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

Michael A. Jones 12-07-2018 09:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181206[/COLOR][/B]

[B]Endurance[/B] :run:

I pushed myself hard during my run, and finished a 5k in 25:21; second best time ever. :kicking0:

I could have gotten a personal best because I reserved too much on mile one....

[B][COLOR="red"]20181207[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Warmed up by following [url]https://www.youtube.com/watch?v=atWyjyRIeEU[/url] (WSF)
Front Squats
Power Sets
5x5 @ 55%plus
175#

[B]Mobility[/B]
AthleanX Band Pull Aparts
SmashweRx Coracoid
SmashweRx Biceps Tendonitis Hack [url]https://www.youtube.com/watch?v=gvc38XBYwlE[/url] (WSF) :evilsmile

Michael A. Jones 12-09-2018 10:39 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181208[/COLOR][/B]

[B]WOD[/B]
10 RFT
5 Snatch, left and right, 30#
5 Push Jerk with Lunge, left and right
10 Mountain Climbers
10 Push Up
5 Standing DB Deadbugs, left and right [url]https://www.youtube.com/watch?v=Ros5jq3VgoY[/url] (WSF); dumbbell was held overhead in a standing position :evilsmile

22:50

[B]Mobility and Strength[/B]:weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Athlean X Physioball
AthleanX Band Pull Aparts
Crossover Symmetry Recovery, 8 reps [url]https://www.youtube.com/watch?v=BfgTLAfBrh8[/url] (WSF)

[B][COLOR="red"]20181209[/COLOR][/B]
[B]Weightlifting[/B] :weight_l:
Weightlifting
Bench Press
Strength Sets
4x2 90%plus
235#

Power Sets Plus (additional reps per set)
5x10 52%
135#

[B]Endurance[/B] :run:
100s workout on the track; sprint the straight a ways and jog the curves.

I did 1 mile in 8:50.

Michael A. Jones 12-10-2018 09:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181210[/COLOR][/B]

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

Michael A. Jones 12-11-2018 09:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181211[/COLOR][/B]

[B]Endurance[/B] :run:

Ran 2 miles in 17:08

[B]Circuit Training[/B]
DB Complexes- 6 rounds, 6 reps each
[I]Alternate 200m run and Farmer's Walk each round[/I]
Romanian Lunge, 30x2#
DB Squat Thrusts
Alternating Rows
Reverse Lunge
Clean
Front Squat
Renegade Row

Rack Curtsy Squat
Push Press
Cossack Squat
High Pulls
Pendulum
Split Jerk
Single Leg Deadlift

This workout was abysmal!! :censored: But, I finished under the time cap of 45 minutes. :kicking0:

[B]Conditioning[/B] 25 minutes of interval training

Michael A. Jones 12-13-2018 08:34 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181212[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
3x7 75%
285#

Cleans
4x8 70%+
135#

[B]WOD[/B]
20 RFT
5 KBS, 70#
10 Hand Release (HR) Push Up
20 Sit Up

23:26

Michael A. Jones 12-14-2018 01:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181214[/COLOR][/B]

[B]Weightlifting [/B]:weight_l:
Strict Press
Power Sets
5x3 @ 55%
85#

[COLOR="red"][B]REDWOD 12.14.18[/B][/COLOR]
20 MINUTE AMRAP
4 Front Rack Lunges (R/L=2)
6 Push Press
8 Front Squats
10 Bear Crawl Bag Drags (R/L=2)

8 Rounds Plus 18 with 60# bag.

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 12-17-2018 09:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181213[/COLOR][/B]

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

[B][I]Not sure why I forgot to post....[/I][/B]:shrug:

[B][COLOR="red"]20181215[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP

1 Minute KB V Sit, 40#
15 Taters
15 KB Cleans

10 rounds

[B][COLOR="red"]20181216[/COLOR][/B]

[B]Endurance[/B] :run:

5 mile run in 43:23. I didn't scan my watch to monitor my pace. It felt good to just run....

[B][COLOR="red"]20181217[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

Michael A. Jones 12-18-2018 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181218[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squats
Strength Sets
3x3 85%plus
315#

Hypertrophy Sets
4x4 75%
277#

Auxiliary Work
The Goblet Squat Ramp-Up And Test from Bodybuilding.com
Goblet squat 5-7 sets of 5 reps, starting with 10 pounds and moving up in increments of 20 pounds, resting for 45-60 seconds between. Then, 1 set of 25 reps with half of your body weight.
I scaled down....
Goblet Squats
5x5
35, 44, 52, 61, 70#

1x25 105#

Monster Walks [url]https://www.youtube.com/watch?v=-TAWP__suyU[/url] (WSF)
4x12 Steps

Athlean X Calves [url]https://www.youtube.com/watch?v=MuD58rqj8SE[/url] (WSF)

Seated Calf Press
3x20, 210# :evilsmile

[B]Mobility[/B]
AthleanX Band Pull Aparts

Michael A. Jones 12-20-2018 09:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181219[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
Power Sets
5x5 55%
143#

[B]WOD[/B]
I programmed a FGB variant which adds a movement each round. I titled it "Snowball Fight."

3 Rounds For Total Reps in 20 minutes

1 minute KBS, 50#
1 minute Jumping Jack Press
1 minute Box Jumps, 22"
1 minute Toe Touch
1 minute Single Unders
1 minute Rest

Additional movements
Ball Slams, 20#
Holiday Busters ( Burpee with Two Lunges and Three Hops) :evilsmile

I didn't really count reps....

[B][COLOR="red"]20181220[/COLOR][/B]

[B]Endurance[/B] :run:
5k in 26:28

[B][COLOR="SeaGreen"]Christmas WOD[/COLOR][/B]
[B][COLOR="red"]Naughty List[/COLOR][/B]
For Time

800m Run
25 Snatch, l&r, 35#
25 Goblet Squats
600 m Sugar Rush
25 Push Press, l&r
25 Sit Ups
400m Run
25 Pull Ups
25 Single Leg Deadlifts, l&r
200m Run
25 Squat Cleans, l&r
25 Holiday Busters

31:15

Michael A. Jones 12-21-2018 08:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20181221[/COLOR][/B]

[B]Active Rest Day[/B]:kicking0:

[B]Recovery and Mobility[/B]
Qigong [url]https://www.youtube.com/watch?v=UZhwW_wBP6c[/url] (WSF)
Athlean X Physioball
AthleanX Band Pull Aparts
Movement Lab Drills [url]https://www.youtube.com/watch?v=aqv9kB9G5DI[/url] (WSF)


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