Re: Mike's Mad Log
 

[B][COLOR="Red"]20141214[/COLOR][/B]

[B][I]CFWU x1 and 1 minute DUs[/I][/B]

Today, I honored Victoria Soto and the people lost two years ago at Sandy Hook Elementary.......

[B]WOD[/B]
VICTORIA
5 RFT

10 Thrusters 95#
14 Box Jumps
12 SDLHP 95#
12 Burpees
27 KBS 50#

Finished in 27:49 and subbed step ups and squat thrusts after 2nd rd. This was a smoker!!

Re: Mike's Mad Log
 

I was really lazy with posting my latest workouts, but did attempt last night but fell asleep.....:o

[B][COLOR="Red"]20141215[/COLOR][/B]

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

[COLOR="red"][B]20141216[/B][/COLOR]

[B]Strength[/B]:weight_l:
Bench Press
6x3 185#

[B]Conditioning[/B] I did 4 rds on the heavy bag with 50 combos per rd. Also, 30 minutes of interval training at the center.


[B][COLOR="red"]20141217[/COLOR][/B]

[B]WOD[/B]
6 rds
10 KB Deadlifts 70#
6 Pull ups
10 DUs

[B]Conditioning[/B]36 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141218[/COLOR][/B]

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

[B]WOD[/B]
For this one. I used 2x 30# Kettlebells
4 rds
8 Cleans
8 Press
8 Snatch
8 OHS

This was a lot tougher than when I devised it....

[B]Conditioning[/B] 30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141219[/COLOR][/B]

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

[B][COLOR="red"]20141220[/COLOR][/B]

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

I decided to to some Indian club type training this afternoon. My DIY clubs are too light so I loaded some old DB handles....

[B]WOD[/B]
4 rds
10 Arm cast, right 10#
8 Single arm ball slams 20#
10 Arm cast, left 10#
8 Single arm ball slams 20#
10 Barbarian squats 25# [url]https://www.youtube.com/watch?v=31DF4pdAM9Q&feature=youtube_gdata[/url] (WFS)

[B]Conditioning[/B]
One minute each exercise for 8 minutes
Heavy bag combos and battle rope

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141221[/COLOR][/B]

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

[B]Circuit Training[/B]
3 rds
40:10

KB Press 30#/hand
KB Front Squat 30#/hand
Flutterkicks
Bench Press 135#
Single unders
Staggered Squat

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141222[/COLOR][/B]

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

[B][COLOR="red"]20141223[/COLOR][/B]

[B]CFFB WOD[/B]
Complete 5 rounds:

50 lbs one arm DB power snatch RT – 5 reps
50 lbs one arm DB overhead squats RT – 5 reps
50 lbs one arm DB power snatch LT – 5 reps
50 lbs one arm DB overhead squats LT – 5 reps
Weighed Pull Up w/ 50 lbs – max reps

I subbed 40# KB on snatches and OHS but used a 50# on the pull ups. Max per set was 6-8-8-8-5.

[B]Conditioning[/B]
4x 60m sprints dragging 40# tire

30 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141224[/COLOR][/B]

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

[B]WOD[/B]
4 RFT
3 Curtis press 115#
3 24" Box jumps

9:44

[B]Conditioning[/B]
6 rds on the heavy bag. I did 50 combo punches, then boxer shuffled for 15 seconds as recovery between rds.

[B]Skills[/B]
I dedicated 12 solid minutes to DU practice. I had my wife watch me to ensure that I kept proper hollow position and she looked for discrepancies in my footwork.
At one point, I was able to string 26 unbroken....:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141225[/COLOR][/B]

Merry Christmas!!

[B]WOD[/B]
12 Days of Christmas

1 Romanian DL 95#
2 Power Clean 95#
3 Front Squat 95#
4 Push Press 95#
5 Push Ups
6 Sit Up
7 Ball Slam 20#
8 DUs
9 KBS 40#
10 Goblet Squat 40#
11 Tuck Jumps
12 KB Snatch 40#( 6 each arm)

Finished in 24:00

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141226[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141227[/COLOR][/B]

[B][I]Stretching and 5x135# bench press[/I][/B]

[B]Strength[/B]:weight_l:
Work Set
3x3 225#

Speed Sets
6x165#
4x185#
2x205#

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!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20141229[/COLOR][/B]

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

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

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.

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

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:

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.

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.

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.

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.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150110[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
CF Main

Overhead squat 5-5-5-5-5
95-115-135-155-165 (f)

I really need to work on shoulder stability a bit more, and my right wrist was a little sore tonight. Otherwise, I may have been able to go heavier. Another time....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150111[/COLOR][/B]

[B]Endurance[/B]:run:

I was worried about the weather but it wasn't bad....I logged a bit over 4 miles in 37:45. Running to effort has been working a lot better for me.

[B]Strength[/B]:weight_l:
Bench Press
2x2 245#

Speed Sets
6x2 225#

[B]Skills[/B]
I spent a few minutes working DUs

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150112[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150113[/COLOR][/B]

[B][I]Active stretching and 5x225# deadlift[/I][/B]

[B]Strength[/B] :weight_l:

Deadlifts
5x5 325#

[B]WOD[/B]
5 rds
10 KBS 55#
5 Box Jumps 24"

[B]Skills[/B] Set aside 10 minutes to practice DUs. The ropes at the gym were horrific but I made it work...:kicking0:

[B]Conditioning[/B] Interval tarining for 30 minutes


[B][COLOR="Red"]20150114[/COLOR][/B]

[B]Active Rest Day[/B]

I'm not really feeling it this morning....:( I'll do some rolling, and possibly light yoga.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150115[/COLOR][/B]

[B]Endurance[/B] :run:
1.7 miles in 14:42

[B]WOD[/B]
3 rds
4 Hang snatch clusters (Hang snatch+OHS) 75#
10 DUs
10 KB Snatch 40#

[B]Conditioning[/B] 20 minutes of intervals at class

[B][COLOR="Red"]20150116[/COLOR][/B]

[B]REST DAY[/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150117[/COLOR][/B]

I participated in my programmed WOD at the park. :D

[B]WOD[/B]

6 RFT
Initiate with 20 Box Jumps and rotate clockwise. Do 10 box jumps after every third movement.
20 KB C&P
40 Crunches
20 Push Ups
40 Squats
20 Dips
40 Flutterkicks

29:10

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150118[/COLOR][/B]

[B]Endurance[/B] :run:

2.9 miles in 29:56

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150119[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150120[/COLOR][/B]

Had to go by the pharmacy this morning but didn't realize that they didn't open till 0900.....So, I went to the gym!! :D

[B]WOD[/B]
3 rds
250m Row
8 KBS 62#
3 Power cleans 155#

[B]Skills[/B] 8 minutes of DU work; the ONLY speed rope in the gym was mangled....

[B]WOD II[/B]
8 RFT Partner WOD
Partner #1 Broad Jumps 20m, while Partner #2 Lunges 20m with kettlebell
Partner #1 does 20 Goblet Squats, then Partner #2 does 20 KBS
Both run 150m, then switch roles

I partnered with my daughter for this one. I forgot to log my team's time....

[B]Conditioning[/B]36 minutes of interval training

I am going to sleep well tonight....:snore:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150121[/COLOR][/B]

[B][I]60 single unders, active stretching and 5x135# squat[/I][/B]

[B]Strength[/B] :weight_l:
Squats
5-3-3-1-1
225-260-300-340-370(f)

I missed on my last lift because I overthought down in the hole....Next time, no strategy. I'm positive that I get 380#; just have to start fresh and go for it.

[B]WOD[/B]
4 rds
4 Squats 205#
10 KTE
14 Wall Balls 16#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150122[/COLOR][/B]

[B]Endurance[/B] :run:

So far, I'm keeping up with my running. It may not be far nor fast but I'm logging miles.

1.8 miles in 17:10

[B]Conditioning[/B]

Was going to pack it up because the weather went south with a quickness, but one brave soul came out to the park for interval training....:brrr::bonk:

We did a solid half hour and called it a night.


[B][COLOR="red"]20150123[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150124[/COLOR][/B]

[B]Conditioning[/B] 35 minutes of interval training

Wasn't feeling it today, so I didn't do any other activities.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150125[/COLOR][/B]

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

[B]WOD[/B]
8 rds, 8 each side 40# KB
Around the World
C&P
Swing
Around the World
Snatch

[B]Endurance[/B] :run:

3 miles in 28:16

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150126[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150127[/COLOR][/B]

I made a huge score today with some CST Clubbells!!! Gentleman was selling off his gym, and I got 20, 30 and 35# clubs, and a 20# hammer for $100.....:highfive:

Well, I have wanted some for quite some time. The DIY never took off, so now I have no excuse. I actually drove to a park on the way home to workout.

[B][I]Burgener WU[/I][/B] PVC always in the truck....;)

[B]WOD[/B]
3 rds
20 two handed front swings
20 Pendulums
12 Gamma casts
20 Barbarian squats
10 "Samurai" casts ( not sure of the name but I saw it called that...)

All moves were with the 20# which is a beast. I need to refine some of the movements but I think that I did okay for the first outting. I'm going to be sore but have fun with these guys!!!

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150128[/COLOR][/B]

I have to say that my shoulders are very sore from the club workout yesterday....More of that to come.

[B][I]CFWU x1 and 5x225# DL[/I][/B]

[B]Strength[/B] :weight_l:
Deadlifts 3x3
275, 325 and 355#

I was going to push for a 375# lift but bowed out....:Flush000:

[B]WOD[/B]
4 RFT
4 DL 255#
8 Back extensions
4 KBS 50#
16 DUs

Finished in 7:50

[B]Conditioning[/B] A bit over 38 minutes of interval training tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150129[/COLOR][/B]

[B][I]I did some light stretching and squatted 135# x 5.[/I][/B]

[B]Strength[/B] :weight_l:
Front Squat 3x4

225, 245, 275 and 295#

I was happy to have completed the last three lifts at 295. It showed me that I can possibly hit a new PR when fresh!!:pepper:

[B]Endurance[/B] I still cannot/will not run due to mild shin splints, so I hit the Arc Trainer to get some "running" in. Better than nothing.....:shrug:

Logged 1.2 miles in 20:00

[B]Conditioning[/B] Intervals at the park for 30 minutes


[B][COLOR="red"]20150130[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150131[/COLOR][/B]

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

[B]WOD[/B]
3 rds with 25# club
6 Front swings
6 Shoulder cleans
12 Gamma casts
6 Clockwork squats
6 Torch press

This club was only 5# heavier but proved to be a real challenge. I don't feel as sore as after my Friday workout.

[B][COLOR="red"]20150201[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Power Cleans
6x2 155#

[B]WOD[/B]
Bipolar Grace
15 C&P
1:43
Rest 1 Minute
15 C&P
1:55

[B]Endurance[/B] 3.15 miles on the elliptical :cool:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150202[/COLOR][/B]

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

Really sleepy today.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150203[/COLOR][/B]

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

[B]WOD[/B]
Hell On Wheels:smiley_ev
For Time
100 Burpees
100 Evil aka ab wheel rollouts

14:24

I formulated this one for a specific group that loves ab wheels....We'll see how they like this WOD on Saturday.:evilsmile

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