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Michael A. Jones 05-18-2016 07:50 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:
Crossfit Main 160518
Snatch 1-1-1-1-1-1-1

I actually missed at 130 but reset and hit it; overthinking.....:cool:

20 Minute AMRAP
10 Squats
20 DB Snatch 30#

I was performing and coaching, so I lost track of rounds completed but it was somewhere around 16...

Michael A. Jones 05-19-2016 07:02 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

I did a bit of yoga, and light calisthenics.

Michael A. Jones 05-20-2016 03:44 PM

Re: Mike's Mad Log

2.6 miles in 22:14



I failed on the last pull.....:(

[B]Recovery[/B] I went by the chiropractor to get an adjustment. Doc said my back was getting stronger but still have some SI issues.

Michael A. Jones 05-21-2016 07:59 PM

Re: Mike's Mad Log


Scaled Harper
Complete as many rounds as possible in 23 minutes of:
15 Power Cleans per side 30#
21 Squats
400m run with DB

5 rds minus 300m on run

Michael A. Jones 05-23-2016 08:11 PM

Re: Mike's Mad Log

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


KB Tabata Something
KBS 53# 20:10x8- 90 reps
rest 2 minutes
Snatch 30# 20:10- 80 reps
rest 2 minutes
Rack Squats 20:10x8- 72 reps

Michael A. Jones 05-24-2016 08:04 PM

Re: Mike's Mad Log

[B][I]5x90# bench press[/I][/B]

Isometric Incline Bench

Iso Wide Chest Press
3x10 180#

Pec Flyes
3x10 130#

Triceps Pushdowns
5x10 50#

3x10 HRPU

I haven't worked chest in this fashion for some time. Soreness kicked in quickly...:yikes:
[B]Conditioning[/B] 30 minutes of interval tng

Michael A. Jones 05-25-2016 08:17 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

Took today to stretch, hydrate and recover. I found my old TENS unit, so spent the day shocking myself....:rofl:

Michael A. Jones 05-27-2016 06:53 AM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

3 mile trail run in 32:28. I had forgot how steep one section was on the Eisenhower Park trail. Nearly stopped me in my tracks....:yikes:


[B]Weightlifting[/B] :weight_l:
Box Squats
Every 2 minutes for 5 rounds
5 x 315#

Run 200m
8 Squats 205#
10 KBS 53#


Michael A. Jones 05-29-2016 09:02 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

Light stretching and TENS treatment


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

[B]WOD[/B] 30 minute circuit

Michael A. Jones 05-30-2016 10:24 AM

Re: Mike's Mad Log


[B][COLOR="Blue"]Murph Challenge[/COLOR][/B]

My daughter and I tackled the challenge this morning at first light. Got some thundershowers during but we kept going.:lightning

I Rx'd the workout aside from the last 10 pull ups in 49:55 and Taja completed in 1:01 with an 8# vest and she used bands for about half of the pull ups.

Michael A. Jones 06-01-2016 08:47 PM

Re: Mike's Mad Log

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

The Murph Challenge really didn't drain me but I took the day to recover. I went to the chiropractor, and did some stretching.


6x6 115#

[B]Conditioning[/B] Did about 30 minutes of light interval training

Michael A. Jones 06-03-2016 09:20 AM

Re: Mike's Mad Log


I modeled my workout from this but only utilized the C&P:
[url][/url] (WSF)

4 rds
I used 40, 53 and 70# bells working 10, 5 and 1 for rep scheme.


[B][I]1 minute single unders, 10 walking lunges with rotation, 30m power skip and 10 lateral skiers[/I][/B]

Spartan WOD: Lap Ladders
2 minutes rest
2 minutes rest
2 minutes recovery
30 burpees

Michael A. Jones 06-04-2016 12:05 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

Sleep and stretching....:p

Michael A. Jones 06-05-2016 03:57 PM

Re: Mike's Mad Log

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

Alternating Partner WOD
P1: AMRAP Toe Touch
P2: 30-20-10 KBS
P1: AMRAP Push Ups
P2: 30-20-10 SDLHP
Mountain Climbers
Jumping Jacks

Michael A. Jones 06-08-2016 08:01 PM

Re: Mike's Mad Log

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


[B]Weightlifting[/B] :weight_l:
Speed Set
2x10 205#

Work Set
4x2 305#



[B]Active Rest Day[/B]

Michael A. Jones 06-09-2016 07:58 PM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

2.2 mile run in 19:20

4 rds
10 KB Snatch, right 40#
10 KB Snatch, left
10 Goblet Squats

90 second rest between rounds

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

Michael A. Jones 06-10-2016 11:20 AM

Re: Mike's Mad Log
[B][COLOR="red"]20160609 supplemental[/COLOR][/B]

3x15 Push ups after WOD


[B][I]Dynamic stretching, 10x115# bench, 2x 53# "ride it downs"[/I][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
5x5 185#
3x3 205#
ME 225#~ 4 Reps

Front Squats

I'm trying to wean my myself from using a belt during my lifts. Went raw and had no issues.

Michael A. Jones 06-12-2016 08:08 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]



[B]REST DAY[/B]:zombie:

I did not sleep very well, and had a rough day.....I was going to attempt to workout but chose not to in the end. I just don't have any energy....:(

Michael A. Jones 06-13-2016 08:01 PM

Re: Mike's Mad Log


Push Press 115#
Box Jump
Pull Ups
Ball Slams 20#


Michael A. Jones 06-14-2016 08:20 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:
4x5 275#

Army Strong
17:75 Minute AMRAP
6 Deadlifts 185#
14 KBS 70#
241 Double Unders

3 rds+6+14+168 single unders

241 DUs was rather ambitious of me....:o I did a mixture and finsihed with singles; very taxing.

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

Michael A. Jones 06-15-2016 08:06 PM

Re: Mike's Mad Log

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

Hydration because it's getting HOT, stretching and much needed rest

Michael A. Jones 06-16-2016 08:02 PM

Re: Mike's Mad Log

[B][I]Dynamic stretching and 20 squats[/I][/B]


I felt strong, so I wanted to test my limits. Old PR from February was 400#. I topped it today with a lift of 410#; I think that my depth was a bit shallow but I'll take it after the sets.:cool:

Michael A. Jones 06-18-2016 09:25 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:

After the last lift, I felt something wasn't right with my shoulder.....:yikes:

I had planned for a heavier set but bowed out.


[B]REST DAY[/B] :snore::crutch00:

My shoulder was more jacked than I had imagined, but better today. My ROM has bettered. I have to wait until Monday to see what the doctor says...

Michael A. Jones 06-19-2016 06:28 PM

Re: Mike's Mad Log

[B]Endurance[/B] :run:
4 miles in 38:25

Michael A. Jones 06-21-2016 08:05 AM

Re: Mike's Mad Log

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

My visit to the doctor was not helpful at all.....:( He really didn't tell me anything; possible rotator cuff injury was the only information provided. I really hate going to the VA but may have to get on a waiting list to be seen.

No overhead, pushing nor pulling for a while. I am clear to continue working out in accordance with those guidelaines:cool:

In the meantime, I applied heat and did some light mobility exercises.


6 rds
50 KBS 30#
Half Gasser
50 Flutterkicks
rest 90 seconds between

Michael A. Jones 06-22-2016 08:28 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:
3 rds
20-20-20-20-20 135# ( 65% of BW )
Rest 30 seconds between reps, and 1 minute between rounds

Michael A. Jones 06-24-2016 03:29 PM

Re: Mike's Mad Log

[B]Active Rest and Recovery Day[/B]

I stopped in to visit with my daughter who is a PTA, and received tons of suggestions regarding my recent shoulder issue; investing in her career has paid off;)

4 rds
Drivers 10#
10 Internal Shoulder Rotation, left and right (green band)
10 External Shoulder Rotation, left and right
10 Plank Shoulder Taps


20 Alternating Hanging Knee Raises
10 KBS 50#
10 Box Jumps 16":rolleyes:

Michael A. Jones 06-26-2016 02:39 PM

Re: Mike's Mad Log


After instructing classes at the park, I made my way over to join my wife's Zumba class. She was very happy to see me there....;)

40 minutes was more than enough for me.


[B]WOD[/B] My daughter and I did two 50 minute circuits this morning; one being a partner workout.

Michael A. Jones 06-28-2016 07:53 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

Iced my shoulder, and did some isometric holds and stretches


Followed up with my doctor today. Nothing is broken, and she suspects an impingement. I'm waiting for a PT referral and I'll go from there....

[COLOR="Red"]Red Wings Tribute 2.0[/COLOR]
28 KBS 53#
28 Plank Shoulder Taps
28 Squats 160#
28 Bench Jump Overs [url][/url] (WSF)
28 KTE

Michael A. Jones 07-01-2016 06:13 AM

Re: Mike's Mad Log


I attempted to run long intervals.....My goal was to complete 1.5 miles as fast as possible at 80-90% of race pace, rest 3 minutes and repeat.

Total times was 26:21
First leg was 12:08 with 1 mile in 7:31:bolt: I hadn't run that pace for a long while. The return trip wasn't that glamorous due to fatigue and inclines. I was still please with my efforts.


[B]Active Rest Day and Rehab[/B]
Shoulder mobility exercises and stretching

Michael A. Jones 07-02-2016 04:17 PM

Re: Mike's Mad Log

5 rds
5 DL 245#
25 Butterfly Sit Ups
Rest 30 seconds between


[B]Weightlifting[/B] :weight_l:
5x5 315#

Michael A. Jones 07-03-2016 04:14 PM

Re: Mike's Mad Log

[B]Conditioning[/B] 40 minutes of HITT :yikes:

Michael A. Jones 07-04-2016 02:13 PM

Re: Mike's Mad Log

[B][COLOR="Blue"]Happy Independence Day!!![/COLOR][/B]

[B]Endurance[/B] :run:
Freedom Day 4 Miler with my eldest this morning. It was a good course but I didn't run a smart race. Placed 20th of 35 in age division but could have done a lot better had I not run so hard in the onset....

On an unfamiliar course, 8:10 was too fast to begin. Still completed in 39:32.:)

4 Box Jump Overs 20"
17 AKBS 40#
Directly in to 76 Lunges and 240 Single Unders


Michael A. Jones 07-06-2016 09:02 PM

Re: Mike's Mad Log

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


6 rds
20 Ring Rows
10 Goblet Squats 70#
20 Mason Twist 20# Wallball
40 seconds rest between rds

I participated in part of my interval class tonight. I haven't been participating actively in any sessions since I hurt my shoulder, so was not 100%:(

I aim to build back up outside of my class.

Michael A. Jones 07-07-2016 07:40 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

Shoulder mobility exercises and a little interval training with my class; wasn't planning on participating but they needed a spark....

Michael A. Jones 07-09-2016 05:19 PM

Re: Mike's Mad Log


I felt very tired, so I took the day and went to the chiropractor, then chilled for a while. Got myself together and did some light shoulder stretches and ice therapy.


Deadlifts 5x5

The last set proved too much after three, so I dropped some weight and finished it off.

20:10 Intervals
Single unders- 66, 44, 52, 55, 63, 60
Power Knees- 24 per
Lateral Hop Overs [url][/url] (WSF)- 18 per
Jumping Jacks- 28 per (limited overhead clapping)

Michael A. Jones 07-10-2016 05:32 PM

Re: Mike's Mad Log

[B]Conditioning[/B] 40 minutes of HIIT

[B]WOD[/B] 50 minute circuit

Michael A. Jones 07-12-2016 08:23 PM

Re: Mike's Mad Log

[B]REST DAY[/B] SORE AS HELL, so I chilled.......:snore:


Squat Jumps
Plank Arm Lifts
Evil Wheels
Finish with 50 Butterfly Crunches


30 minutes of HIIT; getting my engine back;)

Michael A. Jones 07-15-2016 05:11 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:
Front Squats
5x10 205#

Pleasantly surprised that these didn't hurt my shoulder as much as I imagined. Several forums suggested front squats versus back with a shoulder injury...


[B]Active Rest Day[/B]
Chiropractic tune up, hydration and rest for the day. I did some mobility exercises for my shoulder which was plaguing me throughout the morning...


4 miles in 41:40

Initially wanted to check a new stretch of trail but they had a barrier across the entrance, so I went on a more familiar route. It was rough coming back, but hung in.
I REALLY need to get back to running!!!

Michael A. Jones 07-16-2016 04:42 PM

Re: Mike's Mad Log

30 Minute AMRAP
10 Ring Rows
10 Ball Slams 20#
10 Butterfly Sit Ups
60 Single Unders
10 Box Jumps
10 KB Rows 30#
10 AKBS 30#
Run 200m
6 rds

Took a 20 minute rest and did my second WOD. My Department was celebrating July as National Parks and Recreation Month and wanted folks to discover their superpowers, so I hosted a Super heroes workout.

Captain America 5 Minute AMRAP 10 Rotation Lunges 5 Front Raises
Daredevil 5 Minute AMRAP 10 Bar Skaters 10 OHS
Hulk 5 Minute AMRAP 5 Push Ups 10 Ball Slams
Flash 5 Minute AMRAP Shuttle Run 10 Single Leg Reach
Black Widow 5 Minute AMRAP 30 Weighted Punches1 0 Lateral Lunge
Batman 5 Minute AMRAP 10 Flyes 5 Burpees
2 Minutes rest between
[url][/url] (WSF) This is the closest to what we executed on the Daredevil.

[B]Conditioning[/B] 20 Minutes of HIIT

I'm going to be so sore tomorrow....

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