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

Michael A. Jones 03-03-2014 10:19 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140303[/COLOR][/B]

[B]Endurance[/B]:run:
I almost changed my mind about running this morning. I didn't expect it to be 25 degrees when I got up.
Just did a quick 1 miler in 7:57. I plan on doing some rowing later this week.

[B]Skills[/B]
I spent about 15 minutes practicing DUs. I was able to string together about 5 before disaster struck. My calves are not happy....:ranting2: lol

[B][I]SAMSON STRETCH, JUMPING JACKS AND 20 SQUATS[/I][/B]

[B]WOD[/B]
3 rds
5 DL 275#
15 DUs

Michael A. Jones 03-05-2014 08:15 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140304[/COLOR][/B]

Today was a light day. I wasn't really "feeling it", so I did a quick bodyweight WOD.

[B]WOD[/B]
2 rds
5 pull ups
10 floor release PU
20 lunges
30 flutter kicks

[B]Endurance[/B]
30 minutes of HIIT at the community center

[B][COLOR="red"]20140305[/COLOR][/B]

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

Michael A. Jones 03-06-2014 09:42 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140306[/COLOR][/B]

[B][B][I]1xCFWU[/I][/B][/B]

[B]WOD[/B]
4 rds
12 rung monkey bar traverse
12 KBS 1.5 pood
Run 300m
12 box jumps 24"

[B]Core[/B]
3 rds
40m farmer walk 160#:eek: My grip was pretty solid though....
10 K2E

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

Michael A. Jones 03-07-2014 01:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140307[/COLOR][/B]

[B][I]40 single unders, Sampson stretch and foam rolling[/I][/B]

[B]Endurance[/B]
1000m row with 6x 30:30 interval splits

[B]Strength[/B]:weight_l:
Front squats 3x5
225#

[B][COLOR="Silver"]NOTE:[/COLOR][/B]

I've done the last few WODs in my Nano 3.0s. They are awesome!!!:kicking0:

Michael A. Jones 03-08-2014 03:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140308[/COLOR][/B]

[B]Endurance[/B]
I led a 45 minute HIIT session at the park today in some light rain. Some folks seemed like they wanted to join in but stayed huddled in their cars....

Drill Sergeant used to say, "If it ain't raining, then we ain't training....":rofl:

[B]Skills[/B]
I put in 12 minutes of muscle up practice. I just worked my false grip, the pull and transition position. Next session, I'll have to take it someplace that I can hang my rings high enough.

[B]Strength[/B] :weight_l:
Bench press
4x4 205#

Michael A. Jones 03-09-2014 08:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140309[/COLOR][/B]

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

Michael A. Jones 03-10-2014 09:25 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140310[/COLOR][/B]

I had an excellent day off yesterday, and felt recharged. Time to get to work!!

[B]Skills[/B]

I did 20 minutes of goat work on the snatch balance. I really despised snatching but it's a necessary evil :evilsmile and I want to improve. I began work with my 4# trainer, and progressed up: 2-2-2-2 with 45-65-85-105#

I found that my overhead stability sucks....I stay nice and tight but my shoulders are an area that require more focus. I'm going to begin more strengthening there and see where it takes me.

[B]WOD[/B]
3 rds
4 hang snatch 45#
10 OH lunges 45#

Michael A. Jones 03-11-2014 06:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140311[/COLOR][/B]

[B][I]1 minute jumping jacks, Burgener WU and stretching[/I][/B]

[B]WOD[/B]
3 RFT
1 Burpee
5 G2S 75# sandbag
10 man makers 15#/hand
15 2" Rope slams
20 ball slams 10#
10:03

[B]Skills [/B]
Spent 10 minutes working on DUs. I strung 4 consecutives!!!!:pepper: May seem miniscule but to me it is awesomeness. I'm going to make it a point to try and get practice in daily. ;)

Michael A. Jones 03-13-2014 07:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140312[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

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

[B]Skills[/B]
12 minutes of DUs practice


[B][COLOR="red"]20140313[/COLOR][/B]

I planned to run a local 5k benefiting St. Jude's but the organizers didn't seem to have it together, so I left to go run on my own....

[B]Endurance[/B] :run:
2 miles in 16:48

[B]Strength[/B] :weight_l:
Snatch grip DL 5-5-3-3-1-1
135-145-155-165-175-185#

[B]WOD[/B]
4 rds
4 tire flips 330ish#
6 KBS 70#

[B]Skills[/B]
10 minutes of DU practice

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

Michael A. Jones 03-14-2014 02:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140314[/COLOR][/B]

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

[B]WOD[/B]
2 rds
10 ring pull ups
20 sit ups
10 lateral jumps 18#

[B]Skills[/B]
10 minutes od DU practice


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