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-   -   M&M's Log (https://board.crossfit.com/showthread.php?t=49070)

Michael Maurice 09-04-2014 11:01 AM

Re: M&M's Log
 
Warm Up:
2rds
10 Slow and controlled pvc Good Mornings
8 Walking lunge
6 Vertical Jumps from Squat Position

Strength:
5@55%, 5@65%, 5@75%, 3@85%, 1+@95%
3 x 235#

Metcon:
10 rounds
10 Wallballs 20
10 KBS 53
once complete 100 weighted sit-ups use your wallball
*score is total time to complete 100 wall balls, 100 KBS, 100 Sit-ups
22:54

Michael Maurice 09-05-2014 07:58 AM

Re: M&M's Log
 
Warm Up:
2rds
25 DU’s try and go unbroken
10 Hang Snatch
5 Press Behind Head
10 Back Squat

Strength: Push Press
* Deload Week****
5@40% 5@50% 5@60% - 175# basis 90%)

CrossFit Games 2014 - 14.1
Metcon- AMRAP reps
10 minutes
30 Double Unders
15 Snatch 75/55
4 + 13

200m heavy sled drag

Michael Maurice 09-08-2014 08:31 AM

Re: M&M's Log
 
Warm Up:
4min of Quality movement
10x PVC Pass Through
10x Snatch Balance w/ PVC
10x OH Lunge with PVC

Metcon: “Kettlebell Hell” (AMRAP – Reps)
1. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Snatches from the hang in the remaining time.
Rest 1 minute

2. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time.
Rest 1 minute

3. In 3 minutes complete:
25 KB Swings
15 Burpees
AMRAP of KB Goblet Squats in the remaining time. – KB can rest on chest.
Rest 5 minutes and repeat 1, 2 and 3 again.

44# KB - 72 Reps

Michael Maurice 09-10-2014 08:30 AM

Re: M&M's Log
 
Warm Up:
10min EMOM
Even 20 Bench Hops
Odd Row 15Cal

Strength DeadLift “Deload”
5@44%, 5@55%, 5@65% - Used 285(90%) as basis

Metcon:
2RFT
100 DU
50 Lateral Jumps over bar
25 C2B Pull Up
10 DL @ 65% - 185
10 Pistols 5 each side - Seated
21:00

Michael Maurice 09-13-2014 06:49 PM

Re: M&M's Log
 
Warm Up:
27 Burpee
400m Run
27 Burpee

Strength: Back Squat
Based on 295 max

12min AMRAP
50-40-30-20-10
Wallballs 20
Double Unders
Rest 1 min
3min AMRAP
100 Hand Release Push Ups
Total 263

Michael Maurice 09-13-2014 06:50 PM

Re: M&M's Log
 
Warm Up: Tabata Plank to Push Up hold in full plank or half plank depending on where you finish at 20 sec 8 rounds

Metcon:
40 x 1,2 pause 1,2 (jab/cross)
15x Flutter Kicks on the 4 count
40x 1,2 pause 1,2
15x Lunge (per leg alt in place)
40x 1,2 pause 1,2
15x 15 Halo
15x plate presses over head 45
2 rounds for time

Michael Maurice 09-14-2014 06:15 PM

Re: M&M's Log
 
Hill repeats infront of house
0.2m hill x 5 times, rest as needed down
Average 1:51

Michael Maurice 10-02-2014 07:08 PM

Re: M&M's Log
 
Warm Up:
3 rounds not for time:
200m run
5 step ups with empty barbell in front rack
5 strict press

Strength: Push Press
5@55%, 65%, 75%, 3@85%, 1+@95% - Used 90% of 175 as basis. 5 Reps @ 150

Metcon: AMRAP 14 Minutes
5 HSPU
15 Box Jumps 24"
25 DU
6+11

Michael Maurice 10-02-2014 07:12 PM

Re: M&M's Log
 
on 9/24
Warm Up:
5min AMRAP
5 DL
5 Hang Power Clean
5 Front Squat

Strength 1rm Power Clean
10@40% 6@65% 4@80% 2@90% 1@105% - 1 @ 185

Metcon: AMRAP - Score is total number of Wallballs performed - 10min
5,10,15,20,25 Wall Ball 20#
5 Power Cleans between rounds 135#
105

Michael Maurice 10-02-2014 07:13 PM

Re: M&M's Log
 
On 9/22
Warm Up:
30 Seconds at each of the following stations for 6min Total
Airdyne Bike (2)
Rower (2)
Ring Dip (2)
Ring Row (2)

Skill: Rope Climbs
3 to 6 ascents, rest as needed between ascents; try legless

Metcon: Benchmark Helen
3 rounds for time:
400m Run
21 Kettlebell swings 53
12 Pull Ups
11:28

Michael Maurice 10-02-2014 07:15 PM

Re: M&M's Log
 
On 9/18
Warm Up:
10 Unbroken Double Unders/ 25 Singles
5 Push Ups
10 Ab Mat Sit Ups
5 min AMRAP Quality over Quanity

Strength: Bench Press add 10 pounds to 1rm based off 90%
5@40%, 50%, 65%, 75%, 5+@85% - 6@150

Metcon: 3 Rounds
400m Run
20 T2B
40 DU’s
12:54

Michael Maurice 10-02-2014 07:17 PM

Re: M&M's Log
 
On 9/17
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20” box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
292

Michael Maurice 10-19-2014 07:50 PM

Re: M&M's Log
 
Springmont Montessori of Atlanta Mile Run
Run up hill
Total 1.1m - 7:12
1m split - 6:41

Michael Maurice 10-19-2014 08:07 PM

Re: M&M's Log
 
Run 3mi run - Riverside Park
26:18

Michael Maurice 10-21-2014 07:58 PM

Re: M&M's Log
 
Warm up
400m Run
40 DU
200m Run
20 DU
100m Run
10 DU

Skill Practice Warm Up: Butterfly PullUps

Workout: “Cold Blooded” – As many rounds as possible in 20 minutes.
8 strict shoulder press 80#
8 pistols - One foot behind the other
8 chest-to-bar pull ups
18 bar facing burpees
1 minute rest
4+8

Michael Maurice 10-22-2014 02:27 PM

Re: M&M's Log
 
For Time
50 Push Ups
50 Sit Ups - Unanchored feet
50 Squats
5:03

Michael Maurice 10-28-2014 05:25 PM

Re: M&M's Log
 
Run 1.5m - Not for time

Michael Maurice 10-29-2014 06:01 PM

Re: M&M's Log
 
Mobility: Shoulder Capsule Mobilization w/ kettlebell
Skill Practice Warm Up: GHD Sit Ups: 3 sets of 8-12 reps

Strength: Power Clean
7 x 1 (7 sets of 1 rep “across,” the same weight each set) - 175#

Superset: Single Arm Ring Row
3 – 5 reps each arm – start conservative on these.

AMRAP 12min
10 left hand kettlebell swings - 35lbs
10 right hand kettlebell swings
10 kipping pull ups
60’ bear crawl
5rds

Michael Maurice 10-30-2014 05:57 AM

Re: M&M's Log
 
10rds FT
10 PushUps
10 SitUps
10 Squats
13:35

Michael Maurice 11-01-2014 08:22 PM

Re: M&M's Log
 
Warm Up:
250 Row
3rds
5 Front Squats
5 Push Press
5 Good Morning
250 Row

“FRAN”
21-15-9
Thrusters 95/65
Pull Ups
6:47

Michael Maurice 11-04-2014 08:09 PM

Re: M&M's Log
 
Warm Up: 10 Good Morning + 10 dead lift+ 20 Abmat Sit up 2 rounds

Strength: DEADLIFT 10min to work up to a heavy tripple touch and go using over hand grip, no mixed grip allowed
265# wasn't the end but was heavy

Conditioning: AMRAP 17min
Buy In
15 Dead lifts - 185#
then max rounds of
Row 250
12 Toes 2 Bar
12 Push Ups
5+250row

Michael Maurice 11-05-2014 08:08 PM

Re: M&M's Log
 
Warm Up: 3min AMRAP
10x PVC Pass Through
10x OHS
5x Burpee

Skill Practice Warm Up: Spend 6 minutes working up to a max height box jump.
37"

Workout: Snatch
1 – 1 – 1 – 1 – 1 – 1 – 1 (7 sets of 1 rep “Strong Effort,” adjusting load each set)
115#

Superset:3 Dips

Metabolic Conditioning Workout: “7 Spanish Angels” – As many rounds as possible in 5 minutes.
Power Snatch 95lbs
38 reps

Michael Maurice 11-11-2014 08:46 AM

Re: M&M's Log
 
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch - 95#
10 Burpees over the barbell
2+2
Rest 2 minutes, then…
"Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans - 135#
20 Pull Ups
1+10
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-overs - 24
30 Wall balls - 20#
1+16

Michael Maurice 11-12-2014 02:19 PM

Re: M&M's Log
 
Warm Up: 3rounds 30ft inch worm + 30ft broad jump + 30sec run in place w/ high knee’s

Workout: Front Squat
3 – 3 – 3 – 3 – 3 – 3 (6 sets of 3 reps “Strong Effort,” adjusting load each set)
175#

Superset: Single Arm Shoulder Press w/ kettle or dumbell
3 – 3 – 3 – 3 – 3-3 (6sets of 3 reps “Strong Effort,” adjusting load each set)
40#

Metabolic Conditioning Workout: - As many rounds as possible in 7 minutes.
6 Strict chin ups
6 ‘heavy’ thrusters - 115lbs
10 Burpees
3+6

Michael Maurice 11-13-2014 08:19 AM

Re: M&M's Log
 
Skill Practice Warm Up: 8min of 400m Repeats with 20sec rest between runs

Strength: Power Clean
6 x 2 (6 sets of 2 reps “across,” the same weight each set) - 165#

Superset: Single Arm Ring Row
8 reps each arm start conservative on these.

Metabolic Conditioning Workout: As many rounds as possible in 7 minutes.
10 ‘heavy’ Russian kettlebell swings - 70lbs
60 ft bear crawl
15 abmat sit ups
4+4

Michael Maurice 11-18-2014 08:27 AM

Re: M&M's Log
 
Workout:
“Pumping Iron” – As many reps as possible in 1 minute.
Bench Press - 135# - 10
then 5 rounds of:
40′ single arm racked kettlebell walking lunge - 53lbs
Ring dips - 10 reps on bands
20 Dumbbell Snatch Alt Arm - 50#
21:00

Michael Maurice 11-20-2014 08:44 AM

Re: M&M's Log
 
Run 8x 1min on 1min off
In front of house, back and forth.
Total Distance - 1.89m

Michael Maurice 11-20-2014 08:44 AM

Re: M&M's Log
 
Warm Up: 3min of 1min Max effort Sit 30sec rest between rounds

Strength: Snatch Complex 10min EMOM
3 Snatch Grip DL + 3 Hang Snatch
Done at 75#

Metcon: 90 second running clock
Against a 90-second running clock, complete the following:
Pull-Ups 5reps
Ground to Overhead x 5 reps (70% of your body weight) - 125#
Double-Unders x Max reps
Rest 90 seconds between sets Complete a total of 6 sets
Score is total number of DU’s completed
150 Du

Michael Maurice 11-22-2014 08:12 AM

Re: M&M's Log
 
In Teams of Two - With Mark Bertz
WOD #2
21-15-9
Box Jumps
Lunge
15-12-9
Box Step up w/ weight on back 45
Front Rack Lunge 95
12-9-6
Box Jump Overs
Squat Cleans 115
12min Time Cap
9:37

2min Break………………….
WOD #3
12min AMRAP
2-4-6-8-10-12-14-16
Thrusters 95
KBS 35
Tandem Burpees
16rds +1

Michael Maurice 11-25-2014 06:58 AM

Re: M&M's Log
 
5rds FT
0.25M Elliptical
21 KB Swings 36#
12 Situps
17:13

Michael Maurice 11-26-2014 07:24 AM

Re: M&M's Log
 
3rds Tabata - PushUp, SitUp, Squat

Michael Maurice 11-27-2014 01:59 PM

Re: M&M's Log
 
Run 5k - Huntsville Turkey Trot 5k
23:49 - 7:32/mi
AVG HR - 158

Michael Maurice 12-01-2014 10:05 PM

Re: M&M's Log
 
Run death by 10 meters
14 rds

Michael Maurice 12-02-2014 08:50 AM

Re: M&M's Log
 
Warm Up: Run 1m

Strength: 20min EMOM
Even 7x Deadlift at 50% - 185
Odd 60x Flutter Kicks

Workout: 4min AMRAP
4min AMRAP
3 Thrusters 95
6 HRPU
9 KBS 55
90ft walking lunge
Rest 2:00 minutes
4min AMRAP
3 Thrusters 95
6 HRPU
9 KBS 55
90ft Walking lunge
1+45ft, 1+45ft

Michael Maurice 12-06-2014 12:20 PM

Re: M&M's Log
 
Baby Bull

Run 1mile
then complete 2 rounds of the following:
125x Double-Unders
30x Overhead Squat 95
30x Pull -Up
Row 1600m - *damper on 10*
39:07

Michael Maurice 12-07-2014 07:14 AM

Re: M&M's Log
 
Run 1.8 - 16:30

Michael Maurice 12-08-2014 09:03 PM

Re: M&M's Log
 
Warm Up: 30:30

30 Seconds of Burpee’s then 30 seconds of Double Unders

Clean Ladder!!!!
Guys start at 95lbs or below
You will complete one lift every minute for 12 min, you not add more then 20 pounds per lift, your score will be the total successfully completed.
185# max - 1620 total

Metcon: 12min AMRAP
100m Run
8 C2B
8 Lunges R/L
8 DB Snatch R/L 50#
5+20

Michael Maurice 12-12-2014 05:57 PM

Re: M&M's Log
 
Warm Up: Animal Jam 3 rounds
30 ft of duck walks
30 ft of Crab Walk
30 ft of Long Jumps

Teams of Two Complete the following, both team members must complete all of the movements:
Row 60 cal
50 OHS 75/55/45
Run 400m
40 Thrusters (same bar)
30 Over the Bar Burpees
21:06
Rest 5min
10min AMRAP
5 T2B
10 HRPU
9rds +4

Michael Maurice 12-14-2014 08:57 PM

Re: M&M's Log
 
Run 3 - 26:05

Michael Maurice 12-17-2014 12:24 PM

Re: M&M's Log
 
Warm Up: 30ft Bear Crawl + 30ft Walking Lunge + 30sec hang chin above the bar 2rounds

Barbell Warm Up: 3min Bench Press Warm Up

Metcon: 5 Rounds
5x Bench Press - 115#
15x KBS 53
10x Halo 5 each direction 35
50x Mountain Climbers
14:00


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