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

Michael A. Jones 09-04-2012 10:00 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120904[/COLOR][/B]

[B]Endurance[/B]

10.25 mile ride in 51:29


[B][I]CFWU plus 10 50# ride it downs[/I][/B]

[B]Strength[/B]
DL
5x185 WU
5x245
5x285
5x305

[B]WOD/Assistance work[/B]
3 rds

5 KBS 70#
5 Hip bridges 205#
10 Good morns 45#
10 back extensions
10 Box jumps

Michael A. Jones 09-05-2012 05:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120905[/COLOR][/B]

[B]Endurance[/B]

Attended the agility session at the fitness center today. I completed the 33 station rotation plus 4 more. It was a smoker since moving to 60 mins vs 45 mins.

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

[B]Strength[/B]
SP

5x95 WU
5x120
5x140
5x165

[B]WOD/Assistance work[/B]

3x20 Alternating DB press 60#
3x10 Seated tri pressdown 190#

Michael A. Jones 09-06-2012 12:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120906[/COLOR][/B]

[B]Endurance[/B]

Attended the circuit training class at the fitness center. I was planning to run with a friend of mine, but our times got crossed....:( Anyhow, I completed 33 stations plus 3 additional.

[B][I]Stretching, 10 OHS 75#, and 30 rope singles [/I][/B]

[B]Strength[/B]
Squats

5x135 WU
5x215
5x245
5 plus 2x280

I felt pretty good on all the lifts. I haven't been unleashing the beast, and pushing harder lately. Time to do so. I'm just reluctant sometimes because I don't want to set myself back by getting injured.....

This week caps off another cycle of 5/3/1. As I stated in a previous post, I was hoping for more gains in strength but I'm patient. I'm sticking to my guns and completing several more cycles and go from there.
[I][COLOR="Blue"]"Rome wasn't built in a day."[/COLOR][/I]

Michael A. Jones 09-07-2012 11:39 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120907[/COLOR][/B]

[COLOR="red"][B]TGIF!!!! [/B][/COLOR][B]REST DAY[/B] :yawn:

Michael A. Jones 09-08-2012 08:50 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120908[/COLOR][/B]

I was really burnt yesterday, so I just relaxed and took it easy; DID NADA!!!!:D
I woke up refreshed and ready to tackle the day. Got my bike ready and headed out.

[B]Endurance[/B]

I broke my 10 mile biking PR with a time of 46:10!!!:pepper: Finished with 10.2 miles in 47:30; cruised the last .2 :rofl:

[B]WOD[/B]
4 RFT

6 C&P 95#
6 Front squats 135#
6 Pull ups
10 Body rows~ 4:44

Michael A. Jones 09-09-2012 06:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120909[/COLOR][/B]

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

Michael A. Jones 09-10-2012 08:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120910[/COLOR][/B]

Ugh!! Today seemed like the longest day in history....Almost didn't hit the gym tonight but I know better....#FEELING#GASSES :yawn:

[B][I]2 rds 10 push ups, 10 SU, 10 Squats, stretching and 1 minute rope jump[/I][/B]

[B]WOD[/B]
5 rds

10 K2E
30m farmers walk 170#
10 KBS 50#
10 Ball slams 15#

[B]Post WOD[/B]
4 rds on the bag
40:10

It's def time to sleep. It's been extremely cool in the a.m., so cannot decide if I'll ride or run tomorrow.....:shrug:

[B][COLOR="Blue"]"It's not about having time. It's about making time."[/COLOR][/B]

Michael A. Jones 09-11-2012 09:01 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120910[/COLOR][/B]

[B]Endurance[/B]

6.3 mile ride in ideal weather!!!! 69 degrees and sunny today. Finished up in29:23.


[B][I]CFWU plus 10 50# ride it downs[/I][/B]

[B]Strength[/B]
DL
3x225 WU
3x260
3x305
3 plus 3x335

Felt pretty damned strong on all lifts. No time for assistance work now. It's gonna be one of those days.....:cool:

Michael A. Jones 09-12-2012 07:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120912[/COLOR][/B]

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

[B]Strength[/B]
Press
3x95 WU
3x135
3x150
3 plus 3x165

I was really dragging a$$ today.....I need to rethink my diet which I believe is affecting my workouts.

[B]WOD[/B]

5 rds
5 Snatch 75
10 KB push ups
10 KB Press 35#

Michael A. Jones 09-13-2012 07:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120913[/COLOR][/B]

[B][I]1 minute jump rope, 10 OHS 45#, 20 knee to butt kicks, 20 12" box jumps and stretching[/I][/B]

[B]Strength[/B]
Squat
3x225 WU
3x235
3x265
3 plus 4x295


[B]WOD[/B]

3 RFT
5 Front squats 185#
10 K2E
10 Good morns 45#
2:57


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