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

Michael A. Jones 12-10-2012 09:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121210[/COLOR][/B]

[B]Endurance[/B]

4 mile fitness walk in 57:18

Michael A. Jones 12-11-2012 07:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121211[/COLOR][/B]

[B]Endurance[/B]

8 mile run for marathon training today. It was unusually cold this morning, so I was worried about completing this.....I had a great time although I hate running. Finished in 1:26:26:highfive:

I still have to work on a steady pace for race day.

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121212[/COLOR][/B]

I was feeling really sluggish today....The wifey had some back spasms, so we were up late last night. :zombie:

Made sure I was hydrated, and stretched the majority of the day. After dinner, I felt ten times better!! :weight_l:

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

[B]WOD[/B]
3 RFT
5 DL 235#
10 KBS 50#
10 KTE
10 Good mornings 45#
10 Back extensions
4:43

[B]Conditioning[/B]

I went at 7 rds on the heavy bag with 45:10 splits

Michael A. Jones 12-13-2012 08:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121213[/COLOR][/B]

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

[B]Endurance[/B]

I ran 2.3 miles in 20:54......A friend of mine caught me on the route and we had a casual talk while we ran. My goal was to get a light run in, so I met that and caught up on old times. He's training for his next race, so I may have just found a great running partner:kicking0:

[B]WOD[/B]
5 RFT
3 Bench 185#
3 C&P 135#
10 Hammer strikes
10 Dips

8:43

Michael A. Jones 12-14-2012 08:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121214[/COLOR][/B]

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

Michael A. Jones 12-16-2012 02:42 PM

Re: Mike's Mad Log
 
Busy as a bee yesterday.....I didn't get a chance to post.

[B][COLOR="Red"]20121215[/COLOR][/B]

[B]Endurance[/B]
After being lame for a day, I wanted to get back out and run. Wasn't my intent to blaze any record times, so I focused on pace and tempo.

5 miles in 47:26

[B]WOD[/B]
3 rds
6 front squats 165#
10 24" step ups 40#
20 walking lunges

[B][COLOR="red"]20121216[/COLOR][/B]

I knew that my legs would be a bit sore from yesterday's workout, so I wanted to go BW exercises while working in cardio and endurance.

[B]WOD[/B]
AFAP
2 minute run thrus on agility ladder
120 rope undulations
80 crunches
120 heavy rope singles:devil:
20 KTE
20 24" box jumps
I finished in 7:36. The heavy rope is more of a smoker than I thought....:p

[B]Conditioning/Skills[/B]
Worked hand/eye coord on the reflex bag.
4 rds with 60:25 splits

Michael A. Jones 12-17-2012 07:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121217[/COLOR][/B]

[B]Endurance[/B]

Conducted a three mile Fartlek run. I did this one on the fly, so my intervals were approximate.....I did my best at jogging for 400m and hard running for 400m.
Got it done in 26:10.

Michael A. Jones 12-18-2012 11:32 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121218[/COLOR][/B]

[B]Endurance[/B]

Had to put my mind and body to the test this morning. I set a goal of completing 10 miles, so today was the day.....

Finished in 1:40:run:

I was extremely happy to get this milestone knocked out!!! :pepper: I'll take next week off from any long distances, and resume with another 10 miler after Christmas. I'll be doing 3-5 miles and speed work whenever I run throughout the week.

Michael A. Jones 12-19-2012 08:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121219[/COLOR][/B]

[B]Active Rest Day[/B]

I've been hydrating, and using my foam roller a lot today.....I'm still sure from running that ten miles.:p

[B]1 minute rope singles and stretching[/B]

[B]Conditioning[/B]
8 heavy bag rds 45:15 splits

4x10
KTE, crunches, flutter kicks and hollow rocks

Michael A. Jones 12-20-2012 09:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121220[/COLOR][/B]

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

[B]WOD[/B]
3 rds

5 squats 245#
100' farmer walk/right hand 70#
10 dips
100' farmer walk/left hand
5 Atlas stone lifts 95#


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