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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 01-18-2014 03:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140118[/COLOR][/B]

It was an absolute beaut of a day this morning!!! I couldn't wait to get out to the park.:kicking0:

[B]Endurance[/B] :run:
No participants showed for the run class, so I took off on an all terrain 5k. Found an excellent route, and will be using it more often. I finished in 28:11.

[B]Endurance Part Deaux[/B]
45 minutes of HIIT. I had some new folks who wanted to try my class out, and they loved it; strong couple, so we went HAM...:p

[B]Strength[/B] :weight_l:
Bench
8 185#
6 205#
4 225#
2 245#...struggled a bit but had a good push

[B]Core[/B]
2 rds
20 SU
20 Canoe twists w/ 45#

Michael A. Jones 01-19-2014 09:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140119[/COLOR][/B]

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

Michael A. Jones 01-20-2014 06:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140120[/COLOR][/B]

Today began as a lazy day but I finally got myself in gear....

[B]Strength[/B] :weight_l:
Deadlifts
3x3
320, 330 and 340#

[B]WOD[/B]
4 RFT
8 KBS 50#
10 Box jumps 24"

I finished in 2:25

[B]Conditioning[/B]
5 rds on the heavy bag with 60:15 splits

[B]Core[/B]
8x10 KTE :eek:

Michael A. Jones 01-21-2014 09:56 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140121[/COLOR][/B]

[B]Endurance[/B] :run:

Well, I set out to run 6 miles this morning. I didn't think that I had it in me....It's been since the fall of 2012 that I ventured that far.:yikes: Needless to say, I completed the run and in 25:22 which was a hell of a lot faster than I planned to run it.

[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Press Ladder
8-5-3-1-3-5-8
95,120,135, and 150

[B]WOD[/B]
3 rds
5 pull ups
5 KB high pulls 70#
10 rear fly 15#/hand

[B]Endurance Part Deaux[/B]
40 minutes of HIIT tonight in class

Michael A. Jones 01-22-2014 09:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140122[/COLOR][/B]

[B]Strength[/B] :weight_l:
Box Squats

3x3 270#

[B]WOD[/B]
For time: 20 thrusters 80#

29 seconds

[B]Endurance[/B]
I will conduct 40 minutes of HIIT later at the lake ;)

Michael A. Jones 01-23-2014 07:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140123[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]WOD[/B]
2 rds
10 sandbag shoulderings 65#
20 floor release PU
30 rope slams
50 flutter kicks

[B]Conditioning[/B]
4 rds on the heavy bag with 90:30 splits

Michael A. Jones 01-24-2014 07:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140124[/COLOR][/B]

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

Michael A. Jones 01-25-2014 10:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140125[/COLOR][/B]

[B]Endurance[/B] :run:
Ran 2 miles in 16:47. Didn't want to do a long run cuz I was still aching from Tuesday's run.....:o

[B]Endurance Part Deaux[/B]
40 minutes of HIIT

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds
8 KB snatch, left 50#
10 bearhug squats 65#
8 KB snatch, rt 50#
10 ball slams 10#

Michael A. Jones 01-26-2014 05:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140126[/COLOR][/B]

Today was going to be an active rest day, but my wife convinced me to accompany her to a Zumba event. It was a fundraiser for a disabled Zumba instructor who was in an auto accident and lost her vehicle and motorized wheelchair. How could I say no...?

[B]Endurance[/B]

Two hours of Zumba was more than enough for me!! :pepper: I've been to other events but today's instructors opened a case of whoop a$$ on me:eek: I think I burned about 1000 cals easily.....

Michael A. Jones 01-28-2014 04:41 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140127[/COLOR][/B]

Tech errors kept me from posting my workout last night....

[B][I]10x135# bench, 15 push ups and 1 minute singles[/I][/B]

[B]Strength[/B] :weight_l:
Flat Bench
3x10 185#
Iso wide arm bench 10x245#, 10x265# and 10x295#
Incline bench 3x10 135#
Tri pull down 3x10 80#
3x15 dips

[B]Conditioning[/B]
4 rds rope slams with 30:30 splits
4 rds on the heavy bag with 45:15 splits


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