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

Michael A. Jones 03-21-2012 10:04 AM

Re: Mike's Mad Log
 
20120321

[I]Burgener WU[/I]

[B]WOD[/B]
2 RFT-20 ea

Hammer strikes
4 count leg levers
Push press 75#
4 count flutter kicks
Dips
K2E
Floor release PU
Burpees

15:20

[B]Post WOD[/B]
3 rds on the heavy bag 30:15

[B]Skills[/B]
20 minutes of DUs. I am focusing on 1 single, then double vs. 2 singles which I have been working on. Pretty good so far. I stringed 4 in a row!!!:D

Michael A. Jones 03-22-2012 12:08 PM

Re: Mike's Mad Log
 
20120322

It is a gorgeous day, so I went to a nearby park to WOD.

[I]1 Mile jog and stretching[/I]

[B]WOD[/B]

5 rds

300m run
10 KBS 50#
10 Monkey bar traverse
10 Box jumps
10 Sandbag G2S 80#

Skills
20 minutes of DUs. My new technique is working. I did 8 consecutive single to DUs!!!!:pepper:

Michael A. Jones 03-23-2012 08:25 PM

Re: Mike's Mad Log
 
20120323

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

Michael A. Jones 03-24-2012 01:15 PM

Re: Mike's Mad Log
 
20120324

[I]3x30 Good mornings 65#, 20 DL 135# and stretching[/I]

[B]WOD[/B]

5 RFT-5 ea

HSPU, KBS 70# and DL 225#

7:02

My daughter watched and cheered me on :) She even did HSPUs!!! She didn't have full ROM but she ws doing them alot better than I would have at 10 years old....:highfive: She has had an interest in CF but hasn't shown the committment....yet ;)

Post WOD
3 rds on the heavy bag 30:15

Michael A. Jones 03-25-2012 06:13 PM

Re: Mike's Mad Log
 
20120325

[I]Back squats
10x135, 5x 225#, Sampson stretch[/I]

[B]WOD[/B]

5x5 Back squats

I worked with 275# which is 80% of my 1RM

[B]Endurance[/B]
6 rds Rope singles 30:10

[B]Post WOD[/B]
6 rds on the heavy bag 30:10
2 rds
40 SU, 100 Supine heel touches, 40 crunches and 10 K2E

I had my daughter CF tonight since she didn't want to Zumba with the wifey...She did pretty good!!:kicking0:
[COLOR="Blue"][B]Jaedan's WOD[/B]

5 RFT
3 Burpees
5 PU
10 Lunges
10 Step ups 12"
7:51[/COLOR]

Michael A. Jones 03-26-2012 11:32 AM

Re: Mike's Mad Log
 
20120326

[I]Stretching[/I]

[B]Endurance[/B]

Tried out a running app by Endomondo today, and a new run route. I didn't push myself because I wanted to get a feel for the route. Besides, my legs
hurt from yesterday's WOD.....:D

3.63 miles in 34:47

Michael A. Jones 03-27-2012 04:35 PM

Re: Mike's Mad Log
 
20120327

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

Today was not a scheduled rest day. I was up late with my sick kid, and couldn't muster any desire to WOD.....:(

Michael A. Jones 03-28-2012 01:40 PM

Re: Mike's Mad Log
 
20120328

[I]Burgener WU[/I]

[B]Strength[/B]
Strict Press 4x4
135, 155, 170, 175(2) and 185(2)
I hadn't worked presses in a while and it showed....:ranting2: I'll need to get back to basics with them soon. My shoulder impingement has been bothering me a bit lately, so i've eased up on the upper body WODs.

[B]WOD[/B]
10 min AMRAP

4 Hang pwer cleans 95#
6 Double KB snatch 30#
8 Alternating DB press 50#

7 rds plus 4 cleans

[B]Skills[/B]
15 minutes of DUs. I managed 8 successful DUs by doing 1 single then 1 DU. I'm getting there:kicking0:

Michael A. Jones 03-29-2012 07:43 PM

Re: Mike's Mad Log
 
20120329

[I]Stretching[/I]

[B]Endurance[/B]

I did a quick 3 mile run today. I tried a new run route; hooked on scouting all the park trails available in my area. Didn't keep time. I just wanted to get some running in before the Jailbreak Race this weekend.

Gonna get dirty and have some fun!!:D

Michael A. Jones 03-30-2012 07:01 PM

Re: Mike's Mad Log
 
20120330

[B]ACTIVE REST DAY[/B]

I run the Austin Jailbreak in the morning, so I just did alot of active stretching, foam rolling and hydrating. Can't wait for the race!!! I did it last year and had a blast.

[B]Skills[/B]

15 mins of DUs


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