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

Michael A. Jones 12-28-2014 08:12 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141228[/COLOR][/B]

[B][I]Active stretching and 5x135# front squat[/I][/B]

[B]Strength[/B]:weight_l:
Front Squats
Work Set
3x3 245#

Speed Sets
6x195#
4x205#
2x215#

[B]Skills[/B]
10 minutes of DU practice

[B]WOD[/B]
50 DUs For Time
2:12 :( I still need a lot of work!

Michael A. Jones 12-29-2014 08:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141229[/COLOR][/B]

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

Michael A. Jones 12-30-2014 11:42 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141230[/COLOR][/B]

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

[B]WOD[/B]

Grace
2:44 Rx'd

[B]Skills[/B]
15 minutes of DU practice

Michael A. Jones 12-31-2014 11:30 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141231[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
KB "Pain Chain"
6 rds
5 KBS 30#
5 KBS 50#
5 KBS 70#
10 Push ups

Rest 30 seconds btx rds

[B]Conditioning[/B]
3 rds on the heavy bag. I completed 100 punches per rd.

[B]Skills[/B] 15 minutes of DU practice with new speed rope.

Michael A. Jones 01-01-2015 08:13 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150101[/COLOR][/B]

One of my goals for this year is to get back to running more often....Did I just say that!? :rofl:

[B][I]Active stretching, stick roll and 400m jog[/I][/B]

[B]Endurance[/B] :run:

Quick 2 miler in 18:15

Michael A. Jones 01-03-2015 03:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150102[/COLOR][/B]

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

I was so tired that I fell asleep before posting....


[B][COLOR="red"]20150103[/COLOR][/B]

[B]Strength[/B]:weight_l:
Deadlift
4 260#
4 280#
4 300#

[B]Conditioning[/B] I did 30 minutes of interval training with my class this morning, then 6 rds on the heavy bag with 50 punch combos per

[B]Skills[/B] Dedicated 15 minutes to DU work. 30 unbroken today!! :pepper::pepper:

Michael A. Jones 01-04-2015 03:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150104[/COLOR][/B]

[B]Endurance[/B] :run:

Logged another 2 miles this morning. My plan is to run, at least, twice a week....I'll run to effort versus chasing a time or going a certain distance.

I just want to get back to some running without the burden of bettering my last time/distance. Besides, if I'm not feeling it, then I cut it short.

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

[B]WOD[/B]
I used the format from The Chief for today.

3 minute AMRAP
3 Power cleans 155#
6 KBS 50#
9 Squats
Rest 1 minute, then repeat 2x

4, 3+3 and 3+3

[B]Skills[/B] 15 minutes dedicated to DUs. A bit winded after my WOD,but I managed 24 unbroken at one point.

Michael A. Jones 01-06-2015 08:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150105[/COLOR][/B]

[B]Active Rest Day[/B]

I did active stretching, a few push ups and worked on DUs for about 10 minutes.


[B][COLOR="red"]20150106[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
20 Minute AMRAP
10 Sledgehammer strikes 10#
5 Double KB Snatch 30#
5 Pull Ups
5/5 KB C&P 40#

Mustered 10 rds +10+1 Snatch

This WOD was more brutal than I predicted....My shoulders were burning and I was a bit winded.

Michael A. Jones 01-07-2015 08:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150107[/COLOR][/B]

Thanks to jury duty, I didn't get in the workout that I planned which included a run.....:mad::ranting2:

I may run in the a.m. but the projected freezing temps might keep me sidelined; alternate plan is to work the elliptical or run the 1/8 mile indoor track at the gym....

[B]Conditioning[/B] I did get 30 minutes of interval training in.

Michael A. Jones 01-09-2015 07:03 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150108[/COLOR][/B]

[B]Endurance[/B] :run::brrr:

28 degrees couldn't stop me from running!!! I set out with no set distance nor time, and had a great run.
The first mile sucked, as usual, but picked up. Completed 3.4 miles in 30:50.

[B]Strength[/B]:weight_l:
Front Squats
3x3 260#

Speed Sets
6x3 225#

[B]Conditioning[/B]40 minutes of interval training


[B][COLOR="red"]20150109[/COLOR][/B]

[B]Active Rest Day[/B]

I going to hydrate throughout the day, do some yoga and break out the foam roller.


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