Re: Mike's Mad Log
 

[B][COLOR="Red"]20131101[/COLOR][/B]

[B]Strength[/B] :weight_l:
Press
5x135#
5x155#

[B]WOD[/B]
4 rds
10 KB clockwise halo 30#
5 KB press, right
10 KB counterc. halo 30#
5 KB press, left

[B]Conditioning[/B]
2 rds on the bag with 4 min:40 sec splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131102[/COLOR][/B]

[B]Endurance[/B]

Lead a small group of novice runners this morning. I ran them for 2 miles to check their form, spoke about cadence and stride and get a feel for their abilities.

Also, 30 minutes of HIIT training in the park.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131103[/COLOR][/B]

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


[B][COLOR="red"]20131104[/COLOR][/B]

[B][I]PVC pass thrus, foam rolled my triceps and did some mobility exercises[/I][/B]
This helped me find a good rack position which helped a ton on the squats.

[B]Strength[/B]
Front Squat Cluster
4-4-4-4
185-195-205-215

[B]Endurance[/B]
50 minutes of HIIT tonight!!!:pepper: I had a very motivated class, and they went HAM!!!

I really need to get back to a regular running schedule....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131105[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]

I decided to follow the CFFB WOD today. It looked pretty good, and I needed a push.

Complete 5 rounds for time:
3 Power Cleans 75% of body weight= 150#
10 Supine Ring Pull Ups
5 Box Jumps 24"

I finished in 5:24. The hardest portion was the ring pull ups....:smiley_ev

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131106[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench
5x5 205#


[B][COLOR="red"]20131107[/COLOR][/B]

Finally got out to run!!!

[B]Endurance[/B] :run:
Ran 3 miles in 26 minutes. I wasn't out to set any PR, so I just ran to effort.

[B]Core[/B]
60 ea
SU, reverse crunch and oblique KTE

[B]Endurance Part Deaux[/B]
25 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131108[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131109[/COLOR][/B]

[B]Endurance[/B]

Did a leisurely 2 miler with a friend because she wanted to get a run in this morning. Also, conducted a 40 minute HIIT session and went with the wife to a POUND class.

[url]http://www.poundfit.com/science-of-pound[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131110[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131111[/COLOR][/B]

Had a great Veterans Day!!

[B]Skills[/B]

I did an hour of yoga with one of my veteran fitness instructors at a local park.

[B]Endurance[/B]

I instructed 30 minutes of HIIT, then 30 more of bootcamp. :pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131112[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]Strength [/B] :weight_l:

Bench Press Cluster
6-3-3
205-215-225

[B]WOD[/B]
2 rds
15 ring push ups
10 KB floor press 50#
15 DB fly 30#

[B]Conditioning[/B]
3 rds on the heavy bag with 60:30 splits; wore my 16 oz gloves tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131113[/COLOR][/B]

[B]Endurance[/B] :run:

I finally got in a good run this morning although it was unusually cold....I decided to run negative splits to test my mettle.

Finished in 25:21, and achieved my endstate. I gained about 15 seconds per mile without being winded.

[B]Strength[/B] :weight_l:
Squats
5-5-3-3
235-265-295-325#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131114[/COLOR][/B]

[B]Endurance[/B]

35 minutes of HIIT tonight. I had an awesome group of ladies that worked really hard.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131115[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

I did some stretching, and 20 minutes of yoga.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131116[/COLOR][/B]

[B]Endurance[/B]

I taught a 40 minute HIIT class at the park today. The folks love the high intensity workouts even after I bring some pain during circuit training. ;)

[B][I]CFWU and 5x185# DL[/I][/B]

[B]WOD[/B]
4 rds
10 DL 225#
10 KBS 70#
10 Ball slams 10#

[B]Core[/B]
1 minute plank

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131117[/COLOR][/B]

[B][I]Burgener WU, tricep rolling and calisthenics[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats

4x5
155, 175, 195 and 215#

[B]Core[/B]
2x 1 minute planks

[B]Conditioning[/B]
I did 5 rds on the heavy bag with 60:20 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131118[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds
10 Gada swings 10#
15 incline DB press 30#/arm
15 push press 75#
20 shrugs 75#
20 rear pull aparts 100# band

[B]Core[/B]
60 Evil wheels

[B][COLOR="red"]20131119[/COLOR][/B]

[B][I]1 minute singles, hip and back modility exercises[/I][/B]

[B]Strength[/B]
15 platform loads with 100# sandbag @ 60"

I only own one atlas stone and wanted to go heavier, so I used my "monster bag" instead. Most of the weight is from mulch....I need to made some heavier filler bags with sand or something more dense.

It was still a great workout!:kicking0:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131120[/COLOR][/B]

[B]Endurance[/B] :run:

I finally got off my arce and went for a run. Nothing major but much needed. I did 2 miles in 16:22.

[B]Strength[/B] :weight_l:

Bench press
8x185#
4x205#
2x225#
1x245# plus 1 bonus rep:p

I didn't figure that I had it in me but I focused and repped it relatively easy....I may look for my 1RM next week. I haven't even attempted to in what seems like 10years:shrug:

[B]Assistance Exercise[/B]
4x20 floor release push ups
4x10 tricep press 85#

[B]Core[/B]
1 minute plank

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131121[/COLOR][/B]

[B]Active Rest Day[/B]

I instructed a 30 minute HIIT class tonight....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131122[/COLOR][/B]

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

I was so beat.....


[B][COLOR="red"]20131123[/COLOR][/B]

My classes in the park were not canceled due to weather, so I planned out the workouts according to location; fitnees area vs pavilion.

[B]Endurance[/B]
No one showed for the run class, so I did 2 miles for GP....:p Ran a comfortable 18:22 on an unfamiliar route. Side note: it was rather windy and 36 degrees....

[B]WOD[/B]
4 rds
4 suitcase DL 115#/hand
12m farmer walk 115#/hand
14 rotational lunges 50#

[B]Core[/B]
2 minute plank

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131124[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]WOD[/B]
I decided to do a short chipper this morning because I was limited on time.

For Time
30 box jumps 24"
60 abmat SU
60 KB snatch 30#

3:45

[B]Conditioning[/B]
6 rds on the heavy bag with 30:10 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131125[/COLOR][/B]

[B]Active Rest Day[/B]

I took an active rest day due to some lower back pains....:crutch00:


[B][COLOR="red"]20131126[/COLOR][/B]

After some stretching, yoga, and contrast therapy(heating pad, then ice), I felt a little better. Seems like my pain came on early this year....:shrug: It usually waits until X-Mas time to plague me.

[B][I]Calisthenics and stretching[/I][/B]

[B]WOD[/B]
Tabata

Single unders-495 reps
Abmat SU-173

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131127[/COLOR][/B]

I don't know what it was but I felt like the frickin phoenix tonight!!! Could it have been the 9 hours of blissful sleep? Relaxing afternoon...? Eating better...? Ice bath...?

Who cares!:D

[B]Strength[/B]
Bench
3x5 205#

[B]WOD[/B]
30 ea with two 30# KBs

curls, front squat, rows, press, swings and DL

[B]Core[/B]
45 crunches and 45 leg lifts

[B]Conditioning[/B]
4 minute rd on the heavy bag

Re: Mike's Mad Log
 

[COLOR="Red"][B]20131128[/B][/COLOR]

[B]Endurance[/B] :run:

Put in 3 miles in 26 minutes

[B]WOD[/B]
3x10 sandbag hang cleans 65#


[B][COLOR="red"]20131129[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131130[/COLOR][/B]

[B]Endurance[/B] :run:

Ran another 3 miles this morning. It was a nice pace through the woods. I also got in 30 minutes of HIIT.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131201[/COLOR][/B]

[B]Active Rest Day[/B]

Did some really light yoga, stretching and 90 second plank.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131202[/COLOR][/B]

[B][I]50 single unders, stretching and foam rolling[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats
4x 225#
3x 245#
2x 265#

[B]Conditioning[/B]
3 rds on the heavy bag with 3 minutes:30 second rds:eek:

[B]Core[/B]
50 ea crunches and back extensions

[B]Endurance[/B]
I instructed a 30 minute HIIT class at the community center tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131203[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

Re: Mike's Mad Log
 

I like your creative use of smileys, Mike!

Re: Mike's Mad Log
 

[QUOTE=Jeff Enge;1209310]I like your creative use of smileys, Mike![/QUOTE]

:rofl:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131204[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
21-15-9
Press 95#
BB front raise 20#

[B]Core[/B]
2:30 plank

[B]Endurance[/B]
In structed a 30 minute HIIT class tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131205[/COLOR][/B]

[B]Endurance[/B] :run:

Got out on this cold, windy day and ran. Just did 1.5 miles in 12:30 which wasn't a bad time.

[B]Strength[/B] :weight_l:
Bench
5x10 135#

[B]Endurance Part Deaux[/B]

Surprisingly, I had attendance at tonight's HIIT class!!:yikes: 32 degrees and outdoors didn't stop some determined folks form getting in a great workout.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131206[/COLOR][/B]

[B]REST DAY[/B]

I.DID.ABSOLUTELY.NOTHING.:snore:


[B][COLOR="red"]20131207[/COLOR][/B]

[B]Endurance[/B]

2.5 mile power walk in 35 minutes, and 30 minutes of HIIT.

Seemed like I was the only one braving the 28 degree weather at the park this morning...

[B]Strength[/B] :weight_l:
Box Squat
3x3 305#

I'm really loving box squats after reading this article!!!

[url]http://stronglifts.com/build-explosive-strength-how-to-perform-box-squats [/url]) WSF

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131208[/COLOR][/B]

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

[B][COLOR="red"]20131209[/COLOR][/B]

[B]Endurance[/B]:run:

Attempted to bust my 3 mile PR time this morning. I was at a great pace but hit a wall around 2.5 miles....Still clocked a time of 24:11. :pepper:

[B][I]CFWU[/I][/B]

[B]WOD[/B]
4 rds
4 deadlifts 275#
8 step ups 60#
12 KBS 50#

[B]Core[/B]
3 minute plank

[B]Endurance Part Deaux[/B]
35 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131210[/COLOR][/B]

I fell asleep before posting my workout....:yawn:

[B]Strength[/B]
Bench Press
2x5 215#

[B]Endurance[/B]

I went to support my wife's two year anniversary of being a Zumba instructor. She had me working up a sweat for a solid hour!!:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131211[/COLOR][/B]

[B][I]Burgener WU and 1 minute single unders[/I][/B]

[B]Skills[/B]

I dedicated about 25 minutes to work on my squat cleans. I haven't been doing enough cleans, in general, lately and know that it has become one of my weak points...

I watched several tutorials, and extracted all of the essentials to help me out; first pull, speed under the bar and the bottom 'bounce."

[B]WOD[/B]
3 rds
3 pull ups
5 KB high pulls 50#
7 Squat cleans 130#

[B]Core[/B]
5 rds
20 plank jacks with 10 jumping jacks per rd

[B]Conditioning[/B]
5 minutes on the heavy bag

[B]Endurance[/B]
30 minute HIIT session

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131212[/COLOR][/B]

[B]Active Rest Day[/B]

Stretching and light yoga

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131213[/COLOR][/B]

[B][I]Ride it downs, and stretching [/I][/B]

[B]Strength[/B] :weight_l:
Front Squats

8x2 215#

Worked with 215# because it was challenging enough but not too easy...

I think that I had a nice rack position and kept my elbows high. I went ATG, and focused on being explosive at the bottom.

[B]Conditioning[/B]
5 rds of 10 squat jumps

[B]Core[/B]
210 second plank!! :smiley_ev

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131214[/COLOR][/B]

[B]Endurance[/B]

40 minute HIIT session

[B]Core[/B]

As a challenge, I completed a 30 second plank with my oldest daughter planking on my back.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131215[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]

3 RFT
5 pull ups
10KB rows 70#
10 PP 75#
10 KB rows 70#

3:33

[B]Conditioning[/B]
Heavy Bag
2 minute rd~30 seconds REST~4 minute rd

[B]Core[/B]
30 sec plank
40 Evil wheels:evilsmile

Looking to do a run tomorrow. Nothing spectacular but nice and easy.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131216[/COLOR][/B]

[B]Endurance[/B] :run:

Finally got in a 4 mile run this morning!! Looking thru my workout log, I realized that I hadn't run over 3 miles since June or so.....

4 miles in 34:59 this morning:pepper: Not so bad.

[B]WOD[/B]

12 Days of Fit-Christmas

Performed just like the song goes.....

1 30 sec plank
2 push ups
3 burpees
4 squats
5 renegade rows
6 flutter kicks
7 inchworms
8 squat jumps
9 jumping jacks
10 lunges
11 T push ups
12 one legged deadlifts

I completed it with two of my coworkers because they had never seen it before.