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

Michael A. Jones 03-25-2016 07:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160325[/COLOR][/B]

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

I was really drained today, so I just took it off and did absolutely nothing....:p

Michael A. Jones 03-26-2016 05:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160326[/COLOR][/B]

[B]WOD[/B]
EMOM for 24 Minutes
First 8 minutes, 160m sprint
Next 8 minutes, sprint and 20 DB G2O 30#
Last 8 minutes, sprint and 20 Goblet Squats

I scaled the reps to 15 during the second iteration, and played with the distance and reps during the last. It was a tough one....:eek:

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

[B]Recovery[/B] I went to the chiropractor, and did some foam rolling and stretching.

Michael A. Jones 03-27-2016 08:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160327[/COLOR][/B]

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

[B]WOD[/B]
Circuit
60-45-30 Seconds
KB Figure 8s
Battlerope Squat Jumps
KBS
Toe Touches
Jumping Jacks
Thrusters
Shuttle Sprint
Push Ups
Plank
Hip Bridges
Single Unders

Michael A. Jones 03-29-2016 07:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160328[/COLOR][/B]

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

[B][COLOR="red"]20160329[/COLOR][/B]

[B][I]5 Pause Squats 135#[/I][/B]

[B]Weightlifting[/B] :weight_l:
Squats
4x3 295#

[B]WOD[/B]
5 rds
5 OHS 75#
10 AKBS 50#

[B]Conditioning[/B]
I did 20 quick minutes of stretch and conditioning intervals.

Michael A. Jones 03-30-2016 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160330[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
3x5
165-185-205#

[B]Conditioning[/B] 35 minute interval session

Michael A. Jones 03-31-2016 08:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160331[/COLOR][/B]

[B]Endurance[/B] :run:

2.2 mile FARTLEK run. I ran 80% of my 5k pace for 4 minutes, then 2 jogged minutes as active recovery

Michael A. Jones 04-01-2016 07:52 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160401[/COLOR][/B]

[B]Weightlifting[/B]
Speed Rack Pulls
2x10 185#

Rack Pulls
4x1 385#

3x3 325#

[B]Recovery[/B]
I'll be going by chiro for an adjustment later, and working some hip mobility tonight.

Michael A. Jones 04-03-2016 02:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160402[/COLOR][/B]

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

I tweaked my knee sometime in the a.m. and wasn't the same, so I decided to play safe and just chill.
It only bothers me going up stairs and walking on to a curb....:shrug:

[B][COLOR="red"]20160403[/COLOR][/B]

My knee felt better.:kicking0:

[B]WOD[/B]
3 RFT
5 Deadlift 145#
5 C&P
5 Front Squats
20 DUs
6:00
90 second rest

2 RFT
6 KB C&P, Right 50#
10 Burpees
6 KB C&P, Left 50#
3:02
90 second rest

For Time
20 G2S 84#
1:11

Michael A. Jones 04-06-2016 08:58 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160404[/COLOR][/B]

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

[B][COLOR="red"]20160405[/COLOR][/B]

[B]WOD[/B]
RFQ ( rds for quality)
Alternating Ladder
10 KBS 70, 50#
1 Pushups Up

Subtract and alternate KBS each round, and add pushup each round.

5 RFT
5 KB G2O 70#
5 AKBS 50#
15 K2E
8:35

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

Michael A. Jones 04-06-2016 08:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160406[/COLOR][/B]

[B]WOD[/B]
12 Minute AMRAP
2-4 -6 -8-10- 12-16
Squat Cleans 30#
Jumping Jacks
I reached 24.

Rest 4 Minutes

12 Minute AMRAP
2-4 -6 -8-10- 12-16
C&P 30#
Jackknifes
I reached 26.

[B]Conditioning[/B]30 minute interval session

Michael A. Jones 04-07-2016 07:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160407[/COLOR][/B]

[B]Endurance[/B] :run:

4 miles in 34:32

Michael A. Jones 04-09-2016 04:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160408[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

[B][I]5x135# Front Squat[/I][/B]

Front Squat
5x225#

3x3 275#

Did all lifts ATG and concentrated on the eccentric and achieving depth each rep; hurt like hell but worth it!!:evilsmile

[B]Auxiliary Work[/B]
Calf Raises
4x10 225#

Goblet/Box Squat Jump
3x10 25#

[B][COLOR="Red"]20160409[/COLOR][/B]

[B]Active Rest Day[/B] :kicking0:
Stretching, and taking the wife dancing to celebrate her birthday.:pepper::pepper:

Michael A. Jones 04-10-2016 12:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160410[/COLOR][/B]

[B][I]Burgener WU, and 5x135# power cleans[/I][/B]

[B]Weightlifting[/B]:weight_l:
Cleans
4x2 195#

Hang Power Cleans
2x10 135#

Touch and Go
10x135#

Michael A. Jones 04-11-2016 08:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160411[/COLOR][/B]

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

Michael A. Jones 04-12-2016 08:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160412[/COLOR][/B]

[B][I]Dynamic stretching, 20 KBS 30# and 20 RDL 135#[/I][/B]

[B]Weightlifting[/B] :weight_l:
Deadlift
4x2
335#

[B]WOD[/B]
CFFB 4.12.16
Complete 1 round every 2 minutes:
4 315# Deadlift
8 20# Lateral Ball Slam
16 Double Unders
*Complete 6 rounds or 12 minutes of work.

I only got in one round and called it due to lower back tightening up, and a bit of pain....:(

[B]Conditioning[/B]
I did 2 three minute rounds on the heavy bag, and 35 minutes of interval training with my clas this evening.

I went to the chiropractor and my feels much better!!:kicking0:

Michael A. Jones 04-14-2016 07:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160413[/COLOR][/B]

[B]Conditioning[/B] I did 35 minutes of interval training with my group.

[B]WOD[/B]
Wall Ball Volleyball
Partner WOD
12 Minute AMRAP
20 Partner Wall Balls
2 Burpees each
We completed 14+18 WB

REST

6 RFT
12 Unison Squat Jump Blocks
20 Digs (Supermans)
Partner and I finished in about 9:00.

[B][COLOR="red"]20160414[/COLOR][/B]

[B]Active Rest Day[/B]
Stretching and cleaning up my truck after the hail storm...:(

Michael A. Jones 04-16-2016 03:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160415[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
5x3
205#

3x2
225#

2x4
185#

[B][COLOR="red"]20160416[/COLOR][/B]
[B]WOD[/B]
20 Minute AMRAP
5 Reps Bear Complex 30# Sandbag
[I]Complex=Clean~Front Squat~Overhead Press~Back Squat~Overhead Press= 1 rep[/I]
200m Run

7+5

[B]Weightlifting[/B] :weight_l:
[B][I]Dynamic stretching and 5x205# squat[/I][/B]

Box Squat
5x10 305#

Front Squat
3x5 205#

Michael A. Jones 04-17-2016 01:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160417[/COLOR][/B]

[B]Endurance[/B] :run:

I need a longer run and decided that today was the day. I put in 5 miles this morning. No PRs but ran it in 47:33....

Michael A. Jones 04-19-2016 08:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160418[/COLOR][/B]

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


[B][COLOR="red"]20160419[/COLOR][/B]

[B][I]Dynamic stretching, Burgener WU, and 5x135 Power cleans[/I][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
210#
205#
3x195#
175#
155#

[B]Auxiliary Work[/B]
Bent Over Rows
2x5 155#

Resistance Band Rows
4x10 100# Band

Clubbell Gamma Cast
4x20 25#

Michael A. Jones 04-21-2016 07:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160420[/COLOR][/B]

[B]CFFB WOD 4.16.16[/B]
Complete 5 Rounds:

Sledgehammer Strikes 30 seconds Max Reps (18,20,22,22,22)
Rest 30 Seconds
Lateral Skier 30 seconds Max Reps (27, 25, 26, 26, 24)
Rest 30 Seconds
Toe to Bar (subbed KTE) 30 seconds Max Reps (20, 20,17, 16, 14)
Rest 30 Seconds

319 reps

[B][COLOR="red"]20160421[/COLOR][/B]

[B]Active Rest Day[/B]

I did some stretching and light yoga.

Michael A. Jones 04-22-2016 09:21 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160422[/COLOR][/B]

[B]Endurance[/B] 500m row test~ 1:46 @ 85% ME

[B]Weightlifting[/B]

I did several mobility drills focusing on ankles, hips and mainly shoulders.

[B][I]10x 45# OHS, scapular holds with resistance band and dynamic stretching[/I][/B]

OH Box Squats [url]https://www.youtube.com/watch?v=zUXYyKbyUFM[/url] (WSF)
3-3-3-3-3
95-115-135-155-175# :kicking0:

I used the box to work on confidence with weight overhead while maintaining proper form. Not to my desired depth but I'll progress there.. I wasn't too sure about that last set but hit it before I had to dump the bar.

Michael A. Jones 04-23-2016 12:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160423[/COLOR][/B]

[B]Hero WOD[/B]
Santora

Three rounds for reps of:
30#DB Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
30# Single Leg Deadlifts, 1 minute
Burpees, 1 minute
30# DB Jerks, 1 minute
Rest 1 minute

269 reps (94,84,91)

Rest easy, Sergeant!!

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

Michael A. Jones 04-25-2016 07:53 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160424[/COLOR][/B]

[B]Endurance[/B] :run:
4.2 miles in 37:59

[B]Conditioning[/B]

I was a glutton and attended my coworker's interval class where she commenced to kick my arse for 20 minutes :kicking0:

[B][COLOR="Red"]20160425[/COLOR][/B]

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

Michael A. Jones 04-26-2016 08:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160426[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Block Deadlifts
3x5
315#

Snatch Grip DL
3x5
225#

Good Morns
3x10
95#

KBS
3x10
70#

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

Michael A. Jones 04-27-2016 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160427[/COLOR][/B]

[B]Conditioning[/B] 35 minute interval session

[B]WOD[/B]
12 RFT
12 KBS 40#
320m Run
12 KB Press
6 Naked TGUs
32:12

Michael A. Jones 04-28-2016 07:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160428[/COLOR][/B]

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

Felt out of sorts today, so took time off from training.

Michael A. Jones 04-30-2016 03:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160429[/COLOR][/B]

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

[B][COLOR="red"]20160430[/COLOR][/B]

[B]WOD[/B]
Tejas Fitness Challenge

500m row
10 ground-shoulder sandbag lifts 80#
150-ft sandbag carry
10 hang cleans followed by 6 overhead shoulder press 95#
10 deadlifts 170#
1 mile run on the horse racing track :evilsmile

15:42

Michael A. Jones 05-01-2016 06:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160501[/COLOR][/B]

[B][I]Dynamic stretching and 5x135# front squat[/I][/B]

[B]Weightlifting[/B] :weight_l:
Front Squats
6x3
300#

[B][I]5x135# bench and [url]https://www.youtube.com/watch?v=LwTutFFfsag[/url] (WSF)[/I][/B]
Bench Press
3x8
205#

3x4
185#

Michael A. Jones 05-03-2016 08:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160502[/COLOR][/B]

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

[B][COLOR="Red"]20160503[/COLOR][/B]

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

[B]Weightlifting[/B]:weight_l:
Cleans
3x2
185-195-205#

I failed on the last set....Too much overthinking and sloppy technique.:ranting2:

[B]WOD[/B]
10 RFT
Shuttle 5 yds-10yds
4 Squat Cleans 135#
10 DUs
10 OH Lunges 50#
12:30

Michael A. Jones 05-04-2016 08:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160504[/COLOR][/B]

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

[B]WOD[/B]
Scaled Bull
2 RFT
200 DUs
50 OHS 24#
50 Push Ups
400m Run

26ish minutes

Michael A. Jones 05-06-2016 08:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160505[/COLOR][/B]

[B]Active Rest Day[/B]
30 minutes of light HIIT

[B][COLOR="red"]20160506[/COLOR][/B]

[B]Skills[/B]

I spent around 35-40 minutes working on my snatch technique. I finally found a good video that broke down each element in length.....Wasn't sure who Charlie Zamora was but I think he did a great job. :highfive:

[url]https://www.youtube.com/watch?v=rGeGp6t1aQ4[/url]

Michael A. Jones 05-07-2016 02:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160507[/COLOR][/B]

[B]WOD[/B]
6 minute AMRAP
2 Goblet Squat 30#
2 Tuck Jumps
*Every time through, add 2 more reps
6 minute AMRAP
2 Push Press 30#
2 Push Ups
*Every time through, add 2 more reps to each station
6 minute AMRAP
2 Lunges
2 Burpees
*Every time through, add 2 more reps
6 minute AMRAP
2 Squat Cleans 30#
2 Jumping Jacks
*Every time through, add 2 more reps
6 minute AMRAP
2 Jerks 30#
2 OHS
*Every time through, add 2 more reps
6 minute AMRAP
2 Thrusters 30#
2 Plyo Skaters
*Every time through, add 2 more reps

Reps were 16, 20, 14, 16, 16 and 10....had to do some coaching and talk to my program coordinator.

[B]Weightlifting[/B] :weight_l:

[B][I]5x135# and 5x225# Squat, and dynamic stretching[/I][/B]

Squats
4x10
300#:kicking0:

My legs are already upset with me....:devil:

Michael A. Jones 05-08-2016 08:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160508[/COLOR][/B]

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

Michael A. Jones 05-09-2016 10:27 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160509[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Mainsite 160509
Thruster 5-5-3-3-3-1-1-1-1

95-115-125-135-155-175-195-205-225#:pepper:

[B]WOD[/B]
3 RFT
20 WB 15#
Run 225m
10 AKBS 50#
7:18

Michael A. Jones 05-11-2016 08:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160510[/COLOR][/B]

[B]REST DAY[/B]

[B][COLOR="red"]20160511[/COLOR][/B]

[B][I]Dynamic stretching, 10 banded good mornings, and 5x 135# Romanian deadlift[/I][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts

10x2
225# with 15 seconds rest between pulls

I used today's session to concentrate on explosiveness coming off the floor. Used roughly 55% of 1RM.

4 rds
10 KBS 70#
10 KB Deadlifts

Michael A. Jones 05-12-2016 07:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160512[/COLOR][/B]

[B]Endurance[/B] :run:

A long overdue run this morning. I did 3 miles in 26:59. Came out of the gate too quickly and by the time I settled into a groove, I was gassed during the last mile.

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

Michael A. Jones 05-13-2016 02:15 PM

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

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

[B]Weightlifting[/B] :weight_l:
Hang Cleans
3x6
135#

I used this to work on speed under the bar. The weight was about right, and I tried my best to keep my feet in check as well.

Clean Pulls
2x5
235#

I worked on efficiency and explosiveness with these pulls. I went heavier than my 1RM to get accustomed to pulling more weight; very taxing :yikes:

[B]WOD[/B]
EMOM for 5 Minutes
2 Cleans 175#

Michael A. Jones 05-14-2016 08:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160514[/COLOR][/B]

[B]WOD[/B]
Scaled McGhee
30 Minute AMRAP
5 Single Leg Deadlifts per side
13 Push Ups
9 Box Jumps

Completed somewhere around 16 rounds.

[B]Conditioning[/B] 20 minutes of interval training

Michael A. Jones 05-15-2016 02:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160515[/COLOR][/B]

[B]WOD[/B]
5 rds
20 Lateral Skaters
20 DUs
5 Assisted CTB
20 Lunges

[B]Conditioning[/B]15 minutes of cardio kickboxing

Michael A. Jones 05-18-2016 04:23 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160516[/COLOR][/B]

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

[B][COLOR="red"]20160517[/COLOR][/B]

[B]WOD[/B]
20 Minute AMRAP
5 Pull Ups
KB C+ 5 Press ea side 40#
10 Dips
10 AKBS 40#
Run 100m
8+5


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