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

Michael A. Jones 05-16-2018 08:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180516[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deficit Deadlifts, 2.5"
4x5 275#

[B]Strength and Mobility [/B] :weight_l:
3 rds
20 Serratus Rows, black bands [url]https://www.youtube.com/watch?v=X7seLhFckR4[/url] (WSF)
20 each Functional Movement Plane Matrix

Passive Hang [url]https://www.youtube.com/watch?v=iIVg_KK_Uzs[/url] (WSF)
3 x :30

Michael A. Jones 05-17-2018 08:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180517[/COLOR][/B]

[B]WOD[/B]
27-21-15-9
AD for Cals
Sandbag Cleans, 55#
Front Squats
Burpees over Bag

24:04

Cash Out- 10 Medicine Ball Catapults, 40# [url]https://www.youtube.com/watch?v=kaWzXCNnAGo[/url] (WSF)

[B]Strength and Mobility[/B] :weight_l:
SmashweRx Bulletproof System [url]https://www.youtube.com/watch?v=vsdkQWTU1HU[/url] (WSF)

I love Trevor's videos!! I have found a lot of relief and regained needed ROM by following his advice.
Honestly been slacking lately and wanted to reengage working on my shoulder...Since I have not been able to get back into PT of late, I figured that this is my best option.
This system lit me up!!! :yikes: But, I can say that I felt significant improvement after doing the drills throughout the day.

Michael A. Jones 05-19-2018 02:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180518[/COLOR][/B]

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

[B][COLOR="red"]20180519[/COLOR][/B]

[B]Endurance[/B]:run:
I ran a 5k this morning to help motivate my class participants. Nothing glamorous...Finished in a decent 27:15.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Harper[/B]
AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups- Scaled to HRPU
15 Power Cleans (135/95 lb)-Scaled to DB Hang Cleans, left and right
21 Air Squats
400 meter Run with a DB, 35#

[I]Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.[/I]

5+60

Rest in Peace, Brad Harper!!

[B]Bootcamp[/B]

Since today is Armed Forces Day, I put together a workout using the five service branches.

[B]Army-[/B] 800m hump with 20# sandbag
[B]Navy[/B]- 4 rds 20 Flutterkicks, 20 Swimmers and 5 Burpees
[B]Air Force-[/B] 4 rds 20 Squat jumps and 60 Single unders
[B]Marines[/B]- 4 rds 20 Push press, 15# and 10 Walking Lunges w/DB
[B]Coast Guard[/B]- 4 rds :40 Hollow hold and 20 Push ups

I finished in 24:00.

[B]Strength and Mobility [/B]:weight_l:
SmashweRx Bulletproof System

Michael A. Jones 05-22-2018 08:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180520[/COLOR][/B]

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

[B][COLOR="red"]20180521[/COLOR][/B]

[B]Chipper Circuit Training[/B]
20s
Burpees
Ball slam, 30#
Russian twists
Sit Throughs

30 Squat Jumps
60 Single Unders
30 Renegade Rows, 30#
:60 plank

:60 High Plank
60 Mtn Climbers
60 DB Uppercuts, 10#

40s
Step and Press, 35#[url]https://www.youtube.com/watch?v=0ogD0g85qEY[/url] (WSF)
Cossack Squats
Shoulder taps
Flutterkicks


50s
Skaters
Dead row, 45#
Jackknifes

200m Run
40 Sit-ups
30 walking lunges
20 Pull Ups
10 HRPU

32:23

[B]Strength and Mobility [/B]:weight_l:
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

[B][COLOR="red"]20180522[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Lee Rigby[/B]
For Time
22 calorie Row- Airdyne
25 Squat Cleans (42.5/30 kg)-95#
22 Double-Unders
25 Bar Over Burpees
22 Double Unders
25 Push Presses (42.5/30 kg)
22 Double-Unders
25 Pull Ups
22 calorie Row

[I]Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humurous, generous and loving. He was tragically killed on May 22, 2013 in an attack close to his home barracks. Drummer Rigby, 25 from Manchester, leaves behind a two year old son, Jack, his mother and step-father and four sisters.[/I]

Completed in 14:26. Rest easy, Lee!!

[B]Weightlifting[/B]:weight_l:
Inclined Bench Press, DB, 35# 3x10
Barbell Row, 95# 3x10
Single Arm Landmine Press, empty bar 3x15
Single Arm Straight Pull Down, blue band 3x20 [url]https://www.youtube.com/watch?v=oDNVMEyRDlk[/url] (WSF)
Inclined Bench Alternating Biceps Curls, 20# 3x20
Inclined Bench Triceps Press, 20# 3x20

[B]Strength and Mobility [/B]:weight_l:
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slides

Michael A. Jones 05-23-2018 08:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180523[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Front Squats
Warm Up 10 x 135#
4x4
225-245-265-285#

Back Squats
2x6
295#
325#

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Wood[/B]
5 RFT
Run 400m
10 Burpee Box Jumps
10 High Pulls, 30#
10 Thrusters, 30#
Rest 1 minute
[I]Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust.[/I]

Completed in 22:40.

Rest in Peace, Sergeant Wood!!

Michael A. Jones 05-24-2018 08:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180524[/COLOR][/B]

[B]Endurance[/B]:run:
Logged 4 miles in 35:19. Thought I was running in a sauna.....:eek: It was so humid that the roads were saturated without it raining.

[B]WOD[/B]
E2MOM for 28

10 Mountain Climber Push Ups, then

Snatch AMRAP with time remaining, 30#

60 Single Unders, then

Goblet Squats AMRAP with time remaining, then

Rest

Total score 520 reps

[B]Strength and Mobility [/B] :weight_l:
SmashweRx Bulletproof System
Resistance Band Drills
Lat Stretches
Serratus Wall Slide

Michael A. Jones 05-28-2018 07:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180525[/COLOR][/B]
[B]REST DAY[/B]:yawn:

[B][COLOR="red"]20180526[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD [/COLOR][/B]
[B]Gator[/B]
8 Rounds For Time
5 Front Squat, 185#
26 Ring Push-Ups

[U][I][U]U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, CA, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.[/U][/I][/U]


Rx In 12:02

RLTW!! Rest easy, Gator!!

[B][COLOR="Red"]20180527[/COLOR][/B]
[B]REST DAY[/B]

Michael A. Jones 05-28-2018 05:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180528[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Murph Challenge[/B]
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run

[I]In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military's highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.[/I]

My daughters joined my this afternoon for the WOD. I went Rx and finished in 48:12, my eldest scaled to 8# vest and ring rows 1:15:00, and youngest went without a vest and ring rows 1:29:12.

Remembering all the men and women who have been lost....Until We Regroup!!

Michael A. Jones 05-29-2018 07:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180529[/COLOR][/B]

[B]Endurance[/B] :run:

A little 2 mile recovery run this morning. Tried to cruise this one but still finished in 18:09....:shrug:

[B]WOD[/B]
3 Rounds
10 American KBS, 40#
20 Butterfly Sit Ups

Michael A. Jones 05-30-2018 07:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180530[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squats
3x3 225#, ATG

Front Squats
3x3 185#, ATG

Kang Squats [url]https://www.youtube.com/watch?v=C6kQRA3pEws[/url] (WSF)
3x5 95#

Bulgarian Squats
2x10 90#

Kang squats are legit!!!:thumbs_up

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


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