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

Michael A. Jones 11-20-2016 02:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161119 and 20161120[/COLOR][/B]

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

Michael A. Jones 11-21-2016 09:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161121[/COLOR][/B]

I picked up an old school Airdyne for $20 yesterday. I couldn't believe that I scored an operable one for next to nothing. Time to put it to use.:kicking0:

[B]WOD[/B]
6 rounds
1 Minute ME Airdyne
10 KBS 30#
20 Seated Knee Tucks
Rest 30 seconds

124 kcals

[B]Mobility and Strength[/B]:weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
5 Minutes of Loaded Scaption 10#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

Michael A. Jones 11-22-2016 12:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161122[/COLOR][/B]

[B]Mobility[/B]
Minutes of Seated Pulley Flexion and Abduction

[B]WOD[/B]
4 rds
10 Squats 135#
20 Alternating Sandbell Chest Press 8# each

Squats were awkward because I couldn't get me left shoulder into a comfortable position, so I get one handed. And, used sandbells because I didn't have to grip them and they're the lightest I have besides my wife's 2lbers...:p

Michael A. Jones 11-23-2016 09:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161123[/COLOR][/B]

[B]WOD[/B]
4 rds
3 minutes AD for calories
20 Ground to Shoulder Ball Slams 40#
Rest 90 seconds
206 calories

Michael A. Jones 11-24-2016 05:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161124[/COLOR][/B]

[B]Endurance[/B]:run:

First post-op run....I ran to effort which was rough regardless. I did 2 miles in 19:36. Not too bad. I was totally expecting my shoulder to be an issue. It held up fine, but my lungs and legs need an overhaul....:kicking0:

[B]Mobility[/B]
5 Minutes of Seated Pulley Flexion and Abduction
Wall Ladders- Flexion and Abduction

Michael A. Jones 11-25-2016 05:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161125[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
5 Minutes of Banded Scaption
3x 15 Shoulder Blade Squeezes
Supine Wand Flexion

Michael A. Jones 11-26-2016 03:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161126[/COLOR][/B]

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

Michael A. Jones 11-27-2016 01:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161127[/COLOR][/B]

[B]Mobility[/B]
6 Minutes of Seated Pulley Flexion and Abduction
30 Shoulder Blade Squeezes

[B]WOD[/B]
4 rds Alternating EMOM for 4 minutes
24 KBS 40#
24 Squat Jumps
24 Single Leg Deadlifts 40#
24 Box Jumps 20"
Rest 1 Minute

[B]Conditioning[/B] 5 minutes on Airdyne at 50% ME for 60 calories

Michael A. Jones 11-28-2016 09:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161128[/COLOR][/B]

[B]Mobility and Strength[/B]
5 Minutes of Seated Pulley Flexion and Abduction
6 Minutes of Loaded Scaption 10# :eek:
30 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

Just upping the time by a minute made a lot of difference.....I was authorized to do some additional stretches to try and gain more ROM. Let's see how it goes....

Michael A. Jones 11-30-2016 08:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161129[/COLOR][/B]

[B]WOD[/B]
10 RFT
20 Slamball G2S 40#
16m Sprint
20 Slamball Squats
20 Lateral Box Jump Overs

25:10

[B][COLOR="red"]20161130[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
6 Minutes of Loaded Scaption 10#
30 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion 4#


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