CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 08-20-2018 08:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180818[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
30 Double Unders
16 Goblet Squats, 45#
30 Double Unders
16 High Pulls
[I]Rest 1 Minute[/I]

7 rounds

[B][COLOR="red"]20180819[/COLOR][/B]

[B]Endurance[/B] :run:

My mind told me to go for 8 miles but my body said :ranting2:
I listened to my body and turned around at the 3 mile mark....:rofl:
6 miles in 54:49.

[B][COLOR="red"]20180820[/COLOR][/B]

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

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides
SmashweRx Mobility Routine [url]https://www.youtube.com/watch?v=IZn4m2vSt-0[/url] (not WSF)

Michael A. Jones 08-22-2018 07:58 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180821[/COLOR][/B]

[B]Hero WOD[/B]
[B]Jordan[/B]
For Time
100 Kettlebell Swings
100 Sit Ups
100 Air Squats
100 Push Ups

[I]Dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/10.

Also dedicated to Ishwor Gurung, Darren Foster Remand Kulung, Lt John Sanderson Lsgt Dale McCallum and Mne Adam Brown who died in the same month.[/I]

Rx 9:17. Rest in Peace, Gentleman Warriors!

[B]Weightlifting[/B] :weight_l:
4 rounds
*12/20 Floor Press, 35#
12 Upward Flyes, 20#[url]https://www.youtube.com/watch?v=Vzr1P10sftA[/url] (WSF)
12 Alternating Rows, 35#
12 Ring Rows

*Alternated reps each round.

[B]Accessory Work[/B]
Althean X Boulder Shoulders, 45# [url]https://www.youtube.com/watch?time_continue=3&v=LEcqR-VQRKM[/url] (WSF)

4 rounds
20 Triceps Press, 50#; 2 rounds Kickbacks, 25#
20 Alternating Hammer Curls, 25/20#

I did more weight with my left arm in the hopes of balancing out muscle growth....:shrug:

2 rounds
Althlean X Ball Toss, 20# [url]https://www.youtube.com/watch?v=auGffH3rrK4(WSF[/url]) 2:05

[B]Condtioning[/B]
5 rounds
:30/:30 Airdyne Sprints
124 cals/2.1 Miles

Michael A. Jones 08-22-2018 08:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180822[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Dobogai[/B]
7 RFT
8 Muscle-Ups [url]https://www.youtube.com/watch?v=agaX1YnjBMM[/url] (WSF)
22 Yard Farmer Carry, 100#[url]https://www.youtube.com/watch?v=BBazK6hthXI[/url] (WSF)

[I]U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed.

He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr. [/I]
15:23

[B][COLOR="DarkRed"]Hero Tribute[/COLOR][/B]
Jenna 077
20:07 Minute AMRAP
8 Burpees
22 Squat Cleans 115#
14 Otis Sit Ups 30#
77 Single Unders

[I]On 22 August 2007, in Multaka Iraq the Jenna 077 went down. On board was the 10-man Scout Platoon from 2-35 Infantry and her 4-member Crew.
This workout is done in honor of the 14 heroes who were lost that day.[/I]
In Loving Memory
Capt. Corry Tyler
Capt. Derek Dobogai
CW2 Paul Flynn
Staff Sgt. Jason Paton
Sgt. Matthew Tallman
Sgt. Garrett McLead
Cpl. Jeremy Bouffard
Cpl. Philip Brodnick
Cpl. Joshua Harmon
Cpl.Nathan Hubbard
Cpl. Jessy Pollard
Cpl. Rickey Bell
Spc. Michael Hook
Spc. Tyler Seideman

Rest easy, My Brothers!!

Increased clean weight from 95 to 115# and 20 to 30# from last year. Completed the same though at 5+8+10.

Michael A. Jones 08-24-2018 09:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180823[/COLOR][/B]

[B]Endurance[/B]

The dreaded tempo run...:eek: I've been neglecting my speed training, so this was going to hurt.

I ran 10 minutes out at faster than race pace; mile 1 was 7:38. I hit mile 2 at 15:19, so I was doing really well.

I faded over the last portion but accomplished my goal for the morning.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Miron[/B]
5 Rounds for Time
800 meter Run
23 Goblet Squats, 35#
13 single Leg Deadlifts, left and right

[I]Mirosław "Miron" Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.[/I]

Completed this scaled version in 27:37. Rest easy, Warrior!!

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

[B][COLOR="Red"]20180824[/COLOR][/B]

[B]Mobility[/B]
Positional Isometric Warm Up [url]https://www.youtube.com/watch?v=kHOg1qRSKCs[/url] (WSF)
Allan Thrall Shoulder Mobility [url]https://www.youtube.com/watch?v=4fytgVeSmo4[/url] (WSF) 5:00
Resistance Band Drills
Lat Stretches
Onnit Shoulder Matrix [url]https://www.youtube.com/watch?v=A-MZOdHH3Nc[/url] (WSF)

Michael A. Jones 08-25-2018 03:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180825[/COLOR][/B]

[B]WOD[/B]
20-18-16-14-12-10-8-6-4-2
Alt DB Snatch, 35#
1-2-3-4-5-6-7-8-9-10
Burpee
10 Elevated Bird Dogs each round [url]https://www.youtube.com/watch?v=RzJe5Nss4IA[/url] (WSF)

Completed in 18:06

[B]Bootcamp[/B]
30 minute DB HIRT bootcamp; 20:10 with 35# DB.

[B]Mobility[/B]
Positional Isometric Warm Up
Allan Thrall Shoulder Mobility
Resistance Band Drills
Lat Stretches
Onnit Shoulder Matrix

Michael A. Jones 08-26-2018 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180826[/COLOR][/B]

[B]Endurance[/B]:run:
6 miles in 59:54

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 08-28-2018 07:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180827[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Circuit Training[/B]

I did 30 minutes of core training with my class; four 3 minute circuits and finished with 8 or so minutes of low impact cardio.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B][COLOR="red"]20180828[/COLOR][/B]

Warm Up [url]https://www.youtube.com/watch?v=i_7y-dI2MRk[/url] (WSF)

[B]Weightlifting[/B] :weight_l:
Deadlifts
1-2-3-1-2-3-1-2-3
225#

I used this basic ladder method and rested approximately 20 seconds between efforts.

[B]Bootcamp[/B]
3 Rounds

:45-:15 High Knees

:30-:15

Pendulum Swings (*round two) DB Deadlift, 30#

:30-:15

Front Squats * Lunges

:30-:15

High Pulls * Cleans

:30-:15

Push Press * Gorilla Curls

:30-:15

Alternating Rows * Shrugs

:30-:15

Floor Press *Crush Press

:30-:15

Planks * Flutterkicks

:30-:15

Freefalls * Supine Back Extensions

Michael A. Jones 08-29-2018 08:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180828 Addendum[/COLOR][/B]

I did 3x 10 KBS, 70# and three 30' Broad jumps after my deadlift session.

[B][COLOR="red"]20180829[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Burgener Warm Up

Cleans, Ladder Method
4-2-4 135#
1-2-1-2-1-2-1 155#
Single 165#
Single 175#

I rested approximately 60 seconds between efforts.

[B]WOD[/B]
For Time

20-15-5

Burpees

Goblet Squats, 30#

-----
Alternating C&P

V Ups
-----
Thrusters

Sit Throughs

100m Waiters Carry after each round

Completed in 23:00.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 09-01-2018 02:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180830[/COLOR][/B]

[B]Endurance[/B]:run:
I did my end of month ruck march. I used my new pack and loaded 35#; no plate carrier this time around since I'm working up in distance.

Goal was to maintain a 15 minute mile for the 8 miles. I was not that difficult but it did take a lot out of me.

Finished in 1:56:05.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Baz[/B]
AMRAP in 30 minutes
30 Double Unders
8 Squat Cleans, left and right, 30#
11 Hand Release Push Ups

[I]Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.[/I]

I was gassed from my march, so this workout was much tougher than when I previously did it.

I stayed focused on form and mustered 10 rounds.....Rest easy, Sergeant Weston!!

[B][COLOR="Red"]20180831[/COLOR][/B]

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

[B][COLOR="red"]20180901[/COLOR][/B]
[B]WOD[/B]
I did my Pick Your Poison workout with my class. The following are the two AMRAPs that I was chosen to do:
Venom
AMRAP in 10
10 Box Jumps, 24"
10 Push Press, 35#
10 Mountain Climbers
7+10
Rest 2 Minutes
Belladonna
AMRAP in 10
10 Single Leg Deadlifts, 35#
10 Half Burpees [url]https://www.youtube.com/watch?v=0o_VWHJTN68[/url] (WSF)
10 Dips
9+2

[B]Weightlifting[/B]:weight_l:
Bench Press
3x10
135-155-175#

[B]Mobility and Strength[/B]:weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches

Band Pull Aparts
2x15, red band

Ring Rows
3x20

Clubbell Sequence, 20# 10 per side [url]https://www.youtube.com/watch?v=-1zGJU4fV4g(WSF[/url])

Physio Fix ER [url]https://www.youtube.com/watch?v=_uPbN9XXdPU[/url] (WSF)
IR [url]https://www.youtube.com/watch?v=LKF3aQsLAGY[/url] (WSF)

Pull Throughs [url]https://www.youtube.com/watch?v=9FUlN6YokbQ(WSF[/url])

Michael A. Jones 09-03-2018 06:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180902[/COLOR][/B]

[B]Endurance[/B]:run:

Ran a 5k negative split. Finished in 25:47 and achieved my goal.

[B]Mobility and Strength[/B]:weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR

[B][COLOR="red"]20180903[/COLOR][/B]

[B]Active Rest[/B]

[B]Mobility[/B]
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches

Michael A. Jones 09-04-2018 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180904[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Back Squats
3 x 10, 225#
1 x 15, 235#

Front Squats
3 x 10, 225#

SuperSet
Bulgarian Split Squats
1 x 10, 90#
1 x 15
RDL, 90#
2 x 10

Hip Thrusts
2 x 15, 90#

Standing Calf Raises
2 x 15, 225#

Seated Calf Raises
2 x 15, 90#

[B]Endurance[/B]
Airdyne
2 miles
7:00
68 calories

[B]Mobility and Strength[/B]:weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR

Michael A. Jones 09-06-2018 08:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180905[/COLOR][/B]

[I]Burgener WU[/I]

[B]Weightlifting[/B] :weight_l:
Cleans, Ladder Method
2 x 10, 2-2-2-2-2
155#
185# Single

[B]Conditioning[/B]
2 Rounds each

Complete 15 reps of Squats Jumps/Cossack

Rest 30 seconds

Complete 24 Reps of Jump Lunges/Curtsy

Rest 30 seconds

Complete 15 reps of Push Ups/40 Cross Jabs

Rest 30 seconds

Complete 24 Reps of Shoulder Taps/40 Uppercuts

Rest 30 seconds

Complete 30 reps of Sit Ups/Dead Bugs

Rest 30 seconds

Complete 60 Reps of Flutterkicks/ 30 Freefalls

Rest 30 seconds

Complete 10 reps of Tuck Jumps/20 Skaters

Rest 30 seconds

Complete 10 Reps of Half Burpees/60 Phantom Ropes

Rest 30 seconds

[B][COLOR="red"]20180906[/COLOR][/B]

[B]Endurance[/B]:run:

Ran a slow paced 4 miles this morning. I tried to ease into a 10 minute mile but was still a bit fast....:shrug:
Finished in 38:32.

Michael A. Jones 09-07-2018 07:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180907[/COLOR][/B]

[B]Active Rest Day[/B]:pepper:

[B]Mobility and Strength[/B] :weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR, doubled up red and gray bands
Serratus Wall Slides

I also did some stretching as I was still tender from my squatting on Tuesday:rolleyes:

Michael A. Jones 09-08-2018 07:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180908[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Johnson[/B]
20 Minute AMRAP
9 Deadlifts, 245#
8 Muscle Ups [url]https://www.youtube.com/watch?v=hCRAnaCT3bs[/url] (WSF)
9 Squat Cleans, 155#

[I]1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.

He is survived by his wife Durinda Johnson.[/I]

Completed 4+6. Fair winds and following seas, Sir!!

[B]Mobility and Strength[/B] :weight_l:
Positional Isometric Warm Up
Physio Fix ER and IR, doubled up red and gray bands

Michael A. Jones 09-09-2018 06:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180909[/COLOR][/B]

[B]Endurance[/B] :run:

Stupid weather almost derailed my plans to run this morning...:lightning

Stayed closer to home, and did a hard 4 miles in the rain. My pace was just under 5k standard and finished in 34:09.

Michael A. Jones 09-11-2018 08:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180910[/COLOR][/B]

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

[B][COLOR="red"]20180911[/COLOR][/B]

[B]Endurance[/B] :run:

San Antonio 110 9/11 Memorial Tower Climb to begin the day. We were only afforded the opportunity to climb once this year....Not sure why but it was a privilege to honor those firefighter lost in 2001.
The climb is 65 floors and I got to the observation deck of the Tower of the Americas in about 30 minutes.

[B]Conditioning[/B] 20 minutes of interval training with my class. We did long (1 minute) intervals with 30 seconds rest; 3 minute rounds.

[B][COLOR="Red"]Hero Tribute[/COLOR][/B]
[B]343[/B]
For Time
100 Deadlifts, 135#
100 Power Cleans, 95#
100 Ground-to-Overheads, 65#
43 Burpees

[I]This "343" Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.[/I]

Completed Rx in 25:25. Mixed up the G2O with snatches and C&J.

Salute to all lost on 9/11!!

Michael A. Jones 09-12-2018 07:56 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180911 Addendum[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Back Squats
3x8 245#

Front Squats
3x8 235#

Michael A. Jones 09-12-2018 07:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180912[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench
5x5 165#

Incline
3x6 135/2x 100#

DB Bench
3x6 45#, each

DB Upward Flyes, left and right
3x10 15#, each

Ring Rows
3x20

Band Pull Aparts
3x20

Clubbell Sequence, 20# 15 per side

Michael A. Jones 09-14-2018 07:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180913[/COLOR][/B]

[B]Endurance[/B] :run:

So sick of the rain.....:( Almost canceled my plan to conduct an intermediate distance run.

I waited a few minutes and the weather broke, so I took full advantage.

6 miles in 54:53!!

[B][COLOR="red"]20180914[/COLOR][/B]

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

Michael A. Jones 09-15-2018 08:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180915[/COLOR][/B]

[B]Weightlifting [/B]:weight_l:

CrossFit Mainsite 20180915
Deficit Deadlift 5-5-5-5-5
295-296-297-298-300#

Used a 45# bumper for deficit. Really fluid pulls but my grip sucks...:( Wore my grips for the last two sets.

Michael A. Jones 09-16-2018 08:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180916[/COLOR][/B]

[B]Endurance[/B]:run:

Quick and easy 2 miler this a.m. I tried to keep it slow and finished in 17:25. :cool:

[B]Strength and Mobility[/B] :weight_l:

Physio Fix ER and IR

Michael A. Jones 09-19-2018 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180917[/COLOR][/B]

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

[B][COLOR="red"]20180918[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Clean Pull
4x2
225#

Block Pull
3x3
135#

185
187
190(f)
190

I got in my own head on the third pull. I kept recalling tearing my rotator cuff while cleaning....:no000000:
Reset and pushed the negative aside, and got it done!!

[B]Conditioning[/B]
15 Minute Interval EMOM

[B][COLOR="red"]20180919[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench
3x3
225#

Landmine Chest Press
3x10
90#

Crush Press
3x15
90#

Alternating Upward Flyes
3x20
20#

Superset
Hammer Curls
4x10
30/25#
Suspension Triceps Press [url]https://www.youtube.com/watch?v=-BvHfRf7an0[/url] (WSF)
4x20 :eek:

[B]WOD[/B]
3 RFT
200' Sprint
12 Deadlift, 135#
200" Sprint
21 KBS, 30#

Did this to demonstrate an upcoming event WOD....

Michael A. Jones 09-21-2018 06:32 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180920[/COLOR][/B]

[B]Endurance[/B] :run:

I blended a temp and fartlek run in the a.m. First portion was 1.5 miles in 11:48, then switched to running intervals on the way back. The intervals were run at 80-95%, then "walk with purpose."

Finished in 26:11.

[B]WOD[/B]
2 RFT
15 Burpees
30 Goblet Squats, 35#
15 Push Press, left and right

Rest 1 minutes

10 Burpees
60 Single Leg Deadlifts
10 Snatches, left and right

Rest 1 minutes

15 Burpees
30 Goblet Lunges
15 C&P, left and right

Rest 3 Minutes

Completed in 27:00

Michael A. Jones 09-23-2018 07:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180921[/COLOR][/B]

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

[B][COLOR="red"]20180922[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squats using the NSCA Protocols
1RM Projection- 380#
40%- 2x4 w/ 10 seconds rest 155#
60%- x3 w/ 30 seconds rest 228#
75%- x2 w/ 60 seconds rest 285#
80%- x1 w/ 120 seconds rest 305#
90%- x1 w/ 180 seconds rest 345#
95%- x1 w/ 180 seconds rest 365# (f)
98%- x1 w/ 180 seconds rest 372# DNA
100%- x1 w/ 180 seconds rest 380# DNA

I was a bit ambitious predicting a lift of 380#....:cool:

[B]WOD[/B]
5 rounds
20 KBS, 1.5 pood
80m Run
5 Butterfly Pull Ups

[B][COLOR="red"]20180923[/COLOR][/B]

[B]Endurance[/B] :run:

10 mile run in 1:37:32

Michael A. Jones 09-26-2018 12:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180924[/COLOR][/B]

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

[B][COLOR="red"]20180925[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans
Strength Sets
3x5 @ 80% plus , 155#

Hypertrophy Sets
3x12 @ 60%, 115

[B]Circuit Training[/B]
2 rounds each, 20 reps
KB Taters, 53#
KB High Pulls

Push Ups
Prisoner Lunges

Sandbag Rows, 50#
Rack Lunges

Dips
Cossack Squats

100m Run, 20 Bicycle Crunches and :20 Plank

Rest 3 minutes and repeat

Completed two rotations in 31 minutes.

[B][COLOR="red"]20180926[/COLOR][/B]

[B]WOD[/B]
100 Jumping Jacks
50 Push Ups
100 High Pulls, 40#
50 Burpees
100 KBS
50 Goblet Squats
100 Sit Ups

Completed in 24:27.

I modeled this after Taco Fleur's Drax the Chipper.
[url]https://www.youtube.com/watch?v=N2m_Rc_-dW4[/url] (WSF)

[B]Mobility and Strength[/B]:weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR

Michael A. Jones 09-28-2018 08:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180927[/COLOR][/B]

[B]WOD[/B]
30-20-10

C&P, 35#
Sit Ups

Directly into…

10-20-30

Snatch
Lateral Hops

Directly into…

30-20-10-20-30

Goblet Cossack Squats
Push Ups

Completed in 17:45.

[B][COLOR="red"]20180928[/COLOR][/B]
[B]Mobility and Strength[/B] :weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR

Michael A. Jones 09-30-2018 10:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180929[/COLOR][/B]

[B]WOD[/B]
Team of 3
For Time

400m Sandbag Run
3 Rounds: 60 Deadlifts, 60 Power Cleans, 60 Front Squats, 60 Rows

400 Meter Sandbag Run
2 Rounds: 40 Shoulder to Shoulder Press, 40 Half Get Ups, 40 Shoulder Cleans

400 Meter Sandbag Run
1 Round: 60 Rack Lunges and 40 SB Burpees

Team finish time of 48:00 with 63# bag.

[B][COLOR="red"]20180930[/COLOR][/B]

[B]Endurance[/B] :run:
I did my end of month ruck march in the very early morning.

Goal, again, was to maintain a 15 minute mile. Completed 9 miles in 2:13:00.

Later, I met friends to do some light bike riding during Siclovia. We rode about 7 miles total and rewarded ourselves with gourmet burgers ;)

Michael A. Jones 10-01-2018 07:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181001[/COLOR][/B]

[B]Active Rest[/B]

I did 30 minutes of core training with my class tonight.

[B]Mobility[/B]
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches

Michael A. Jones 10-02-2018 08:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181002[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Strength Superset
3x5 Bench Press, 200#

3x12 Band pull apart, Red

Hypertrophy Superset
2x10 Pause Bench Press, 150#

2x5 Negative Pull Ups

Triset
4x10 Dumbbell Crush Press, 90#

4x5 Strict Press, 35#

4x10 Single Arm DB Row, 45#

Superset
3x 20 Hammer Curls, 35/30#

3x20 Suspension Triceps Press

Superset
2x10 Push-up with squeeze at the top

2x10 Hex Bar Shrugs, 205#

2x10 per side Clubbell Sequence, 20#

[B]Conditioning[/B]
3 rounds Airdyne Tabata :eek:
58 cals, 56 cals and 54 cals

[B]Mobility and Strength [/B] :weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Band Iron Cross Stretch [url]https://www.youtube.com/watch?v=cVhyuSC0i8g[/url] (WSF)
Lat Stretches
Physio Fix ER and IR
Banded Iron Cross Pull Downs [url]https://www.youtube.com/watch?v=1xXRuh_tRZo[/url] (WSF)

Michael A. Jones 10-04-2018 07:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181003[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Back Squats
Strength Sets
4x4@ 80% plus , 292#

Hypertrophy Sets
4x8 @ 60%, 220#

[B]WOD[/B]
6 Rounds in 30 minutes

1 Minute High Pulls, 35#
1 Minute HRPU
1 Minute Single Unders
1 Minute Crunches
1 Minute Rest

I forgot the reps per round but maintained 40, 30, 100, and 50 respectfully. :cool:

[B][COLOR="red"]20181004[/COLOR][/B]
[B]Endurance[/B]:run:

4.2 mile run with 20# plate carrier. My focus was to begin at an easy pace for 10 minutes, then progress to my race pace for the next 10. Rest and repeat on the return

[B]WOD[/B]
25 Minute AMRAP

5 Burpees to Plate
10 Plated OH Lunges, 15#
15 Plate Ground to Overhead
20 Plated, standing Russian Twist

10+10+5

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

Michael A. Jones 10-06-2018 08:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181005[/COLOR][/B]

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

[B][COLOR="red"]20181006[/COLOR][/B]

[B]Weightlifting[/B]
Cleans
Strength Sets
3x5 @ 85%, 161#

Hypertrophy Sets
5x8@ 65% plus, 125#

Michael A. Jones 10-07-2018 09:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181007[/COLOR][/B]

[B]Endurance[/B] :run:

I did another blend of tempo and fartlek running. The intervals were hard running for about :45 and walking for :30.

Finished 3 miles in 26:15.

[B]Weightlifting[/B]:weight_l:
Bench Press
Hypertrophy Set, 75%
4x8 170#

SuperSet
Straight Bar Curls
3x10, 75#

Band Tricep Pushdown, Green [url]https://www.youtube.com/watch?v=0iXlwyiq508[/url] (WSF)
3x20

[B]Mobility[/B]
Shoulder Pilates [url]https://www.youtube.com/watch?v=B7KsZRmwirI[/url] (WSF)
MobilityWOD Three [url]https://www.youtube.com/watch?v=aY3W8AH0JA4[/url] (WSF)

Michael A. Jones 10-09-2018 07:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181008[/COLOR][/B]

[B][COLOR="DarkRed"]Tribute WOD[/COLOR][/B]
[B]Lesley[/B]
AMRAP in 35 minutes
24 Jump Lunges
24 Hollow Rocks
24 Air Squats
24 AbMat Sit-Ups
24 Burpees

[I]Lesley Zerebny, 27 years old, was fatally shot while responding to a family disturbance call on Saturday, October 8, 2016. She had been with the Palm Springs (California, USA) Police Department for 18 months.

Zerebny is survived by her husband, a Riverside County (CA) Sheriff's deputy, and her 4-month-old baby daughter. [/I]

Completed 8+78. The hollow rocks were a lot harder than expected...:yikes:
Rest in Peace, Officer Zerebny!!

[B][COLOR="Red"]20181009[/COLOR][/B]
[B]CrossFit Mainsite 181009[/B]:weight_l:
Deadlift 10-10-5-5-3-3
275-295-305-315-330-333#

Thank goodness for fractional weights:cool:

Michael A. Jones 10-10-2018 08:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181010[/COLOR][/B]

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

Michael A. Jones 10-12-2018 07:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181011[/COLOR][/B]

[B]Endurance[/B] :run:
5 mile progression run.....Began with a 9 minute mile and tried to increase pace every mile. It didn't work out that way but ran a hell of a good pace.
I PR'd by around 42 seconds!! :pepper:
Overall time was 42:53.

[B][COLOR="DarkRed"]Tribute WOD[/COLOR][/B]
[B]Gordon Emin[/B]
5 RFT
15 Single Leg Deadlifts, left and right, 35#
200m Run
3 Inchworms
20 Dumbbell Snatches(alternating)
15 Pull Ups

[I]Ex Sergeant Major Gordon Emin, 44, died on October 11, 2015 in a helicopter crash in Kabul Afghanistan, which also took the lives of four other Resolute Support members. He served in the French Foreign Legion for 15 years and then pursued a new career as a Security Officer as well as Administrations Manager for THALES & CISAF in Afghanistan from 2013 onwards. He is survived by his wife Raluca, and two young daughters Alexandra and Andrea.

The 5 rounds are in honour of the 5 lives that were killed in the helicopter crash. 15 Deadlifts and 15ft rope climb represents the number of years Gordon served in the French Foreign Legion.[/I]

Completed in 24:00. Rest easy!

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

[B][COLOR="Red"]20181012[/COLOR][/B]

[B]ACTIVE REST[/B] :snore:

Michael A. Jones 10-14-2018 05:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181013[/COLOR][/B]

I attended the CF-L1 yesterday to revalidate. It was good to revisit some of the methodology that I've been ignoring of late...

Met some cool staff from HQ!! One is Peter De Sury who placed 17th overall at the Games this year; dude is an absolute beast!!!

[B]WOD[/B]
3 RFT
15 Single Arm Thrusters, 35#
12 Burpees

6:00

Michael A. Jones 10-14-2018 08:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181014[/COLOR][/B]

Wrapped up the weekend at the Level 1 Course this evening. Again, one of the best experiences that I have had!! :pepper:

[B]WOD[/B]
8 Minute AMRAP
20 Medball Cleans, 20#
20 AbMat Sit Ups

3+30....:shrug:

Going to bed sore but satisfied.

Michael A. Jones 10-16-2018 07:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181015[/COLOR][/B]

[B]Active Rest[/B]

Rode the AD for about 8 minutes at a leisurely pace, then did some stretching.

[B]Core Training[/B] I did a portion of my class with the participants of my class.

[B][COLOR="red"]20181016[/COLOR][/B]

[B]Endurance[/B] :run:

3 mile run in 25:5

[B]Weightlifting[/B] :weight_l:
Cleans
Strength Sets
3x3 @ 88%, 167#

Hypertrophy Sets
5x5@ 68% plus, 135#

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

Michael A. Jones 10-17-2018 08:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181017[/COLOR][/B]

[B]WOD[/B]
Four 5 Minute Progression AMRAPS

Burpees

2 Burpees and 15 Goblet Squats, 30#

2 Burpees, 15 Goblet Squats and 20 C&P

2 Burpees, 15 Goblet Squats, 20 C&P and 30 Sit Ups

90 seconds rest between

Scored 92 Burpees, 6, 3+2 and 2+15

[B]Mobility[/B]
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches

Michael A. Jones 10-19-2018 09:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181018[/COLOR][/B]

[B]WOD[/B]
40-30-20-10
X
X
X
X

27-21-15-9
X
X

Select a bodyweight movement for X. For the quad, I selected Double Unders, Pull Ups, Sit Ups and Squats. And, for the couplet, I went with Burpees and Lunges.

Completed in 23:23.

[B][COLOR="red"]20181019[/COLOR][/B]

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


All times are GMT -7. The time now is 05:52 AM.


CrossFit is a registered trademark of CrossFit Inc.