Re: Mike's Mad Log
 

[B][COLOR="Red"]20161119 and 20161120[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161121[/COLOR][/B]

I picked up an old school Airdyne for $20 yesterday. I couldn't believe that I scored an operable one for next to nothing. Time to put it to use.:kicking0:

[B]WOD[/B]
6 rounds
1 Minute ME Airdyne
10 KBS 30#
20 Seated Knee Tucks
Rest 30 seconds

124 kcals

[B]Mobility and Strength[/B]:weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
5 Minutes of Loaded Scaption 10#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161122[/COLOR][/B]

[B]Mobility[/B]
Minutes of Seated Pulley Flexion and Abduction

[B]WOD[/B]
4 rds
10 Squats 135#
20 Alternating Sandbell Chest Press 8# each

Squats were awkward because I couldn't get me left shoulder into a comfortable position, so I get one handed. And, used sandbells because I didn't have to grip them and they're the lightest I have besides my wife's 2lbers...:p

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161123[/COLOR][/B]

[B]WOD[/B]
4 rds
3 minutes AD for calories
20 Ground to Shoulder Ball Slams 40#
Rest 90 seconds
206 calories

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161124[/COLOR][/B]

[B]Endurance[/B]:run:

First post-op run....I ran to effort which was rough regardless. I did 2 miles in 19:36. Not too bad. I was totally expecting my shoulder to be an issue. It held up fine, but my lungs and legs need an overhaul....:kicking0:

[B]Mobility[/B]
5 Minutes of Seated Pulley Flexion and Abduction
Wall Ladders- Flexion and Abduction

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161125[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
5 Minutes of Banded Scaption
3x 15 Shoulder Blade Squeezes
Supine Wand Flexion

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161126[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161127[/COLOR][/B]

[B]Mobility[/B]
6 Minutes of Seated Pulley Flexion and Abduction
30 Shoulder Blade Squeezes

[B]WOD[/B]
4 rds Alternating EMOM for 4 minutes
24 KBS 40#
24 Squat Jumps
24 Single Leg Deadlifts 40#
24 Box Jumps 20"
Rest 1 Minute

[B]Conditioning[/B] 5 minutes on Airdyne at 50% ME for 60 calories

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161128[/COLOR][/B]

[B]Mobility and Strength[/B]
5 Minutes of Seated Pulley Flexion and Abduction
6 Minutes of Loaded Scaption 10# :eek:
30 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

Just upping the time by a minute made a lot of difference.....I was authorized to do some additional stretches to try and gain more ROM. Let's see how it goes....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161129[/COLOR][/B]

[B]WOD[/B]
10 RFT
20 Slamball G2S 40#
16m Sprint
20 Slamball Squats
20 Lateral Box Jump Overs

25:10

[B][COLOR="red"]20161130[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
6 Minutes of Loaded Scaption 10#
30 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion 4#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161201[/COLOR][/B]

[B]WOD[/B]
EMOM for 6 minutes
20 KBS 40#
With remaining time executed ME Toe Taps 20" [url]https://www.youtube.com/watch?v=Iw0_zfnhRDY[/url] (WSF)

Scored 220

I used this as my model: [url]https://www.youtube.com/watch?v=Iziis0Y6Qa4[/url] (WSF)
Rested 90 sconds, then

4x :60 AD Sprints
83 calories

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161202[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

I scaled my weight on the scaption so as to make 7 minutes. Felt a lot better and made it through the entire time. Also, the tech did not allow me to use a weighted wand today...:( No big deal though.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161203[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

V Squats
6x10
135-180-230-250-270-300#

I was pleasantly surprised with my performance. The pad on the machine softened the pressure on my shoulder, and allowed for more weight than anticipated.

[B]WOD[/B]
4 rds
10 KBS 70#
10 Lateral Box Jump Overs

[B]Endurance[/B]
Although sore already, I joined the wife and daughter in the main gym for about 40 minutes of Zumba:pepper: They sweated through the entire two hours....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161204[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161205[/COLOR][/B]

[B]Mobility[/B]
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches

[B][COLOR="red"]20161206[/COLOR][/B]

[B]WOD[/B]
6 RFT
16 Modified Pistols
160 Single Unders
Cash Out 400m Run
19:20

[B]Conditioning[/B] 25 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161207[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion


[B]Conditioning[/B] 30 Minutes of HIIT

[B]WOD[/B]
Programmed a workout for Pearl Harbor Day.
[B][COLOR="Blue"]Day of Infamy[/COLOR][/B]
2355 Second AMRAP (39 Minutes)
12 G2O
7 Jumping Jack Press
19 Goblet Squats
41 Reverse Crunches

12 minus 40 crunches

The crunches were brutal after round 7....All of the participants enjoyed it.:rolleyes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161208[/COLOR][/B]

[B]Conditioning[/B]30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161209[/COLOR][/B]

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

[B][COLOR="red"]20161210[/COLOR][/B]

[B]WOD[/B]
Run 400m
25 KBS 40#
Rack Carry 100m, Left
100m Sprint
100m Walking Lunge :yikes:
25 Box Jumps 20"
Run 200m
25 KB Pendlay Row
100m Walking Lunge :evilsmile
100m Sprint
Rack Carry 100m, Right
25 KBS
Run 400m

18:45

Re: Mike's Mad Log
 

[B][COLOR="red"]20161211[/COLOR][/B]
[B]REST DAY[/B]:snore:

[B][COLOR="red"]20161212[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:

7 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction

The tech that was overseeing my therapy checked my ROM, and said that I was far ahead of the current protocols. She spoke to my lead therapist and they agreed to step up my regime beginning next week!!:pepper:

I'm still going to "take it easy" but cannot wait to progress.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161213[/COLOR][/B]

[B]WOD[/B]
22 Minute AMRAP
22 AD Cals/22m Sprint ( alternate each round )
22 KBS 40#
22 DUs
22 KB Rows

6+22+22

[B]Conditioning[/B]30 Minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161214[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

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

[B]WOD[/B]
Honored Victoria Soto and all who were lost at Sandy Hook Elementary in 2012.

[B][COLOR="Blue"]Victoria[/COLOR][/B]
5 RFT
10 KB Thrusters
14 Box Jumps
12 KB SDLHP
12 Burpees
27 KBS

17:40

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161215[/COLOR][/B]

[B]Endurance[/B] :run:

My first three mile run since surgery was rough....First mile was cake, but after 1.5 it got ugly. Besides being severely deconditioned, the incline and running into the wind made for a hard fought ending.

3 miles in 29:00.

[B][COLOR="red"]20161216[/COLOR][/B]
My therapist canceled our follow-up due to family emergency. I won't be able to advance in my new protocols until January; earliest that I can see her....:(

[B]Mobility [/B]
3x 15 Shoulder Blade Squeezes
Wall Ladders- Flexion

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161217[/COLOR][/B]

[B]WOD[/B]

Programmed a birthday WOD for one of my class regulars named Tatiana.

[B][COLOR="MediumTurquoise"]Tater Tat[/COLOR][/B]
33 minute AMRAP (1986 seconds)
12 KB Taters
16 Shoulder to Overhead
Rest 90 seconds every 10 Minutes

I used a 25# bell and did 17+6. Did a lot of push presses with my good arm, and modified for not being about to go overhead left-handed...

[B]WOD II[/B]
Partnered up with the odd man out for my circuit session. We did my Power Pairs workout with 40 minute running clock:
P1-AMRAP KB Round the Body
P-2 is Pacer with 40 Mountain Climbers

AMRAP Single Leg Deadlifts
Pacer Ran 100m

AMRAP Spellcasters [url]https://www.youtube.com/watch?v=_eKi0mmMM7U[/url] (WSF)
Pacer with 20 Shoulder Taps

Rest 2 minutes, then repeat

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161218[/COLOR][/B]

[B]Conditioning[/B]
Interval Training
4 rounds
30 seconds of broad jumps-30 seconds rest
45 seconds of jumping jacks-rest
1 minute jog/run-rest

[B]WOD[/B]
4 Corners Countdown
21-1
Prisoner Squats
Burpees
Bulgarian Lunge (L+R)
Push Ups/Shoulder Taps

I only got down to 9.......Capped at 45 minutes.

[B]Mobility and Strength [/B]:weight_l:

7 Minutes of Banded Scaption
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161219[/COLOR][/B]

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

[B][COLOR="red"]20161220[/COLOR][/B]

[B]Mobility[/B]
Therapist has me doing a lot more stretching.
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction :evilsmile
Towel Stretch
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

[B]WOD[/B]
[COLOR="SeaGreen"][B]Home For the Holidays with the Girls[/B][/COLOR]
For Time
Nancy’s House
400m Run
15 OHS
Isabel’s House
30 Snatch
Diane’s House
21-15
Deadlifts
Pike Push Ups
Kelly’s House
400m Run
30 Box Jumps
Fran’s House
21 Thrusters
Grace’s House
30 C&J
Nancy’s House
400m Run
15 OHS
Annie’s House
50-40
Double Unders
Sit Ups

26:00

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161221[/COLOR][/B]
[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

[B]Conditioning[/B] 30 minutes of HIIT

[B]WOD[/B]
The Naughty List
For Time
Run 200m, then
12 DB High Swings after each exercise
25 Goblet Squats
25 Jackknifes
25 Push Ups
25 Single leg Deadlifts
25 DB Balers
25 Squat Jumps
25 Split Jerks
25 Goblet Lunges
25 HRPU
25 Jumping Jacks
25 Snatch
25 Burpees

Didn't get to complete the WOD. We had a young man join the class and needed additional coaching.

[B][COLOR="red"]20161222[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

[B]Conditioning[/B] 30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161223[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161224[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

[B]Endurance[/B] :run:
Friends and I ran the local Frosty 5k/5Mile Run. Two of us planned to do the 5 miler, but we were a bit overzealous. The course was rather hilly, and I'm really not in shape to tackle that distance yet....
3.2 miles in 34:00 :(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161225[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

[B]WOD[/B]
[B][COLOR="SeaGreen"]Fight Gone Naughty[/COLOR][/B]
For reps
3 rounds/ 1 min on each station / 1 min rest between rounds
Lateral Box Jump Overs
Dumbbell Rows 40#
Butterfly Sit Ups
KBS 53#
Airdyne for calories

410 reps

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161226[/COLOR][/B]

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

Took the day to just relax, not think about any exercise nor rehab, and chill....:)

[B][COLOR="red"]20161227[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

I don't feel as though my ROM is getting any better....I'm glad that I took yesterday off because my shoulder is rather tender after stretching.

[B]WOD[/B]
32 Minute AMRAP
20 G2O #25
400m Running Suitcase Carry
Rest 2 Minutes

7 rounds

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161228[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

[B]WOD[/B]
38 Minutes AMRAP
12 Split Jerk
Run 225m
27 Squat Jump Heel Taps :evilsmile
Rest 1 Minute

9 rounds

I programmed this one for my friend who celebrated her birthday yesterday;
she turned 38, born 12/27. I used her name and referenced the Wizard of Oz for the movements. The split jerks were for Dorothy "splitting" from Kansas, run was for Yellow Brick Road, and heel taps for ruby slippers :D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161229 and 20161230[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20161231[/COLOR][/B]

The end of the year has drug on....I want the new to come on now so that I can get stronger and return to setting some goals during recovery.

[B]WOD[/B]
Complete 20 seconds work, then 10 seconds rest until all reps are completed.
47 Jumping Jack Press 30#
47 Jackknifes
47 Goblet Squat Jacks 30#
47 Burpee Jacks
47 Plank Jacks

14:50

Working with some formats for a birthday WOD for a friend....This was a short one but a burner:evilsmile Giving a go to a RFT version tomorrow, if I get around to it.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170101[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

[B]Endurance[/B]:run:

Figured I'd begin the new year with a personal commitment to run more often. I pledge to TRY and run the distance across Texas during 2017; approximately 879 miles along I-10. Too easy, if I can remain healthy and average about 2.5 miles a day.
This morning, I logged 4.2 miles. It wasn't fast nor efficient but I made it. Only downside was that my phone has some moisture build up, and Endomondo froze during my run....Time for an upgrade.:shrug:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170102 and 20170103[/COLOR][/B]

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

I really needed these two days off. I felt as though I was pushing too hard to and regain ground....I'm going to be patient and let the healing process work.

[B][COLOR="red"]20170104[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow
10 Wall Push Ups :D

PT wants more ROM but stepped up my therapy to active strengthening and new drills. Let the pain...healing begin. :devil::rofl:

[B]WOD[/B]
We did another birthday WOD. This was for Jackie...
Begin with 47 Skater Jacks, then
5 RFT
1 Burpee Jack
19 KBS
*70 Jackknifes/Low Jacks/Goblet Squat Jack/Jumping Jack/Plank Jack
*new jack variation each rd.

Completed in 12 minutes

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170102 and 20170103[/COLOR][/B]

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

I really needed these two days off. I felt as though I was pushing too hard to and regain ground....I'm going to be patient and let the healing process work.

[B][COLOR="red"]20170104[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow
10 Wall Push Ups :D

PT wants more ROM but stepped up my therapy to active strengthening and new drills. Let the pain...healing begin. :devil::rofl:

[B]WOD[/B]
We did another birthday WOD. This was for Jackie...
Begin with 47 Skater Jacks, then
5 RFT
1 Burpee Jack
19 KBS
*70 Jackknifes/Low Jacks/Goblet Squat Jack/Jumping Jack/Plank Jack
*new jack variation each rd.

Completed in 12 minutes

Re: Mike's Mad Log
 

[B][COLOR="red"]20170104 continued[/COLOR][/B]

[B]Conditioning[/B] 30 minutes of HIIT

[B][COLOR="Red"]20170105[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow

[B]Endurance[/B] :run:

I ran for about 20 minutes this morning. Started off running with my MOOV but the pace was too quick at the duration that I wanted. I have to experiment some with it to find a good cadence and decent distance.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170106[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill
4 Way Shoulder T Band Drill, yellow
10 Wall Push Ups

[B][COLOR="red"]20170107[/COLOR][/B]

[B]WOD[/B]
Every 6 Minutes for 24 Minutes
Alternating Movements Tabata Style
Squat Thrust
Snatch
Goblet Squat
Row, then 200m run and active rest

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170108[/COLOR][/B]

[B]Mobility [/B]
3x 30 second hold Standing Wand Abduction
"Fridge" Flexion Drills 16 oz

[B]Endurance[/B]:run:
2.2 miles

I tried some run/walk protocols this morning. Ran for 7 minutes, then walked for 1. Next, ran for 8 and walked for 1. The last portion of the run was all a brisk jog....

[B]Conditioning[/B] 40 Minutes of interval training

[B]WOD[/B]
20 Minute AMRAP
10 Butterfly Sit Ups
30m Sprint
30m Walking Lunges
30m Sprint
15 Burpees, then return

8 rounds-5 Burpees

Rest

10 rds
30:30
KBS 25#
Various Core Movements

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170109[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
UBE (upper body ergometer) 3 minutes forward/3 minutes backwards Level 1.5
3x2 Minutes Unloaded Scaption 7.5#
3x 10 second hold No Money drill, yellow band
4 Way Shoulder T Band Drill, red band
10 Wall Push Ups

I advanced to using bands on the No Moneys and was allowed to up my resistance on the 4 ways.

The rest of the day was root canal recovery, and stretching as I am super:super:sore from yesterday.