Re: Mike's Mad Log
 

[B][COLOR="Red"]20130110[/COLOR][/B]

I was feeling really good today considering that my back is better but hip is still aching a bit. Tylenol soothes that.

I'm still steering away from Oly lifts and weighted squats (I miss them so....:() and running, so I needed something to get my heart up and full body.

[B]WOD[/B]
3 RFT

30 band curls
10 burpess
10 dips
10 KTE
60 single unders 1# thick rope
10 box jumps 18"
10 parallete PU
10 squats
11:52

I had forgotten how much I love/hate burpees:rolleyes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130111[/COLOR][/B]

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

[B]WOD[/B]
6 rds

6 Press 100#
6 Front squats 100#
4 OH wtd lunges 50# KB, rt
4 OH wtd lunges 50# KB, lft
6 Man makers 20#/hand

Did some abs/core work afterwards.

3x20 stability ball SU
3x20 plank twists :evilsmile
3x20 sec planks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130112[/COLOR][/B]

[B]Active Rest Day[/B]

I did an abundance of stretching, foam rolling and went on a 3.5 mile bike ride with the wife.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130113[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130114[/COLOR][/B]

I went out for my first run since the end of last month. I didn't want to run on a treadmill, so I promised myself no more than 2 miles on the road....

[B][I]Calisthenics and stretching[/I][/B]

[B]Endurance[/B]

2 miles in 20:46. Not too bad after a three week hiatus...All went well during the run except my right hip was extremely tight. I made sure to pay extra close attention to that during my cooldown.

[B]WOD[/B]
3 rds, 10 ea performed with the Gold's Gym Power Pack 20#

halos, squat, Warrior spin, Iron back, PU and front raise

The pack was what I expected. It was easy to handle and suprised me on the quality. Not to shabby for under $50.

[B]Conditioning[/B]
5 rds on th eflex bag and single unders with 30:30 splits and 10 second rest between

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130115[/COLOR][/B]

[B][I]1 minute single unders, 3 minutes calisthenics and stretching[/I][/B]

[B]WOD[/B]
3 RFT

15 BW rope pulls
20 band OH press
10 box jumps 18"
10 KTE
10 squat thrusts
20 band torso twists
10 dips
10 ball slams 15#
20 single unders

9:32

[B]Conditioning[/B]
6 rds on the heavy bag with 40:15 splits

I plan on taking another run tomorrow. Thinking about waiting till afternoon when it's warmer......My plan is to do 2.5 miles.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130116[/COLOR][/B]

Was on the road late yesterday, and had not time to post....

[B]Endurance[/B]
I ran 2.5 miles in 23:06. It was very productive for not having done a lot of running lately. :)


[B][COLOR="red"]20130117[/COLOR][/B]

[B]2 rds CFWU[/B]

[B]WOD[/B]

"Sloshing Around"
4 rds w/ 35# slosh pipe

10 press
20 sec OH hold
10 OH lunges
10 Zercher squats
10 torso twists

I tried not to set the pipe down for the duration but gave in on the third rd during the lunges.....Great exercise tool!!!:pepper:

4 rds
10-20-20
KTE planks, mountain climbers and high knees

[B]Conditioning[/B]
4 rds on the heavy bag w/ 40:10 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130118[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130119[/COLOR][/B]

I was a gorgeous day, so I went out for a run!! :run:

[B]Endurance[/B]

3 mile negative splits in 26:43.
1 mile #1 9:22, #2 8:58 and #3 8:18

I was very satisfied with my efforts this morning. :kicking0:

[B]Strength[/B]
Box Squats 5x5 w/ 225#

[B]Auxillary exercise[/B]: 100 calf raises

[B]WOD[/B]
2 RFT
10 Goblet squats 50#
20 lunges
5 Zercher squats 70#
20 step ups~ 3:58

[B]Conditioning[/B]
6 rds on the heavy bag w/ 30:10 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130120[/COLOR][/B]

[B][I]2 minutes single unders, calisthenics and stretching[/I][/B]

[B]WOD[/B]
4 rds

10 Bulgarian bag halos 40#
20 hammer strikes
10 floor release push ups
10 KB tornados 50#
10 push press 115#

My wife and daughter did the same WOD to scale, so I did my wife's daily workout from her fitness group as a bonus...:p

20 ea of crunches, squats, heel lifts, flutter kicks, scissor kicks and 30 sec of high knees