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

Michael A. Jones 11-17-2017 04:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171117[/COLOR][/B]

[B]Active Recovery and Stability[/B]

I wanted to do some yoga but found most routines were too "intense" or too long. I stumbled across one for CrossFit and liked it. The one from Hyperform was good, but this one was more of what I wanted.

[B]Yoga[/B]
[url]https://www.youtube.com/watch?v=isHJzyLng9g[/url] (WSF)

[B]Mobility and Stability[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Shoulder Mobility and Joint Reset [url]https://www.youtube.com/watch?v=czFBm_9WZeU[/url] (WSF)

Michael A. Jones 11-18-2017 04:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171118[/COLOR][/B]

[B]Endurance[/B]:run:
Did a light 1.3 miles during class this morning.

[B]WOD[/B]
30 Minute AMRAP
Divided your bodyweight by weight used for WOD. Number is rep scheme.
C&P 30#
Goblet Cossack Squat
Sit Throughs
Every 4 rounds, run 200m

20 rounds

[B]Circuit Training[/B]
Four Station Cat III/IV Hurricane Workout (10 reps each/30 Second Hold)
Cossack Squats to DB Lateral Cleans [url]https://www.youtube.com/watch?v=5xUIThZ6we4[/url] (WSF) Closest video to the movement that we did....
Push Ups
Sit Ups

Single Leg Reach Squat [url]https://www.youtube.com/watch?v=78s07E65Lu0(WSF[/url])
Push Press
Mountain Climbers

Band Pull Aparts
Wide Heel Lifts [url]https://www.youtube.com/watch?v=9FObqjwaEhc[/url] (WSF)
Sit Throughs

Ball Slams
Supine Chest Pass [url]https://www.youtube.com/watch?v=ckDgED9EBu8(WSF[/url])
Medball Boat Pose(Ball on Shins) :evilsmile

Michael A. Jones 11-19-2017 10:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171119[/COLOR][/B]

[B]Circuit Training[/B]
3 rds, 45 seconds each
Downward Dog to Toe Touch Push Up [url]https://www.youtube.com/watch?v=Nb798ZAzU1s[/url] (WSF)
Squat To Jump Lunge
Burpee
Monster Walk
Banded Bicycle Crunch

Michael A. Jones 11-22-2017 10:48 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171120[/COLOR][/B]

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

[B][COLOR="red"]20171121[/COLOR][/B]

[B]Endurance[/B]:run:
10k run with 10# plate carrier. Wasn't measuring time overall. I chose an offroad course to better adjust pace to terrain.
I had run the course previously but didn't know the changes like some other areas.
Finished in 57:05.

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

Michael A. Jones 11-22-2017 08:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171122[/COLOR][/B]

Gathered with some "family" to workout in the park. We're all doing our own Thanksgiving festivities, so we decided to get together and burn some calories before feasting tomorrow.

[B][COLOR="DarkOrange"]Thanksgiving WOD[/COLOR][/B]

[B]All The Trimmings [/B]
For Time
Appetizer:
EMOM For 10 Minutes
Odd: 10 Thrusters 45#
Even: 20 Snatches
[I]rest 2 minutes[/I]
Main Course:
23 Minute AMRAP
10 C&P
9 Box Jumps
4 Burpees

10 rounds
[I]rest 2 minutes[/I]
Dessert:
5 Rounds
30 Butterfly Sit Ups
30 Weighted Russian Twists
30 Goblet Squats

Michael A. Jones 11-23-2017 06:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171123[/COLOR][/B]

[B]Endurance[/B]:run:

Texas Tough Turkey Chase 10k. Yes, another 10k this week....:rolleyes:

One of the most challenging courses I've run to date but pushed my to run a great race. I finished in 54:44 by Endomondo and 54:52 BY IAAP Chip. I was third in my age group :highfive:

I got a chance to speak with the race coordinator Edgar. He had given me advice on training my run over four years ago, and it was only fitting that I thanked him on his Thanksgiving Day race.
:thanx:

No more long runs until the Rock N Roll next weekend. I'll taper to a light run this week, and possibly a few minutes on the Airdyne to stay loose.

[B]Yoga[/B] [url]https://www.youtube.com/watch?v=isHJzyLng9g[/url] (WSF)

Michael A. Jones 11-26-2017 08:10 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171124[/COLOR][/B]

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

[B][COLOR="red"]20171125[/COLOR][/B]

[B]WOD[/B]
4 Rounds
0-2 min: 300m Run + Burpees
2-3 min: Squats
3-4 min: Single/Double Unders
4-5 min: Push Ups
Rest 4 Minutes
:evilsmile

Michael A. Jones 11-26-2017 07:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171126[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squats
5x5 275#

Michael A. Jones 11-28-2017 09:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171127[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Yoga[/B]

[B]Mobility and Stability[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Internal/External Rotation BAM![url]https://www.youtube.com/watch?v=IlmYLpt-7BE[/url] (WSF)

[B][COLOR="red"]20171128[/COLOR][/B]

[B]REST DAY[/B] :zombie:

Michael A. Jones 11-29-2017 09:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171129[/COLOR][/B]

[B]WOD[/B]

My friend reminded me of a format that we used years ago. So, I used it this evening. He called it the Calendar WOD; use the date (sometimes the time also) as the rep scheme.

11 RFT
29 Double Unders
20 Sit Ups
17 KBS 40#

15:30


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