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

Michael A. Jones 07-20-2014 10:45 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140720[/COLOR][/B]

I had planned a run for today but punked out....:o Wasn't really feeling it, so I went for a ride instead.

[B]Endurance[/B]

6.2 miles in 33:16

I had a rough time switching gears because A) my bike is ancient :rofl: and 2) didn't wear my riding gloves, so the shifter was slick from sweat....

Michael A. Jones 07-22-2014 07:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140721[/COLOR][/B]

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

[B][COLOR="red"]20140722[/COLOR][/B]

[B]Endurance[/B] :run:

Got up earlier than usual to beat the sun up!!! Just a quick 2 miler but I needed it. Finished in 16:21.

[B]Strength[/B]:weight_l:
Front Squats 4x4
185#

[B]Conditioning[/B]

Did 40 minutes of interval training

Michael A. Jones 07-23-2014 08:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140723[/COLOR][/B]

[B]WOD[/B]
4 rds
4 Axle Deadlift 185#
10 Ball slams 25#

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

Michael A. Jones 07-24-2014 07:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140724[/COLOR][/B]

I felt really good today even before my coffee....I didn't get my run time in, so I may have to adjust my schedule to make that one up.

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

[B]Goat Work/Skills[/B]

Spent a solid 15 minutes working foot placement, hook grip and second pull on the snatch. Things looked really good. I really should be using this grip more often but past coaches never emphasized as much....

Anyhow, I used 35# to practice technique. My shoulders are still not as mobile and strong as they should be. My fault entirely, but I'll make amends.

[B]WOD[/B]
4 rds
85# Snatch to 10 OHS

[B]Conditioning[/B]
40 minutes of interval training at the park tonight.

Michael A. Jones 07-25-2014 08:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140725[/COLOR][/B]

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

Kinda felt like a slouch for resting after watching some of the Games today....:p


[B]Light yoga, shoulder mobility work and a 1.5 mile walk with the wifey tonight.[/B]

Michael A. Jones 07-27-2014 08:09 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140726[/COLOR][/B]

[B]Conditioning[/B]

40 minutes of interval training at the park

[B]WOD[/B]
10 minute AMRAP
5 Box jumps 24"
15 KBS 35#

10 rds plus 5 jumps

[B][COLOR="red"]20140727[/COLOR][/B]

I finally ran!!:pepper:

[B]Endurance[/B] :run:
5k in 28:00

I chose to run a more challenging route too. I could run where I had three small incline with the sun in my face, or two larger hills with the sun at my back. I chose the latter.

At about 2.5 miles, the sun was beating me down as I was taking on the last hill. It slowed me more than I had predicted but still finished with a respectable time overall.

Michael A. Jones 07-28-2014 08:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140728[/COLOR][/B]

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

Michael A. Jones 07-29-2014 07:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140729[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
For Time
21-15-9
Deadlift 220#
Overhead Walking Lunges 60#
5:46

[B]Conditioning[/B]
35 minutes of interval training. Spiced it up a bit tonight, and used some dumbbells that were available at the center. Everyone liked the change.....:highfive:

Michael A. Jones 07-31-2014 04:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140730[/COLOR][/B]

[B]Endurance[/B] :run:

2.2 mile FARTLEK run. It was hard to keep interval distances along the trail....Next time, I'll take my timer. ;)

[B]Strength[/B] :weight_l:

Decided to change things up on the bench. I incorporated speed and conditioning into my strength work. Did it Tabata style.

Bench Press 20:20 for 8 rds
165#

I managed 10 reps per except only repped 9 on the final interval....

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

Michael A. Jones 07-31-2014 07:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140731[/COLOR][/B]

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

[B]WOD[/B]
5 rds
5 Pull ups
10 Band reverse flyes
10 Warrior swings 35# BTB

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


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