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

Michael A. Jones 07-02-2012 07:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120702[/COLOR][/B]

[B]Endurance[/B]

I set out to run 4 miles but it turned into a three mile run with a one mile power walk.....My knee was on fire at 2.5, so I called it quits because I do not want another injury.

[B]Strength[/B]
Deadlifts

10 195#
8 215#
6 230#
4 245#
2 260#

[B]WOD[/B]

4 rds
10 Good mornings 45#
6 DL 235#
4 KBS 70#

Michael A. Jones 07-03-2012 12:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120703[/COLOR][/B]

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

Michael A. Jones 07-04-2012 08:31 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120704[/COLOR][/B]

[B][I][COLOR="Red"]Happy Independence Day!!!![/COLOR][/I][/B]

[B]Endurance[/B]

I rode along the San Antonio River this morning, and it was a great ride!!! I wish they would complete the trail because it was scenic and relaxing. I got a chance to see some of the missions (The Alamo especially) which I haven't been to since I was a kid. It did relieve some of the soreness from the past days....
Rode 12.01 miles in 1:01:12.

[B]Strength[/B]
Front squats
10x 225#
5x 245#
1x265#

I was feeling really good considering I had biked 12 miles but I proceeded to increase the weight. Hit a new PR of 295#!!! That was 10#s more than my previous back in February. I beleive that I have more in the tank but I'll save that for another day ;)

Michael A. Jones 07-05-2012 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120705[/COLOR][/B]

[B][I]50 rope singles, 20 lunges and 10x 135 DLs[/I][/B]

[B]WOD[/B]
20-15-5

RDL 185#
KBS 50#
Good mornings 60#

[B]Post WOD[/B]

6 rds 30:10 on the heavy bag

Michael A. Jones 07-06-2012 09:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120706[/COLOR][/B]

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

[B]Strength[/B]

Press
7x135
5x155
3x175
1x195

I felt pretty good doing these lifts but have to focus more on shoulders and pressing....I was only 10# under my 1RM and wasn't sure if I could even heave the load up.

[B]WOD[/B]
5 rds
5 PP 155#
10 PU
10 KB Press 50# ea hand

[B]Post WOD[/B]
3X15 DB shrugs 55#

Michael A. Jones 07-07-2012 09:24 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120707[/COLOR][/B]

I began my 12 mile bike ride at The Alamo. Nice motivator and 76 degrees was an ideal temp this morning! The trails weren't too crowded and made for a great ride. Completed the ride in 1:04:27.

[B]Strength[/B]
Back Squats
1-1-1-1-1
295-305-325-345-355
I felt that itch, so I added another 10#s and nailed it!!!! :highfive: New PR of 365#!!!! I was so stoked that I outdid my previous lift by 25#s. Hard work does pay off.....

[B]WOD[/B]

3 RFT
3 Back squats 225#
6 Squat jumps
9 Lunges 45#
3:09

[B]Post WOD[/B]
6 rds on the heavy bag 40:10

Michael A. Jones 07-08-2012 09:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120708[/COLOR][/B]

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

Michael A. Jones 07-09-2012 09:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120709[/COLOR][/B]

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

I was so tired this morning that I didn't have the energy to go biking or running.....My little girl is sick, and my wife had a minor bout with vertigo, so we were all up pretty late. I still wanted to get some training in today. The following is what I came up with; I had to walk laps in the garage for the farmer carries.....

[B]WOD[/B]
6 rds

60ft Farmers carry 90#
10 SU
10 DU
10 Ball slams 15#

[B]Post WOD[/B]
4 rds on the bag 60:15

Michael A. Jones 07-10-2012 09:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120710[/COLOR][/B]

[B]Endurance[/B]

With a continuous clock: 30 seconds max effort burpees to max effort rope singles. I completed 8 sets!!!:yikes:

[B]Skills[/B]

Worked on my clean technique tonight. I spent 5 minutes on each weight:

75, 135, 165, 185 and 205

I can still feel that I'm pulling too much with my arms.....:shrug: Additionally, I am overthinking the movements. More practice will bring muscle memory just like when I was on active duty. I'll keep after it......

Michael A. Jones 07-11-2012 08:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120710[/COLOR][/B]

[B]Endurance[/B]

Ran 3.2 miles in 28:49. My knee wasn't aching and it was a relatively flat course. I may have to do some more running....:rolleyes: All of these thunderstorms have flooded out the trails, so I won't be able to bike for a few days. I may do another agility class to tide me over.

[B]Strength[/B]

Deadlifts

8 225#
8 235#
6 245#
6 255#
4 265#
4 275#

[B]WOD[/B]

I wanted to try some new exercises and saw deadlift jumps on a vid....

3 rds
20x135#

[B]Post WOD[/B]
8 rds on the bag 30:10
3x 30 K2E :eek:

Michael A. Jones 07-12-2012 07:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120712[/COLOR][/B]

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

Michael A. Jones 07-13-2012 08:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120713[/COLOR][/B]

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

[B]Strength[/B]
Press

6x135
6x155
3x175
1x195 (f)
1x185 (f)
1x180

I definitely need to regain my press strength.....

[B]WOD[/B]
5 RFT

5 Press 105#
10 Hammer strikes
15 DB shrugs 55# ea hand
5:35

Michael A. Jones 07-14-2012 04:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120714[/COLOR][/B]

I got a late start today due to supporting my wife at a two hour Zumba event. Got a mini WOD in by running around snapping pics for her....:p

[B]Endurance[/B]

Completed a 10.25 mi bike ride in 49:30. I didn't feel like I was moving any faster than my usual pace but I beat my fastest 10 mile time by 17 seconds...:bolt:

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

I've been spoiling myself by working out in the a.m. or at night when it's cool. Well today, I think Satan was sitting in my garage fanning the flames as I worked out.....:smiley_ev Forgotten how much the heat can sap your energy.

[B]WOD[/B]
3 rds

6 OHS 95#
10 Box jumps
10 Dips
10 KB snatch 50#

The OHS weren't that difficult. I know that the weight isn't anything to write home about, but I usually have troubles with that exercise. One note was that I gripped the bar at the collars instead of my normal point.

Michael A. Jones 07-15-2012 08:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120715[/COLOR][/B]

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

I decided to begin the Wendler 5/3/1 this workout week. I haven't really follow any particular programming, and it was suggested that I do so. My deadlift progression has stalledand I need to kick start it. Let's see how it goes....

[B]Strength[/B]
Deadlifts

5x200 as warm up
5x240
5x280
5x310

[B]WOD[/B]
4 rds

6 KBS 70#
6 Good mornings 65#
10 Hip bridges 155#
10 Back extensions
I used these exercises as assistance movements to the DLs.

[B]Post WOD[/B]

4x15 K2E
4 rds 50 heavy bag strikes followed by 50 rope singles
5:35

Michael A. Jones 07-16-2012 08:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120716[/COLOR][/B]

[B]Endurance[/B]

14.7 miles on the trails this morning. Completed the ride in about 1:07.

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

[B]Strength[/B]

Press
5x120
5x135
5x150

I didn't have time to complete any assistance exercises tonight....It's week 1 on 5/3/1, so I have time to make it up.

Michael A. Jones 07-18-2012 12:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120717[/COLOR][/B]

REST DAY :yawn:

I was so beat that I forgot to log in last night....:o


[B][COLOR="red"]20120718[/COLOR][/B]

[B][COLOR="Black"]Strength[/COLOR][/B]
Back Squats
5x185 warm up
5x210
5x255
5x285

[B]WOD[/B]
2 Rds
10 3 sec bottom hold squats 185
18 lunges
20 step up 24"

[B]Endurance[/B]
I didn't feel like running today, so I went to agility class. Smoker!!!!:evilsmile

33 station with 40 seconds per

Michael A. Jones 07-19-2012 08:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120719[/COLOR][/B]

[B]Endurance[/B]
3.07 miles in 28:53

This is my 2nd DL cycle of my accelerated 5/3/1 template. I don't/haven't been doing bench presses, so I decided to do each of the other lifts every third day or so.....

[B][I]10 "Ride it downs" 50# KB, 100 rope singles and 10 hip bridges 185#[/I][/B]

[B]Strength[/B]
Deadlifts

5x225 as warm up
5x275
5x300
5x340

NOTE: I was supposed to do 3 reps.......:D Felt strong though. I only had to reset once for the last two reps of set three; more grip problem than anything.

Michael A. Jones 07-20-2012 10:18 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120720[/COLOR][/B]

[B]Endurance[/B]

10.35 mile ride in 53:31.

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

[B]Strength[/B]

Press
5x95 as warm up
3x125
3x150
3x170

Michael A. Jones 07-22-2012 08:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120721[/COLOR][/B]

[B]Active Rest Day[/B]

7 mile bike ride with the wife and daughters, then 10 minute ab session and stretching.


[B][COLOR="red"]20120722[/COLOR][/B]

[B][I]50 reverse leg extensions, 50 jumping jacks, 50 rope singles and stretching[/I][/B]

[B]Strength[/B]
Squats
3x205# WU
3x225#
3x285#
3x310#

[B]WOD[/B]
3 rds

5 Front squats 225#
15 Good mornings 75#

I am enjoying my version of the 5/3/1. I'm conducting the three major lifts every 3-5 days. I'm recovering a lot faster, and can feel some gains. I do need to clean up my diet some and get more rest.

Michael A. Jones 07-23-2012 08:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120723[/COLOR][/B]

[B]Endurance[/B]

Ran 3.05 miles in 29:46. Got a late start and running in 90+ degrees sucked....:p

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

[B]Strength[/B]
Deadlifts

5x225 as warm up
5x285
3x315
1x360

[B]Post WOD[/B]

3X30 SU
3X15 Back extensions
3X30 crunches

Michael A. Jones 07-24-2012 11:54 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120724[/COLOR][/B]

[B]CFWU[/B]

[B]Strength[/B]
Press

5x105 warm up
5x135
3x155
1+x175

I did three reps on the last set.....Wendler says that you should attempt to max out on the last set, so I did so. It went up pretty easily.

[B]WOD[/B]
3 rds, 20 ea

Shrug 215#
dips
alternating KB Press 35#
Hammer strikes
KB Tric extensions 50#

[B]Endurance[/B]
12.05 miles in 1:00:57. My first mile was sluggish, to say the least (5:41)....But, I made up for it on the last one (4:27):bolt:

Michael A. Jones 07-25-2012 07:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120725[/COLOR][/B]

[B][I]50 rope singles, 20 lunges and stretching[/I][/B]

[B]Strength[/B]
Back Squats

5x225 warm up
5x255
3x285
1+x315; did 4 reps :kicking0:
Next week is de-loading phase. I plan on doing chippers and metcon WODs related to the the core lifts that I've been focusing on with 5/3/1.

[B]Post WOD[/B]
6 rds on the bag
30:10

Michael A. Jones 07-26-2012 08:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120726[/COLOR][/B]

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

Michael A. Jones 07-27-2012 08:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120727[/COLOR][/B]

I woke up quite refreshed after my rest day. I felt like taking on the world but decided world domination could wait....:rofl: I was planning on doing a chipper WOD after strength training, but decided against it.

[B]Endurance[/B]
Warmed up with some calisthenics and a 800m jog.

3.4 miles in 28:04....:yikes: That may not be fast for a lot of folks, but I was blazing!!!! I did the initial mile in about 7:30 but broke down after that. My second mile always sucks, then I get my second wind.
All in all, a very good run.

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

[B]Strength[/B]
DL
5x150
5x205
5x225
Deloading this week, so we'll see how the Wendler template is working out next week.

[B]Post Assistant Work[/B]
4 rds
10 Concentric-only box jumps ([url]http://www.youtube.com/watch?v=FSRvLP77QDo[/url] ) WSF
10 KBS 50#
20 Reverse crunches
10 Good morns 45#

Michael A. Jones 07-28-2012 08:51 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120728[/COLOR][/B]

[B]Endurance[/B]

I decide to do the Spartan WOD which was to bike FAR.....This is a direct quote from the blog: "Go for a long bike ride. And by long, we mean really freakin' long." :rolleyes:
Well, I went as far as my legs would carry me. 16.4 miles in 1:26:03. I had planned to do 20 but didn't have the gas in the tank this morning.

[B][I]20 Cuban press 5# ea hand, shoulder disclocations and active stretching[/I][/B]

[B]Strength[/B]
Press

5x45 warm up
5x75
5x95
5x105


WOD
APAP, 40 ea

PP 95#
dips
FRPU (floor release push ups)
6:20

My body is toast right now! I will def be taking an icebath shortly and a nap....:yeahthat:

Michael A. Jones 07-29-2012 05:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120729[/COLOR][/B]

[B][I]50 rope singles, 20 squat jumps and stretching[/I][/B]

[B]Strength[/B]
Back Squats

5x135
5x165
5x195

This was my last squat session for cycle one of my 5/3/1 version. Looking forward to Monday as I will take a rest day tomorrow. I feel really drained after a long day a few nights ago.....:yawn: I have to make sure that I'm recharged for what's coming next.:evilsmile

Michael A. Jones 07-31-2012 09:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120730[/COLOR][/B]

[B]REST DAY[/B]

My body was talking to me and I listened.....


[B][COLOR="red"]20120731[/COLOR][/B]

[B]Endurance[/B]
Warmed up with some calisthenics

10.1 mile bike ride in 49:45. It was an excellent day to be out!! Hopefully, it is like that tomorrow for my run.:D

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

[B]Strength[/B]
DL
5x225 WU
5x255
5x295
5X330

I had to reset on the last two reps due to grip. I felt strong during this session. Plan to stick with the 5/3/1 training but actually work once a week with assistance exercises, and more metcons. I may begin doing the Spartan WODs.....:lightbulb

Michael A. Jones 08-01-2012 07:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120801[/COLOR][/B]

Well, the weather held up it's part of the bargain, so I went out for a little run. 77 degrees with a slight breeze made for a great start.

[B]Endurance[/B]

3.1 miles in 29:04

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

[B]Strength[/B]
Press

5x95 warm up
5x125
5x145
5x160
I felt strong today:weight_l: I think that getting better sleep and cleaning up my diet a bit is paying off. That, and sticking to a better program.....

[B]WOD[/B]
3 RFT

20 Alternating KB Press 35#
10 burpees
40 Heavy bag strikes
10 Plyo push ups [url]http://www.youtube.com/watch?v=1x23VTqeYVc[/url] (WSF)
7:00

Michael A. Jones 08-02-2012 07:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120802[/COLOR][/B]

I am watching my daughter today, so had no time to run or bike....:( Next best option was to use the "FREE" CardioGlide that my eldest daughter brought home. Still looking to get myself a C2.

[B]Endurance[/B]
10 minutes on glider.

[B][I]60 rope singles, 20 lunges and stretching[/I][/B]

[B]Strength[/B]
Back Squats

5x185 warm up
5x225
5x255
5x290

Kinda struggled on the last two reps. I have been working on increasing my depth, and pushing my knees out more while descending.

Michael A. Jones 08-03-2012 09:59 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120803[/COLOR][/B]

[B]ACTIVE REST DAY[/B]

[B]Endurance[/B]

6.18 mile bike ride in 31:41

4x15 SU
4x10 K2E
4x20 9# med ball SU on exercise ball
4x 30:30 planks

Finished off with stretching and icebath.

Michael A. Jones 08-04-2012 03:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120804[/COLOR][/B]

I feel as though my endurance has been slipping lately, so I went with a metcon to see if my suspicions were correct....

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

[B]WOD[/B]
4 RFT

10 KBS 50#
5 OHS 95#
5 Pull Ups
10 Box jumps
6:48

I definitely felt out of breath around half way thru round three....Need to balance my workouts better. Trial and error

[B]Post WOD[/B]
6 rds on the bag
45:10

Michael A. Jones 08-05-2012 12:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120805[/COLOR][/B]

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

Time to recharge, stretch and hydrate.....:kicking0:

Michael A. Jones 08-06-2012 10:21 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120806[/COLOR][/B]

[B][I]2 minute rope jump, 10 PU, 10 Pull ups, shoulder dislocates, 20 squats and stretching[/I][/B]

[B]WOD[/B]
10 minute AMRAP

4 C&P 115#
10 DU
10 Ball slams 15#
10 Body rows
6+2 rds

[B]Post WOD[/B]
8 rds on the bag
30:10

4x15 SU
4x25 Russian twist

Michael A. Jones 08-07-2012 08:27 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120807[/COLOR][/B]

I woke up quite refreshed today. Hopefully, the feeling will last.....:p

[B]Endurance[/B]
Warmed up with some calisthenics and stretching.

10.5 mile bike ride in 52:26.

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

[B]Strength[/B]
DL
5x225 WU
3x275
3x310
3x350

Felt weak on the warm up.....:shrug: It seemed as though I was lifting a ton!!! As the pulls progressed, I found my chi and cranked them out. I did have to reset on the last rep of set three; grip issues. I need to get in gear and buy some more chalk.

So far, the Wendler program is helping.:pepper:

Michael A. Jones 08-08-2012 02:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120808[/COLOR][/B]

[B]Strength[/B]
Press
3x135
3x155
3x175

This wasn't my original 5/3/1 template weights but the gym on post didn't have 2.5# and it was hard enough getting in my WOD with all the students milling around.....I hate glob-gyms!!! Even the ones on post.:ranting2:
On a positive, I did more weight on the 2nd and 3rd lifts than scheduled.

[B]Endurance[/B]

I went with the agility class versus running or biking today. Was it a wise choice....?

[B][I]800m jog and stretching[/I][/B]

Marcus, the main trainer, decided to augment his curcuit. He changed up some stations and tacked on 20 more minutes.....:holysheep: Threw us all for a loop but it was awesome. We still did the standard 40 seconds per station with 33 stations. Excellent cardio!!!
My legs are smoked and I have squats tomorrow.....:eek:

Michael A. Jones 08-09-2012 04:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120809[/COLOR][/B]

I had a ton of things to do today, and I'm still not done.....Made time to complete my scheduled workout though. :p

[B][I]20 lunges, 1 minute rope jump and stretching[/I][/B]

[B]Strength[/B]
Squats

3x225 WU
3x240
3x275
3x305*

*NOTE: I did 5 reps on the last set. I felt really good, and the lifts were fluid.

Michael A. Jones 08-10-2012 07:42 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120810[/COLOR][/B]

REST DAY [B]:D[/B]

Taking a little road trip to Houston. Hopefully, the resort's gym isn't lame....

Michael A. Jones 08-12-2012 01:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120811[/COLOR][/B]

Used the small but nice gym at the resort. Not real workout equipment but I made the best of it.

[B]Endurance[/B]

1.3 mile run on treadmill.....:p

[B]WOD[/B]
6 minute AMRAP

5 Sprawl to C&P 20# DB
10 DBS 40# ( No KBs)

6+4

[B]Post WOD[/B]

20 max effort broad jumps

[B][COLOR="Red"]20120812[/COLOR][/B]

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

Michael A. Jones 08-13-2012 06:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120813[/COLOR][/B]

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

[B]WOD[/B]
21-15-9

Hammer strikes
K2E
Dips
DU

[B]Post WOD[/B]
8 rds on the bag w/ 20# vest
30:10

Michael A. Jones 08-14-2012 01:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120814[/COLOR][/B]

[B]Strength[/B]
DL
5x225 WU
5x295
3x330
1x370

The pulls this morning weren't as bad as I had imagined they would be....I didn't get as much sleep as usual and ate like crap while on our little trip this weekend. :o I tweaked my thumb the other day, and thought it would affect my grip......It held up pretty good.

I went with my daughter to the gym on post to help her with some weight training. While there, I decided to get a bit of cardio in....

[B]Endurance[/B]
Warmed up with some calisthenics and stretching.

1 mile sprint on the treadmill followed by 2.5 miles on the cardio bike.


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