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

Michael A. Jones 12-01-2016 08:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161201[/COLOR][/B]

[B]WOD[/B]
EMOM for 6 minutes
20 KBS 40#
With remaining time executed ME Toe Taps 20" [url]https://www.youtube.com/watch?v=Iw0_zfnhRDY[/url] (WSF)

Scored 220

I used this as my model: [url]https://www.youtube.com/watch?v=Iziis0Y6Qa4[/url] (WSF)
Rested 90 sconds, then

4x :60 AD Sprints
83 calories

Michael A. Jones 12-02-2016 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161202[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

I scaled my weight on the scaption so as to make 7 minutes. Felt a lot better and made it through the entire time. Also, the tech did not allow me to use a weighted wand today...:( No big deal though.

Michael A. Jones 12-03-2016 08:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161203[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

V Squats
6x10
135-180-230-250-270-300#

I was pleasantly surprised with my performance. The pad on the machine softened the pressure on my shoulder, and allowed for more weight than anticipated.

[B]WOD[/B]
4 rds
10 KBS 70#
10 Lateral Box Jump Overs

[B]Endurance[/B]
Although sore already, I joined the wife and daughter in the main gym for about 40 minutes of Zumba:pepper: They sweated through the entire two hours....

Michael A. Jones 12-04-2016 09:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161204[/COLOR][/B]

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

Michael A. Jones 12-06-2016 09:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161205[/COLOR][/B]

[B]Mobility[/B]
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches

[B][COLOR="red"]20161206[/COLOR][/B]

[B]WOD[/B]
6 RFT
16 Modified Pistols
160 Single Unders
Cash Out 400m Run
19:20

[B]Conditioning[/B] 25 minutes of HIIT

Michael A. Jones 12-07-2016 10:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161207[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion


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

[B]WOD[/B]
Programmed a workout for Pearl Harbor Day.
[B][COLOR="Blue"]Day of Infamy[/COLOR][/B]
2355 Second AMRAP (39 Minutes)
12 G2O
7 Jumping Jack Press
19 Goblet Squats
41 Reverse Crunches

12 minus 40 crunches

The crunches were brutal after round 7....All of the participants enjoyed it.:rolleyes:

Michael A. Jones 12-08-2016 08:56 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161208[/COLOR][/B]

[B]Conditioning[/B]30 minutes of interval training

Michael A. Jones 12-10-2016 02:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161209[/COLOR][/B]

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

[B][COLOR="red"]20161210[/COLOR][/B]

[B]WOD[/B]
Run 400m
25 KBS 40#
Rack Carry 100m, Left
100m Sprint
100m Walking Lunge :yikes:
25 Box Jumps 20"
Run 200m
25 KB Pendlay Row
100m Walking Lunge :evilsmile
100m Sprint
Rack Carry 100m, Right
25 KBS
Run 400m

18:45

Michael A. Jones 12-12-2016 08:26 PM

Re: Mike's Mad Log
 
[B][COLOR="red"]20161211[/COLOR][/B]
[B]REST DAY[/B]:snore:

[B][COLOR="red"]20161212[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:

7 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction

The tech that was overseeing my therapy checked my ROM, and said that I was far ahead of the current protocols. She spoke to my lead therapist and they agreed to step up my regime beginning next week!!:pepper:

I'm still going to "take it easy" but cannot wait to progress.

Michael A. Jones 12-13-2016 09:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161213[/COLOR][/B]

[B]WOD[/B]
22 Minute AMRAP
22 AD Cals/22m Sprint ( alternate each round )
22 KBS 40#
22 DUs
22 KB Rows

6+22+22

[B]Conditioning[/B]30 Minutes of interval training


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