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

Michael A. Jones 05-31-2018 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180531[/COLOR][/B]

[B]WOD[/B]
Used my old calendar WOD format today.

31 Minute AMRAP
5 Pull Ups
20 C&P, 35#
18 DB Kang Squats

Lost count after 8 rounds with about 11 minutes remaining. I met my friend's mother and we got to discussing her scaling options if she joined in class.

[B]Conditioning[/B]
5 rounds
3 x1 minute intervals

Tonight's session was cardioboxing focused.

Michael A. Jones 06-02-2018 04:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180601[/COLOR][/B]

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

I felt beat down this week, so took full advantage of a day off.

[B][COLOR="red"]20180602[/COLOR][/B]

[B]WOD[/B]
10 Rounds
10 Alternating Lunge With Squat Jump [url]https://www.youtube.com/watch?v=Q-3wqWO974g[/url] (WSF)
:30 sec Squat Hold
10 Burpees
: 30 sec High Plank Hold
200m Run

[B]Circuit Training[/B]
Begin with 5 Intervals
45:15
Burpees
Skaters
Jabs
Lateral Touchdowns
Phantom Ropes
Rest 1 Minute, then

4 rds
8 Push Ups
16 Sit Ups
8 Overhead Lunges

8 DB Rows, 24#
16 Crossover Crunch
8 Front squats

8 Banded W Pull
16 Sumo Crunch
8 Cossack Squats

8 Dips
16 Sit Throughs
8 Broad Jumps

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRx Shoulder Impingement [url]https://www.youtube.com/watch?v=WDIXTmuga4M[/url] (WSF)

Michael A. Jones 06-05-2018 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180603[/COLOR][/B]

[B]Endurance[/B]:run:

4.4 mile run in 41:56. The heat and humidity almost made me change my mind about running....

[B]Conditioning[/B]

Quick interval class with Mary.

2 minutes each of
Burpees, Sit Ups, Push Ups, Plank, Walking Lunges, Superman

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRx Shoulder Impingement

[B][COLOR="Red"]20180605[/COLOR][/B]

I saw my PT after a two month wait....She reviewed my x rays and said that I had an abnormality around my coracoid. Nothing to be worried about though; small bony spur and sutures from surgery.

She told me don't try to limit myself unless I have pain.

[B]Mobility[/B]
SmashweRx Shoulder Impingement
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B][COLOR="red"]20180605[/COLOR][/B]

[B]WOD[/B]
3 Rounds
16 KBS, 1.5 pood
16m Shoulder/Suitcase Carry, 60/1.5 pood [url]https://www.youtube.com/watch?v=trfIb8YWg58[/url] (WSF)
16 Sandbag Cleans
16m Shoulder/Suitcase Carry
4 Get Ups [url]https://www.youtube.com/watch?v=v1FXElnGdBc[/url] (WSF)

2 Rounds
48m DBall Shoulder Carry, 40#
48 Catapult

2 Rounds
48m DBall Squat and Throw
48m Catapult

50 Cal Airdyne Sprint

[B]Conditioning[/B]
12 or so minutes of HIIT with my class.

Michael A. Jones 06-06-2018 08:38 PM

Re: Mike's Mad Log
 
[B]Admin Note[/B] Yesterday's WOD was done wearing 20# plate carrier.

[B][COLOR="Red"]20180606[/COLOR][/B]

[B][COLOR="Blue"]Tribute WOD[/COLOR][/B]
[B]D-Day[/B]
Phase 1: Overlord
19 KBS, 40#
44 Sit Ups
Phase 2: Airborne Drop
6 Burpees
30 Goblet Squats
Point Du Hoc
30m Bear Crawl
200yd Run
Phase 3: Omaha Beach
19 Push Ups
44 Single Unders
Phase 4: Utah Beach
6 KB Rack Lunges
30 KB High Pulls
Phase 5: Gold Beach
19 KB Press
44 Flutterkicks
Phase 6: Sword Beach
6 Sit Throughs
30 Squat Jacks
Phase 7: Juno Beach
19 KB Deadlifts
44 Figure 8s

[I]The World War II operation code named Operation Overlord was conducted by 160,000 Allied Troops consisting of soldiers, sailors, and airman from the United States, Great Britain, and Canada. Over 5,000 ships and 13,000 aircraft deposited airborne and infantry troops across a 50 mile stretch of coastline in the Normandy region of France. The Allied Forces suffered 9,000 casualties; close to half (4,413) were fatalities. Of the fatalities, roughly 2,500 were American losses.

The amphibious invasion was preceded by the Airborne Assault of over 20,000 airborne troopers parachuted or landed in gliders behind enemy lines. The amphibious invasion was conducted across five beaches code named Omaha and Utah beaches were assigned to US Forces. Sword, Gold and Juno were assigned to British and Canadian Forces.

19 and 44 signify the year that the troops left England by boat across the channel. The 6 and 30 signify the amphibious invasion kicked off at 6:30 AM.[/I]

Thankful for the Greatest Generation of fighters for sacrificing for the greater good!!

Completed in 12:49.

Michael A. Jones 06-07-2018 07:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180607[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Deadlifts
3x5 260#

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Rankel[/B]
AMRAP in 20 minutes
6 Deadlifts, 225#
7 Burpee Pull-Ups
10 KBS, 2pood
200m Run

[I]U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.[/I]

Rx 5+33

Rest easy, Sergeant and Semper Fidelis!!

Michael A. Jones 06-08-2018 04:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180608[/COLOR][/B]

[B]Endurance[/B]:run:

I've been slacking on my runs due to the hellacious heat :devil: I sucked it up and put in six miles this morning.
My pace was to effort and I finished in 58:47. The last 2 miles were brutal, and I resorted to run/walk protocol for the last mile; tried to stay in the orange zone for the run portions.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Beck Soldo[/B]
2 RFT
6 Squat Clean Thrusters, 95#
8 Man-Makers, 45#:yikes:
14 Toes-to-Bar Pull Ups [url]https://www.youtube.com/watch?v=LHVbtQA28oQ(WSF[/url])

[I]In honor of Las Vegas Metropolitan Police Department Officers Alyn Beck and Igor Soldo who lost their lives on June 8, 2014. The 2 rounds represents the 2 officers and the rep scheme of 6/8/14 is the day they lost their lives.

Police Officers Alyn Beck and Igor Soldo were shot and killed from ambush while eating lunch at a pizza restaurant in the 300 block of North Nellis Boulevard. Two subjects, a male and a female, approached them at their table and shot them execution style without warning. The subjects then stole both officers' weapons and ammunition and ran to a nearby Walmart, where they shot and killed a civilian. Responding officers followed the two into the Walmart and exchanged gunfire with them. The male subject was killed by gunfire and the female then committed suicide.

Officer Soldo had served with the Las Vegas Metropolitan Police Department for eight years. Officer Beck had served with the Las Vegas Metropolitan Police Department for 14 years and is survived by his wife and three children.[/I]

Completed in 11:10. A very humbling workout. It's extremely short but very intense. The man-makers were an arse kicker!!!!

Rest in Peace, Officers!!

[B]Mobility[/B]
SmashweRx Shoulder Impingement
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 06-10-2018 07:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180609[/COLOR][/B]

[B][COLOR="Black"]REST DAY[/COLOR][/B]:yawn::snore::yawn:

[B][COLOR="Red"]20180610[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Dumbbell Floor Press
4x12, 90#

Dumbbell Rows
4x12, 90#

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 06-12-2018 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180611[/COLOR][/B]

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

[B][COLOR="red"]20180612[/COLOR][/B]

[B]Endurance[/B]:run:

3 mile negative split run this morning. Began with a semi-hard run in the top end of the orange zone. I hit the 1.5 mile mark in around 13:12. Completed the run in 25:15.

I kind of miss these types of runs. My lungs think otherwise....:rofl:

[B]Weightlifting[/B] :weight_l:
Back Squats
4x5
135-225-275-315#

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 06-14-2018 08:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180613[/COLOR][/B]

[B]WOD[/B]
Alternating EMOM for 4 Minutes
8 Squat Jump Tucks
16 Thrusters, 35#

8 Minute AMRAP
200m Run
4 Box Jumps
12 Push Press

40 OH Lunges
40 Split Jerks
40 HRPU
40 Mountain Climbers

4 Rounds
6 Sit Throughs
10 Goblet Squat

21-15-9
Snatch, left and right
Sit Ups

Completed 6 rounds for the AMRAP, and 24:34 total time.

[B][COLOR="red"]20180614[/COLOR][/B]

[B][COLOR="Blue"]Tribute WOD[/COLOR][/B]
This We'll Defend
Teams of 3
For Time
Push Ups
Burpees
Pull Ups
Sit Ups
Single Under
KBS, 25#
KB High Pulls
Goblet Squats
Tuck Jumps
KB Press
KB Pendlay Rows
Snatch
OH Lunges

As a team, complete a combined total of 1775 reps of all movements, in any order.
The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 20 reps of each movement.

[I]The U.S. Army was founded on 14 June 1775, when the Continental Congress authorized enlistment of expert riflemen to serve the United Colonies for one year.[/I]

DNF due to time constraints and coaching new personnel.....

[B][COLOR="Black"]Conditioning[/COLOR][/B]
30 Minutes of Interval Training

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 06-16-2018 02:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180615[/COLOR][/B]

[B]Active Rest[/B]
Mobility
SmashweRx Grinding Shoulders [url]https://www.youtube.com/watch?v=0mluOUWqGaU[/url] (WSF)
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B][COLOR="red"]20180616[/COLOR][/B]
[B]WOD[/B]
8 Rounds
27 Push Press, 35#
21 Double Unders
15 Snatch
9 Goblet Lunges, then

*2 Rounds ME 400m Run :evilsmile:bolt:
*Rest accordingly

[B]Circuit Training[/B]
3 rounds each

5-10-5 Shuttle

Curtsy Goblet Squats
Windmill March [url]https://www.youtube.com/watch?v=Y8XlEju-7yQ[/url] (WSF)

Squat Cleans, 20#
Box Jumps, 24"

Power Skip [url]https://www.youtube.com/watch?v=aMSezdgWnRw[/url] (WSF)

Inchworms
Plank Jacks

Cossack Squats
Tuck Jumps

Push Ups
Dead Bugs

Completed the circuit in 18:00.

[B]Strength and Mobility[/B] :weight_l:
SmashweRx Bulletproof System


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