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Michael A. Jones 02-17-2019 03:40 PM

Re: Mike's Mad Log


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]REST DAY[/B]:snore:


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.



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][/url] (WSF)

Michael A. Jones 02-18-2019 09:41 PM

Re: Mike's Mad Log


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

2 Rounds
Core Climbers [url][/url] (WSF) incorporated legs as well
Bicycle Crunch
Hollow Hold

Partner Core Wars [url][/url] (WSF)
4x :15

Partner Janda Sit Ups [url][/url] (WSF)
4x 15

Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 02-20-2019 11:01 AM

Re: Mike's Mad Log

SmashweRx Shoulder Impingement
ERA [url][/url] (WSF)
NoobStrength Routines A/B [url][/url])
Overhead Band Squat [url][/url]) :evilsmile

Single Arm Armor Building Chain [url][/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...:)

Michael A. Jones 02-22-2019 06:00 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:

3x2 155#

2x2 175#

Four 6 Minute AMRAPs
KBS, 50#
Alternating Gorilla Row
Squat Thrust
*Restart reps at 3 after each round

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


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

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.



Michael A. Jones 02-24-2019 07:51 PM

Re: Mike's Mad Log

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


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.

Michael A. Jones 02-27-2019 12:40 PM

Re: Mike's Mad Log

We worked on core strength and stability with interval holds. Intervals were 6 rounds with 20:10 splits.


Bench Press
Strength Sets
4x4 80%

Athlean X Physioball
AthleanX Band Pull Aparts

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:

Michael A. Jones 03-02-2019 06:59 PM

Re: Mike's Mad Log

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


I ran an easy 1.5 miles to stay limber and focus on my upcoming race.

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


[B]Active Rest Day[/B]

Foam Roll [url][/url] :king:(WSF)

Forward Fold Foot Roll Challenge [url][/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.

Michael A. Jones 03-04-2019 08:38 PM

Re: Mike's Mad Log


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:

Lots and lots of stretching, foam rolling and hydration!!!



Michael A. Jones 03-06-2019 09:28 AM

Re: Mike's Mad Log

[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.

Michael A. Jones 03-08-2019 11:54 AM

Re: Mike's Mad Log

[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.


Spartan Workout
Circuit 1:
3 Rounds
8 Box Jump Overs
8 Windmill Slams
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.

12 Minutes

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

Max Floor Press in remaining time


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]REST DAY[/B] :snore:

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