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Re: Mike's Mad Log
[B][COLOR="Red"]20190309[/COLOR][/B]
[B]WOD[/B] I programmed a conglomeration of three Girls for class this morning. All The Single Ladies Annie 50-40-30-20-10 Single Unders Sit Ups Megan 21-15-9 Burpees KBS, 50# Single Unders Lola 5 RFT 30 Single Unders 20 Knees to Elbows [url]https://www.youtube.com/watch?v=Jb0uAjyZoCY[/url] (WSF) 10 Handstand Push Ups I opted to do double unders following the Rx WODs. Finished in 22:45. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190310[/COLOR][/B]
[B]Endurance[/B]:run: I conducted a 5k ruck march with 22 Until None, my daughter and friends. I carried a 35# pack and wore my 20# plate carrier. [B][COLOR="red"]20190311[/COLOR][/B] [B]REST DAY[/B]:snore: [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20190312[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlifts Hypertrophy Sets 3x6 228# In between sets, I did the following: [B]WOD[/B] 10 KB Gorilla Rows, 70# 10 KBS 10 Reverse Hypers [B][COLOR="red"]20190313[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Bench Press Hypertrophy Sets 4x6 195# [I]Accessory Work[/I] Hammer Curls 4x6, 35# [B]WOD[/B] Fight Gone Bad Style with a twist for 29 Minutes 6 Plank Jacks+ Leg Lifts Sandbag Bear Complex, 44# 6 KBS+ High Knees, 50# 6 Ball Slam+ Sit Ups, 15# Burpees 1 Minute Rest |
Re: Mike's Mad Log
[B][COLOR="Red"]20190314[/COLOR][/B]
[B]WOD[/B] I programmed Humble Pi for Pi Day ;) AMRAP 20:19 3 Devils Press, 40# 14 Spuds A Spud is a variation of the Tater but performed as a single handed DB swing to Goblet Squat. Completed 14+ 3 [B][COLOR="red"]20190315[/COLOR][/B] [B]REST DAY[/B] :yawn::yawn: [B][COLOR="red"]20190316[/COLOR][/B] [B]WOD[/B] Run 66 C&P, 40# 66 Goblet Squats 66 Push Press 66 DB Side Bends 66 Staggered Deadlifts 66 Burpees 66 High Pulls 66 Squat Jumps 27:30 [B][COLOR="red"]20190317[/COLOR][/B] [B]Endurance[/B]:run: 5 mile ruck march with 55# total in 1:19:00. [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]AdamBrown[/B] 2 RFT 24 Deadlifts, 295# 24 Box Jumps, 24" 24 Wall Ball, 20# 24 Bench Press, 1953 24 Box Jumps 24 Wall Ball 24 Cleans, 145# [I]Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. [/I] I thought long and hard about scaling but went Rx. Bench and Cleans seemed to get easier during the second round...:cool: Completed in 32:15. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190318[/COLOR][/B]
[B]REST DAY[/B]:yawn: I'm still supper sleepy..... [COLOR="red"][B]20190319[/B][/COLOR] [B]Endurance[/B]:run: Time for some speed work on the track....:bolt: 4x 800 m repeats with 2 minutes rest between. My splits were roughly 3:26, 3:33, and 3:37 for the last two. I had forgot how much of a suckfest 800s are :eek: [B]WOD[/B] [url]https://www.youtube.com/watch?v=5yptvqtlq3g[/url] (WSF) I followed the Onnit Primal Sandbag workout but was short on time. Set A 1x5, 50#, left and right 2x10 Set B 2x5, left and right 1x4 :evilsmile Set C 5x5 [B]Mobility[/B] Resistance Band Drills Lat Stretches Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20190320[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Maupin[/B] 4 RFT Run 800 meters 49 push-ups 49 sit-ups 49 squats [I]U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.[/I] Completed RX in 28:20. [B]Mobility[/B] Resistance Band Drills Lat Stretches Athlean X Physioball AthleanX Band Pull Aparts [COLOR="Red"][B]20190321 and 20190322[/B][/COLOR] [B][COLOR="Black"]REST DAY[/COLOR][/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190323[/COLOR][/B]
[B]WOD[/B] 30 Minute AMRAP 0-10 minute 20 Push Press, 40# 10 Goblet Squats 200 m Run 10-20 minute 10 C&P 20 Sit Ups 100 m Run 20-30 minute 30 Floor Press 200 m Run Scored 5, 5, and 6 rounds. [B]Mobility[/B] SmashweRx Serratus Matrix [url]https://www.youtube.com/watch?v=2CVZWcie2OI[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20190324[/COLOR][/B]
[B]Endurance[/B]:run: [COLOR="red"][B]Spartan Sprint[/B][/COLOR] My daughters, friends and I ran the 4 mile course. Wasn't concerned with time. We stayed together for support. [B][COLOR="red"]20190325[/COLOR][/B] [B]REST DAY[/B] :snore: [B][COLOR="red"]20190326[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Squats Hypertrophy Sets 4x10 62% 226# [B]Circuit Training[/B] Waving Ladder, descending 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 Squat Jumps Core Climbers [url]https://www.youtube.com/watch?v=F9iL9qn4544[/url] (WSF) Push Ups KBS, 50# Squat Thrusts Crunch Dips Rack Cursty Squats, 70# Broad Jump Crab Toe Touch Hang C&P, 75# Hack Squat [url]https://www.youtube.com/watch?v=1-lMzjH5KLk[/url] (WSF) [B][COLOR="red"]20190327[/COLOR][/B] [B][COLOR="blue"]Hero WOD[/COLOR][/B] [B]Choe[/B] AMRAP in 35 minutes Buy-In: 9 Man Makers, 35# 11 Burpees With remaining time, AMRAP 300 m Run 27 Air squats 9 Handstand Push Ups/Seated Press [I]US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan's Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time). The significance of the rep scheme is as follows: - 35 minutes (35 years old) - 9 man makers and 11 burpees (enlisted for service shortly after 9/11) - 300m run, 27 air squats, 9 burpees (killed on 3/27/2009).[/I] Rx plus on squats with the 35#s which made this workout a smoker. Did two rounds of HSPU but scaled to seated press. Completed 7 full rounds. Fair winds and following seas!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20190328[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20190329[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Inclined DB Bench Press 6x6, 50# [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release [url]https://www.youtube.com/watch?v=HzyjNiBAHpQ[/url] (WSF) :evilsmile |
Re: Mike's Mad Log
[B][COLOR="Red"]20190330[/COLOR][/B]
[B]WOD[/B] 3 RFT 30 Burpees 600 m Weighted Power Walk, 40# 3 OHS 30 Jumping Jacks 20 Split Jerks 19 Goblet Squats Our clock crapped out, so I estimated my completion time at around 33:00 :shrug: [B]Weightlifting[/B]:weight_l: Deadlifts Hypertrophy Sets 4x6 72%plus 275# [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release |
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