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

Michael A. Jones 11-28-2012 07:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121128[/COLOR][/B]

[B][I]1 rd CFWU[/I][/B]

[B]Strength[/B]
Press
3x95 WU
5x160
3x170
1x190 plus 1:highfive:

I felt really good about my lifts today. I sort of struggled on the additional round but got it up pretty effeciently. Last cycle, I had to push press to get that last rep in....

[B]Conditioning[/B]
8 rds 30:10 on the heavy bag

Michael A. Jones 11-29-2012 05:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121129[/COLOR][/B]

[B][I]Hip mobility exercises, ankle flexion drills and stretching[/I][/B]

[B]Strength[/B]
Squats

3x225 WU
5x285
3x315
1x350 plus 1:kicking0:

[B]Endurance[/B]

I chose to run later in the day to see how it would feel. Got a good feeling about running in the evening but I'll have to do it again before I decide to switch it from mornings.
Anyway, cruised 3.1 miles in 29:14. My main goal was to just get some road time in and maintain a steady pace. This was Day II of my marathon training. My splits were 9:20,9:35 and 9:22.....

Michael A. Jones 11-30-2012 09:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121130[/COLOR][/B]

[B]REST DAY[/B]

Michael A. Jones 12-01-2012 07:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121201[/COLOR][/B]

Got out and got some more roadtime in. I'm still working my marathon training strategy. I found some good plans online, and got advice from friends. I have until late January, so it's not pressing right now.

[B]Endurance[/B]
4 miles in 36 minutes

[B]Strength[/B]
Bench
5x135 WU
5x150
3x170
1x190 plus 9

[B]Conditioning[/B]
Spartan Ab 300 WOD and 4 rds on the reflex bag 45:10

Michael A. Jones 12-02-2012 07:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121202[/COLOR][/B]

[B]REST DAY[/B]:pepper:

Michael A. Jones 12-03-2012 06:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121203[/COLOR][/B]

[B]Endurance[/B]

Easy run day. I decided to tweek my schedule and just run today as to save some strength and energy for my marathon training throughout the week.

Quick 2 miler in 17:12

Michael A. Jones 12-05-2012 07:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121204[/COLOR][/B]

[B]Endurance[/B]

I ran 7.01 miles in 1:10:49. Still trying to achieve a good pace throughout....I started off way too fast, and the last two miles were painful:devil: I am pleased with my time though. That was the furthest I've run in quite a while.

[B][COLOR="red"]20121205[/COLOR][/B]

I was quite sore from my long run. I decided not to workout this morning, and waited until midday. I felt a lot better after hydrating and stretching during the early part of the day.

[B][I]60 single unders, "ride it downs" and 10 hip bridges 225#[/I][/B]

[B]WOD[/B]
3 rds
3 DL 300#
5 KBS 70#
7 Goblet squats 70#

Michael A. Jones 12-06-2012 10:11 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121206[/COLOR][/B]

[B]Endurance[/B]

First bike ride since Thanksgiving time. I definitely felt it...:D I rode 8.2 miles in 43:05. I'll try riding during my "cross training day" until the HERO-THON next month.

[B]WOD[/B]
5 rds
10 floor release push ups
10 Dips
5 PP 135#

[B]Conditioning[/B]
8 rds 60:20 on the heavy bag
4 rds 30:30 single unders with 1# homemade jump rope:eek:

Michael A. Jones 12-08-2012 01:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121207[/COLOR][/B]

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


[B][COLOR="red"]20121208[/COLOR][/B]

800m jog and active stretching

[B]Endurance[/B]
3 miles in 26:23

[B]Strength[/B]
Squats 5x5
225, 245, 265, 285 and 305

Michael A. Jones 12-09-2012 07:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121209[/COLOR][/B]

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

[B]Strength[/B]
Bench

10x155
8x185
6x205
4x225

[B]Conditioning[/B]
8 rds 45:10 on the heavy bag


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