twists

I tried not to set the pipe down for the duration but gave in on the third rd during the lunges.....Great exercise tool!!!:pepper:

4 rds
10-20-20
KTE planks, mountain climbers and high knees

[B]Conditioning[/B]
4 rds on the heavy bag w/ 40:10 splits

Michael A. Jones 01-18-2013 10:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130118[/COLOR][/B]

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

Michael A. Jones 01-19-2013 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130119[/COLOR][/B]

I was a gorgeous day, so I went out for a run!! :run:

[B]Endurance[/B]

3 mile negative splits in 26:43.
1 mile #1 9:22, #2 8:58 and #3 8:18

I was very satisfied with my efforts this morning. :kicking0:

[B]Strength[/B]
Box Squats 5x5 w/ 225#

[B]Auxillary exercise[/B]: 100 calf raises

[B]WOD[/B]
2 RFT
10 Goblet squats 50#
20 lunges
5 Zercher squats 70#
20 step ups~ 3:58

[B]Conditioning[/B]
6 rds on the heavy bag w/ 30:10 splits

Michael A. Jones 01-20-2013 11:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130120[/COLOR][/B]

[B][I]2 minutes single unders, calisthenics and stretching[/I][/B]

[B]WOD[/B]
4 rds

10 Bulgarian bag halos 40#
20 hammer strikes
10 floor release push ups
10 KB tornados 50#
10 push press 115#

My wife and daughter did the same WOD to scale, so I did my wife's daily workout from her fitness group as a bonus...:p

20 ea of crunches, squats, heel lifts, flutter kicks, scissor kicks and 30 sec of high knees

Michael A. Jones 01-21-2013 09:02 PM

Re: Mike's Mad Log
 
[B][COLOR="red"]20130121[/COLOR][/B]

[B]Endurance[/B]

I ran 3.5 miles this a.m. with a time of 31:29. I was very satisfied with the pace and time. :)

I was really sluggish after the run, so I took the remaining day to stretch and hydrate.

Michael A. Jones 01-22-2013 08:26 PM

Re: Mike's Mad Log
 
[B]20130122[/B]

[B][I]Active stretching, 2x20 sec handstand hold and 1 minute single unders[/I][/B]

[B]WOD[/B]
4 rds

4 bench press 205#
20 band upright rows
80' farmer's walk 70#/hand
10 push ups

[B]Conditioning[/B]

Spartan WOD 1.22.13

The WOD was to set a goal of how many burpees completed in a day. My total was 100. I did 40 in the afternoon, and 60 post workout. I wanted to do the 60 unbroken but that was an epic fail....:biglaugh:

Michael A. Jones 01-23-2013 05:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130123[/COLOR][/B]

I felt relly energetic today. Must be the change in diet and adequate sleep. It all seems to work!!!;)

[B]Endurance[/B]

I did the Spartan Race WOD which was to run 3 to 5 miles with negative splits. I ran 4 miles in 37:14. My split times were 10:02, 9:27, 9:06 and 8:36. Of course it wouldn't be a Spartan WOD w/o burpees.....:p 30 burpees after the completion of the run.

[B]WOD[/B]
15 Curtis press 75#

I had forgotten how much of a workout this exercise provides. Good stuff.

[B]Conditioning[/B]
3 rds on the heavy bag with 60:15 splits

[B]Core[/B]
Spartan 300 Abs routine

I'm planning on doing some sort of core building exercises everyday. Since my back and hip went out, again, I want to make sure that I strengthe and maintain my core.

Michael A. Jones 01-24-2013 10:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130124[/COLOR][/B]

[B]Conditioning[/B]

I did an hour of Xtreme Boxing with a bit of Turbo Kick. My friend and instructor recently received her certification, so she worked our tails off!!! Good times!:D

Michael A. Jones 01-25-2013 09:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130125[/COLOR][/B]

[B]REST DAY[/B]

My visit to the physical therapist revealed that I have some slight issues with my SI joint and L2/L3 vertebrae....He said that I can continue to be active but to lay off the heavy stuff for a while.

Gave me some painful, yet excellent stretches and drills to do. We made a goal to get me back to where I want to be. A minor setback in my view.....

Michael A. Jones 01-26-2013 08:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130126[/COLOR][/B]

[B]Active Rest Day[/B]

Big day tomorrow with my half marathon!!!!:pepper:

I did a ton of stretching and foam rolling. Took a brisk stroll at the park with the family to stay loose. I'm still kind of nervous about running the race.....It's my first, so I have butterflies.

Michael A. Jones 01-27-2013 11:29 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130127[/COLOR][/B]

[B]Endurance[/B]:run:

I completed my inaugural half marathon this morning. My gameplan went out the door, and I just ran a steady pace until I had to slow it down. All in all, it was a great experience.

My official finish time was 2:25:25.:kicking0:

Time for some ice and stretching.....;)

Michael A. Jones 01-29-2013 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130128[/COLOR][/B]

[B]Active Rest Day[/B]

DOMS set in with a vengeance!!!:evilsmile I took the day to stretch, and utilize my roller and Miracle Balls. The soreness didn't hit until early afternoon and subsided by the time I hit the sheets.

I just did a few calisthenics and tried some yoga.....:shrug:My daughter suggested it, and I think it did the trick.

[B][COLOR="red"]20130129[/COLOR][/B]

I felt rejuvenated today!!:pepper:

[B][I]CFWU[/I][/B]

[B]WOD[/B]
3 rds
120 rope undulations
10 KBS 30#
10 Band OH presses
60 single unders
10 floor release PU
20 squats
10 KTE

[B]Conditioning[/B]
4 rds on the heavy bag w/ 60:15 splits and 10 jumping jacks between rds

Michael A. Jones 01-30-2013 08:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130130[/COLOR][/B]

[B][I]800m jog, 1 minute single unders and stretching [/I][/B]

[B]Endurance[/B]

I got out today and did a nice 2 miler. Nothing special but a run to keep me loose. Completed it in 17:12.

[B][I]CFWU[/I][/B]

[B]WOD[/B]
3 rds

6 hang power cleans 95#
6 Front squats 165#
9 wall balls 20#
6 box jumps 24"
9 hollow rocks

[B]Core[/B]
5x15 SU
4X20 sec planks

Michael A. Jones 01-31-2013 11:18 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130131[/COLOR][/B]

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


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