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

Michael A. Jones 09-24-2012 09:03 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120924[/COLOR][/B]

[B]Endurance[/B]

After some stretching and 800m jog, I ran 2.07 miles in 19:22 with 20# vest.

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

[B]WOD[/B]
3 rds

6 C&P 115#
10 KBS 44#
12 box jumps 20"

Cooled down with a light 400m jog and stretching.

Michael A. Jones 09-25-2012 03:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120925[/COLOR][/B]

I had some planning issues with working out today but resolved them by just doing it.....Had my schedule but promised a friend that I'd accompany her to the gym in the afternoon.

[B]Endurance[/B]
10 mile bike ride in 49:37

[B]Conditioning[/B]
Went to circuit training with Brisa to keep her motivated. She will be moving soon, and I did not want to leave her hanging. Completed the 33 stations plus 6 in the 1 hour cap.

[B]Strength[/B]
Deadlifts

5x225 WU
5x260
5x300
5plus1x340

That additional rep took a lot of concentration and willpower. I didn't want to break form, and did not!! :pepper:I was pleasantly surprised that my grip held up....Been having an issue with my thumb for a few days.

Michael A. Jones 09-26-2012 11:00 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120926[/COLOR][/B]

[B][I]CFWU plus 10 KB press 35#[/I][/B]

[B]Strength[/B]
Press

5x95 WU
5x125
5x145
5plus1x165

[B]WOD[/B]
3 rds
5 PP 115#
5 Plyo PU on medball
10 High pulls 75#

Still rather sore from yesterday's circuit.....Was feeling it throughout this training session.

Michael A. Jones 09-27-2012 04:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120927[/COLOR][/B]

[B][I]Stretching, 2x40 rope singles, and standing leg curls[/I][/B]

[B]Strength[/B]
Squats

5x185 WU
5x230
5x265
5 plus 5x300 :holysheep:

I was pleasantly surprised that I did 10 full reps with 300#!!!! Didn't overwhelm me and felt fluid.

[B]WOD[/B]
CFFB WOD

5 RFT
7 BW Squats
7 20" box jumps~1:24

[B]Post WOD[/B]
3 rds

20 KB Russian twists 50#
20 sec planks
20 Reverse crunches

Michael A. Jones 09-28-2012 07:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120928[/COLOR][/B]

[B]Active Rest Day[/B]:rofl:

My wife convinced me to accompany her to a cardio kickboxing class. Her friend just received her cert, and she had her instructor come out.
Great freakin class!!! One hour of asskickory!!!!!!!:pepper:

Michael A. Jones 09-29-2012 06:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120929[/COLOR][/B]

[B][I]800 m jog, 40 jumping jacks, 20 squats and stretching[/I][/B]

[B]WOD[/B]

4 RFT
20 Single unders
10 Cleans 125#
5 KBS 50#
200m run

7:16

2 MINUTES REST

[B]Conditioning[/B]

4 rds on the heavy bag
60:20

Michael A. Jones 09-30-2012 06:44 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120930[/COLOR][/B]

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

Michael A. Jones 10-01-2012 09:16 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121001[/COLOR][/B]

Had a great rest day, and today was such a nice day. It was back to business!!

[B][I]800m job, stretching and light calisthenics[/I][/B]

[B]Endurance[/B]
8.25 mile bike ride in 42:15; it was a bit faster but I had troubles with my new IPhone. First time that I used my sports app and could stop the time.....:o

[B]Conditioning WOD[/B]

Decided to shake things up a bit by doing a FGB style workout. I called it "Fight Gone Ackward." My version had 30 second per five stations.

Rope Undulations, box jumps, push ups, KTE and squats 135#

Finished with 323 reps

Michael A. Jones 10-02-2012 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121002[/COLOR][/B]

[B]Conditioning[/B]

30 minutes of cardio boxing followed by 30 mintes of ab work.

[B]Strength[/B]
Deadlifts

3x225 WU
3x280
3x320
1x360*
2x350

*Failed on second pull, so I scaled down 10#s

I can tell by today's lifts that my upcoming 5/3/1 workouts are gonna be a beast!!!

Michael A. Jones 10-03-2012 06:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121003[/COLOR][/B]

[B][I]Burgener WU, shoulder pass-thrus and stretching[/I][/B]

[B]Strength[/B]
Press

3x95 WU
3x135
3x155
3x175

[B]Conditioning WOD[/B]

5 minute AMRAP
10 DB press 40#
5 Floor release PU
1 C&P 155#
6 rds


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