Re: Mike's Mad Log
 

[B][COLOR="Red"]20181005[/COLOR][/B]

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

[B][COLOR="red"]20181006[/COLOR][/B]

[B]Weightlifting[/B]
Cleans
Strength Sets
3x5 @ 85%, 161#

Hypertrophy Sets
5x8@ 65% plus, 125#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181007[/COLOR][/B]

[B]Endurance[/B] :run:

I did another blend of tempo and fartlek running. The intervals were hard running for about :45 and walking for :30.

Finished 3 miles in 26:15.

[B]Weightlifting[/B]:weight_l:
Bench Press
Hypertrophy Set, 75%
4x8 170#

SuperSet
Straight Bar Curls
3x10, 75#

Band Tricep Pushdown, Green [url]https://www.youtube.com/watch?v=0iXlwyiq508[/url] (WSF)
3x20

[B]Mobility[/B]
Shoulder Pilates [url]https://www.youtube.com/watch?v=B7KsZRmwirI[/url] (WSF)
MobilityWOD Three [url]https://www.youtube.com/watch?v=aY3W8AH0JA4[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181008[/COLOR][/B]

[B][COLOR="DarkRed"]Tribute WOD[/COLOR][/B]
[B]Lesley[/B]
AMRAP in 35 minutes
24 Jump Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees

[I]Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months.

Zerebny is survived by her husband, a Riverside County (CA) Sheriff's deputy, and her 4-month-old baby daughter. [/I]

Completed 8+78. The hollow rocks were a lot harder than expected...:yikes:
Rest in Peace, Officer Zerebny!!

[B][COLOR="Red"]20181009[/COLOR][/B]
[B]CrossFit Mainsite 181009[/B]:weight_l:
Deadlift 10-10-5-5-3-3
275-295-305-315-330-333#

Thank goodness for fractional weights:cool:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181010[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181011[/COLOR][/B]

[B]Endurance[/B] :run:
5 mile progression run.....Began with a 9 minute mile and tried to increase pace every mile. It didn't work out that way but ran a hell of a good pace.
I PR'd by around 42 seconds!! :pepper:
Overall time was 42:53.

[B][COLOR="DarkRed"]Tribute WOD[/COLOR][/B]
[B]Gordon Emin[/B]
5 RFT
15 Single Leg Deadlifts, left and right, 35#
200m Run
3 Inchworms
20 Dumbbell Snatches(alternating)
15 Pull Ups

[I]Ex Sergeant Major Gordon Emin, 44, died on October 11, 2015 in a helicopter crash in Kabul Afghanistan, which also took the lives of four other Resolute Support members. He served in the French Foreign Legion for 15 years and then pursued a new career as a Security Officer as well as Administrations Manager for THALES & CISAF in Afghanistan from 2013 onwards. He is survived by his wife Raluca, and two young daughters Alexandra and Andrea.

The 5 rounds are in honour of the 5 lives that were killed in the helicopter crash. 15 Deadlifts and 15ft rope climb represents the number of years Gordon served in the French Foreign Legion.[/I]

Completed in 24:00. Rest easy!

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

[B][COLOR="Red"]20181012[/COLOR][/B]

[B]ACTIVE REST[/B] :snore:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181013[/COLOR][/B]

I attended the CF-L1 yesterday to revalidate. It was good to revisit some of the methodology that I've been ignoring of late...

Met some cool staff from HQ!! One is Peter De Sury who placed 17th overall at the Games this year; dude is an absolute beast!!!

[B]WOD[/B]
3 RFT
15 Single Arm Thrusters, 35#
12 Burpees

6:00

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181014[/COLOR][/B]

Wrapped up the weekend at the Level 1 Course this evening. Again, one of the best experiences that I have had!! :pepper:

[B]WOD[/B]
8 Minute AMRAP
20 Medball Cleans, 20#
20 AbMat Sit Ups

3+30....:shrug:

Going to bed sore but satisfied.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181015[/COLOR][/B]

[B]Active Rest[/B]

Rode the AD for about 8 minutes at a leisurely pace, then did some stretching.

[B]Core Training[/B] I did a portion of my class with the participants of my class.

[B][COLOR="red"]20181016[/COLOR][/B]

[B]Endurance[/B] :run:

3 mile run in 25:5

[B]Weightlifting[/B] :weight_l:
Cleans
Strength Sets
3x3 @ 88%, 167#

Hypertrophy Sets
5x5@ 68% plus, 135#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181017[/COLOR][/B]

[B]WOD[/B]
Four 5 Minute Progression AMRAPS

Burpees

2 Burpees and 15 Goblet Squats, 30#

2 Burpees, 15 Goblet Squats and 20 C&P

2 Burpees, 15 Goblet Squats, 20 C&P and 30 Sit Ups

90 seconds rest between

Scored 92 Burpees, 6, 3+2 and 2+15

[B]Mobility[/B]
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181018[/COLOR][/B]

[B]WOD[/B]
40-30-20-10
X
X
X
X

27-21-15-9
X
X

Select a bodyweight movement for X. For the quad, I selected Double Unders, Pull Ups, Sit Ups and Squats. And, for the couplet, I went with Burpees and Lunges.

Completed in 23:23.

[B][COLOR="red"]20181019[/COLOR][/B]

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