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

Michael A. Jones 12-17-2013 07:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131217[/COLOR][/B]

[B][I]Calisthenics and 5x225# DL[/I][/B]

[B]Strength[/B] :weight_l:

Deadlift
4x3 305#

[B]WOD[/B]
3 rds
3 KBS 70#
6 RDL 165#
9 Good mornings 44#

[B]Endurance[/B]
20 minute HIIT session

Michael A. Jones 12-19-2013 09:23 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131218[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
6x6 185#

[B]Core[/B]
6 rds
10 SU
10 reverse crunches
4 minute plank :devil:

[B]Endurance[/B]
40 minutes of HIIT


[B][COLOR="red"]20131219[/COLOR][/B]

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

Michael A. Jones 12-20-2013 07:48 PM

Re: Mike's Mad Log
 
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[B]REST DAY[/B]:yawn:

Michael A. Jones 12-21-2013 04:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131221[/COLOR][/B]

[B]Endurance[/B] :run:

I did an all terrain run to find a viable route for my run classes. They will vary in intensity and distance so I wanted to get a leg up and scout out some potential routes.

5k in 27:37

Next week, I will attempt to take a breather and relax for about 5 days. My body has been speaking to me again. It's time that I listen more closely. Besides, my wife is off work, kid out of school, Christmas and my classes are on hiatus till the new year. ;)

Michael A. Jones 12-22-2013 08:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131222[/COLOR][/B]

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

Michael A. Jones 12-23-2013 11:18 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131223[/COLOR][/B]

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

I'm following some advise from a close friend, and taking multiple days off to rest and recup.

Today will be dedicated to stretching and an ice bath.:D

Michael A. Jones 12-24-2013 11:43 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131224[/COLOR][/B]

[COLOR="SeaGreen"]MERRY CHRISTMAS!!![/COLOR] :broc:

[B]REST DAY[/B]

I'm enjoying my last restful day. Received word that I will be able to attend Level 1 certification in February! :kicking0: I'm really looking forward to the course and refining all that I've learned and been taught.

Michael A. Jones 12-25-2013 10:34 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131225[/COLOR][/B]

[B]WOD[/B]

[COLOR="SeaGreen"]12 Days of Fitness[/COLOR]:pepper:

Conducted the workout with the wife and her sister. Just like the lyric:
PU, Goblet squats, SU, DB press, jumping jacks, DL, OH clap, flutterkicks, good mornings, kickbacks, mountain climbers and Russian twists

Michael A. Jones 12-26-2013 12:17 PM

Re: Mike's Mad Log
 
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I ate way too much yesterday, so I had to run out of guilt....:o

[B]Endurance[/B] :run:

1.3 miles in 9:43

[B]Strength[/B] :weight_l:
Squats
8x 275#
4x305#
2x330#

I felt solid during my lifts. I think those extra days off were beneficial.

My wife took a week off and PR'd her squats!! Her new 3RM is 165# :notworth: It may not seem like a lot, but she hasn't done back squats since February....I think that she could crush that PR within a few weeks. She's a very strong woman with great form; better than mine. :p Just gotta get her thru the mental blocks.

Michael A. Jones 12-27-2013 09:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131227[/COLOR][/B]

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

[B]Strength/Skill[/B] :weight_l:
Clean 3x10

135-155-175#

Pretty decent pulls but I still need to work on my second pull....:cool:

[B]Conditioning[/B]
3 rd on the heavy bag with 120:20 splits


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