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

Michael A. Jones 09-04-2013 09:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130903[/COLOR][/B]

[B]Endurance[/B]

Conducted a more intense HIIT class. My kid was there and a gentleman who is very active, so I ramped it up. 30 minutes total workout time.


[B][COLOR="red"]20130904[/COLOR][/B]

Receieved some more running tips and pointers, so I decided to put them to use. Besides, I need the release.

[B]Endurance[/B] :run:

Ran 2 miles in 15:58. I had to look at a new park location for work, and ran to it in 8:09. I did a brisk walk to look at the amenities, then ran back in 7:47.

I shortened my stride and ran more on my forefoot. It felt good and my time were respectable.:)

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

[B]WOD[/B]
3 rds
5 power cleans 125#
5 KBS 70#
10 Box jumps 18"

[B]Endurance Part Deaux[/B]
I'll lead HIIT tonight at the park. I'm looking for 40 minutes for that session.

Michael A. Jones 09-05-2013 06:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130905[/COLOR][/B]

I was wiped out from yesterday's workout and my HIIT and Kid Fit classes!!!:yikes:

Rain kept me from riding, so I did nothing in the a.m. I was going to get in some lifting though.

[B][I]30 jumping jacks, 20 "ride it downs", and stretching[/I][/B]

[B]Strength[/B] :weight_l:
Front squat
5x4 185#

Michael A. Jones 09-07-2013 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130906[/COLOR][/B]

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


[B][COLOR="red"]20130907[/COLOR][/B]

[B]Endurance[/B] :run:

The family and I ran the ROC Race up in Austin this morning with some friends. It was a good course with cool obstacles.

[B]WOD[/B]
4 rds
4 sandbag G2S 50#
6 sandbag halos 45#
8 DB presses 25#/arm

Michael A. Jones 09-08-2013 06:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130908[/COLOR][/B]

[B]Active Rest Day[/B]

I did some light yoga and strecthing this afternoon. I plan to go for a 3 mile run in the a.m.

Michael A. Jones 09-09-2013 09:20 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130909[/COLOR][/B]

It was a gorgeous morning with a slight breeze and 72 degrees!!! I couldn't pass the opportunity up, so I dropped my daughter at school and headed out for a run.

[B][I]400m jog and stretching[/I][/B]

[B]Endurance[/B] :run:

Ran 3 miles in 23:59. The longest that I've done in a while. It seems like I haven't lost as much as I suspected although the last mile was rough....I still ran it in 8:14. :pepper:

Worked my stride again and tried to focus on relaxing more. So far, my changes have been productive.

[B]WOD[/B]
4 RFT
6 KB snatch 30#, right
6 KB high pulls 70#
6 KB snatch 30#, left
10 K2E
10 KBS 50#

6:08

[B]Core[/B]
50 crunches

Michael A. Jones 09-10-2013 08:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130910[/COLOR][/B]

[B]Endurance[/B]

Taught a great HIIT class tonight!! Not as intense but good. I had a gentleman who hasn't workout in a while, so we're taking baby steps.

Michael A. Jones 09-11-2013 08:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130911[/COLOR][/B]

[B]Endurance[/B]

I began my day by wishing my daughter a Happy Birthday, then honoring those brave men and women who perished in the Twin Towers twelve years ago.

I climbed 1904 stairs over two ascents of the Tower of the Americas. It was part of the inaugral San Antonio 110 9/11 Memorial Climb.

[url]http://www.sanantonio110.com/[/url] (WSF)

Tonight, I taught a 40 minute HIIT class.

Michael A. Jones 09-12-2013 10:15 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130912[/COLOR][/B]

I was much too sore to even think about running this morning...:p

[B][I]15 minutes of yoga, stretching and 10x135# on the bench[/I][/B]

[B]Strength[/B] :weight_l:
Bench
10x185#
5x205#
2x225#

[B]Assistance Work[/B]
3x20 band flys
3x10 floor release push ups
3x15 KB floor presses 30#/arm

[B]Conditioning[/B]
2 rds on the heavy bag with 3 min:30 splits

Michael A. Jones 09-13-2013 08:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130913[/COLOR][/B]

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

Michael A. Jones 09-14-2013 04:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130914[/COLOR][/B]

[B]Conditioning and Endurance[/B]

Led a 40 minute conditioning circuit and 20 minute HIIT class at the park this morning.

Brought some XFit movements to the folks that attended. They were a little apprehensive but loved them once they began.

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

[B]WOD[/B]
3 rds
5 pull ups
10 snatch 65#
10 OHS 65#

I really need to step up my game with OHS....:(

[B]Core[/B]
3x20 oblique KTE


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