Re: Mike's Mad Log
 

[B][COLOR="Red"]20190214[/COLOR][/B]

[B]Endurance[/B]:run:

I ran a great 5k in 25:55. I pushed my pace to sub 8 minutes for the initial two miles but couldn't maintain it....I ain't even mad though. ;)

[B][COLOR="red"]20190215[/COLOR][/B]

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

[B][COLOR="red"]20190216[/COLOR][/B]

[B]WOD[/B]
For Time
60 Box Jumps, 20"
60 Push Ups
60 KBS, 50#
60 Push Press
60 Broad Jumps
60 Sit Ups
60 Burpees
60 KB High Pulls
60 Goblet Squats
60 Second Plank

Finished in 22:40.

[B][COLOR="red"]20190217[/COLOR][/B]

[B]Endurance[/B]:run:

5.2 miles in 45:56. This was faster than what I would have liked but I'm not going to complain....

[B]Mobility and Reset[/B]
SmashweRx Shoulder Impingement
Precision Movement Shoulder Rebah
Flat Feet Fix (F3) [url]https://www.youtube.com/watch?v=dxPrQOdc1UY[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190218[/COLOR][/B]

[B]Core[/B]

Continuous effort for :30 each
2 Rounds
Leg Lifts
Flutterkicks
V Ups
Russian Twists
Superman
Plank

2 Rounds
Core Climbers [url]https://www.youtube.com/watch?v=0CNXjzUO4ww[/url] (WSF) incorporated legs as well
Bicycle Crunch
Hollow Hold
repeat

Partner Core Wars [url]https://www.youtube.com/watch?v=XC9N3EhIzj4[/url] (WSF)
4x :15

Partner Janda Sit Ups [url]https://www.youtube.com/watch?v=h_cZro4rGnk[/url] (WSF)
4x 15

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190219[/COLOR][/B]

[B]Mobility[/B]
SmashweRx Shoulder Impingement
ERA [url]https://www.youtube.com/watch?v=TXcsp12zSwo[/url] (WSF)
NoobStrength Routines A/B [url]https://www.youtube.com/watch?v=LIvP9WZnu50(WSF[/url])
Overhead Band Squat [url]https://www.youtube.com/watch?v=8eEgw9qwGuU(WSF[/url]) :evilsmile

[B]WOD[/B]
Single Arm Armor Building Chain [url]https://www.youtube.com/watch?v=XmCsVn2QoBc[/url] (WSF)

I used 40, 50 and 70# bells. 20 Minute AMRAP with 12 rounds completed. I cannot recall the last time that i did this one, but it was still rough...:)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190220[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Cleans

3x2 155#

2x2 175#

[B]WOD[/B]
Four 6 Minute AMRAPs
3-6-9-12
KBS, 50#
Alternating Gorilla Row
Squat Thrust
*Restart reps at 3 after each round

1+36, 1+45, 1+36, 2

[B][COLOR="red"]20190221[/COLOR][/B]

[B]Endurance[/B]:run:
3 mile negative split run. Completed the run in 25:54. Improved my second 1.5 miles by about 30 seconds.:pepper:

[B]WOD[/B]
For time
10 Squat Clean, 35#
6 Inchworms
400 m Run
20 Thruster, 40#
6 Inchworms
400m Run
30 Snatch, 40#
6 Inchworms
400m Run
40 C&P, 40#
6 Inchworms
400 m Run
50 Push Press, 40#
6 Inchworms

Harder than it seemed....I finished in 21:00.

[B][COLOR="red"]20190222[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190223[/COLOR][/B]

[B]WOD[/B]
Four 7 Minute AMRAPs in 34 minutes
From 0:00-7:00, 2 Rounds
10 Overhead Squats, 35#
10 Mountain Climbers
Remaining Time: Max High Pulls
2 minutes Rest
From 9:00-16:00, 2 Rounds
20 Deadlifts, 60#
15 Push Ups
Remaining Time: Max Squat Cleans
2 minutes Rest
From 18:00-25:00, 2 Rounds
8 Sit Throughs
8 High Knee Squats
Remaining Time: Max Push Press
2 minutes Rest
From 27:00-34:00, 2 Rounds
10 Dips
10 Box Jumps, 24"
Remaining Time: Max Clusters

Scored 200, 120, 120 and 60

[B]Circuit Training[/B]
3 round per superset with 30 seconds rest between and 1 minute between sets.

10 Floor Press, 60#
10 Sit Ups


10 Reverse Grip Rows, 60#
10 Squats


10 Plank Rows
10 Grasshoppers

10 Burpees
10 Single Leg Deadlifts


10 Power Knees, left and right
30 Second Squat Hold


Finish with 4-6 100 m Sprint Intervals

[B][COLOR="red"]20190224[/COLOR][/B]

[B]Endurance[/B]:run:
I did my last run before my half marathon next weekend. I completed 8 miles in 1:11:10.
Previewed some of the course during my run. It looks pretty good and I should be able to maintain a steady pace.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190225[/COLOR][/B]

[B]Core[/B]
We worked on core strength and stability with interval holds. Intervals were 6 rounds with 20:10 splits.

[B][COLOR="red"]20190226[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Bench Press
Strength Sets
4x4 80%
208#

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

[B][COLOR="red"]20190227[/COLOR][/B]
CrossFit Mainsite 120227
Row 5,000 meters

Seeing as I have no rower, I used my Airdyne for the 5K. Completed the distance in 10:20 for 112 calories. :cool:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190228[/COLOR][/B]

[B]REST DAY[/B]:yawn:

[B][COLOR="red"]20190301[/COLOR][/B]

[B]Endurance[/B]:run:
I ran an easy 1.5 miles to stay limber and focus on my upcoming race.

[B]Recovery[/B] 10 minutes of Qigong

[B][COLOR="red"]20190302[/COLOR][/B]

[B]Active Rest Day[/B]

Foam Roll [url]https://www.youtube.com/watch?v=ghkoRXSqbDE[/url] :king:(WSF)

Forward Fold Foot Roll Challenge [url]https://www.youtube.com/watch?v=pdkhUjKAlbI[/url] (WSF)

I've been hydrating throughout the day, and eating normally. Did as much mental prep as possible and I'll be hitting the hay soon.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190303[/COLOR][/B]

[B]Endurance[/B]:run:

I ran my 13.1 and did a great job, if I say so myself :cool:

Veered from my original plan to start slow and end fast. I went out with the 1:50:00 finish group and stayed with them for about 6 miles. I eased back to the 1:55:00, and eventually faltered to the 2:00:00.

I finished with a time of 2:01:25 but questioned the course....The certified course is listed as 13.83 and my GPS had me at 13.3, and finish time of 1:59:58 :rolleyes:

Either way, it was a personal best:pepper:

[B]Recovery[/B]
Lots and lots of stretching, foam rolling and hydration!!!

[B][COLOR="red"]20190304[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190305[/COLOR][/B]

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

Took an additional day to recup from Sunday. DOMS wasn't as bad as expected but I want to be 100% before beginning any training.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20190306[/COLOR][/B]

[B][COLOR="DarkOrange"]Tribute WOD[/COLOR][/B]

[B]Remember of the Alamo[/B]

13 RFT
2 Alternating Devils Press, 45/50#
23 Goblet Squat
3 Push Up
6 C&P

Cash Out- 1836 foot Run = 560m

Programmed this workout for my class to commemorate the 183rd anniversary of the Battle of the Alamo.

Rep scheme was 13 for the 13 day siege, 2 and 23 for the beginning of the battle, 3 and 6 for the last day, and 1836 for the year.

Finished in 28:06.

[B][COLOR="Red"]20190307[/COLOR][/B]

[B]WOD[/B]
Spartan Workout
Circuit 1:
3 Rounds
8 Box Jump Overs
8 Windmill Slams
8 KBS
8 Drop Squat off Box

Circuit 2:
4 Rounds
16 Weighted Alternating Step Ups
10 Suitcases
10 Bent Over Row
10 Hollow Rocks
10 Push Press

I used a 24" box, 70# kettlebell and 35# dumbbells.

[B]WOD II[/B]
Remnants
12 Minutes

4 Rounds
15 Deadlifts, left and right, 50#
15 Push Ups

Max Floor Press in remaining time

Rest

12 Minutes
6 Rounds
15 Goblet Squats
15 Pull Ups

Max DBS in remaining time

Cash Out- 2x 200 m Interval Runs

Floor press score was 140 and Dumbbells swings 85.

[B][COLOR="red"]20190308[/COLOR][/B]

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