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

Michael A. Jones 04-16-2014 03:41 AM

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.

Michael A. Jones 04-17-2014 08:22 PM

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

Michael A. Jones 04-18-2014 07:50 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140418[/COLOR][/B]

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

Michael A. Jones 04-19-2014 08:33 PM

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#

Michael A. Jones 04-20-2014 04:16 PM

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.

Michael A. Jones 04-21-2014 06:00 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140421[/COLOR][/B]

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

Michael A. Jones 04-22-2014 07:01 PM

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:

Michael A. Jones 04-23-2014 07:58 PM

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

Michael A. Jones 04-24-2014 08:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140424[/COLOR][/B]

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

Michael A. Jones 04-25-2014 09:49 AM

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


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