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

Michael A. Jones 06-22-2012 09:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120622[/COLOR][/B]

[B]Endurance[/B]

Rode about 12 miles in 1:12.....I went to the only trail that I haven't been to this morning. It was a good workout because it had some steep switchbacks. Burned about 800 cals and worked the legs out.

[B]WOD/Skills[/B]

OHS 3-3-3-3
75, 95, 115 and 125

OHS have been the thorn in my side forever.....I've watched about ever video posted and read numerous articles. Nothing seems to be working. I can press over 200 and squat over 300 but cannot master this movement...WTH!?I guess that is why I have steered clear of this movement. Sad but true.

I'll stop being a punk and just apply myself more.:crybaby0:

"A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success." ~Elbert Hubbard

Michael A. Jones 06-23-2012 08:28 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20120623[/B][/COLOR]

I wanted to work some strength but also technique, so I went with the following:

[B]Strength/Skills[/B]

Cleans
8x135#
4x185#
2x215#

I still need alot of work. I feel like I am over thinking the movements and I notice that I am still pulling too much with my arms.....More practice to come.

[B]WOD[/B]
For Time
10-5-1
Cleans 135#
KBS 70#
dips
SU
DU
FRPU

1:57 and rested 2 minutes
1:04 and rested 1 minute
Last set was in 29 seconds

Michael A. Jones 06-24-2012 02:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120624[/COLOR][/B]

[B]Strength[/B]

DL 3x2 375#

This was the heaviest that I've done in months. Pretty decent pulls but my hand strength sucked!!:ranting2: I definitely need to get that back in order to PR again.
I had planned to do the CFT next month but decided to postpone until mid-August; I have to regain some of my strength lost over the last few months....

[B]WOD[/B]
4 rds

3 DL 305#
10 KBS 50#

[B]Post WOD [/B]
4 rds of 120:30 on the heavy bag

Michael A. Jones 06-25-2012 08:56 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120625[/COLOR][/B]

[B]Endurance[/B]

3.11 mile run in 30 minutes......

[I]CFWU plus 5x225 back squats[/I]

[B]Strength[/B]

Back squats 4x4
285#

I watch an excellent video covering stretching the glutes, hams and calves for squatting. It paid off!! My lifts were more fluid and I didn't feel the usual pain and stiffness.
Link is here: [url]https://www.againfaster.com/blog/2011/12/05/stretching-improve-squats/[/url] (WFS)

Michael A. Jones 06-26-2012 09:48 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120626[/COLOR][/B]

[B]Endurance[/B]

Biked 10.20 for time
49:47

I bested my 10 mile time by 10 minutes:kicking0: I have a good route, so I'll use it for time trials.

[B]Strength[/B]

2x5 DB press 50#
2x5 Alt. DB press 50#
5 Strict press 135#
5 Half press 155#
5 Rear delt flies 115#
5 " " 135#
5 " " 150

Michael A. Jones 06-27-2012 06:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120627[/COLOR][/B]

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

I've been going strong for the last few days but my body is telling me to rest. I'm getting past that stubborness that the military "taught" me.....My "good knee" has been telling me to slow down for two days.

I may take an active rest day tomorrow, and hit it hard after that.....:evilsmile

Michael A. Jones 06-28-2012 07:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120628[/COLOR][/B]

[B]Active Rest Day[/B]

My knee was still plaguing me, so I took today to ice it and give myself a break.

[COLOR="Lime"]Heavy bad session[/COLOR]
6 rs 120:30

[COLOR="lime"]Tabata style jump rope[/COLOR]
6 rds 30:30
245 reps

Michael A. Jones 06-29-2012 09:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120629[/COLOR][/B]

[B]Endurance[/B]

I rode 10.2 miles with the wife today. Was far slower than my usual pace but did get a decent workout.

[I]CFWU [/I]

[B]Strength[/B]

Deadlift 10 ea

185-195-215-220-225

Michael A. Jones 06-30-2012 02:56 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120630[/COLOR][/B]

[B]Endurance[/B]

My planned 10 mile bike ride turned into a 3.2 miler courtesy of one, large staple in my rear tire......:mad: Luckily, I was not too far out from home. Had to call the wife to come retrieve me.

[I]CFWU plus 5x225 back squats, and stretching[/I]

[B]Strength[/B]

Back squats 3x3
295#

I felt pretty strong throughout the lifts. I may have to go for a new PR next session. My legs are good but I'm concerned about my knee at this point....

Michael A. Jones 07-01-2012 08:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120701[/COLOR][/B]

I wanted to go out for a run but spent the day with the Family:) Besides, the t-storms were pretty fierce today......:yikes:

[I][B]Burgener WU plus CFWU[/B][/I]

[B]WOD[/B]
10 minute AMRAP

5 Shoulder shrugs 205#
5 DB press 50#
5 PP 75#

8+5+1

[B]Post WOD[/B]
5x20 SU
2x50 flutter kicks
4x10 K2E

8 rds 45:10 on the heavy bag


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