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

Michael A. Jones 02-01-2019 08:57 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190131[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

I had seen this workout a few weeks ago and decided to try it out....

Chesticles :rofl:

Every minute on the minute complete 1 rep of bench press

Men starting at 135

Women starting at 65

Men — for the first 9 minutes increase by 10 pounds per minute(up to 225 pounds). Then increase 5 pounds per minute until you cannot safely complete the single rep.

Women — increase 5 pounds per minute from the start of the wod.

I misread the second portion, and wound up decreasing by 5#....Once I realized this, I increased reps instead:cool:

@ 190#-2, 185#-2 and 180#-10

Accessory Work
4x12 Rotational Hammer Curls, 35/30# [url]https://www.youtube.com/watch?v=NHs9-iBRJCU[/url] (WSF)

[B]WOD[/B]
6 RFT
600m Run
6 Burpees

Titled this one "Run Like Hell" :evilsmile

Timer crapped out but estimated finish time was 25:03....

[B]Conditioning[/B]
Interval Tarining

20:10 for 12 rounds

We did three movements per set for three sets.

[B][COLOR="red"]20190201[/COLOR][/B]

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

Michael A. Jones 02-02-2019 09:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190202[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Chris Kyle[/B]
3 RFT
40 KBS, 50#
40 Goblet Lunges
40 Single Hand Thrusters
40 Elevated Push Ups, 24"

Scaled box jumps due to possible slippage on damp jump surfaces.... We were going to just to Squat Jumps but opted for Lunges.

[I]Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.[/I]

Completed in 19:00. Rest in Peace to The Legend!

Michael A. Jones 02-04-2019 08:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190203[/COLOR][/B]

[B]Endurance[/B]:run:

Some friends, my daughter and I ran in a local Chocoholic Frolic. I did the 10k along with my eldest daughter.
The morning was so gloomy that I didn't even want to run but the proceeds go to Morgan's Wonderland which is a phenomenal place.

Well, I got myself a new PR!! :pepper: I ran 51:21 and finished 6th of 24 in my age division.
I actually ran way too hard the first half and had to forcibly back off the pace.

[B][COLOR="red"]20190204[/COLOR][/B]

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

Michael A. Jones 02-07-2019 09:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190205[/COLOR][/B]

[B]Endurance[/B]:run:

I ran 2 miles as recovery and work pace.

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

[B][COLOR="red"]20190206[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:

Supine to Prone DB Incline Chest Press [url]https://www.youtube.com/watch?v=8z8hzXS_lxI[/url] (WSF)
4x10, 30#

5 Pull Ups

Superset
3x10 Bench Press, 135#

3x10 Hammer Curls, 35/30#

[B][COLOR="red"]20190207[/COLOR][/B]

[B]Endurance[/B]:run:

4 Mile run to train slower pace. I still set out too fast and it took 2 miles to settle in....
Completed in 35:39.

[B]WOD[/B]

27 Minute AMRAP

18 High Pull, 45#
28 Single Unders
18 Push Press
28 Deadlifts

I did about 9 rounds....:cool:

[B]Conditioning[/B]
30 Minutes of Interval training

Michael A. Jones 02-08-2019 08:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190208[/COLOR][/B]

[B]Active Rest, Reset and Recovery[/B]

Plantar Fasciitis Stretches [url]https://www.youtube.com/watch?v=RRDC8erSNqw[/url] (WSF) x 2 throughout the day
Athlean X Physioball
AthleanX Band Pull Aparts
SmashweRx Shoulder Impingement

Michael A. Jones 02-09-2019 08:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190209[/COLOR][/B]

[B]WOD[/B]
28 Minute AMRAP

28 Single Unders
Run 400 m
8 Modified Pistol Squats [url]https://www.youtube.com/watch?v=PSIz5Chm6IU[/url] (WSF)
Rest 30 Seconds

8 rounds

Michael A. Jones 02-10-2019 05:56 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190210[/COLOR][/B]

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

Braved the cold and rain with a 4 mile run this morning. I practiced slowing my pace again during this session and did better than previously....

Still too fast but getting there. Finished in 36:55.

[B]Mobility[/B]

Prehab Guys 4 [url]https://www.youtube.com/watch?v=CluGlq_DwHE[/url] (WSF)

Michael A. Jones 02-11-2019 09:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190211[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Deadlifts
Strength Sets
2x2 304#

Back Off Sets
2x3 300#

[B]Core[/B] I led my class tonight through a 20 minute session.

Michael A. Jones 02-13-2019 12:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190212[/COLOR][/B]

[B]WOD[/B]
3 Rounds, each for time

10 Bench Press, 185#
10 Goblet Squats, 80#
20 Cals Airdyne
5 Power Cleans, 135#
10 KBS, 53#
10 KB Press
20 DUs
5 Strict Pull Ups

6:05, 5:15 and 5:45

[B]Weightlifting[/B]:weight_l:

Superset with 20 Bench Dips
Incline Bench Kickbacks
2x20 30#

Skull Crushers
2x20 30#

[B]Mobility and Reset[/B]
SmashweRx Shoulder Impingement

Precision Movement Shoulder Rebah

Michael A. Jones 02-13-2019 10:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190213[/COLOR][/B]

[B]WOD[/B]
2 RFT
80 Jumping Jacks
60 Goblet Squats, 45#
40 C&P
20 Burpees
5 HRPUs
Run 300 m

18:34


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