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

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


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