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

Michael A. Jones 04-26-2014 09:49 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140426[/COLOR][/B]

[B]Endurance[/B] :run:

3 miles in 25:28. I really had a nice pace going. First time running in this area, so I was unfamiliar with the terrain....

[B]Conditioning[/B]
Did a 50 minute bootcamp after the run. My friend and coworker Amanda brought the pain, as usual....:p

Michael A. Jones 04-27-2014 07:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140427[/COLOR][/B]

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

[B]Strength[/B]
3x3 Push Jerk
185#

[B]WOD[/B]
3 rds
5 Pull ups
10 hang power cleans 125#
15 KB press 30# per hand

Michael A. Jones 04-28-2014 08:17 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140428[/COLOR][/B]

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

Michael A. Jones 04-30-2014 09:19 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140429[/COLOR][/B]

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

[B]WOD[/B]
5 RFT
5 Box jumps 24"
10 Push ups
10 skier swings
15 SDLHP 45#
50 Single unders~7:00
[I]REST 1 MINUTE[/I]
2 RFT
5 Box jumps
20 DB press 30# per hand
50 Single unders~2:20

Michael A. Jones 04-30-2014 07:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140430[/COLOR][/B]

[B]Endurance[/B] :run:

Gotta condition for the upcoming Murph Challenge, so I wore my vest during the run this morning.
It was ideal weather and I ran at McAllister Park. Logged 3 miles in 28:56. My goal was sub 30 minutes which I achieved but could have run my last mile faster....Miscalculated and had to run in a small loop to hit that third mile:(

[B]WOD[/B]
4 rds
10 chin ups
10 ball slams 10#
10 dips
10 kbs 50#
50 rope slams

[B]Endurance Part Deaux[/B]
30 minutes of interval training at the lake tonight.

Michael A. Jones 05-01-2014 07:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140501[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Press
6 135#
3 165#
1 185#

[B]WOD[/B]
5 one armed KB row 50#
10 Push press 95#
5 one armed KB row

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

Michael A. Jones 05-02-2014 03:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140502[/COLOR][/B]

[B]REST DAY[/B] :yawn:

Michael A. Jones 05-03-2014 03:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140503[/COLOR][/B]

[B]Endurance[/B]

30 minutes of interval training at the park this morning.

[B]Strength[/B] :weight_l:
Squats
6 275#
3 305#
1 335#

I had a failed attempt at 385#....I couldn't get out of the hole. Realizing that I need to balance my strength work in again.

[B]WOD[/B]
5 rds
5 back squats 185#
20 DUs

Did rather well with the DUs during the WOD!!:pepper:

Michael A. Jones 05-04-2014 01:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140504[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench
3x5
185, 205 and 225#

Michael A. Jones 05-06-2014 06:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140505[/COLOR][/B]

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


[B][COLOR="red"]20140506[/COLOR][/B]

I enjoyed and need my rest yesterday. Feel much better today!!

[B]Endurance[/B]:run:
2 miler in 16:22

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

[B]CFFB WOD[/B]
Complete as many rounds as possible in 15 minutes of:

135 lb Power Snatch 3 reps (scaled to 95# to preserve form)
Pull Ups 5 reps
Push Ups 7 reps
20″ Box Jumps 9 reps ( only have a 24" box)

Finished with 10 rds + 1 snatch

Michael A. Jones 05-08-2014 06:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140507[/COLOR][/B]

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

[B]WOD[/B]
20 minute AMRAP
1 Burpee
5 Sit ups
10 Goblet Squats 50#
15 KBS 50#
Run 100m

11rds

This looked relatively easy when I programmed it, but I was huffing by round 5....:yikes: I'll see how this WOD fares with my class this weekend.:D

[B]Endurance[/B]
40 minutes of interval training at the lake

Michael A. Jones 05-08-2014 07:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140508[/COLOR][/B]

[B]WOD[/B]
3 rds
10 pull ups
10 dips
20 DUs

[B]Endurance[/B]
30 minutes of interval training at the park

Michael A. Jones 05-09-2014 06:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140509[/COLOR][/B]

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

Michael A. Jones 05-10-2014 02:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140510[/COLOR][/B]

[B]Endurance[/B]
Did 30 minutes of interval training at the park this morning.

[B]WOD[/B]
5 RFT
10 single arm landmine thrusters 95# ( [url]http://www.youtube.com/watch?v=vzgrLYLAJkg[/url] WSF)
50' lift and carry 100# sandbag
4:55

Richard Macaulay 05-10-2014 05:55 PM

Re: Mike's Mad Log
 
Hey Michael

Looks like your training is going well. Are you programming everything yourself? Goals?

Richard

Michael A. Jones 05-11-2014 06:29 PM

Re: Mike's Mad Log
 
[QUOTE=Richard Macaulay;1230435]Hey Michael

Looks like your training is going well. Are you programming everything yourself? Goals?

Richard[/QUOTE]

Hey, Richard. Things are going pretty well. I do all of my own programming. I don't plan on competing anytime soon, so I just mix it up to stay in shape and conditioning.

Some of my goals are to deadlift 2.5 times my BW, snatch BW and get better at DUs. I wish that I could go to a box for coaching for some of my lifts but cannot due to budget....


Michael

Michael A. Jones 05-11-2014 06:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140511[/COLOR][/B]

Decided to change venue and check out a new trail at one of the local parks. I may be doing some classes there soon, so it was recon and running...;)

[B]Endurance[/B] :run:

3.5 miles in 31:33

I'm happy with that time being as I was unfamiliar with the route. It was a nice area with soft ground, nice elevation changes and shade.

Michael A. Jones 05-12-2014 08:36 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140512[/COLOR][/B]

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

Michael A. Jones 05-13-2014 04:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140513[/COLOR][/B]

Began today with good intentions but things didn't work out so well....:(

[B]WOD[/B]
McGhee
Complete as many rounds as possible in 30 mins

275lb (125kg) Deadlift, 5 reps
13 Push-ups
9 Box Jumps, 24 inch box

2 rds.....Like I said. Things didn't go so good for me. My back seized up during the last box jump and I called it quits. It wasn't troubling me any prior to, so I'm not certain what went wrong. Really wanted to honor Cpl. McGhee today as it was the anniversary of his passing.

Anyway, I did a lot of icing, stretching and rolling afterwards. Moving on to some heat and hopefully a gentle massage from the wifey when she gets home.

Michael A. Jones 05-14-2014 07:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140514[/COLOR][/B]

Felt a lot better today!! My back was tight but little pain.

[B]Strength [/B] :weight_l:
21-15-9
Bench press
Dips

[B]Endurance [/B]
35 minutes of interval training

Michael A. Jones 05-16-2014 04:51 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140515[/COLOR][/B]

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


[B][COLOR="red"]20140516[/COLOR][/B]

[B]REST DAY[/B] :yawn:

Michael A. Jones 05-17-2014 01:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140517[/COLOR][/B]

I was going to follow CFFB WOD but lack a 40# slamball....Not sure what a sub for that would be, so I did a FGB variant.

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

[B]WOD[/B]
KB deadlift 70#
Sit ups
DB thrusters 30#
Sandbag shouldering 50#
Step ups 18"

Scored 343 reps

I remembered why I hate thrusters....:p Much better with DBs though.

Michael A. Jones 05-18-2014 06:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140518[/COLOR][/B]

I decided to get up and log some miles this morning. My plan, out the door, was to run 4 miles on the trail that I did last weekend. Turns out that my body had other plans....:rofl:

[B]Endurance[/B] :run:

3 miles in 28:34

My heart and lungs were all in but my hip didn't want to cooperate. Decent effort though.....

Michael A. Jones 05-20-2014 07:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140519[/COLOR][/B]

[B]REST DAY[/B] :yawn:


[B][COLOR="red"]20140520[/COLOR][/B]

[B]Strength[/B]:weight_l:
Front Squats 3x5
225, 255 and 285#

4x20 Calf raises 225#

[B]WOD[/B]
3 rds
5 squats 225#
5 depth box jumps 18-24" ([url]http://www.youtube.com/watch?v=S6664b4UrGs[/url]) WSF
10 weighted lunges 20#

[B]Conditioning[/B]
5 rds on the heavy bag with 60:20 splits. Been a while since I threw down on the bag...:highfive:

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

Michael A. Jones 05-21-2014 08:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140521[/COLOR][/B]

[B]Endurance[/B] :run:
5.2 miles in 54 minutes. Wasn't a planned 5 miler.....Stray dogs detoured me:ranting2:

[B]WOD[/B]
5rds
5 pull ups
5 seated press 135# and +5# per rd

[B]Endurance Part Deaux[/B]
40 minutes of interval training

Michael A. Jones 05-22-2014 07:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140522[/COLOR][/B]

My knee has been aching something fierce today!!!:cussing: I think I know why I've not run longer distances lately.....I've been icing it but no relief yet.

[B]Strength[/B]
Bench 4x4
200#

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

[I]NOTE:[/I] I'll be posting all additional exercisings as [U]Conditioning[/U] and reserve the title [U]Endurance[/U] for my runs.....Seems a lot more logical and more accurate.

Michael A. Jones 05-23-2014 07:58 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140523[/COLOR][/B]

[B]REST DAY[/B] :crutch00:

My knee is a little better but I'm glad it's a recovery day!!

Michael A. Jones 05-24-2014 08:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140524[/COLOR][/B]

[B]Active Rset Day[/B]

I took part in a health and wellness expo today. Gave some demos of classes, and meet some really interesting folks.

Dr. Oz and a host of others were in attendance.

Michael A. Jones 05-26-2014 08:53 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140525[/COLOR][/B]

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

I took another rest and recovery day for heal up some more, and actually get some sleep. The wife and youngest are down at the coast this weekend, so bachelor life is in affect.;)


[B][COLOR="red"]20140526[/COLOR][/B]

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

[COLOR="blue"]Murph Challenge[/COLOR]

Pull ups were difficult, as usual, but I bested last years time by nearly 4:30!!:highfive:

Rx'd finish time was 54:02. Found a comfortable partitioning system. Next year, I just need to speed up my running; first miles was 9 minutes, and final was 10.....:cool:

Michael A. Jones 05-27-2014 05:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140527[/COLOR][/B]

My legs were sore from the Murph Challenge....My upper body ached like hell last year but don't recall legs feeling this way.

[B][I]CFWUx 1[/I][/B]

Just need something to loosen up, and sweat.

[B]WOD[/B]
3 rds
5 KB snatch, left 50#
5 KB snatch, right
10 ball slams 25#
15 KTE
30 DUs

I will attempt to run some tomorrow....:cool:

Michael A. Jones 05-28-2014 07:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140528[/COLOR][/B]

[B]Strength[/B] :weight_l:
Reverse Press Ladder
1 185#
3 165#
5 135#
7 95#

[B]WOD[/B]
EMOM for 4 minutes
6 Press 95#
Remaining time doing rope undulations

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

Michael A. Jones 05-30-2014 07:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140529[/COLOR][/B]

[B]Conditioning[/B]

40 minutes of interval training at the park.


[B][COLOR="red"]20140530[/COLOR][/B]

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

Michael A. Jones 05-31-2014 09:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140531[/COLOR][/B]

[B]Conditioning[/B]

35 minutes of interval training.

Planned on doing a WOD after my classes, but couldn't muster the energy.....

Michael A. Jones 06-01-2014 01:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140601[/COLOR][/B]

1st day of the month....Planned on running but that sh*t didn't happen!!:rolleyes: Took it easy the past few days, and I really need to get back on a planned, deliberate program.

[B]Strength[/B]
Box Squats 3x3
275#

Those three sets were proof that I need to get back to basics. Form was good but my strength has faltered. Every rep was laborous!!

[B]WOD[/B]
4 rds
20 sloshball shoulder squats (10 per side) 30#
20 SU

[B]Conditioning[/B]
2 rds on the heavy bag with 180:30 splits. Made a huge difference wearing my 14 oz gloves!! :yikes:

Michael A. Jones 06-02-2014 07:05 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140602[/COLOR][/B]

[B]Active Rest Day[/B]

15 minutes of rolling (mostly lower back), active stretching, and 20 minutes of yoga and inversion table hang.

Michael A. Jones 06-04-2014 09:05 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140603[/COLOR][/B]

I was too exhausted to post my workout last night. Fell asleep as soon as dinner was finished....:snore:

[B]Strength[/B] :weight_l:
Power Clean Ladder
10-7-5-3-1
75, 95, 135, 155,175

Maintained good form throughout; back to basics!!

[B]WOD[/B]
10 minute AMRAP
5 PC 135#
10 pull ups

I managed 6 plus 9 pull ups. I was going to count my last rep but integrity got the best of me...;)

Michael A. Jones 06-04-2014 08:36 PM

Re: Mike's Mad Log
 
[B][COLOR="red"]20140604[/COLOR][/B]

:run:[B]NATIONAL RUNNING DAY!![/B]:run:

[B]Endurance[/B] :run:

3 miles in 25:25

I planned to match my 2nd and 3rd miles off my mile 1 pace which was 8:27. Ran an 8:26 but broke down on the third with an 8:31 finisher.....Not too shabby.

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

Michael A. Jones 06-05-2014 08:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140605[/COLOR][/B]

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

[B]WOD[/B]
I took some inspiration from My Mad Methods and did some macebell training. I don't have a true mace, so I used a combination of my 10# sledge and a makeshift mace I threw together; 3/4"x 4.5' steel conduit with ankle weights strapped to one end.

[url]http://www.mymadmethods.com/training/workouts/category/macebell-workouts[/url] (WSF)

3rds
10 ball slams
20 360s
20 Ballistic transfer
20 kayaks
10 overhead pass
Run 48 steps in stadium
20 Lunges
20 Gravediggers
20 Thrusts

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

Michael A. Jones 06-06-2014 11:40 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140606[/COLOR][/B]

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

Fluid replacement and a few catnaps.....:D

Michael A. Jones 06-07-2014 02:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140607[/COLOR][/B]

[B]Conditioning[/B]

I did 35 minutes of interval training in the sweltering park this morning.....:evilsmile I had a great group, so we make it fun.

[B]Strength[/B] :weight_l:
Deadlifts
3x3 285#

[B]WOD[/B]
4 rds
4 KBS 70#
8 DL 225#
8 back extensions


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