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

Michael A. Jones 03-17-2015 08:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150316[/COLOR][/B]

[B]Active Rest Day[/B]

I did some stretching, massage balls and single unders to work through some soreness. It wasn't as bad as I had expected after completing Clovis.


[B][COLOR="red"]20150317 [/COLOR][/B]

[B][I]Burgener WU and 20 DB Snatches 50#[/I][/B]

[B]Skills[/B]

I took around 40 minutes to work snatch balance, snatches and OHS. All three of these movements are a thorn in my paw right now.....I should be dedicating more time to getting them squared away.

At any rate, worked with an empty bar and progressed through each with 65, 95 and 115#.

Also, worked on DUs for about 10 minutes; brought my own rope this time...;)

[B]Endurance[/B] Rowed 1k in 4:08 without pushing it. Looking to get a good pace prior to the Festivus Games.

[B]Conditioning[/B] Intervals for 30 minutes at class tonight.

Michael A. Jones 03-18-2015 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150318[/COLOR][/B]

[B][I]Dislocates, active stretching and 1 minute singles[/I][/B]

[B]WOD[/B]
4 rds
20 KBS 40#
10 Snatch
10 Rack Squats
10 Club Swipes 25#
20 Barbarian Squats

[B]Endurance[/B]:run:

I wasn't planning to run but saw too many folks at the park putting in miles....It was a short one; 1.2 miles in 10:49.

[B]Conditioning[/B] 35 minutes of intervals. I moved our group up to 7 movements per rd with 32:12 splits on the intervals. Had them panting and sweaty by the end. :D

Michael A. Jones 03-19-2015 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150319[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Strength[/B]:weight_l:
Power Cleans
2x5 135#
2x5 155#
5 175#
3 185#
I failed 185# after two reps....

[B]WOD[/B]
3 RFT
10 Hang Cleans 95#
5 Pull Ups
2:10

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

Michael A. Jones 03-20-2015 03:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150320[/COLOR][/B]

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

Michael A. Jones 03-21-2015 12:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150321[/COLOR][/B]

My outdoor classes were canceled due to weather, so I put in some work earlier than usual.....

[B][COLOR="Black"]Strength[/COLOR][/B] :weight_l:
Front Squats
6x2 225#

The first few lifts felt extremely heavy but then I settled in.

[B]WOD[/B]
5 minute AMRAP
5 KB Front Squats 60#
5 DUs
Completed 9+2

[B]Conditioning[/B] 5x100 combos on the heavy bag

Michael A. Jones 03-22-2015 03:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150322[/COLOR][/B]

[B]WOD[/B]
4 rds
12 KBS 70#

[B]Conditioning[/B] Three minute round on heavy bag

Spent the afternoon coaching my daughter on cleans and front squats. She plans to participate in the upcoming Festivus Games. She did really well; I was afraid that being her Dad would interfere in the process but it went smoothly. :)

Michael A. Jones 03-23-2015 07:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150323[/COLOR][/B]

[B]Active Rest Day[/B]

Began the day with some light yoga, and active stretching. Got in some additional exercise when I completed some much needed yard maintenance....:p

Michael A. Jones 03-25-2015 08:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150324[/COLOR][/B]

[B]Endurance[/B] :run:

5k in 28:45. I ran at the park which has the second highest point in the county; 1000+ feet. I did two laps including running to the top, then around outer loop.

[B]Conditioning[/B] Intervals for 30 minutes

[B][COLOR="red"]20150325[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
6 RFT
6 DL 185#
10 Sledge slams 20#
4:41

[B]Conditioning[/B] Intervals for 36 minutes tonight. My quads were on fire from my run yesterday...Squats were a :censored: tonight!!

Michael A. Jones 03-27-2015 10:30 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150326[/COLOR][/B]

I slacked off for the better part of the day....:( I wanted to workout but couldn't find the drive. I wound up doing a bit during class.

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

[B][COLOR="red"]20150327[/COLOR][/B]

Today is normally a rest day but I felt dirty for not getting a lot in yesterday.

[B]WOD[/B]
8 rds
5 Club Swings 35#
10 Barbarian squats 35#
5 24" Box jumps
50 Rope Slams
10 DUs

Add 5 swings per rd

Michael A. Jones 03-29-2015 06:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150328[/COLOR][/B]

[B]Conditioning[/B] Interval training for 40 minutes

[B][COLOR="red"]20150329[/COLOR][/B]

[B]REST DAY[/B]

I took today to rest because I was working the Siclovia. I woke up early enough but decided agianst getting in a quick WOD.....


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