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

Michael A. Jones 01-11-2012 09:48 PM

Re: Mike's Mad Log
 
20120111

CF Mainsite WOD

[B]Filthy Fifty[/B]
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders :devil:

Sub'd the DUs and did 4 singles for every DU. Completed in 27:56.

Michael A. Jones 01-12-2012 05:33 PM

Re: Mike's Mad Log
 
20120112

[B]Back Squats[/B]

3-3-3-3-3

I was determined to break into the 300 realm with these lifts tonight, so I pushed myself. I began with a modest 225# for the first set and went with the following breakdown:
225-245-265-285-300

I felt strong on the last set and decided to increase the weight to 315#. What do ya know....I Pr'd my frickin back squats!!!!:highfive:

I took the pointers from David Lipson, and combined high and low bar squats. I'm nowhere close to his max but I got mine:pepper:

Michael A. Jones 01-13-2012 11:24 PM

Re: Mike's Mad Log
 
20120113

[B]Strength WOD[/B]

5 Rds
10 HSPU
10 Push press 115#
10 Dips

A friend convinced me to start working a heavy bag; he's an amateur boxer, so I picked up some Everlast neoprene cardio gloves today, and rigged up a homemade bag. Used an Army duffle with foam pad on interior and filled with old uniforms (stuff).

I did five (5) rounds. Worked 60 seconds with 30 second breaks. I give boxers props because it was a smoker. I loved it, so I'll be doing it more often. Might invest in an actual bag.

Michael A. Jones 01-14-2012 07:41 PM

Re: Mike's Mad Log
 
20120114

[B]Hybrid WOD[/B]

4 RFT
50m Farmer's walk 50#
200m run
6 Sandbag shoulderings 80#
50m SB carry 80#
6 Burpees

11:00

Worked some more on the heavy bag for more cardio and endurance. Did what I read was called the 30-30-30 or something to that affect. Basiclly, it was a Tabata boxing WOD w/o counting totals....Anyhow, did 8 rounds at max effort with 3 left leg forwad, 3 right leg forward and 2 punching while jogging in place. I need to find some more cardio based heavy bag WODs. I'm really liking this stuff :D

Michael A. Jones 01-15-2012 07:25 AM

Re: Mike's Mad Log
 
20120115


I built a push sled a week or so ago, but hadn't taken her out.....Well, today was the day. I packed up and went to a local school that had a long, open roadway. I was surprised hold good the sleds can be!! I only spent $3 at Home Depot and got an awesome product. I'll post a picture later....

WOD
7 rds
100m Sled push 130#
10 Push ups
15 KBS 35#

Richard Macaulay 01-15-2012 07:43 AM

Re: Mike's Mad Log
 
[QUOTE=Michael A. Jones;1023417]20120115


I built a push sled a week or so ago, but hadn't taken her out.....Well, today was the day. I packed up and went to a local school that had a long, open roadway. I was surprised hold good the sleds can be!! I only spent $3 at Home Depot and got an awesome product. I'll post a picture later....

WOD
7 rds
100m Sled push 130#
10 Push ups
15 KBS 35#[/QUOTE]

Hey mate, log looks great. What programming are u following?

Richard

Michael A. Jones 01-15-2012 09:07 AM

Re: Mike's Mad Log
 
[QUOTE=Richard Macaulay;1023420]Hey mate, log looks great. What programming are u following?

Richard[/QUOTE]

Not really following a particular program. I use different ideas and do alot of "what I'm feeling". I have been guilty of training to strenghts, and not weaknesses but plan to remedy that. Like, I suck at DUs and OHS:rofl: I occassionally follow the CF mainsite. I may start CFFB this Spring though.

Michael

Michael A. Jones 01-15-2012 09:17 AM

Re: Mike's Mad Log
 
[QUOTE=Michael A. Jones;1023417]20120115


I built a push sled a week or so ago, but hadn't taken her out.....Well, today was the day. I packed up and went to a local school that had a long, open roadway. I was surprised hold good the sleds can be!! I only spent $3 at Home Depot and got an awesome product. I'll post a picture later....

WOD
7 rds
100m Sled push 130#
10 Push ups
15 KBS 35#[/QUOTE]

[B][I]NOTE[/I][/B]: I did this WOD with a 20# vest. Forgot to post that earlier.....

Michael A. Jones 01-16-2012 08:14 AM

Re: Mike's Mad Log
 
20120116

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

Michael A. Jones 01-17-2012 02:24 PM

Re: Mike's Mad Log
 
20120117

Back to work!!! Had a great rest day yesterday :)

Did an usual afternoon workout today. I was feeling lazy, so I decided to workout.

[B]Strength and Endurance[/B]
3 rounds
DB Complex 3x3 ( Bent over rows, clean and press and thrusters)55#
NOTE: Cycled these unbroken At least, I tried....:p
4 Push press 135#
10 SDLHP 75#

[B]Cardio[/B]
8 rounds on the heavy bag
90:40

I guess it is time to run.....Tomorrow, I'm shooting for 3-4 miles.


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