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

Michael A. Jones 12-14-2017 09:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171214[/COLOR][/B]

[B]Mobility[/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Adhesive Capsulitis Release
Standing Serratus Row

[B]Endurance[/B]:run:
First run since my half marathon....I had every intention to run a nice, slow pace. That changed from the very beginning.

3 miles in 26:12

[B][COLOR="Purple"]Tribute WOD[/COLOR][/B]
[B]Victoria[/B]
5 RFT
10 Thrusters, 70#
14 Box Jumps, 24 in
12 KB High Pulls, 80# [url]https://www.youtube.com/watch?v=0YTJogk35Aw[/url] (WSF)
12 Burpees
27 KBS, 1.5 pood

[I]Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown, Connecticut. Victoria had been a teacher for 5 years; she was 27 years old and she was a CrossFitter.[/I]

Completed in 21:15.

Michael A. Jones 12-16-2017 09:55 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171215[/COLOR][/B]

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

[B][COLOR="red"]20171216[/COLOR][/B]

I day late but did Brute Force WOD from yesterday.

[B][COLOR="red"]RED WOD 12.15.17 [/COLOR][/B]
Every 2 minutes for 20 minutes
5 Power Cleans 50#
3 Bent Over Rows
7 Brute Force Burpees Modified [url]https://www.youtube.com/watch?v=irwBdBdfeP8[/url] (WSF)
20 yard carry

Michael A. Jones 12-18-2017 08:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171217[/COLOR][/B]

[B]WOD[/B]
3 Rounds, 30 each
Second AD
Ground to Over Shoulder, 40# [url]https://www.youtube.com/watch?v=7SEMROJBUe8[/url] (WSF)
KB Push Ups [url]https://www.youtube.com/watch?v=c9h8nR5jiRU[/url] (WSF)
Front Squats, 75#
Pallof Twist [url]https://www.youtube.com/watch?v=zoYwuVw3kkQ[/url] (WSF)
KB Gorilla Cleans, 30#x2 [url]https://www.youtube.com/watch?v=tzetRN6HPeE[/url] (WSF)
1 Minute rest between rounds

[B]Mobility and Strength[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Anterior Deltoid Press, 10#
Serratus Press, 30#
Standing Serratus Row

[B][COLOR="red"]20171218[/COLOR][/B]

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

Michael A. Jones 12-19-2017 07:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171219[/COLOR][/B]

I was going to get in a run this morning but the weather was uncooperative...:lightning

[B]Weightlifting[/B] :weight_l:
Deadlift from 3" Blocks
4x5 295#

All my pulls felt smooth and I went unbroken each round.

Followed Buff Dudes for chest work [url]https://www.youtube.com/watch?v=_cBWqtsPOWo[/url] (WSF)
I did all but the Buff Press :biglaugh:

2x20 Kneeling Landmine Press, 55#
2x5 Floor Press,165#
3x10 Dumbbell Wide to Close Press, 25#
3X10 DB Reverse Grip Press, 15#
And, threw in some good ole fashion Band Pec Flyes, 3x10 with 50# bands

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

[B]Recovery[/B]
Did some icing of my shoulder and applied Voltaren gel as prescribed by my doc.

Michael A. Jones 12-20-2017 06:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171220[/COLOR][/B]

[B]Endurance[/B]:run:

4.1 miles in 34:38

[B]Recovery[/B]
Did some icing of my shoulder and applied Voltaren gel as prescribed by my doc.

Michael A. Jones 12-22-2017 09:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171221[/COLOR][/B]

[B][COLOR="SeaGreen"]Christmas WOD[/COLOR][/B]
[B]Silent Night Gone Bad[/B]
Gift Box Jumps, 20"
Jingle Bell Swings, 50#
Santa Sacks, 20#
Cookie Crunches
Sugar Rush, 12m Shuttle

Holiday spin on FGB with 5 rounds (Total 25 as in Christmas Day)with 90 seconds rest.
We used one 12m shuttle as one point.

My scores were 116, 118, 116, 120, and 118 for 588.

[B][COLOR="Red"]20171222[/COLOR][/B]

[B]Endurance[/B]:run:
Did a 4 mile fun run along the SA River this evening.We stopped several times along the course to do squats, lunges and push ups.

My completion time was 41:43. My splits actually turned it into a negative split run...:kicking0:
13:11, 10:32, 9:30 and 8:30

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

[B]Recovery[/B]
Did some icing of my shoulder and applied Voltaren gel

Michael A. Jones 12-23-2017 06:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171223[/COLOR][/B]

[B][COLOR="Green"]Christmas WOD[/COLOR][/B]
[B]Home For the Holidays with the Girls
For Time[/B]

Eva’s House
5 RFT
800m Run
30 KBS, 40#
30 Pull Ups

Betty’s House
5 RFT
12 KB Push Press
20 Box Jumps, 20"

Diane’s House
21-15-9
KB Deadlifts, 40#
Pike Push Ups

Just like visiting family during the holidays, I used some other not so well know Girls.
Completed in 39:35

[B]Circuit Training[/B]
Build a snowman aka Frosty.

50 KB Deadlifts+ 50 Squats formed the base
50 Sitt Ups for mid section
20 Push Ups for head
20 Dips for arms
20 Lunges for scarf
10 Sit Throughs for carrot nose
20 Ball Slams for eyes
5 Burpees for hat
2oom Run for pipe

I completed two rounds with 2 minutes rest between

[B]Recovery[/B]
Did some icing of my shoulder and applied Voltaren gel

Michael A. Jones 12-25-2017 04:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171224[/COLOR][/B]

[B]Endurance[/B]:run:

Frosty Five:5k/5 Miler :brrr:

Ran this last year and was very disappointed. I was about 2 months post op and hadn't trained at all.
This year was much better. I wanted to do the 5 miler, but opted for the 5k.
Completed in 26:24; the hill wasn't as daunting when your conditioned :p

[B][COLOR="red"]20171225[/COLOR][/B]

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

I broke tradition of doing the 12 Days of Christmas, and stayed with my scheduled rest. It was much needed and well deserved after the last week; more running than I've done in quite some time.

Michael A. Jones 12-26-2017 05:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171226[/COLOR][/B]

[B]Weightlifting [/B]:weight_l:
Back Squat
5x2 311#

The original weight for today was 310# but wanted to use my new fractional weights, so I added 1#....:rolleyes: and rep scheme was to be 5x1 but I felt good after warm up.
I went just to parallel, and didn't seem to struggle.

[B]Mobility and Strength[/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
Standing Serratus Row

Michael A. Jones 12-28-2017 11:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171227[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]The Lyon[/B]

5 rounds, each for time of:
165-lb. squat cleans, 7 reps
165-lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.
[I]Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.[/I]

Scaled Squat cleans, 135# and STO, 95#
My times were 1:25, 1:27, 1:31, 1:31 and 1:33

Rest easy, Captain Lyon!!

[B][COLOR="Red"]20171228[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
3x10 Dumbbell Wide to Close Press, 30#
3x10 Dumbbell Inclined Press, 30#
3x10 Dumbbell Hip Press, 30# [url]https://www.youtube.com/watch?v=hkmakZelRTQ(WSF[/url])
3x10 Dumbbell Chest Cross Over, 10#[url]https://www.youtube.com/watch?v=iy986Lm38_0[/url] (WSF)

[B][I]Auxiliary Work[/I][/B]
3x20 Alternating Hammer Curls, 30#
3x20 Banded Triceps Pushdowns, dbl blue band [url]https://www.youtube.com/watch?v=0sKaM6rKEPs[/url] (WSF)

[B]Mobility and Stability [/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer [url]https://www.youtube.com/watch?v=cYaGa0TLpSc[/url] (WSF)
Rotator [url]https://www.youtube.com/watch?v=Z6dqX2zJQIQ[/url] (WSF)

Michael A. Jones 12-29-2017 10:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171229[/COLOR][/B]

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

Michael A. Jones 12-31-2017 08:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20171230[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]The Seven[/B]
7 Rounds For Time
7 Pike Push Ups, Scaled
7 Thrusters, Scaled 115#
7 Knees-to-Elbows
7 Deadlifts, 245#
7 Burpees
7 KBS, 2 pood
7 Pull Ups

[I]A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. [/I]

Completed in 39:49. Rest easy!!

[B][COLOR="Red"]20171231[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Yoga[/B]

Michael A. Jones 01-01-2018 07:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180101[/COLOR][/B]

[B]Endurance[/B]:run:
I covered 4.45 miles during my 40 minute run. Contemplated running because it was unusually cold here in San Antonio....just below freezing.

I looked back at my first run of 2017. I planned to run the equivalent distance of crossing Texas. Needless to say, I fell way short of that goal.

So, this year, I'll just set a goal to run more miles than 2017.

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release

Michael A. Jones 01-02-2018 08:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180102[/COLOR][/B]

First day back to my classes and it was a chilly one!!:brrr::brrr:

[B]Circuit Training[/B]
26 Minute Running Clock
A, B, Cs and 1,2,3s
Before each exercise:
A. 6 Burpees
B. 30 Second Plank
C. 12 Lunges, then
3 rounds, 10 reps
1. KBS 40#
2. Sit Ups
3. Push Ups
*Add 2 reps each round until you reach 20 reps or time expires.
Rest 90 Seconds between

I had to pause my workout a few moments but managed to get to 18 reps. It was very awkward doing KBS with gloves....:shrug:

Michael A. Jones 01-09-2018 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180103[/COLOR][/B]

[B]Conditioning[/B]
Interval Training
5 rds, 45:15
Single Unders
Push Up
Single Unders
Sit Up
Single Unders
Squat
No rest

[B]WOD[/B]
6 Rounds, each for time
10 Squat Thrust High Pulls 60#
10 Goblet Cossack Squat
20 KBS
20 Offset Push Up, right
20 Toes2Bell
20 Offset Push Up, left
Rest precisely two minutes between each round.
30:30

Michael A. Jones 01-09-2018 08:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180104[/COLOR][/B]

[B]Endurance[/B]:run:
3 Rounds
400m, 80-95%
200m Recovery Jog, 40-50%
100m Sprint, ME
200m Recovery Jog, 60-70%
100m Sprint, ME
Rest 3 minutes

[B]WOD[/B]
30 Minute AMRAP
2 Burpees
10 Pull Ups
*20 Cleans 30#

Round 1 – C&P
Round 2 – Cluster
Rest 90 seconds every two rounds

11 rds +Burpees +Pull Ups

Michael A. Jones 01-09-2018 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180105[/COLOR][/B]

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

[B][COLOR="red"]20180106[/COLOR][/B]

[B]WOD[/B]
26 Minute Spell Your First and Last Name AMRAP
26 Double Unders prior to spelling your name.
M = 20 Goblet Squats, 1.5 POOD
I = 26 KBS
C = 30 Squats
H = 1 min Wall Sit
A = 26 KBS
E = 26 KBS
L = 10 Box Jumps, 20”
J = 30 Flutterkicks
O = 26 KBS
N = 10 Burpees
E = 26 KBS
S = 40 Mountain Climbers
1 Minute Rest

3 rds

[B][COLOR="red"]20180107 AND 20180108[/COLOR][/B]

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

I also went in to see my physical therapist. We talked about my recovery, and I asked her to check my shoulder; I was thinking that I was developing another impingement....
She ran a few tests and check my ROM, and determined that it may just be biceps tendinitis. She recommended lessening push up volume, limit overhead movements and no curls....

Michael A. Jones 01-09-2018 08:56 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180109[/COLOR][/B]

[B]Endurance[/B]:run:
4 miles in 35:36

[B]Weightlifting[/B] :weight_l:
Deadlifts
4x3 311#

Michael A. Jones 01-10-2018 09:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180110[/COLOR][/B]

[B]WOD[/B]
AMRAP 26 minutes
2 rounds
8 Split Jerks, 30#
8 OH Lunges
16 Sit Ups
Then, 2 rounds
8 Snatch
8 Rack Squats
16 Mountain Climbers

512 reps (4 rounds completed)

Michael A. Jones 01-12-2018 10:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180111[/COLOR][/B]

[B]WOD[/B]
30 Minute Team AMRAP

30 C&J, 45# Relay Style
30 Double Unders, each
Conduct 30 Front Squats every round and rest 1 Minute

Lost track of round count....:o

[B][COLOR="red"]20180112[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Yoga[/B]

Michael A. Jones 01-13-2018 09:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180113[/COLOR][/B]

[B]WOD[/B]
AMRAP 32
3-6-9-12-15-21
Snatch, 30#
Box Jump, 20"
Sit Up
Run 120m every 3rd round

228 reps; I actually write the WOD out incorrectly...I forgot the 18 round in the rep scheme.

Michael A. Jones 01-16-2018 08:05 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180114[/COLOR][/B]

[B]Endurance[/B]:run:

I decided to join in on a running group that was training 10k to half marathon distances. They have a coach, so I figured it would be a good experience.
Not so much....:(

Really unorganized and I was very disappointed in the planning, coordination and execution of said training. I just went on my own, and don't plan to return.

5 miles at a really unexpected pace. Completed in 42:59 which is a new PR :pepper::kicking0:

[B][COLOR="red"]20180115[/COLOR][/B]

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

Michael A. Jones 01-16-2018 02:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180116[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Back Squats
4x5 295+

I felt good even though I haven't been doing as much heavy sets as I'd like. I added an additional 2# on my last set.

Front Squats
1x8 225#
1x10 135#

[B]Recovery[/B]
[url]https://www.youtube.com/watch?v=gKtYpCoFYiU[/url] (WSF)

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release
[url]https://www.youtube.com/watch?v=_e1hQUxTAHc[/url] (WSF)

Michael A. Jones 01-17-2018 10:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180117[/COLOR][/B]

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

[B]WOD[/B]
For Time
1-10 Burpee Over Bell
2-20 Goblet Squats 40#
3-30 KBS

Every 2nd round, perform 20 Push Ups

19:05

WOD based off of [url]https://www.youtube.com/watch?v=I8QoYirz5_o[/url] (NWSF)

[B]Recovery/Research[/B]
I came across Marc Coles and loved his perspectives on shoulder disfunction and how to fix; bookmarking his videos.
[url]https://www.youtube.com/watch?v=F6v0HdXUWsA[/url] (WSF)

Michael A. Jones 01-19-2018 08:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180118[/COLOR][/B]

[B]WOD[/B]
EMOM For As Long As Possible
Ascending Airdyne calories

Start with 3 calories. Add 3 calories every minute until failure.
Beginning with 3 calories on the AD, rest until 1:00 then add 3 additional calories every minute on the minute until failure to complete designated calories.
8 minutes and crapped out....:evilsmile

EMOM For 6 Minutes
8 Rows, 30#
8 Single Hand DBS
8 Rack Squats
[I]Rest[/I]
10 Minute AMRAP
20 Alternating Snatch, 30#
4 Sit Throughs
10 Lunges
[I]Rest[/I]
21-15-9
C&P, left and right
Sit Up
Pull Up
DB Romanian Deadlift

I completed 5 rounds on part two of WOD, and final set in 7:20.

[B][COLOR="red"]20180119[/COLOR][/B]

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

Michael A. Jones 01-21-2018 08:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180120[/COLOR][/B]

[B]WOD[/B]
With a Running Clock
6 Rounds For Reps
1 Minute Clusters, 30#
1 Minute Push Ups
1 Minute Otis Sit Ups
250m Run
1 Minute Rest

90, 90, 85, 90, 75, 90

[B][COLOR="Red"]20180121[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Yoga[/B]

[B]Mobility and Stability [/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer
Shoulder Wizard [url]https://www.youtube.com/watch?v=2y5jWZbh4XI&feature=youtu.be[/url] (WSF)

Michael A. Jones 01-22-2018 08:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180122[/COLOR][/B]

[B]Endurance[/B]:run:

I ran a comfortable two miles to break in my new Altra Instinct 4s. They provided a smooth test drive, and I'm glad that I eased into them; a very neutral shoes that definitely made me run correctly.....

[B]Conditioning[/B]30 minutes of core and conditioning drills; based around Army PRT.

Michael A. Jones 01-24-2018 09:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180123[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Deadlift
4x1 335#

My scheduled lift called for 330# but I didn't have all my weights, so I scaled up...

[B][COLOR="red"]20180124[/COLOR][/B]

[B]WOD[/B]
Every 4 minutes for 29 minutes

30 Snatch, 30#
30 Single Leg Deadlifts
5 Burpees

[I]Rest 1 Minute[/I]
My times per round were 2:10, 2, 2, 1:50, 2 and 1:45.

Michael A. Jones 01-26-2018 06:26 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180125[/COLOR][/B]

[B]Endurance[/B] :run:

6 miles in 53:20. Set a new PR :pepper: for myself, and new challenge to get a little faster.

Michael A. Jones 01-28-2018 08:38 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180126[/COLOR][/B]

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

[B][COLOR="red"]20180127[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Squats
4x3 315#

[B]Mobility and Stability[/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer
Shoulder Wizard
Lux Performance Drill [url]https://www.youtube.com/watch?v=tax4n2UnRjY[/url] (WSF)

Michael A. Jones 01-29-2018 08:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180128[/COLOR][/B]

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


[B][COLOR="red"]20180129[/COLOR][/B]

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

Freaking allergies are kicking my tail :ranting2:

Michael A. Jones 01-31-2018 09:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180130[/COLOR][/B]

[B]Endurance[/B] :run:

The air quality was in the green, so I decided to tackle a few miles before it craps out again...

An easy 5k in 28:38. Instincts break-in is coming along well. Not as "uncomfortable" on my shins compared to the initial run in them.

[B]Conditioning[/B] I did a 30 minute HIIT session with my crew at the park. Didn't really plan to participate but had some newbies. Had to show that I can take what I dish...;)

[B][COLOR="red"]20180131[/COLOR][/B]

[B]Conditioning[/B] 30 Minutes of interval based kickboxing. My guys loved it!! :king:

[B]WOD[/B]
Three AMRAPs in 42 minutes (rounds and reps)
AMRAP from 0:00-12:00
4 KB Deadlifts, 40#
6 KBS
8 KB High Pulls
Rest 2 Minutes
Then, AMRAP from 14:00-26:00
4-6-8
Handcuff Good Morning [url]https://www.youtube.com/watch?v=6bFiT7HnST4[/url] (WSF)
KB Core Halo aka Slingshot
Rest 2 Minutes
Then, AMRAP from 28:00-40:00
12 Pendlay Rows
4 Burpee Over Bell
Then, from 40:00-42:00
Accumulative KB L Sit for Maximum Time

My score was 15 rounds, 90 reps, 8 rounds and 90 seconds accumulative.

Around half way through this workout, my biceps was feeling taxed. Not really painful but discomfort. Icing it as of this writing and going to slap some Voltaren gel before bed; not sure if it's helping but I'm gonna keep trucking with it. Also, planning to sleep in my recliner like post-surgery...:(:rolleyes:

Michael A. Jones 02-01-2018 08:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180201[/COLOR][/B]

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

Well, I slept a lot better than expected. I wasn't sore at all and I didn't have any morning back aches either.

Allergies still poking around :pokey000:

Michael A. Jones 02-02-2018 10:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180202[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Chris Kyle[/B]
3 RFT
40 KBS, 53#
40 Box Jumps, 24"
40 Landmine Thrusters, 25#
40 Elevated Push-ups (feet on 24" box)

[I]Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.[/I]

I realized after the fact that I had done four rounds instead of the Rx three...:cool:

Completed in 35:16. Fair winds, Chris!!

[B]Mobility and Stability [/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer

Michael A. Jones 02-05-2018 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180203[/COLOR][/B]

[B]Active Rest Day[/B]

I led an outdoor bootcamp for our Mayor, a City Councilman and the community. Did get a real chance to workout with the group but it was a great experience!

[B][COLOR="red"]20180204[/COLOR][/B]

[B]Endurance[/B:run:
7 miles run. My time was good but don't have a precise completion time; my Papago Watch had full memory so it stopped tracking at around 3 miles. I switched to Endomondo and ran a different return course to come to 7 miles.
It was around 1:07:32 or faster....

[B]Circuit Training[/B]
Mary had use do her Super Bowl workout:
52 reps each
Lunges
Dips
Pike Push Ups
Supermans
Reverse Flyes

[B][COLOR="Red"]20180205[/COLOR][/B]

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

Michael A. Jones 02-06-2018 09:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180206[/COLOR][/B]

[B]Mobility[/B]
i went to see my therapist this morning. She wasn't too concerned about my current state as my ROM wasn't too bad....
She didn't want to send me over to ortho just yet. Plan is to continue strengthening and mobility for a few more weeks, then we'll decide.
For now she tried the Dolphin MPS (Microcurrent Point Stimulation)on me and I got some instant relief and gained some ROM.

Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches

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

Michael A. Jones 02-08-2018 12:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180207[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Crain[/B]
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135#
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 Scaled cleans, 95#
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20#
50-yard sprint
34 pull-ups
50-yard sprint
[I]Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.[/I]

Completed in 35:50 with just scaling the C&J. Semper Fidelis and rest easy, Officer Crain!!

[B][COLOR="Red"]20180208[/COLOR][/B]

[B]Endurance[/B] :run:
4 miles in 34:27 :pepper:

Michael A. Jones 02-09-2018 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180209[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]

Physio REHAB 91 [url]https://www.youtube.com/watch?v=yQdfA54vrPA[/url] (WSF)
Brute Strength High Pulls [url]https://www.youtube.com/watch?v=Trykv5F4bQw[/url] (WSF)
Foam Roller Shoulder External Rotation [url]https://www.youtube.com/watch?v=4TSpmkSG9JE[/url] (WSF)
R3 [url]https://www.youtube.com/watch?v=hyfb9x7VJWE[/url] (WSF)

Michael A. Jones 02-10-2018 12:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180210[/COLOR][/B]

[B]WOD[/B]
For Time
100m Sprint prior to each round
20-40-60-80-100
Mountain Climbers
10-20-30-40-50
DB High Pull, left and right, 30#
2-4-6-8-10
Dips

Finished in 15:15

[B]Circuit Training[/B]
3 round per superset with 30 seconds rest between and 1 minute between sets.

1A) 30 Tate Press, left and right, 30#[url]https://www.youtube.com/watch?v=gVVetuQSwr8[/url] (WSF)
1B) 30 Pullover Crunch [url]https://www.youtube.com/watch?v=nax270Aotp4(WSF[/url])

2A) 30 Sumo Crunch [url]https://www.youtube.com/watch?v=bAZEB0pSGRw[/url] (WSF)
2B) 30 Band Rows

3A) 30 Push Ups
3B) 30 Second Hollow Hold

4A) 30 Split Stance Press, 30#
4B) 30 Marching DB Crunch [url]https://www.youtube.com/watch?v=VhojeDkYSUI[/url] (WSF)

5A) 10 Box Jumps, 20"
5B) 30 Overhead Lunges

6A) 30 Power Knees
6B) 30 Second Squat Hold

Finish with 4 Sprint Intervals, 100m with active recovery walk to start

Completed in 36:33

[B]Mobility[/B]
Physio REHAB 91
Foam Roller Shoulder External Rotation
R3

Michael A. Jones 02-11-2018 08:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180211[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squat
4x1 335#

[B]Circuit Training[/B]
10-1
Box Jumps
Push Ups
Flyes
Dips

Run 110m each round


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