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

Michael A. Jones 03-31-2015 07:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150330[/COLOR][/B]

[B]Strength[/B]:weight_l:
Bench Press
10x 135
8x 155
6x 175
4x 195
2x 215

[B]Conditioning[/B] 2 rds on the heavy bag. Each round was 2:00, then 80 single unders and 20 KTE.

Worked out early and went to the chiropractor. I was long overdue for an adjustment. It felt so damned good!! I feel so much better!!:pepper:

[B][COLOR="red"]20150331[/COLOR][/B]

[B]Endurance[/B]:run:
I ran a bit over 3 miles in 26:47. My first mile sucked but found a nice rhythmn to finish off.

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

Michael A. Jones 04-01-2015 07:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150401[/COLOR][/B]

A friend and I were joking about not skipping leg day...Then, I looked through my log and realized that I was, in fact, skipping leg day a lot:icon_spee

[B]Strength[/B] :weight_l:
Squats
I resorted to using the V Squat machine to ease pressure off my lower back; chiropractor suggested.

10 270#
8 290#
6 320#
4 340#
2 360#
1 380# and a bonus rep

3 rds Front Squat
10 135#

3 rds RDL
10 80#

20 Lunge steps 80#

3 rds Calf raises
20 225#

[B]Endurance[/B] 1k row in 3:56

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

Michael A. Jones 04-02-2015 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150402[/COLOR][/B]

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

[B]WOD[/B]

3 rds
:30 x6
Complete chain on right, then directly to the left
KBS 50#
C&P
Rack Squat

This was a helluva lot tougher than I thought!! By the end of the first round, I was smoked.....I had to drop to a 40# KB to finish the session. I'm definitely doing this one again though; excellent burn.

[B]Conditioning[/B]30 minutes of intervals tonight

Michael A. Jones 04-04-2015 08:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150403[/COLOR][/B]

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

[B][COLOR="red"]20150404[/COLOR][/B]

[B]Conditioning[/B] 30 minutes of interval training. I wasn't in he mood to workout, so I left it at that....:shrug:

Michael A. Jones 04-05-2015 06:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150405[/COLOR][/B]

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

My daughter and I worked on some of the Festivus Games WODs.

[B]WOD[/B]
6 Minute AMRAP
6 Power Clean (135/65)
6 Bar Over Burpees

My score: 58 reps, Taja: 47

5 Minute AMRAP

5 Push Press (115/45)
15 Box Jumps (20″)
Rest 1 Minute

Max Double Unders in 1 minute-Me
Max Single Unders in 1 minute-Taja

My score:154, Taja: 200

I'll be working on DUs this week....In addition to some cleans.

Michael A. Jones 04-07-2015 07:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150406[/COLOR][/B]

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

I was really lame yesterday, so I payed a visit to chiro. I am so glad that I did!!:pepper: Doc hooked me up with a 10 minute adjustment session.

Took the rest of the day to stretch and apply heat/cold to my lower back.

[B][COLOR="red"]20150407[/COLOR][/B]

I wanted to work more today, but took it easy because I didn't want to undo the progress made by my back adjustmnent.

[B]Conditioning[/B] 35 minutes of intervals and some shuttle sprints

Michael A. Jones 04-08-2015 09:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150408[/COLOR][/B]

[B]Endurance[/B]:run:

Seems like I haven't run in forever....4 miles felt like a 10k race this morning. I still averaged about a 9 min mile though.

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

Michael A. Jones 04-09-2015 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150409[/COLOR][/B]

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

[B]WOD[/B]
4 rds
10 Clubbell Swipes L/R 20#
10 Give & Takes L/R [url]https://www.youtube.com/watch?v=Tzci1wQZy6k[/url] (WSF)
10 Chest Press
5 Front Swings 30#
10 Gamma Cast Squats

I'm really love this training!! Kettles are still my favorite but the clubbells are a close second.

[B]Skills[/B] 15 minutes of DU practice

[B]Conditioning[/B] Interval training and sprints

Michael A. Jones 04-11-2015 03:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150410[/COLOR][/B]

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

I was so blasted tired that I fell asleep before posting that I was resting...:p


[B][COLOR="red"]20150411[/COLOR][/B]

[B]Conditioning[/B] So glad that I was properly hydrated today. It was brutal during my group's 30 minute interval session. Days like today make me love winter even more.

[B]WOD[/B]
I did a little Festivus Games mini-mashup

5 Minute AMRAP
15 DUs
15 Step Ups
3 plus 5
REST
2 Minute AMRAP
Front Squats 40#
40 reps
REST
2 Minute AMRAP
Push Press 60#
60 reps

Michael A. Jones 04-13-2015 08:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150412[/COLOR][/B]

[B][I]5x135# Bench press and 10 100# resistance band flyes
[/I][/B]
[B]Strength[/B]:weight_l:
Bench Press
3-3-3
185-205-225#

[B]WOD[/B]
5 RFT
10 DUs
5 Bench press 155#
3:33

[B]Conditioning[/B]
10 rds on the heavy bag with 60 ME combos per

[B][COLOR="red"]20150413[/COLOR][/B]

[B]Active Rest Day[/B]

Light yoga and heavy stretching

Michael A. Jones 04-14-2015 08:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150414[/COLOR][/B]

[B]Endurance[/B]:run:
3 miles in 26:21

[B]Conditioning[/B] Intervals for 30 minutes

Michael A. Jones 04-16-2015 06:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150415[/COLOR][/B]

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


[B][COLOR="red"]20150416[/COLOR][/B]

I decided to go light and reserve my energies for this weekend's comp.

[B]Skills[/B]
I spent a solid 20 minutes refining DUs.
Found out we can bring our own ropes for competition, so I was making sure that the length was good and the rotation was straight.

Michael A. Jones 04-17-2015 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150417[/COLOR][/B]

[B]Active Rest Day[/B]
I did some light yoga, stretching and rolling throughout the day. Made sure to stay hydrated for tomorrow's competition.

I'll do a bit more limbering just before bed.

Michael A. Jones 04-18-2015 03:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150418[/COLOR][/B]

Festivus Games day!!!:pepper:

I was super excited to compete today. We had folks from the surrounding areas come out to take part, and the host box was awesome.

[B]WOD 1: ROW SO HARD[/B]
For Time:
Row 1K
50 Wall Ball
[B]
WOD 2: QUAD BUSTER[/B]
With a running clock:
0-2:00: Max Front Squats in 2 Minutes 135#
2:01-3:59: Rest
4:00-10:00: AMRAP 6 Minutes
6 Power Clean 135#
6 Bar Over Burpees

[B]WOD 3: 5 & 15[/B]
AMRAP 5 Minutes

5 Push Press 135#
15 Box Jumps 20″
Rest 1 Minute

Max Double Unders in 1 minute

Sucks that I didn't record my scores but it was a fun. I learned a bit more about competition and myself. Glad that I did it....By the way, my daughter rocked it after being into CF for less than a year!!:highfive:

Michael A. Jones 04-20-2015 08:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150419 and 20150420[/COLOR][/B]

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

Festivus took a lot out of me!! I haven't been this sore in a while. I'm taking care of my body and recovering smartly.

Michael A. Jones 04-22-2015 07:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150421[/COLOR][/B]

I was still rather sore from this weekend but forced myself to be active and work it out...

[B]WOD[/B]
5 rds
4 KBS 70#
8 KBS 40#
12 Dbl KB Snatch 20#

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


[B][COLOR="red"]20150422[/COLOR][/B]

[B]WOD[/B]
20 Minute AMRAP
30 seconds Battlerope
5 Club Swipes L/R 25#
5 Torch Press
10 Club Swings 35#
10 Barbarian Squats

7 full rds

[B]Skills[/B]I spent 15 minutes working DUs. I managed to string 34 at one point!!!:pepper::pepper:

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

Michael A. Jones 04-23-2015 07:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150423[/COLOR][/B]

[B]Endurance[/B] :run:
2.25 miles in 19:46

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

Michael A. Jones 04-24-2015 06:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150424[/COLOR][/B]

[B]Active Rest Day[/B] :kicking0:

Paid a visit to chiro today. I hadn't been for ten days, so I was due an "overhaul...." Doctor said that my adjustments are helping and he didn't notice the predominant turning of my hip!!:highfive:

Afterwards, I did some light (very light) calisthenics, and stretching.

Michael A. Jones 04-25-2015 04:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150425[/COLOR][/B]

[B]Conditioning[/B] My group managed 30 minutes of interval training this morning. The humidity was ungodly!!!:eek:

[B]WOD[/B]
12 Minute AMRAP
6 Reps each
K2E
Ball Slams 15#
KB Snatch, L 40#
Rack Squat, L
KB Snatch, R 40#
Rack Squat, R

9+6+6

[B]Conditioning Part Deux[/B]
4 rds on the heavy bag with 60 single unders, then ME 60 combos

Michael A. Jones 04-26-2015 06:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150426[/COLOR][/B]

And, I can feel the soreness creeping....:evilsmile

[B]Strength[/B]:weight_l:
Squats
5x5 205#

[B]WOD[/B]
4 rds
10 Goblet Squats 70#
4 Burpees
10 Clubbell Shoulder Squat Cleans 35#

Michael A. Jones 04-29-2015 06:51 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150427[/COLOR][/B]

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

[B][COLOR="red"]20150428[/COLOR][/B]

[B][I]1 Minute single unders, 200 m job and active stretching[/I][/B]

[B]WOD[/B]
For Time
40 KBS 50#, 120M sprint
20 KBS, Sprint
10 KBS, Sprint
5 KBS, Sprint
10....
20....
40 KBS, Sprint

Finished in 10:12, rest 3 Minutes, then

4 rds
5 Box Jumps 24"
20 Gamma Casts 25#
60 Rope Slams

[B]Skills[/B] 10 minutes to practice DUs

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

Michael A. Jones 05-01-2015 03:58 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150429[/COLOR][/B]

[B][I]Active stretching, 5x135 and 5x 225# deadlift[/I][/B]

[B]Strength[/B] :weight_l:
Deadlifts

I haven't done deads in quite some time, so I went relatively light....
4x3 275#

[B]Conditioning[/B] Interval tng for 30 minutes at class.

[B][COLOR="Red"]20150430[/COLOR][/B]

[B]Endurance[/B]:run:
6 miles in 56 minutes!!:pepper:

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

[B][COLOR="red"]20150501[/COLOR][/B]

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

Michael A. Jones 05-02-2015 02:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150502[/COLOR][/B]

[B]Conditioning[/B] Interval Training for 30 minutes

[B][I]5X135# Bench press and active stretching[/I][/B]

[B]WOD[/B]
10 Minute AMRAP
2 Bench Press 205# (BW 200#)
10 Ball Slams 20#
10 Sandbag G2S 60#

Finished with 8 rds

[B]Skills[/B] I spent 10 minutes getting acquainted with a new speed rope. After that session, I had the wife time me for 1 minute ME DUs.

58 DUs......I had 20 strung at one point. :kicking0: It's still constant work to master these jokers.
I was rather impressed at the quality of the rope seeing that it only cost $5....;) That just goes to show that you don't need fancy, expensive gear to get the job done.

Michael A. Jones 05-03-2015 03:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150503[/COLOR][/B]

[B][I]Active stretching[/I][/B]

[B]Strength[/B] :weight_l:
Squats
5x5 215#

I increased the weight by 10# based on my last lifts on 26 April. I am hoping to progress w/o following an established program......

[B]Conditioning[/B]
I did 6 rds on the heavy bag. Each round consisted of 60 combo punches with 15 second rests between.

Michael A. Jones 05-05-2015 07:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150504[/COLOR][/B]

[B]REST DAY[/B]

[B][COLOR="Red"]20150505[/COLOR][/B]

[B]WOD[/B]
3-5-7-9-11 Bear Complex 65#
20 Gamma casts 25#
10 Swipes
10 Romali casts
5 Pull ups
10 Dips

[B]Skills[/B]

DU practice for 15 minutes
[B]Conditioning [/B]
30 minutes of interval training

Michael A. Jones 05-07-2015 07:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150506[/COLOR][/B]

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

Man, my grip sucks!!:mad: I definitely need to get back to the basics....

[B]WOD[/B]
3 rds
10 KBS 50#
10 DL 225#

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

[B][COLOR="red"]20150507[/COLOR][/B]

[B][I]1 minute single unders, light jog around gym and Burgener WU[/I][/B]

[B]WOD[/B]
5 RFT
5 Power cleans 135#
10 Ball slams 20#
15 Wall balls 20#
100m Run
7:15, then
4 cycles of KB complex
Snatch 44#
Clean
C&P
Rack squat

One cycle was executing each movement on the left and right. Object was to go through without putting the bell down. Mission accomplished!:highfive:

[B]Skills[/B] Yep.....More DU practice:p

[B]Conditioning[/B]25 minutes of interval training

Michael A. Jones 05-09-2015 07:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150508[/COLOR][/B]

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

[B][COLOR="red"]20150509[/COLOR][/B]

[B][I]Dislocates, shoulder mobility drills and 5x135# press[/I][/B]

[B]Strength[/B]:weight_l:
Press
3x3 160#

[B]WOD[/B]
5 rds
5 Push press 135#
10 Club Jerks 35#
10 Gamma casts
10 BTB Round the World 25ish#

The jerks will take some getting used to....This was my first time doing them.

[B]Auxillary Work[/B] 6x10 assisted pull ups with mixed grips and 2 rds of 100 flutterkicks

[B]Conditioning[/B]
6 rds on the heavy bag. I did 20 Dus, then 40 ME jabs

Michael A. Jones 05-10-2015 07:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150510[/COLOR][/B]

[B]Endurance[/B]:run:

My daughter and I completed the Spartan Sprint this morning. It was a bit more challenging than expected, but we made it. This year's race was just shy of 5 miles and have 15 or so obstacles.

I was so proud that Taja didn't give in on some of the obstacles. She embraced the suck and learned some valuable lessons about fortitude and mind over matter.

Michael A. Jones 05-12-2015 07:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150511[/COLOR][/B]

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

[B][COLOR="red"]20150512[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
5x5 225#

[B]WOD[/B]
16 Minute AMRAP
4 Box Jumps 30#
4 Front Squats 170#

13+2

[B]Auxillary Work[/B] 30 Assisted pull ups

[B]Conditioning[/B] 30 hard minutes of intervals tonight

Michael A. Jones 05-14-2015 07:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150513[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
1o-8-6-4-2-1
135-155-175-195-215-235#

[B]Conditioning[/B]Intervals for 35 minutes

[B]WOD[/B]
I had my class do a scaled version of Hero WOD McGhee to honor him. Most used 18# weighted bars while the rest used 15#. We subbed squat jumps for box jumps.
I joined in and did 28 rds.

[B][COLOR="red"]20150514[/COLOR][/B]

[B]WOD[/B]
Did the following DB Chain using the following as a format
[url]https://www.youtube.com/watch?v=XmCsVn2QoBc#t=83[/url] (WSF)
2 rds w/ 30 and 45# DB
2 Snatch
2 C&P
2 Rack Squats
REST
2 rds w/ 40 and 55# DB
2 Snatch
2 C&P
2 Rack Squats
REST
4rds
6 KBS 24kgs
6 KBS 32 kgs

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

Michael A. Jones 05-16-2015 11:51 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150515[/COLOR][/B]

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

[B][COLOR="red"]20150516[/COLOR][/B]

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

My body was talking to me and I am listening....I feel really drained, so I'm taking an additional rest and recovery day.

Michael A. Jones 05-18-2015 08:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150517[/COLOR][/B]

[B]Endurance[/B]:run:

Thunderstorms were approaching fast, so I only got in a two miler.....It was better than nothing.

[B][COLOR="red"]20150518[/COLOR][/B]

[B]Active Rest Day[/B]
Lots of stretching and hydration. I tried to take a power nap but was unsuccessful:(

Michael A. Jones 05-19-2015 07:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150519[/COLOR][/B]

[B][I]One minute single unders, active stretching and 3x135#Squat[/I][/B]

[B]Strength[/B]:weight_l:
Squats
5x5 235#

[B]WOD[/B]
4rds
7 One and a Quarter Front Squats 135#
14 Rear Lunges 60#

[B]Auxillary Work[/B]4x20 Calf raises 135#

The front squats were brutal even at such a light weight :evilsmile

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

Michael A. Jones 05-20-2015 08:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150520[/COLOR][/B]

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

[B]WOD[/B]
5 rds
10 Push Ups
10 Pull Ups
5 Hang Cleans 115#

[B]Conditioning[/B] Class was awesome tonight and we worked our :censored: off for 40 minutes of interval training!!:pepper:

[B]Skills[/B] Practiced DUs for about 15 minutes tonight.

Michael A. Jones 05-21-2015 07:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150521[/COLOR][/B]

[B]WOD[/B]
5 RFT
20 DUs
20 Gamma Casts 35#
10 KBS 70#
Run 160m

11:11

[B]Endurance[/B]:run:
Not sure what possessed me, but felt a desire to run after my WOD....3.5 miles in 33:38.

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

Michael A. Jones 05-23-2015 09:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150522[/COLOR][/B]

[B]Active Rest Day[/B]
I did some mobility exercises for my hips and back. Been neglecting to do so, and regret it....I also iced my knee that I banged up the other day. Most of the pain subsided.

[B][COLOR="red"]20150523[/COLOR][/B]

[B]Conditioning[/B] I just did 25 minutes of interval training at the park. Wasn't in the mood to really workout, and I want to save some energies for the Murph Challenge.

Michael A. Jones 05-24-2015 02:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150524[/COLOR][/B]

I was going to go easy a day prior to the Murph Challenge but I was never one to want the easy way....:evilsmile

[B]Strength[/B] :weight_l:
Deadlifts
3x3 295#

I felt a lot stronger than in my last session. Grip strength is still weak but I'll get it back.

[B]WOD[/B]
4 rds
10 American KBS 50#
6 DL 225#

[B]Conditioning[/B]
4 rds
20 DUs
40 jabs on the heavy bag

Michael A. Jones 05-25-2015 03:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150525[/COLOR][/B]

[B]WOD[/B]
[COLOR="Blue"][B]Murph Challenge[/B][/COLOR]

Rx'd the workout this morning in 51:24. My wife, who doesn't CF, and daughters did it also. It was so cool having them join me this year!! :pepper:

Michael A. Jones 05-27-2015 08:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150526[/COLOR][/B]

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

[B][COLOR="red"]20150527[/COLOR][/B]

[B]WOD[/B]
5 RFT
20 KB Press 50# (10 each arm)
20 Sledgehammer slams 20#
20 Club Swipes 25# (10 each arm)

9:48

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

Michael A. Jones 05-28-2015 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150528[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
4x5 255#

[B]Conditioning[/B]35 minutes of intervals


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