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

Michael A. Jones 01-25-2017 11:20 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170124[/COLOR][/B]

[B]WOD[/B]
Buy In-Bring Sally Up Leg Lifts
Rest 90 Seconds, then

5 Rounds
20 Freefalsl [url]https://www.youtube.com/watch?v=92t1DNOPnM0[/url]
20 Butterfly Sit Ups
10 Burpees
20 Jackknifes
:20 Plank

[B]Conditioning[/B]
MOOV cardioboxing

17 minutes-7 rds-94% hit accuracy; I screwed up the sides so it cost me a few hits till I figured it out :cool:

30 minutes of HIIT with my class

[B][COLOR="Red"]20170125[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2
5 Minutes Unloaded Scaption 10#
*10 x 10 second hold No Money drill, Blue band
4 Way Shoulder T Band Drill, red band
30 Wall Push Ups

*I have been misquoting my work on the no moneys.

I'm going to take it easy the rest of the day. My shoulder is rather tender from Monday therapy. Best to just ice it and do some passive drills throughout the day.

Michael A. Jones 01-26-2017 09:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170126[/COLOR][/B]

[B]WOD[/B]

15 Minute AMRAP
25 Strokes
25 Push Ups

7+15
I used my friend's Stamina BodyTrac rower. It ain't no C2 but offered a good workout.

[B]Endurance[/B]:run:
1 mile post workout run in 8:29.

[B]Mobility [/B]
Standing Wand Abduction

Michael A. Jones 01-27-2017 05:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170127[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2.5
5 Minutes Unloaded Scaption 10#
10 x 10 second hold No Money drill, Blue band
4 Way Shoulder T Band Drill, Blue band
30 Wall Push Ups

Michael A. Jones 01-28-2017 01:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170128[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

Gaza
5 RFT
35 KBS 1.5 Pood
30 Push Ups
25 Modified Pull Ups
20 Box Jumps, 20"
400m x2, 800m x3

35:00

4 Minute AMRAP X 4 stations
Shoulder Taps
Single Leg Deadlifts

Push Ups
Buttkickers

Lunges
Lateral Skaters

Inchworms
Oblique Twist Hops

10 reps each with 90 seconds rest between. We did all four, took a 5 minute rest and went through again.

Michael A. Jones 01-29-2017 07:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170129[/COLOR][/B]

[B]Conditioning[/B]

Hurricane Training
3 rds
20 second sprint
10 Pike Push Ups
10 Squat with Lateral Kick, L+R

3 rds
20 second sprint
15 second Single Arm Plank, L+R
10 Lunges, L+R

3 rds
20 second sprint
5 Single Leg Burpees, L+R
10 Crunches

[B]WOD[/B]
4 rds
45:15
KBS 25#
Butterfly Sit Ups
Jumping Jacks
Goblet Lunges 25#

Michael A. Jones 01-30-2017 09:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170130[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 2.5
5 Minutes Unloaded Scaption 7#
10 x 10 second hold No Money drill, Black band
4 Way Shoulder T Band Drill, Green band
30 Inclined Push Ups

Happy and frustrated with physical therapy of late. I make strides in some aspects but have minor pitfalls as well.
For instance, I have consistently done Level 2 on the UBE (stride) and resort to working less weight on the scaption drills....Advance to black band on No Moneys and fall back to green bands....:shrug: I think it's the techs but I'll not tell them how to do their jobs. At least, I was able to progress from the wall with push ups!! :highfive:

Michael A. Jones 02-02-2017 05:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170131[/COLOR][/B]

[B]Endurance[/B] :run:
900m intervals with 3 minutes rest. I ran 4 times and averaged about 4:30 per.

[B]WOD[/B]
Every 3 minutes for 4 rounds

10 Front Squats 50#
10 Box Jumps
ME DUs
Rest 3 minutes

70-80-73-84 DUs

[B][COLOR="red"]20170201[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 4 minutes forward/4 minutes backwards Level 1.5
5 Minutes Unloaded Scaption 7#
10 x 10 second hold No Money drill, Black band
4 Way Shoulder T Band Drill, Green band
30 Inclined Push Ups

Michael A. Jones 02-02-2017 07:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170202[/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

I did these several times throughout the day.

[B]Hero WOD[/B]

This was my tribute to Chris Kyle.
[COLOR="Blue"][B]The Devil of Ramadi[/B][/COLOR]
4 RFT
2 Pike Push Ups
3 Box Jumps
7 Burpees
40 KBS 40#
40 Ring Rows
40 Deadlifts 160#
40 Flutterkicks
233m Run
Performed with 20# vest
41:00

The rep scheme was as follows 4 for deployments, 2 For date of death (February 2nd), 3 for Seal Team, 7 for Naval rank and the sum of the last four movements represent his confirmed sniper kills. 223 represents his BUD/S (Basic Underwater Demolition/SEAL training) graduation class.

Michael A. Jones 02-03-2017 09:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170203[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
5 Minutes Unloaded Scaption 10#
10 x 10 second hold No Money drill, Black band
4 Way Shoulder T Band Drill, Green band
*30 Inclined Push Ups

* I went a little lower on the push ups today. It felt pretty good.

Did some additional stretching outside of PT protocols....Nothing too extreme. My daughter felt like I should be doing more pectoral stretching, and her colleagues concurred.
I have a follow up with my lead therapist, so we'll discuss some of my concerns with ROM or lack of....

Michael A. Jones 02-04-2017 03:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170204[/COLOR][/B]

[B]WOD[/B]

AMRAP 30 minutes
2, 4, 6, 8, ……Alternate Lunges and Squats per round and capped at 30 reps
30 Double Unders
Rest every 10 Minutes

20 rounds:yikes:

[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


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