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

Michael A. Jones 12-28-2016 10:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161228[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

[B]WOD[/B]
38 Minutes AMRAP
12 Split Jerk
Run 225m
27 Squat Jump Heel Taps :evilsmile
Rest 1 Minute

9 rounds

I programmed this one for my friend who celebrated her birthday yesterday;
she turned 38, born 12/27. I used her name and referenced the Wizard of Oz for the movements. The split jerks were for Dorothy "splitting" from Kansas, run was for Yellow Brick Road, and heel taps for ruby slippers :D

Michael A. Jones 12-30-2016 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161229 and 20161230[/COLOR][/B]

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

Michael A. Jones 12-31-2016 11:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161231[/COLOR][/B]

The end of the year has drug on....I want the new to come on now so that I can get stronger and return to setting some goals during recovery.

[B]WOD[/B]
Complete 20 seconds work, then 10 seconds rest until all reps are completed.
47 Jumping Jack Press 30#
47 Jackknifes
47 Goblet Squat Jacks 30#
47 Burpee Jacks
47 Plank Jacks

14:50

Working with some formats for a birthday WOD for a friend....This was a short one but a burner:evilsmile Giving a go to a RFT version tomorrow, if I get around to it.

Michael A. Jones 01-01-2017 06:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170101[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

[B]Endurance[/B]:run:

Figured I'd begin the new year with a personal commitment to run more often. I pledge to TRY and run the distance across Texas during 2017; approximately 879 miles along I-10. Too easy, if I can remain healthy and average about 2.5 miles a day.
This morning, I logged 4.2 miles. It wasn't fast nor efficient but I made it. Only downside was that my phone has some moisture build up, and Endomondo froze during my run....Time for an upgrade.:shrug:

Michael A. Jones 01-04-2017 09:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170102 and 20170103[/COLOR][/B]

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

I really needed these two days off. I felt as though I was pushing too hard to and regain ground....I'm going to be patient and let the healing process work.

[B][COLOR="red"]20170104[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow
10 Wall Push Ups :D

PT wants more ROM but stepped up my therapy to active strengthening and new drills. Let the pain...healing begin. :devil::rofl:

[B]WOD[/B]
We did another birthday WOD. This was for Jackie...
Begin with 47 Skater Jacks, then
5 RFT
1 Burpee Jack
19 KBS
*70 Jackknifes/Low Jacks/Goblet Squat Jack/Jumping Jack/Plank Jack
*new jack variation each rd.

Completed in 12 minutes

Michael A. Jones 01-04-2017 10:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170102 and 20170103[/COLOR][/B]

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

I really needed these two days off. I felt as though I was pushing too hard to and regain ground....I'm going to be patient and let the healing process work.

[B][COLOR="red"]20170104[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow
10 Wall Push Ups :D

PT wants more ROM but stepped up my therapy to active strengthening and new drills. Let the pain...healing begin. :devil::rofl:

[B]WOD[/B]
We did another birthday WOD. This was for Jackie...
Begin with 47 Skater Jacks, then
5 RFT
1 Burpee Jack
19 KBS
*70 Jackknifes/Low Jacks/Goblet Squat Jack/Jumping Jack/Plank Jack
*new jack variation each rd.

Completed in 12 minutes

Michael A. Jones 01-05-2017 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="red"]20170104 continued[/COLOR][/B]

[B]Conditioning[/B] 30 minutes of HIIT

[B][COLOR="Red"]20170105[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow

[B]Endurance[/B] :run:

I ran for about 20 minutes this morning. Started off running with my MOOV but the pace was too quick at the duration that I wanted. I have to experiment some with it to find a good cadence and decent distance.

Michael A. Jones 01-07-2017 09:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170106[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow
10 Wall Push Ups

[B][COLOR="red"]20170107[/COLOR][/B]

[B]WOD[/B]
Every 6 Minutes for 24 Minutes
Alternating Movements Tabata Style
Squat Thrust
Snatch
Goblet Squat
Row, then 200m run and active rest

Michael A. Jones 01-08-2017 03:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170108[/COLOR][/B]

[B]Mobility [/B]
3x 30 second hold Standing Wand Abduction
"Fridge" Flexion Drills 16 oz

[B]Endurance[/B]:run:
2.2 miles

I tried some run/walk protocols this morning. Ran for 7 minutes, then walked for 1. Next, ran for 8 and walked for 1. The last portion of the run was all a brisk jog....

[B]Conditioning[/B] 40 Minutes of interval training

[B]WOD[/B]
20 Minute AMRAP
10 Butterfly Sit Ups
30m Sprint
30m Walking Lunges
30m Sprint
15 Burpees, then return

8 rounds-5 Burpees

Rest

10 rds
30:30
KBS 25#
Various Core Movements

Michael A. Jones 01-09-2017 09:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170109[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill, yellow band
4 Way Shoulder T Band Drill, red band
10 Wall Push Ups

I advanced to using bands on the No Moneys and was allowed to up my resistance on the 4 ways.

The rest of the day was root canal recovery, and stretching as I am super:super:sore from yesterday.


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