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

Re: Mike's Mad Log

[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.

[url][/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][/url] (WSF)

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

Re: Mike's Mad Log

Did a light 1.3 miles during class this morning.

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][/url] (WSF) Closest video to the movement that we did....
Push Ups
Sit Ups

Single Leg Reach Squat [url][/url])
Push Press
Mountain Climbers

Band Pull Aparts
Wide Heel Lifts [url][/url] (WSF)
Sit Throughs

Ball Slams
Supine Chest Pass [url][/url])
Medball Boat Pose(Ball on Shins) :evilsmile

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

Re: Mike's Mad Log

[B]Circuit Training[/B]
3 rds, 45 seconds each
Downward Dog to Toe Touch Push Up [url][/url] (WSF)
Squat To Jump Lunge
Monster Walk
Banded Bicycle Crunch

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

Re: Mike's Mad Log

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


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

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
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]
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


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.

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][/url] (WSF)

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

Re: Mike's Mad Log

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


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

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

Re: Mike's Mad Log

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

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

Re: Mike's Mad Log

[B]Active Rest Day[/B]


[B]Mobility and Stability[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Internal/External Rotation BAM![url][/url] (WSF)


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

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

Re: Mike's Mad Log


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#


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