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-   -   M&M's Log (https://board.crossfit.com/showthread.php?t=49070)

Michael Maurice 06-27-2013 08:40 AM

Re: M&M's Log
 
21-15-9-3
Front Squat 135#
Sit Ups
8:12

Michael Maurice 06-27-2013 08:44 AM

Re: M&M's Log
 
Run 6x800m with 2min rest between
Keswick to Ashford Dunwoody out and back
1 - 3:49
2 - 3:13
3 - 4:00
4 - 3:29
5 - 4:19
6 - 3:33

Michael Maurice 06-28-2013 08:02 PM

Re: M&M's Log
 
21-15-9-3
Pull Ups
Push Ups
6:22

Michael Maurice 07-01-2013 05:53 PM

Re: M&M's Log
 
Run 30min @ 80%
3.64m

Michael Maurice 07-02-2013 07:47 PM

Re: M&M's Log
 
Run Tabata 8rds :20 on/:10 off

then

5rds FT
5 Deadlifts 185#
25 Sit Ups
8:20

Michael Maurice 07-03-2013 12:34 PM

Re: M&M's Log
 
10rds FT
10 Push Ups
10 Sit Ups
10 Squats
10:36

Michael Maurice 07-06-2013 11:16 AM

Re: M&M's Log
 
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 9 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 18” box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps)
97+93+82=272

Michael Maurice 07-08-2013 02:33 PM

Re: M&M's Log
 
“Bruck”
Pack
Four rounds for time of:
Run 400 meters
135 pound Back squat, 15 reps
95 pound Jerk, 15 reps
25:45

Michael Maurice 07-08-2013 02:35 PM

Re: M&M's Log
 
Yoga Stretching 20min

Michael Maurice 07-10-2013 04:39 PM

Re: M&M's Log
 
Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Pull-up
Box jump, 18 inch box
Sit-up
7:47

Michael Maurice 07-11-2013 03:13 PM

Re: M&M's Log
 
4rds FT
Run 400m
25 Push Ups
13:17

Michael Maurice 07-12-2013 04:06 PM

Re: M&M's Log
 
Deadlift 10x2 on :60sec @ 225

Michael Maurice 07-14-2013 06:49 PM

Re: M&M's Log
 
Run 10k
Keswick to Ashford Dunwoody & back
56:00

Michael Maurice 07-15-2013 10:17 AM

Re: M&M's Log
 
Front Squat 3-3-3-3-3
185-205-215(fx1)-185-185

Michael Maurice 07-16-2013 05:52 PM

Re: M&M's Log
 
21-15-9
Deadlifts 65#
Hang Power Cleans 65#
Push Presses 65#
6:37

Michael Maurice 07-18-2013 07:34 AM

Re: M&M's Log
 
CrossFit Total

Shoulder Press, 1 rep - 125
Back squat, 1 rep - 225,275(f),245,255,265
Deadlift, 1 rep - 265,295,315,330(f)
705

Michael Maurice 07-20-2013 10:57 AM

Re: M&M's Log
 
95 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 18 inch box
10 Muscle-ups (or progressions)
25 pound dumbbell Push press / push jerk, 20 reps
20 Double-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

Michael Maurice 07-20-2013 11:00 AM

Re: M&M's Log
 
Run 5k
Battle for Atlanta
22:50
1 - 6:47
2 - 7:22
3 - 7:47

Michael Maurice 07-22-2013 07:49 AM

Re: M&M's Log
 
Pack:
Three rounds for time of:
95 pound Hang power cleans, 15 reps
15 Burpees
8:55

Michael Maurice 07-23-2013 07:55 AM

Re: M&M's Log
 
Nancy
5 Rds FT
Run 400m
15 x Overhead Squat 65lb
16:46

Michael Maurice 07-24-2013 02:15 PM

Re: M&M's Log
 
Run 7 miles
1:04
1-8:35
2-8:47
3-8:56
4-9:44
5-9:23
6-8:58
7-10:23
Avg HR - 145

Michael Maurice 07-27-2013 09:45 AM

Re: M&M's Log
 
Pack
Rope climb, 5 ascents
95 pound Clean and jerk, 5 reps
Rope climb, 4 ascents
105 pound Clean and jerk, 4 reps
Rope climb, 3 ascents
115 pound Clean and jerk, 3 reps
Rope climb, 2 ascents
125 pound Clean and jerk, 2 reps
Rope climb, 1 ascent
135 pound Clean and jerk, 1 rep

Michael Maurice 07-27-2013 09:48 AM

Re: M&M's Log
 
Pack
21-15-9 reps for time of:
Sit up Wall ball, 6-8 pound ball - Only had a soccer ball to use
Wallball “2-fer-1s”, 15 pound ball
7:52

Michael Maurice 07-28-2013 09:49 AM

Re: M&M's Log
 
“Tabata This!”

Tabata Run - .54m
Rest 1 minute
Tabata Squat - 117
Rest 1 minute
Tabata Pull-up - 36
Rest 1 minute
Tabata Push-up - 59
Rest 1 minute
Tabata Sit-up - 68

Michael Maurice 07-30-2013 08:02 PM

Re: M&M's Log
 
Pack
135 pound Front squat, 20 reps
30 Box jump, 24 inch box
40 Kettlebell swings, 1 pood
50 Wall ball shots, 15 pound ball
8:54

Michael Maurice 07-31-2013 08:05 AM

Re: M&M's Log
 
Pack
For time:
100 Double-unders
Run 100 meters
Rope climb, 2 ascents
Run 100 meters
85 pound Front squat, 20 reps
Run 100 meters
100 meter Farmer carry, 35 pound dumbbells
35 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters
13:06

Michael Maurice 08-03-2013 05:42 AM

Re: M&M's Log
 
Pre WOD
10-1 Ladder
KB Swing 15-50#DB
Toes to Bar
Scorpian
Use a heavier KB each round.

WOD
On the :90
5 Deadlift for 5:00 @ 75%1rm
235#

Post WOD
With an empty bar practice OHS
4×5 Perfect OHS
400m Cool Down Jog

Michael Maurice 08-03-2013 08:34 AM

Re: M&M's Log
 
Pre WOD
Tabata Ball Throws
Toss Ball ~5 yards. Max round 5

WOD
3 Rounds
15 Hang Clean 95
50 Double Under
9:52

Post WOD
3:00 Plank Hold, break as needed
30 Perfect Ring Row
30 Perfect Push Up

Michael Maurice 08-04-2013 08:43 AM

Re: M&M's Log
 
Run 8.4m
Avg HR - 142
1 - 8:42
2 - 9:29
3 - 8:55
4 - 11:55
5 - 8:59
6 - 9:09
7 - 9:06
8 - 10:01
.4 - 3:28
1:19 - 9:27/mi

Michael Maurice 08-06-2013 08:10 PM

Re: M&M's Log
 
2x Push Press on the min for 10min @105

Michael Maurice 08-13-2013 06:16 PM

Re: M&M's Log
 
Pre WOD
On the :30 for 5 minutes.
2 Strict Chin Ups
4 Perfect Push Ups
6 Air Squats

WOD For time:
400m Run-Buy In
3×5 16kg
Swing-Russian
Swing-American
Clean and Squat (5 Rt/5Lft)
Snatch (5 Rt/5Lft)
Halo (5 rt/5lft)
Toes to Bar
400m Run - Cash Out
15:21

Post WOD
3x:30 Prone Cobra
3×3 OHS Sots Press Combo
Stretch

Michael Maurice 08-14-2013 05:44 PM

Re: M&M's Log
 
Pre WOD
1:00 of Sit Up/Ball Toss
1:00 of Burpee
1:00 of Jump Rope
Rest 1:00 Between Stations

WOD - Jackie
1050m Run
50 Thurster 45#
30 Pull Ups
10:50

Post WOD
Stretch

Michael Maurice 08-15-2013 06:55 AM

Re: M&M's Log
 
Pre WOD
6:00 Jump Rope Work
Move for 6:00.

WOD
OHS Warm Up
3×5 Light OHS Building Up to
5×3 @ 75% 1RM - 115#
Rest 2-3:00 Between Sets

Michael Maurice 08-17-2013 11:12 AM

Re: M&M's Log
 
Pre WOD
5×5 SLDL 135,155,165,175,185
5×3 Scorpian
5×5 RDL


WOD
3 Rounds: Rest 2:00 Between
8x High Pull @ 75-80% - 135#
2:00 Double Under ~45 reps
The goal is to stay even and slightly increase reps each round.
Rest 3:00 then for time.
30 Power Clean 75#
16:56

Post WOD
3:00 Plank Hold, break as needed.
Stretch

Michael Maurice 08-19-2013 06:39 PM

Re: M&M's Log
 
Run 10.5m
1:45 w/ ~10min of stops
Avg HR 140

Michael Maurice 08-19-2013 06:39 PM

Re: M&M's Log
 
3rds
10 Pull Ups
15 Push Ups
20 Sit Ups
25 Squats
1:00 Rest between
10:15

Michael Maurice 08-21-2013 05:19 PM

Re: M&M's Log
 
WOD
6 Rounds for :30 work/:30 rest at each station.
2:00 of rest after each station.
Jump Rope
Burpees
Run

Michael Maurice 08-22-2013 11:09 AM

Re: M&M's Log
 
For Time
50 Push Ups
50 Sit Ups
50 Squats
4:41

Michael Maurice 08-23-2013 07:20 AM

Re: M&M's Log
 
PRE WOD
3×5
SLDL - 45#
OHS SOTS Press Combo - 15#
Squat

WOD
UTE CF TOTAL - 665
Front Squat - 120(5), 185(2),205,220
Press - 95(3)-115,130(f),125(f),120
Deadlift - 220(3), 275,295,315,325

POST WOD
800 m cool down run
Max plank hold
Stretch

Michael Maurice 08-25-2013 12:56 PM

Re: M&M's Log
 
Pre WOD
Agility Dots - [url]http://www.biggerfasterstronger.com/uploads/Dot%20Drill%20Info.pdf[/url]

WOD
21-15-9
Box jump 18″
Push Press 75#
Hang Clean 75#
7:25

Rest 2:00

5×5
Thruster 65
Barbell Back stepping lunge (Hold bar in front rack position) 65
Toes to Bar
16:11

POST WOD
5:00 Easy run
Stretch


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