Re: Mike's Mad Log
 

[B][COLOR="Red"]20150330[/COLOR][/B]

[B]Strength[/B]:weight_l:
Bench Press
10x 135
8x 155
6x 175
4x 195
2x 215

[B]Conditioning[/B] 2 rds on the heavy bag. Each round was 2:00, then 80 single unders and 20 KTE.

Worked out early and went to the chiropractor. I was long overdue for an adjustment. It felt so damned good!! I feel so much better!!:pepper:

[B][COLOR="red"]20150331[/COLOR][/B]

[B]Endurance[/B]:run:
I ran a bit over 3 miles in 26:47. My first mile sucked but found a nice rhythmn to finish off.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150401[/COLOR][/B]

A friend and I were joking about not skipping leg day...Then, I looked through my log and realized that I was, in fact, skipping leg day a lot:icon_spee

[B]Strength[/B] :weight_l:
Squats
I resorted to using the V Squat machine to ease pressure off my lower back; chiropractor suggested.

10 270#
8 290#
6 320#
4 340#
2 360#
1 380# and a bonus rep

3 rds Front Squat
10 135#

3 rds RDL
10 80#

20 Lunge steps 80#

3 rds Calf raises
20 225#

[B]Endurance[/B] 1k row in 3:56

[B]Conditioning[/B]35 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150402[/COLOR][/B]

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

[B]WOD[/B]

3 rds
:30 x6
Complete chain on right, then directly to the left
KBS 50#
C&P
Rack Squat

This was a helluva lot tougher than I thought!! By the end of the first round, I was smoked.....I had to drop to a 40# KB to finish the session. I'm definitely doing this one again though; excellent burn.

[B]Conditioning[/B]30 minutes of intervals tonight

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150403[/COLOR][/B]

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

[B][COLOR="red"]20150404[/COLOR][/B]

[B]Conditioning[/B] 30 minutes of interval training. I wasn't in he mood to workout, so I left it at that....:shrug:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150405[/COLOR][/B]

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

My daughter and I worked on some of the Festivus Games WODs.

[B]WOD[/B]
6 Minute AMRAP
6 Power Clean (135/65)
6 Bar Over Burpees

My score: 58 reps, Taja: 47

5 Minute AMRAP

5 Push Press (115/45)
15 Box Jumps (20″)
Rest 1 Minute

Max Double Unders in 1 minute-Me
Max Single Unders in 1 minute-Taja

My score:154, Taja: 200

I'll be working on DUs this week....In addition to some cleans.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150406[/COLOR][/B]

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

I was really lame yesterday, so I payed a visit to chiro. I am so glad that I did!!:pepper: Doc hooked me up with a 10 minute adjustment session.

Took the rest of the day to stretch and apply heat/cold to my lower back.

[B][COLOR="red"]20150407[/COLOR][/B]

I wanted to work more today, but took it easy because I didn't want to undo the progress made by my back adjustmnent.

[B]Conditioning[/B] 35 minutes of intervals and some shuttle sprints

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150408[/COLOR][/B]

[B]Endurance[/B]:run:

Seems like I haven't run in forever....4 miles felt like a 10k race this morning. I still averaged about a 9 min mile though.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150409[/COLOR][/B]

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

[B]WOD[/B]
4 rds
10 Clubbell Swipes L/R 20#
10 Give & Takes L/R [url]https://www.youtube.com/watch?v=Tzci1wQZy6k[/url] (WSF)
10 Chest Press
5 Front Swings 30#
10 Gamma Cast Squats

I'm really love this training!! Kettles are still my favorite but the clubbells are a close second.

[B]Skills[/B] 15 minutes of DU practice

[B]Conditioning[/B] Interval training and sprints

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150410[/COLOR][/B]

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

I was so blasted tired that I fell asleep before posting that I was resting...:p


[B][COLOR="red"]20150411[/COLOR][/B]

[B]Conditioning[/B] So glad that I was properly hydrated today. It was brutal during my group's 30 minute interval session. Days like today make me love winter even more.

[B]WOD[/B]
I did a little Festivus Games mini-mashup

5 Minute AMRAP
15 DUs
15 Step Ups
3 plus 5
REST
2 Minute AMRAP
Front Squats 40#
40 reps
REST
2 Minute AMRAP
Push Press 60#
60 reps

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150412[/COLOR][/B]

[B][I]5x135# Bench press and 10 100# resistance band flyes
[/I][/B]
[B]Strength[/B]:weight_l:
Bench Press
3-3-3
185-205-225#

[B]WOD[/B]
5 RFT
10 DUs
5 Bench press 155#
3:33

[B]Conditioning[/B]
10 rds on the heavy bag with 60 ME combos per

[B][COLOR="red"]20150413[/COLOR][/B]

[B]Active Rest Day[/B]

Light yoga and heavy stretching

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150414[/COLOR][/B]

[B]Endurance[/B]:run:
3 miles in 26:21

[B]Conditioning[/B] Intervals for 30 minutes

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150415[/COLOR][/B]

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


[B][COLOR="red"]20150416[/COLOR][/B]

I decided to go light and reserve my energies for this weekend's comp.

[B]Skills[/B]
I spent a solid 20 minutes refining DUs.
Found out we can bring our own ropes for competition, so I was making sure that the length was good and the rotation was straight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150417[/COLOR][/B]

[B]Active Rest Day[/B]
I did some light yoga, stretching and rolling throughout the day. Made sure to stay hydrated for tomorrow's competition.

I'll do a bit more limbering just before bed.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150418[/COLOR][/B]

Festivus Games day!!!:pepper:

I was super excited to compete today. We had folks from the surrounding areas come out to take part, and the host box was awesome.

[B]WOD 1: ROW SO HARD[/B]
For Time:
Row 1K
50 Wall Ball
[B]
WOD 2: QUAD BUSTER[/B]
With a running clock:
0-2:00: Max Front Squats in 2 Minutes 135#
2:01-3:59: Rest
4:00-10:00: AMRAP 6 Minutes
6 Power Clean 135#
6 Bar Over Burpees

[B]WOD 3: 5 & 15[/B]
AMRAP 5 Minutes

5 Push Press 135#
15 Box Jumps 20″
Rest 1 Minute

Max Double Unders in 1 minute

Sucks that I didn't record my scores but it was a fun. I learned a bit more about competition and myself. Glad that I did it....By the way, my daughter rocked it after being into CF for less than a year!!:highfive:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150419 and 20150420[/COLOR][/B]

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

Festivus took a lot out of me!! I haven't been this sore in a while. I'm taking care of my body and recovering smartly.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150421[/COLOR][/B]

I was still rather sore from this weekend but forced myself to be active and work it out...

[B]WOD[/B]
5 rds
4 KBS 70#
8 KBS 40#
12 Dbl KB Snatch 20#

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


[B][COLOR="red"]20150422[/COLOR][/B]

[B]WOD[/B]
20 Minute AMRAP
30 seconds Battlerope
5 Club Swipes L/R 25#
5 Torch Press
10 Club Swings 35#
10 Barbarian Squats

7 full rds

[B]Skills[/B]I spent 15 minutes working DUs. I managed to string 34 at one point!!!:pepper::pepper:

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150423[/COLOR][/B]

[B]Endurance[/B] :run:
2.25 miles in 19:46

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150424[/COLOR][/B]

[B]Active Rest Day[/B] :kicking0:

Paid a visit to chiro today. I hadn't been for ten days, so I was due an "overhaul...." Doctor said that my adjustments are helping and he didn't notice the predominant turning of my hip!!:highfive:

Afterwards, I did some light (very light) calisthenics, and stretching.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150425[/COLOR][/B]

[B]Conditioning[/B] My group managed 30 minutes of interval training this morning. The humidity was ungodly!!!:eek:

[B]WOD[/B]
12 Minute AMRAP
6 Reps each
K2E
Ball Slams 15#
KB Snatch, L 40#
Rack Squat, L
KB Snatch, R 40#
Rack Squat, R

9+6+6

[B]Conditioning Part Deux[/B]
4 rds on the heavy bag with 60 single unders, then ME 60 combos

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150426[/COLOR][/B]

And, I can feel the soreness creeping....:evilsmile

[B]Strength[/B]:weight_l:
Squats
5x5 205#

[B]WOD[/B]
4 rds
10 Goblet Squats 70#
4 Burpees
10 Clubbell Shoulder Squat Cleans 35#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150427[/COLOR][/B]

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

[B][COLOR="red"]20150428[/COLOR][/B]

[B][I]1 Minute single unders, 200 m job and active stretching[/I][/B]

[B]WOD[/B]
For Time
40 KBS 50#, 120M sprint
20 KBS, Sprint
10 KBS, Sprint
5 KBS, Sprint
10....
20....
40 KBS, Sprint

Finished in 10:12, rest 3 Minutes, then

4 rds
5 Box Jumps 24"
20 Gamma Casts 25#
60 Rope Slams

[B]Skills[/B] 10 minutes to practice DUs

[B]Conditioning[/B] 30 minutes of intervals

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150429[/COLOR][/B]

[B][I]Active stretching, 5x135 and 5x 225# deadlift[/I][/B]

[B]Strength[/B] :weight_l:
Deadlifts

I haven't done deads in quite some time, so I went relatively light....
4x3 275#

[B]Conditioning[/B] Interval tng for 30 minutes at class.

[B][COLOR="Red"]20150430[/COLOR][/B]

[B]Endurance[/B]:run:
6 miles in 56 minutes!!:pepper:

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

[B][COLOR="red"]20150501[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150502[/COLOR][/B]

[B]Conditioning[/B] Interval Training for 30 minutes

[B][I]5X135# Bench press and active stretching[/I][/B]

[B]WOD[/B]
10 Minute AMRAP
2 Bench Press 205# (BW 200#)
10 Ball Slams 20#
10 Sandbag G2S 60#

Finished with 8 rds

[B]Skills[/B] I spent 10 minutes getting acquainted with a new speed rope. After that session, I had the wife time me for 1 minute ME DUs.

58 DUs......I had 20 strung at one point. :kicking0: It's still constant work to master these jokers.
I was rather impressed at the quality of the rope seeing that it only cost $5....;) That just goes to show that you don't need fancy, expensive gear to get the job done.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150503[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Squats
5x5 215#

I increased the weight by 10# based on my last lifts on 26 April. I am hoping to progress w/o following an established program......

[B]Conditioning[/B]
I did 6 rds on the heavy bag. Each round consisted of 60 combo punches with 15 second rests between.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150504[/COLOR][/B]

[B]REST DAY[/B]

[B][COLOR="Red"]20150505[/COLOR][/B]

[B]WOD[/B]
3-5-7-9-11 Bear Complex 65#
20 Gamma casts 25#
10 Swipes
10 Romali casts
5 Pull ups
10 Dips

[B]Skills[/B]

DU practice for 15 minutes
[B]Conditioning [/B]
30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150506[/COLOR][/B]

[B]Strength[/B] :weight_l:
Deadlifts
3x3 285#

Man, my grip sucks!!:mad: I definitely need to get back to the basics....

[B]WOD[/B]
3 rds
10 KBS 50#
10 DL 225#

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

[B][COLOR="red"]20150507[/COLOR][/B]

[B][I]1 minute single unders, light jog around gym and Burgener WU[/I][/B]

[B]WOD[/B]
5 RFT
5 Power cleans 135#
10 Ball slams 20#
15 Wall balls 20#
100m Run
7:15, then
4 cycles of KB complex
Snatch 44#
Clean
C&P
Rack squat

One cycle was executing each movement on the left and right. Object was to go through without putting the bell down. Mission accomplished!:highfive:

[B]Skills[/B] Yep.....More DU practice:p

[B]Conditioning[/B]25 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150508[/COLOR][/B]

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

[B][COLOR="red"]20150509[/COLOR][/B]

[B][I]Dislocates, shoulder mobility drills and 5x135# press[/I][/B]

[B]Strength[/B]:weight_l:
Press
3x3 160#

[B]WOD[/B]
5 rds
5 Push press 135#
10 Club Jerks 35#
10 Gamma casts
10 BTB Round the World 25ish#

The jerks will take some getting used to....This was my first time doing them.

[B]Auxillary Work[/B] 6x10 assisted pull ups with mixed grips and 2 rds of 100 flutterkicks

[B]Conditioning[/B]
6 rds on the heavy bag. I did 20 Dus, then 40 ME jabs

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150510[/COLOR][/B]

[B]Endurance[/B]:run:

My daughter and I completed the Spartan Sprint this morning. It was a bit more challenging than expected, but we made it. This year's race was just shy of 5 miles and have 15 or so obstacles.

I was so proud that Taja didn't give in on some of the obstacles. She embraced the suck and learned some valuable lessons about fortitude and mind over matter.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150511[/COLOR][/B]

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

[B][COLOR="red"]20150512[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
5x5 225#

[B]WOD[/B]
16 Minute AMRAP
4 Box Jumps 30#
4 Front Squats 170#

13+2

[B]Auxillary Work[/B] 30 Assisted pull ups

[B]Conditioning[/B] 30 hard minutes of intervals tonight

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150513[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
1o-8-6-4-2-1
135-155-175-195-215-235#

[B]Conditioning[/B]Intervals for 35 minutes

[B]WOD[/B]
I had my class do a scaled version of Hero WOD McGhee to honor him. Most used 18# weighted bars while the rest used 15#. We subbed squat jumps for box jumps.
I joined in and did 28 rds.

[B][COLOR="red"]20150514[/COLOR][/B]

[B]WOD[/B]
Did the following DB Chain using the following as a format
[url]https://www.youtube.com/watch?v=XmCsVn2QoBc#t=83[/url] (WSF)
2 rds w/ 30 and 45# DB
2 Snatch
2 C&P
2 Rack Squats
REST
2 rds w/ 40 and 55# DB
2 Snatch
2 C&P
2 Rack Squats
REST
4rds
6 KBS 24kgs
6 KBS 32 kgs

[B]Conditioning[/B]
30 minutes of intervals

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150515[/COLOR][/B]

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

[B][COLOR="red"]20150516[/COLOR][/B]

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

My body was talking to me and I am listening....I feel really drained, so I'm taking an additional rest and recovery day.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150517[/COLOR][/B]

[B]Endurance[/B]:run:

Thunderstorms were approaching fast, so I only got in a two miler.....It was better than nothing.

[B][COLOR="red"]20150518[/COLOR][/B]

[B]Active Rest Day[/B]
Lots of stretching and hydration. I tried to take a power nap but was unsuccessful:(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150519[/COLOR][/B]

[B][I]One minute single unders, active stretching and 3x135#Squat[/I][/B]

[B]Strength[/B]:weight_l:
Squats
5x5 235#

[B]WOD[/B]
4rds
7 One and a Quarter Front Squats 135#
14 Rear Lunges 60#

[B]Auxillary Work[/B]4x20 Calf raises 135#

The front squats were brutal even at such a light weight :evilsmile

[B]Conditioning[/B] 30 minutes of intervals

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150520[/COLOR][/B]

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

[B]WOD[/B]
5 rds
10 Push Ups
10 Pull Ups
5 Hang Cleans 115#

[B]Conditioning[/B] Class was awesome tonight and we worked our :censored: off for 40 minutes of interval training!!:pepper:

[B]Skills[/B] Practiced DUs for about 15 minutes tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150521[/COLOR][/B]

[B]WOD[/B]
5 RFT
20 DUs
20 Gamma Casts 35#
10 KBS 70#
Run 160m

11:11

[B]Endurance[/B]:run:
Not sure what possessed me, but felt a desire to run after my WOD....3.5 miles in 33:38.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150522[/COLOR][/B]

[B]Active Rest Day[/B]
I did some mobility exercises for my hips and back. Been neglecting to do so, and regret it....I also iced my knee that I banged up the other day. Most of the pain subsided.

[B][COLOR="red"]20150523[/COLOR][/B]

[B]Conditioning[/B] I just did 25 minutes of interval training at the park. Wasn't in the mood to really workout, and I want to save some energies for the Murph Challenge.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150524[/COLOR][/B]

I was going to go easy a day prior to the Murph Challenge but I was never one to want the easy way....:evilsmile

[B]Strength[/B] :weight_l:
Deadlifts
3x3 295#

I felt a lot stronger than in my last session. Grip strength is still weak but I'll get it back.

[B]WOD[/B]
4 rds
10 American KBS 50#
6 DL 225#

[B]Conditioning[/B]
4 rds
20 DUs
40 jabs on the heavy bag

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150525[/COLOR][/B]

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

Rx'd the workout this morning in 51:24. My wife, who doesn't CF, and daughters did it also. It was so cool having them join me this year!! :pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150526[/COLOR][/B]

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

[B][COLOR="red"]20150527[/COLOR][/B]

[B]WOD[/B]
5 RFT
20 KB Press 50# (10 each arm)
20 Sledgehammer slams 20#
20 Club Swipes 25# (10 each arm)

9:48

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150528[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
4x5 255#

[B]Conditioning[/B]35 minutes of intervals