Re: Mike's Mad Log
 

[B][COLOR="Red"]20140315[/COLOR][/B]

The day began kinda crappy with light rain, but got better as the morning progressed. :)

[B]Endurance[/B]
50 solid minutes of HIIT at the park today!! :pepper: I had some really energentic folks there, so we cranked it up a notch.

[B]Strength[/B] :weight_l:
Squats 3x3
315#

I didn't think that I still had that left in me but it seemed relatively easy...after the first round.

[B]Skills[/B]
Played around prior to my circuit class and strung 10 DUs!!!!:D After my lifting, I practiced for 10 minutes.

I have been using a standard rope or my DIY cable rope. I'm definitely going to invest in a quality speed rope soon.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140316[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140317[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
2 RFT
4 burpee CTB pull ups
12 monkey bar traverse
8 power cleans 115#~ 2:03
REST 1 minute, and repeat~2:17

The CTB pull ups whooped my of the seond go around!!:yikes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140318[/COLOR][/B]

[B]Endurance[/B]

30 minutes of HIIT tonight at the community center.

I'm doing some extra stretching and rolling. For some reason, I am unusually sore today....:shrug:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140319[/COLOR][/B]

[B][I]Dislocates, stretching and Burgener WU[/I][/B]

[B]Skills[/B]
10 minutes of OHS practice with PVC. I played around with my hand positions to lock in a good hold. Spent a lot of time work active shoulders....

[B]Strength[/B] :weight_l:
OHS 1-1-1-1
65-95-115-125#

I def realized how weak my left shoulder has become, and that my mobility could use a major overhaul.
But, that's why we do goat work and practice!!:)

[B]WOD[/B]
3 rds
10 Sotts Press 15#/hand
20 Mace swings 10# ( used my sledge ;))

[B]Conditioning[/B]
2 rds on the heavy bag with 120:60 splits

[B]Endurance[/B]
40 minutes of HIIT at the park tonight

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140320[/COLOR][/B]

[B]Endurance[/B]

45 minutes of HIIT tonight. I had a really great class!! Met some new people and received positive feedback on my classes. ;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140321[/COLOR][/B]

A good friend sent me a link to trail unning the other day. It inspired me to get out and run this morning!!

[B]Endurance[/B] :run:

I did about 3.6 miles in 34 minutes wearing my weight vest.

I stopped to take some shots of the view from the lookout tower, and forgot to restart my app....:o Also, I almost bit the dust on the second mile but maintained my footing. But, my big toe was not so fortunate....:crutch00: I ripped about an inch of skin on the outside portion of that toe. I still finished with a reasonable time even with a blood-soaked sock.

[B]Strength[/B] :weight_l:
Bench press
5x5 135#
3x3 165#
1x1 195#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140322[/COLOR][/B]

[B]Endurance[/B]

45 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140323[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140324[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Press
10 95#
7 115#
5 135#
3 155#
1 175#

I've neglected pressing for a while....Making a conscious effort to get back to basics. Today's lifts felt really solid! My right wrist is kinda lame as is my left shoulder, so I know where I need to work.

[B]WOD[/B]
3 rds
5 Push press 135#
10 ball slams 10#
10 Warrior swings 30#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140325[/COLOR][/B]

[B][I]10x135# squats, stretching and 45 seconds singles[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats 2x3
225#

[B]WOD[/B]
6 RFT
10 DB thrusters 30#
40 mountain climbers
Run 160m
10:18

[B]Endurance[/B]
30 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140326[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140327[/COLOR][/B]

[B][I]1 minute singles, stretching and ride it down exercise[/I][/B]

[B]Skills[/B]
I spent a good 10 minutes practice handstands. They're even more difficult than I remembers....

[B]WOD[/B]
4 rds
4 stone lifts 95#
8 KBS 50#

[B]Endurance[/B]
40 minutes of HIIT at the park tonight

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140328[/COLOR][/B]

[B][I]400m job and 30 lunges[/I][/B]

[B]Strength[/B] :weight_l:
V Squats
6 290#
6 360#
6 410#

[B]WOD[/B]
5 rds
Ascending Box Jump 20 to 28"
5 KB squat cleans 30#/hand
5 DL 225#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140329[/COLOR][/B]

[B]Endurance[/B]
30 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140330[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140331[/COLOR][/B]

[B]WOD[/B]
3 rds
6 landmine Russian twist 45#
12 landmine shoulder press 45#
6 Bench press 200#

[B]Endurance[/B] :run:
1 mile in 8:00

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140401[/COLOR][/B]

No foolin around today!! It was time to do work! :pepper:

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]

I followed CFFB WOD today. I didn't Rx cuz 50# would have whooped my arce....;) I used 30# DBs.

Complete as many rounds as possible in 12 minutes:

DB Bent Over Rows – 7 reps
DB Cleans – 7 reps
DB Push Presses – 7 reps

*Use 50 lb dumbbells for this workout

11+7

[B]Skills[/B]
15 minutes DUs

I borrowed a speed rope from the office to get a feel for different ropes. It's a lot lighter than I'm used to....I strung 6, 6, 5, then 6 in four attempts. I'm getting there.

Most of the practice time was trying to find a rhythmn.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140401 aux[/COLOR][/B]

30 minutes of HIIT

Didn't expect anyone at class tonight due to a late time shifted but got in some work!!:kicking0:

Re: Mike's Mad Log
 

[COLOR="Red"][B]20140402[/B][/COLOR]

[B]Active Rest Day[/B]

Stretching, icing and 40 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140403[/COLOR][/B]

[B]Endurance[/B] :run:

I ran 3 miles on the same trail that I hurt my toe on.....No vest and cut it down from the previos 3.6 miles.

Finished it, unscathed, in 29:55.

[B]Endurance Part Deaux[/B]

30 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140404[/COLOR][/B]

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

I'm really wiped out today, and decided to bow out and take today to recover. Taking in additional fluids and doing some icing and took a power nap earlier.

Hopefully, I can regroup.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140405[/COLOR][/B]

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

[B]WOD[/B]

4 RFT
Run 400 m
10 Supermans
20 Push ups
20 Lunges
10 Burpees
20 KBS 20 kgs
20 Sit ups
19:39

[B]Endurance[/B]
30 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140406[/COLOR][/B]

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

My back has been bothering me since late afternoon yesterday. As a precaution, I took today off......

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140407[/COLOR][/B]

[B][I]Active stretching, dislocates and 1 minute singles[/I][/B]

[B]Skills[/B]
10 minutes of DU practice

[B]WOD[/B]
3 rds
3 bench press (BW)
10 ball slams 10#
30 DUs

DUs took a while to complete....:( I'm using a speed rope from work but it doesn't seem to help much.

Did some additional DUs later in the day with my standard rope, and did much better. I was able to string 10 together three consecutive times....:shrug: I'll take it!! I'll being trying a different style/brand of rope next week.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140408[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squats 4x4
225#

2x20 18" step ups 60#
4x20 calf raises 135#

[B]WOD[/B]
3 rds
5 pull ups
45 sec rope slams

[B]Skills[/B]
10 minutes of DU practice

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140409[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
10 RFT
10 jumping jacks
10 push ups
10 press 25#
Run 100m with 25# OH
16:10

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140410[/COLOR][/B]

[B]Active Rest Day[/B]

Took it easy and just did a bit of HIIT during class.....


[B][COLOR="red"]20140411[/COLOR][/B]
[B]Strength[/B] :weight_l:

I tried some new exercises to help out my deadlifts. I've never done either before. A bunch of tutorials stated that you should rack pull more than your max DL, but I erred on the side of caution and went with close to 85% of my 1RM.

Rack Pulls 4x3
325#

Pendlay Rows 3x5
165#

5x5 Pull ups; gotta get right for the Murph Challenge;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140412[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

I know it's been neglected, so I worked on my snatch. This lift seems to be my all time worst. I know that a lot of it is mental, and that's my sticking point....:(

Snatch 2-2-2-2
75-95-115-125(f)

[B]WOD[/B]
3 rds
Hang power snatch 95#


[B][COLOR="red"]20140413[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140414[/COLOR][/B]

[B]WOD[/B]
5 RFT
10 Pull ups
10 KBS 50#
5 Power cleans 170#

7:40

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140415[/COLOR][/B]

I ran in honor of the people lost and injured during last year's Boston Marathon.

[B]Endurance[/B] :run:

4 miles in 34:52

[B]Endurance Part Deaux[/B]

30 minutes of HIIT in the park. Had some awesome weather, so we took the workout outside.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140416[/COLOR][/B]

[B]Endurance[/B]
30 minutes of HIIT


[B][COLOR="red"]20140417[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
20 minute AMRAP
20 Overhead claps
15 Prisoner lunges
10 KBS 50#
5 Burpees

12 rds+5+5

[B]Endurance[/B]
30 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140418[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140419[/COLOR][/B]

[B]Endurance[/B]
30 minutes of HIIT

[B]Strength[/B] :weight_l:
Bench Press
5x2 225#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140420[/COLOR][/B]

[B][I]40 jumping jacks, and 20 squats [/I][/B]

I wanted to do this WOD from CFFB but it was my rest day....

Complete 4 rounds for time:

2 pood KB Swings – 10 reps
Squats with KB in rack position RT – 10 reps
25 yard One Arm Farmer Walk w/ KB in rack position RT
2 pood KB Swings – 10 reps
Squats with KB in rack position LT – 10 reps
25 yard One Arm Farmer Walk with KB in rack position LT

I completed the WOD Rx in 8:34

The FW was a bit awkward but I got used to it by the second round....

[B]Conditioning[/B]
I haven't hit the heavy bag in some time, so I went 3 rds with 90:30 splits.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140421[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140422[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squats
3x15 195#

[B]WOD[/B]
For Time
400' Atlas lunges carrying 66# sandbag

4:02

My legs have been screaming bloody murder since this workout...!!:yikes:

[B]Endurance[/B]
I still had a class tonight, so I got in 30 minutes of HIIT. Squats were fun...:rolleyes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140423[/COLOR][/B]

[B][I]Active stretching[/I][/B]

I decided to attack my soreness and hit my legs again....Followed CF main for the WOD.

[B]Strength[/B] :weight_l:
Deadlift 5-5-5-5-5 reps

225-255-290-320-355

I was feeling fiesty, so I took a chance and went for a new DL max. After much concentration and psysching, I pulled 420# for a new PR!!:pepper:

It surprised me a bit because I haven't been doing as much squatting nor deadlifts.....I'll take it. Next try, I'll start fresher and see where I can go.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140424[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140425[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

Odd object fun day!!:pepper:

[B]WOD[/B]
2 RFT
5 Stone lifts 95#
10 Sandbag shoulderings 50#
15 Ball slams 10#
20 Sledge strike 10#
25' Farmer's walk 107#/hand
30 Heavy rope slams

Finished in 6:07