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

Michael A. Jones 08-17-2017 08:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170817[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Mainsite WOD

Back Squat
3-3-3-3-3
245-265-285-305-320#

I felt solid until that final set...My legs were shaky since I haven't lifted this heavy for a while.

Michael A. Jones 08-18-2017 07:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170818[/COLOR][/B]

[B]WOD[/B]
8 rounds
5 Pull Ups
10 Dips
15 Push Ups
20 DUs

1 minute rest between rounds

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Michael A. Jones 08-20-2017 04:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170819[/COLOR][/B]

[B]Active Rest Day[/B]
Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

[B][COLOR="red"]20170820[/COLOR][/B]

I followed the Active Heroes format for today's workout. 22 reps per movement with a moment of silence at minute 22 to honor those lost.

[B][COLOR="Blue"]WOD[/COLOR][/B]
[B]WOD to End Veteran Suicide [/B]
Pull Ups
Sit Ups
Push Ups
KBS 50#
KB Goblet Squats
KB C&P 25#
DUs
Leg Lifts
Box Jumps 20"
D-Ball G2OS
Jumping Jacks
Deadlifts 95#
Row
Hang Power Clean
Front Squats
Floor Press
Ball Slams 20#
Clubbell Swings 20#
Gamma Cast
Sledgehammer Strikes 20#
Back Squats 135#
Burpees

[I]20 Veterans a Day Commit Suicide. 7300 veterans annually from all eras of war including WW2, Korean, Vietnam, Iraq and Afghanistan. Thatís more suicides annually than the total American deaths during Operation Iraqi Freedom and Operation Enduring Freedom (Afghanistan) since the wars began. This is a shocking number that many find hard to believe.[/I]

34:50

[B]Conditioning[/B]
4 rounds of HIIT Kickboxing
20:10 :evilsmile

Michael A. Jones 08-22-2017 06:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170821[/COLOR][/B]

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

[B][COLOR="red"]20170822[/COLOR][/B]

Today is a hard day for me. It is bittersweet as I mourn the loss of friends but also celebrate the time that we did spent together....

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Dobogai[/B]
7 RFT
8 Scaled Muscle Ups [url]https://www.youtube.com/watch?v=agaX1YnjBMM[/url] (WSF)
22 yd Farmers Carry 53/50#, alternating sides per round
17:33

[I]U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.[/I]

[B]Jenna 077[/B]
20:07 Minute AMRAP
8 Burpees
22 Squat Cleans 95#
14 Otis Sit Ups 20#
77 Single Unders
5+8+10

[I]On 22 August 2007, in Multaka Iraq the Jenna 077 went down. On board was the 10-man Scout Platoon from 2-35 Infantry and her 4-member Crew.
This workout is done in honor of the 14 heroes who were lost that day.
In Loving Memory
Capt. Corry Tyler
Capt. Derek Dobogai
CW2 Paul Flynn
Staff Sgt. Jason Paton
Sgt. Matthew Tallman
Sgt. Garrett McLead
Cpl. Jeremy Bouffard
Cpl. Philip Brodnick
Cpl. Joshua Harmon
Cpl.Nathan Hubbard
Cpl. Jessy Pollard
Cpl. Rickey Bell
Spc. Michael Hook
Spc. Tyler Seideman[/I]

Rest easy, My Brothers!!

Michael A. Jones 08-23-2017 08:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170823[/COLOR][/B]

[B]Conditioning[/B] 35 minutes of HIIT

[B]WOD[/B]
12 RFT
20 KBS 1.5 POOD
15 Box Jump 20"
10 Handstand Push Up
5 Squat Jump

18:10

Michael A. Jones 08-24-2017 09:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170824[/COLOR][/B]

[B]Active Rest Day[/B]

Band Man Shoulder Stretch [url]https://www.youtube.com/watch?v=CVfTMbT-8Ls[/url] (WSF)

Michael A. Jones 08-25-2017 06:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170825[/COLOR][/B]

[B]Endurance[/B] :run:

Intermediate Speed Intervals :evilsmile
800m x 4

Been neglecting speed work...again. My friend ran some intervals yesterday, and she motivated me to do the same.

I sort of ran to effort. First 800 was about 3:00, then I degraded to 8:30. The last tow were about the same. The humidity was :puke0000:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

Hoping to concentrate on shoulder strength over the next few weeks....

Michael A. Jones 08-26-2017 02:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170826[/COLOR][/B]

[B]WOD[/B]
26 Minute AMRAP
8 Squats
8 DB Deficit Push Ups [url]https://www.youtube.com/watch?v=Z_KO4V-g924[/url] (WSF)
8 Butterfly Sit Ups
8 Push Press 50#

24 rounds+8+8

Michael A. Jones 08-27-2017 08:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170827[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
2 rounds
5 Deadlifts 315# from knee high pins
5 Snatch Grip Deadlifts 185#
5 KBS 70#
Rest 2 minutes

3x10
Deadlifts 275#

Michael A. Jones 08-30-2017 09:10 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170828[/COLOR][/B]

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

[B][COLOR="red"]20170829[/COLOR][/B]

[B]WOD[/B]
2 Rounds with 10# Plate Carrier
600m Sandbag Carry 50# @4% grade/84' gain, then
3 rounds
10 Sandbag Complex (Deadlift+Row+Clean+Front Squat)
600m Sandbag Carry

[B]Endurance[/B]:run:
3.5 Mile Trail Run with Plate Carrier in 34:00.

I tracked my distance but was not overly concerned with pace. My goal was to complete two laps around the park.


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