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

Michael A. Jones 11-07-2015 12:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151106[/COLOR][/B]

[B]Active Rest and Recovery[/B]
I did some shoulder mobility exercises along with hip stretches. These are my two weakest areas, so I wanted to concentrate on them.

[B][COLOR="red"]20151107[/COLOR][/B]

[B]Strength[/B]:weight_l:
Deadlift
3x3 305#

[B]WOD[/B]
3 rds
6 DL 205#
16 Push Ups
16 KB Rows 40#

Michael A. Jones 11-08-2015 06:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151108[/COLOR][/B]

[B]Conditioning[/B] 40 minute interval session

[B]WOD[/B]
Attended a 40 minute circuit at the park

Michael A. Jones 11-10-2015 08:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151109[/COLOR][/B]

[B]Active Rest Day[/B]
Awesome trip to chiro, and some much needed deep tissue therapy!!


[B][COLOR="red"]20151110[/COLOR][/B]

[B]Endurance[/B]:run:
6 miles in 58:30

[B]Conditioning[/B] 30 minutes of interval training with sprint finishers

Michael A. Jones 11-11-2015 03:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151111[/COLOR][/B]

[B][COLOR="Blue"]Happy Veteran's Day[/COLOR][/B]

[B]WOD[/B]
Three Wise Men
Tribute to the Wise Brothers:
After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps.

“Jeremy”
4 min AMRAP
5 Hang Squat Snatch 115#
10 Burpees Over the Barbell~4 rds
Rest 2 minutes, and then…
“Ben”
4 min AMRAP
10 Power Cleans 155#
20 Pull-Ups~ 1 rd+8 Pull Ups
Rest 2 minutes, and then…
“Beau”
4 min AMRAP
15 Box Jump-Overs
30 Wall Ball Shots 20#~2 rds +10 WB

Michael A. Jones 11-12-2015 08:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151112[/COLOR][/B]

[B][I]1 minute single unders, active stretching and 5x135# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squats
4x4 300#

I guess that I have abandoned the lowbar technique....An interesting article portrayed it as a better method to minimize spinal compression but I'm feeling better with highbar; the first few squat sessions were great but I'm guessing that it is not as effective with added load....:lightbulb

Michael A. Jones 11-13-2015 08:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151113[/COLOR][/B]

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

Michael A. Jones 11-14-2015 05:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151114[/COLOR][/B]

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

[B]WOD[/B]
6 RFT
10 Sledgehammer slams 20#
10 Gamma Casts 35#
10 Club Swipes 20#
10 AKBS 50#

I alternated sides every rd on the casts and swipes, and finished in 11:38.

[B]Strength[/B]
OHS :evilsmile
3-3-3-3
95-115-125-135#club swipes
(1)

I failed after the first squat....:( Work in progress.

Michael A. Jones 11-15-2015 05:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151115[/COLOR][/B]

[B][I]800m run, 1 minute single unders and active stretching[/I][/B]

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

[B]WOD[/B]
40 minute circuit

Michael A. Jones 11-18-2015 10:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20151116[/COLOR][/B]

[B]Active Rest Day[/B]

Long overdue chiro visit was worthwhile!! After first snap of my back, I felt 100% better!!
:thanx:
Worked on some shoulder mobility and rolled the hell out of my back.

[B][COLOR="red"]20151117[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Deadlifts
4x3 315#

Heavy Single Split Jerk
135-155-175-185-195#

I could have possibly gone heavier....Maybe another time.;)

[B]WOD[/B]
4 rds
6 Single Split Jerks 60#
16 DUs
6 Single Split Jerks
16 ball Slams 15#

[B][COLOR="red"]20151118[/COLOR][/B]

[B]Endurance[/B] :run:
3 miles in 27:35

Michael A. Jones 11-20-2015 05:32 AM

Re: Mike's Mad Log
 
[B][COLOR="red"]20151118 supplemental[/COLOR][/B]

[B]Conditioning[/B] 40 minutes of interval training

[B][COLOR="Red"]20151119[/COLOR][/B]

[B][I]Active stretching, 2x135 and 1x225# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squat
5x2 305#

Bench Press
10-6-2
135-175-215#

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

[B][COLOR="Red"]20151120[/COLOR][/B]

[B]Active Rest and Recovery Day[/B]

I feel kind of beat up after this past week. I'll be going to chiro this afternoon, and doing some yoga and foam rolling.


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