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

Michael A. Jones 07-30-2016 01:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160729[/COLOR][/B]

[B]Active Rest Day[/B]

I did some shoulder strengthening exercises, and worked mobility. I think my ROM has improved but my strength still sucks....:(

Baby steps.....I am "wise" enough to know not to rush things. I just want to get back to lifting more. It'll be a while but I have some patience :D

[B][COLOR="red"]20160730[/COLOR][/B]

[B]WOD[/B]
Christmas in July
For Time
100m Run
4 Dips
6 Goblet Lunges #25
6 KB Presses
6 Push Ups
6 Goblet Squats
6 Box Jumps 20"
10 KBS
40 Jumping Jacks
10 KBHP
10 KB Deadlifts
6 Burpees
Based of 12 Days of Christmas. I finished in 20:15.

[B]Conditioning[/B] Same interval session as Thursday evening

[B]Endurance[/B] Continued my sweat with 20 minutes of Zumba with the wifey :pepper:

[B]Weightlifting[/B] :weight_l:
Front Squats
Ascending/Descending Ladder
5x 205#
5x 255#
5x 305

Michael A. Jones 07-31-2016 02:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160731[/COLOR][/B]

[B]WOD[/B]
20 Minute AMRAP
40m Farmers Walk 40# per hand
20 DUs
20 G2S 20#
10 Ring Rows
10 KTE
7 rds plus FW, DUs and 12 G2S

[B]Mobility[/B] I did some stretching, strengthening and mobility drills with Theraband. I also iced my shoulder for about 20 minutes.

Michael A. Jones 08-02-2016 07:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160801[/COLOR][/B]

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


[B][COLOR="red"]20160802[/COLOR][/B]

[B]Hero WOD[/B]
Luce
With a 20# vest
3 RFT
Run 1k
10 Ring Rows+20 Dips for MUs
100 Squats

30:10

Michael A. Jones 08-03-2016 08:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160803[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts
3x2
285-315-345#

[B]WOD[/B]
3 rds
4 Deadlifts 245#
10 50# Box Jumps 20"

Hero Luke
For Time
Run 400 meters
15 C&P per side 20# DB
Run 400 meters
30 Jackknifes
Run 400 meters
45 Wall Ball 10#
Run 400 meters
45 KBS 40#
Run 400 meters
30 Dips
Run 400 meters
15 '2 for 1' Lunges
Run 400 meters

20:20

Rest easy, Marine!!

Michael A. Jones 08-06-2016 03:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160804[/COLOR][/B]

[B]REST DAY[/B]

[B][COLOR="red"]20160805[/COLOR][/B]

[B]Endurance[/B]:run:
5 miles in 47:00

Not a bad outting since I haven't been able to bust over 4 in months.

[B][COLOR="red"]20160806[/COLOR][/B]

[B]Hero WOD[/B]
31 Heroes
AMRAP 31 minutes
8 Thrusters 24#
6 Burpees
11 Box Jumps 20"

Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (Scaled = 200m). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their run, while Partner 2 continues the workout where Partner 1 left off.

Scaled version for the park. We had no access for rope climbs, so went with burpees and thrusters were done with dumbbells. Additionally, sandbag weight was 20#.
My partner and I completed an astounding 19 rounds!!!:eek: She scaled run to 200m while I went Rx.
Everyone, especially the newblood, enjoyed this tribute.

Michael A. Jones 08-14-2016 07:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160807-20160812[/COLOR][/B]

[B]REST[/B] Relaxed and enjoyed vacation in the Gulf and Caribbean!!!:D

[B][COLOR="red"]20160813[/COLOR][/B]

[B]Endurance[/B]:run:

Ran 2 miles on the cruise; 5 laps around the ship was better than the treadmill in the fitness area.....;) I didn't keep time but it was a comfortable run.

[B][COLOR="red"]20160814[/COLOR][/B]

[B]Active Rest[/B]

Did a whole bunch of stretches prior to driving back from Galveston in addition to the rest stop. I cannot wait to see my chiropractor tomorrow!!! Our cabin was great but sleeping away from my bed was horrible....

Michael A. Jones 08-16-2016 07:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160815[/COLOR][/B]

[B]WOD[/B]
CFFB 16.15.08
4 RFT
10 KBS 70#
15 T2B
30 DUs

7:00

[B][COLOR="red"]20160816[/COLOR][/B]

[B]WOD[/B]
28 Minute AMRAP
1 Burpee
1 Squat
1 Dips
* Add 1 rep every round

Completed 20 rds.....:evilsmile

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

Michael A. Jones 08-18-2016 07:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160817[/COLOR][/B]

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

[B][COLOR="red"]20160818[/COLOR][/B]

Well, I found out that I have a tears in my supraspinatus and infraspinatus tendons....:( Another week before I go in to ortho to determine a course of action.

[B]WOD[/B]
8 rds
8 Deadlifts 185#
10 Ring Rows

[B]Conditioning[/B]20 minutes of EMOM intervals

Michael A. Jones 08-19-2016 07:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160819[/COLOR][/B]

[B]Active Rest Day and Recovery[/B]

I was sort of sore today, and wanted to just relax and recup. Iced my shoulder after doing some mobility drills to loosen up.

Michael A. Jones 08-20-2016 05:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160820[/COLOR][/B]

[B]WOD[/B]
[B][COLOR="Blue"]WOD to End Veteran Suicide [/COLOR][/B]
22 Thrusters
22 Push Ups
22 Snatch
22 Squats
22 Dips
22 Box Jumps
22 Split Jerks
22 HRPU
22 High Knee Pull Downs
22 Single Leg Deadlifts
220m Run
22 Loaded Lunges
22 Burpees
22 Squat Cleans
22 Tuck Jumps
22 OHS
22 Press each side
22 Goblet Squats
22 Squat Thrusts
22 Guard Pass
22 DB High Swings
22 Jumping Jacks

About half of my class was unaware of the Veteran suicide epidemic. I am glad that they came to show support, and now understand some of the issues that we Veterans face daily.
Hopefully, it will ignite a fire to help spread the word and end the tragedies...


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