Re: Mike's Mad Log
 

[B][COLOR="Red"]20181103[/COLOR][/B]

[B]Endurance[/B] :run:
18 Minute Interval Pyramid
1 Minute Hard
1 Minute Easy
2 Minutes Hard
2 Minutes Easy
3 Minutes Hard
3 Minutes Easy, then return in the same manner.

[B]WOD[/B]
6 RFT
60 Single Unders
15 Kettlebell High Pull, 40#
30 Goblet Squat
15 Burpees
30 KBS
15 Push Up

27:07

[B]Weightlifting[/B] :weight_l:
Bench Press
Strength Set
6x4 @ 70%
182#

Auxiliary Work
Hammer Curls
3x10 35#

Skullcrushers
3x15 35#

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181104[/COLOR][/B]

[B]Endurance[/B] :run:
Light, recovery run this a.m. I didn't get nearly enough sleep and my legs were trashed from this week's workouts....:smiley_ev

3 miles in 27:13 wasn't bad but felt laborious.:eek:

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181105[/COLOR][/B]

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

[B][COLOR="red"]20181106[/COLOR][/B]

[B]Endurance[/B] :run:

5 miles in 45:45....It felt like a marathon :yikes:

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

[B][COLOR="red"]20181107[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Tiff[/B]
With a running clock in 25 minutes
1.5 mile Run
Then AMRAP in remaining time
11 Chest-to-Bar Pull-Ups
7 Hang Squat Cleans, 155#
7 Push Presses, Scaled 105#

[I]United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).[/I]

Implemented kipping pull ups which help a bunch with the CTB. I could have possibly went heavier on the press but scaled to women's Rx.

Completed 3+8

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181108[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts

Playing around with Wendler....
3 rounds, 3x5
225, 255 and 290#

I don't plan to follow 5-3-1 that often, so weights weren't precise, and I was too lazy :rofl:

[B]Conditioning[/B]
Mainsite 181108
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

There is no rest between rounds.

Subbed Airdyne and completed 232 calories:evilsmile

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[QUOTE=Michael A. Jones;1272472][B][COLOR="Red"]20181108[/COLOR][/B]
[B][COLOR="Red"]Correction to my calorie count was 323[/COLOR][/B]:cool:

[B]Conditioning[/B]
Mainsite 181108
10 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds

There is no rest between rounds.

Subbed Airdyne and completed 232 calories:evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181110[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Strict Press with NSCA Protocols
1RM Projection- 155#
40%- 2x4 w/ 10 seconds rest 62#
60%- x3 w/ 30 seconds rest 93#
75%- x2 w/ 60 seconds rest 116#
80%- x1 w/ 120 seconds rest 124#
90%- x1 w/ 180 seconds rest 140#
95%- x1 w/ 180 seconds rest 147#
98%- x1 w/ 180 seconds rest 152#
100%- x1 w/ 180 seconds rest 155#

I was very pleased to have hit my mark on this workout!! :pepper:

Hypertrophy Sets
6x4 @ 65%
100#

[B]Mobility and Strength[/B]:weight_l:
3x10
Scarecrows, red band [url]https://www.youtube.com/watch?v=jmR_stXx5xQ(WSF[/url])
Scap Rows, blue band [url]https://www.youtube.com/watch?v=r-6LnQYaSnE[/url] (WSF)
Swimmers Pull, blue band [url]https://www.youtube.com/watch?v=bJ30QIn3GOw[/url] (WSF)
Physio Fix ER, blue band
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181111[/COLOR][/B]

[B]Endurance[/B]:run:

Ran 3 miles from VFW Post 76, and past Veterans Memorial Park. It was nice seeing tourist and folks out paying tribute to Veterans this morning. :)

Finished run in 25:44.

[B]WOD[/B]
[B][COLOR="RoyalBlue"]Veterans Day Tribute[/COLOR][/B]
19 Minute AMRAP
18m Run
11 KBS, 2 pood
11 KTE
11 Push Ups
2-minute rest and reflection
19 Minute AMRAP
54 Single Unders
11 D Ball Ground to Over Shoulder, 40#
11 Sit Ups
11 Clubbell Gamma Cast, 35#

12 and 8 rounds completed

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181112[/COLOR][/B]

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

[B][COLOR="Red"]20181113[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squats

Warmed Up with
6x135# and 2x225#

Strength Sets
4x2 @ 80%
304#

Power Sets
4x5, Alternating Back and Front @ 55%
210#

[B]Conditioning[/B] 20 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181114[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Zeus[/B]
3 RFT
30 Wall Balls, 20#
30 Snatch High Pull, 75#
30 Box Jump, 20"
30 Push Presses, 75#
30 calorie AD
30 Push Ups
10 Back Squats (Bodyweight), 205#

[I]U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

He is survived by his wife Calli, parents David and Veronica, and brother Devon.
[/I]

Subbed out snatch high pulls and Airdyne. Completed in 29:00.

Rest easy, Specialist Hickman!!

[B][COLOR="Red"]20181115[/COLOR][/B]

[B]Endurance[/B] :run:
Set a 6 mile run personal best with a 52:36 finished time!!!:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20181116[/COLOR][/B]

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

[B][COLOR="red"]20181117[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Viola[/B]
AMRAP in 25 minutes
3, 6, 9, 12, 15, 18 Reps and so on
Single Arm Thrusters, 35#
High Pulls
Burpees

[I]Alex Viola 29, of Keller, Texas, assigned to 3rd Battalion, 7th Special Forces Group (Airborne), Eglin Air Force Base, Fla.; died Nov. 17, 2013 in Kandahar, Afghanistan, of wounds suffered when his unit was attacked with an improvised explosive device while on dismounted patrol. Not only was Alex a hero but he was also a cherished CrossFit Coach.
[/I]

Worked to 27 reps and got in 10 reps of thrusters at 30.

De oppresso liber, SSG Viola!!

[B]Weightlifting[/B] :weight_l:
Bench Press
Followed this young man's workout: [url]https://www.youtube.com/watch?v=E0NnF6NlULo[/url] (WSF)
Barbell Bench Press: 4 x15,12,10,8
143, 156, 182, 195# which was 55, 60, 70 and 75% of 1 RM
Incline Dumbbell Press: 4 x15,12,10,8
35,45,45,50#
Incline Dumbbell Flyes: 4 x12, 25#
Upward Flyes: 4 x15, 25#
Weighted Bench Dips, 80#: to failure 14, 8
Push Ups: 100 reps

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts