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

Michael A. Jones 05-29-2015 07:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150529[/COLOR][/B]

[B]Active Rest Day[/B]

I did 20 minutes of solid stretching, some rolling and intensified my hydration.....This humidity is for the birds and has been sapping my energies.

Michael A. Jones 05-30-2015 04:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150530[/COLOR][/B]

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

I wanted to following the CFFB WOD but the weather didn't cooperate....:lightning I'm glad that I didn't do the WOD because I had deadlifts programmed for today.

[B]Strength[/B]:weight_l:
Deadlifts
3x3 305#

Reassociating myself with proper form has aided me the last few weeks. My pulls today were smooth and "effortless..." Still have some work to do with grip strength.

[B]WOD[/B]
For Time
30 DL 225#
60 KBS 70#
3:33

Michael A. Jones 05-31-2015 01:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150531[/COLOR][/B]

[B]Hero WOD[/B]
Alexander

5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.

Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan.

I scaled the PC to 155# because I knew better, and scaled to 6 reps at 3rd rd. I was gassed!! Finished in 17:05. Rest in Peace, SSG Povilaitis!!

Michael A. Jones 06-02-2015 08:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150601[/COLOR][/B]

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

[B][COLOR="red"]20150602[/COLOR][/B]

[B]Endurance[/B]:run: Found a new trail to run. Logged 2.2 miles in 19:24

[B]WOD[/B]
5 RFT
10 DUs
10 KBS 50#
5 Snatch, right
Rack squat
5 Snatch, left
Rack squat
9:00

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

Michael A. Jones 06-03-2015 08:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150603[/COLOR][/B]

[B]Strength[/B]:weight_l:
Bench Press
5x4 205#

[B]WOD[/B]
4 rds
20 DB Hang C&P 30# per hand
5 Pull Ups
20 Band Rows 100# resistance...:rolleyes:

[B]Conditioning[/B]30 minutes of interval training. Working back to 40:10 ratio.

Michael A. Jones 06-04-2015 07:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150604[/COLOR][/B]

[B][I]Active stretching and 5x135# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squat
4x5 265#

[B]Conditioning[/B]40 minutes of intervals

Michael A. Jones 06-05-2015 07:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150605[/COLOR][/B]

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

Michael A. Jones 06-06-2015 06:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150606[/COLOR][/B]

[B]Conditioning[/B] Began my day with 30 hard minutes of interval training. The heat really made 40 seconds of work WORK!!:yikes:

[B]WOD[/B]
5 rds
20 Kettelbell Matrix- Skater Hops with KBS to Clean 16#
10 KBS 50#
10 KB Snatches 40#

[B]Strength[/B] :weight_l:
Deadlifts
3x3 315#

:thanx: chalk!!!! My grip was sucking until I found my chalk can that has been MIA....:p Made the last two sets a lot easier.

Michael A. Jones 06-07-2015 02:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150607[/COLOR][/B]

[B]REST DAY[/B] :zombie:

I am not feeling it today.....I feel so worn out. It may have been waiting up for the wife and kid to get home last night. Anyhow, I decide not to push my limits.

Michael A. Jones 06-08-2015 09:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150608[/COLOR][/B]

[B]Active Rest Day[/B]

I went to chiro today because it was way overdue.....Once the doc aligned my hips, I felt like a new man but took it easy. I just stayed hydrated and did some light stretching. Also, worked on some hip mobility throughout the afternoon.

Michael A. Jones 06-09-2015 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150609[/COLOR][/B]

[B]Endurance[/B]:run:
3 miles in 26:58

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

Michael A. Jones 06-10-2015 03:55 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20150610[/B][/COLOR]

[B]Active Rest Day[/B]

On vacation with the wife, and we did some walking along the trails around our bed and breakfast.

Michael A. Jones 06-11-2015 07:17 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20150611[/B][/COLOR]

[B]Active Rest Day [/B]

Michael A. Jones 06-12-2015 06:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150612[/COLOR][/B]

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

Michael A. Jones 06-13-2015 06:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150613[/COLOR][/B]

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

Michael A. Jones 06-14-2015 06:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150614[/COLOR][/B]

[B]WOD[/B]
12 DUs every 20 seconds for 6 minutes

[B]Conditioning[/B]
3 rds on the heavy bag. Each round was 4 minutes with 1 minute rest.

Michael A. Jones 06-16-2015 07:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150615[/COLOR][/B]

[B]Active Rest Day[/B] To a brisk walk and did light yoga.

[B][COLOR="red"]20150616[/COLOR][/B]

[B]Strength[/B]:weight_l:
Squats
4x5 275#

[B]WOD[/B]
20 Minute AMRAP
10 DUs
5 Power cleans 135#
Run 50m
10 Deadlifts 135#

9+DU+PC+Run

I had no juice left to hit deads....:holysheep:

Michael A. Jones 06-18-2015 07:43 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150617[/COLOR][/B]

[B]WOD[/B]
[B]6 rds[/B]
10 Club Side Swings, right 20#
5 Mills, right
10 Club Side Swings, left
5 Mills, left
10 Romalis
10 Gamma Casts

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

Michael A. Jones 06-18-2015 07:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150618[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
10 135#
8 155#
6 175#
4 195#
2 215#
1+1 235#

I haven't benched in a while but felt strong. Did the extra rep on the final for GP ;)

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

Michael A. Jones 06-19-2015 07:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150619[/COLOR][/B]

[B]Endurance[/B] :run:
5k in 28:35...Nothing flashy today.

Michael A. Jones 06-20-2015 11:43 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150620[/COLOR][/B]

[B]WOD[/B]
KB Chain
2 rds, 6 cycles each side
Clean to snatch to rack squat to press= cycle

I used a 40# bell, rested 2 minutes then

5x5 KB Complex
KBS 70#
Goblet Squat

[B]Conditioning[/B] 6 minutes of shadowboxing

Michael A. Jones 06-21-2015 07:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150621[/COLOR][/B]

[B][I]Dynamic stretching and 5x225# rack pulls[/I][/B]

[B]Strength[/B] :weight_l:
Deadlifts
3x3 325#

I actually only executed 3 rep at 325#....My right hip was being uncooperative today. :crutch00: I didn't want to press on because of potential injury.

Thinking strongly about deleting deads from my routine entirely....Squats are probably better, and I can get my hip and posterior chain work thru kettlebell work.

Michael A. Jones 06-24-2015 05:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150622[/COLOR][/B]

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

[B][COLOR="red"]20150623[/COLOR][/B]

[B]Strength[/B] :weight_l:
Strict Press
5x3 135#

This was the heaviest 135#.....:o I've been neglecting shoulder work; have done club WODs but need to get in pure strength exercises.

[B]Conditioning[/B] 35 Minutes of inteval training

Michael A. Jones 06-24-2015 07:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150624[/COLOR][/B]

[B]WOD[/B]
6 RFT
10 Ball Slams 20#
10 Wall Balls 16#
100m Sprint

7:45

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

Michael A. Jones 06-25-2015 07:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150625[/COLOR][/B]

[B]Endurance[/B] :run:
4.2 miles in 39:25

I hate running in the summer....:evilsmile

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

Michael A. Jones 06-26-2015 08:43 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20150626[/B][/COLOR]

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

Michael A. Jones 06-27-2015 02:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150627[/COLOR][/B]

[B]Conditioning[/B] 36 minutes of interval training

[B]Strength[/B]:weight_l:
Squats
4x5 285#

[B]WOD[/B]
15 Minute AMRAP
5 Front Squats 175#
16m Farmers Walk 60#
16m Rack Lunge Steps 60#

9 rds+5

Michael A. Jones 06-28-2015 08:35 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150628[/COLOR][/B]
[COLOR="Blue"][B]
In the summer of 2005, a four-man Navy SEAL team consisting of Michael Murphy, Danny Dietz, Matthew Axelson and Marcus Luttrell departed for a reconnaissance mission high in the Hindu Kush Mountains near the Afghanistan-Pakistan border. The team’s target was Ahmad Shah, a local terrorist leader with close ties to Bin Laden who led a group of insurgents referred to as the “Mountain Tigers”. Luttrell’s team came under attack and five days after insertion, Luttrell was the only SEAL to make it out alive.
While Luttrell’s team were engaged in a firefight with the Taliban a call for help was given by Michael Murphy so a quick reaction force (QRF) could come out and provide them with reinforcements. One of the MH-47 helicopters that carried part of the QRF was struck by an RPG-7 rocket propelled grenade, causing the helicopter to immediately plummet to the ground, killing all 8 160th Army Special Operations Aviators and all 8 Navy SEALs who were passengers.[/B][/COLOR]

[B]Homemade Hero WOD[/B]
[COLOR="Red"]Red Wings Tribute[/COLOR]
6 RFT
28 KBS 50#
28 KB C&P (14 per side)
28 Ball Slams 10#
28 Bench Jump Overs [url]https://www.youtube.com/watch?v=iofx0Q97Ozw[/url] (WSF)
28 KTE

45:55

This was a brutal one....Programmed to honor the sacrifices of brave men.

Michael A. Jones 06-29-2015 08:34 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]2010629[/B][/COLOR]

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

Michael A. Jones 07-01-2015 08:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150630[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench press
4x2 225#

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

Michael A. Jones 07-01-2015 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150701[/COLOR][/B]

[B]WOD[/B]
30:10 For 2 rds
KBS 40#
KB Snatch, right
OHS, right
KB Snatch, left
OHS, left
AKBS
Goblet squat
Rest 40 seconds and repeat but replaced snatch with C&P, and OHS with rack squat.
Rested 2 minutes, then did:
4 rds
10 KB RDL 70#
10 KBS

[B]Conditioning[/B] Interval training

Michael A. Jones 07-03-2015 06:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150702[/COLOR][/B]

[B]Endurance[/B] :run:

I ran 2.2 miles in 19 minutes. Held a very respectable pace the entire run. :)

[B]Conditioning[/B] Interval training lasted 30 minutes

[B][COLOR="red"]20150703[/COLOR][/B]

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

Michael A. Jones 07-04-2015 11:20 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150704[/COLOR][/B]

[B]WOD[/B]
[COLOR="Blue"][B]We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.[/B][/COLOR]
[COLOR="Blue"]1776[/COLOR]

3 RFT
17 Pull Ups
100 High Knees
17 C&P 95#
120 Flutterkicks
17 Front Squats 95#
130 Jumping Jacks
17 KBS 50#
140 Single Unders
17 Goblet Lunges 50#
10 Push Ups
7 Burpees
39:45

This was another deceptive WOD....

Michael A. Jones 07-05-2015 07:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150705[/COLOR][/B]

[B][I]1 minute of single unders, active stretching and 5x135# squats[/I][/B]

[B]Strength[/B] :weight_l:
Squats
5x4 305#

Michael A. Jones 07-06-2015 07:56 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20150706[/B][/COLOR]

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

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150707[/COLOR][/B]

[B]Endurance[/B] :run:
I decide to step up my mileage per week, and went for a run. I had planned on 10 minute miles but ran faster....

3 miles in 27:03

[B]WOD[/B]
4 rds
12 Club Swipes ( 6 per) 25#
12 Gamma Casts 35#
6 Torch Press 25#

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

Michael A. Jones 07-08-2015 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150708[/COLOR][/B]

[B]Strength[/B]:weight_l:
Bench Press
Ascending/Descending Ladder
135-155-175-195#

[B]WOD[/B]
EMOM for 10 minutes
5 Pull ups and 10 push ups

[B]Conditioning[/B]
A bit over 35 minutes of interval work

Michael A. Jones 07-10-2015 04:42 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150709[/COLOR][/B]

[B]Endurance[/B] :run:

I went on a 4 miler with my daughter; she was biking.....She was supposed to do a "comfortable pace" but went a lot faster than expected. I enjoyed the push though.

Finished 4.1 miles in 38:39.

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

[B][COLOR="red"]20150710[/COLOR][/B]

[B]Active Rest Day[/B]
Hydration, stretching and rolling as recovery with some light icing (right knee pain)

Michael A. Jones 07-11-2015 07:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150711[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
I followed CFHQ today.

Front squat 10-5-3-1-1-1-3-5-10
140-160-190-215-235-215-190-160-140#

Began conservaively but could have gone much heavier....I was apprehensive because I haven't done heavy front squats for a while. I was well with my range and could've possibly PR'd :(

[I][U]Note To Self: Bench press session on 20150708 had 5 reps per....[/U][/I]

Michael A. Jones 07-12-2015 02:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150712[/COLOR][/B]

[B][I]CFWU X1[/I][/B]

[B]WOD[/B]
For Time

Burpees by 1 thru 10
Goblet Squats 50# by 2 thru 20
KBS by 3 thru 30
Finished in 22:53

I followed this video for my workout. No way was I going at this one with a 32kg belll!!! :yikes: Does contain some language...[url]https://www.youtube.com/watch?v=I8QoYirz5_o[/url]


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