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Michael A. Jones 03-09-2019 08:21 PM

Re: Mike's Mad Log


I programmed a conglomeration of three Girls for class this morning.

All The Single Ladies
Single Unders
Sit Ups

KBS, 50#
Single Unders

30 Single Unders
20 Knees to Elbows [url][/url] (WSF)
10 Handstand Push Ups

I opted to do double unders following the Rx WODs. Finished in 22:45.

Michael A. Jones 03-11-2019 08:51 PM

Re: Mike's Mad Log


I conducted a 5k ruck march with 22 Until None, my daughter and friends. I carried a 35# pack and wore my 20# plate carrier.


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

Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 03-14-2019 06:06 AM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:
Hypertrophy Sets
3x6 228#

In between sets, I did the following:
10 KB Gorilla Rows, 70#
10 KBS
10 Reverse Hypers


[B]Weightlifting[/B] :weight_l:
Bench Press
Hypertrophy Sets
4x6 195#

[I]Accessory Work[/I]
Hammer Curls
4x6, 35#

Fight Gone Bad Style with a twist for 29 Minutes
6 Plank Jacks+ Leg Lifts
Sandbag Bear Complex, 44#
6 KBS+ High Knees, 50#
6 Ball Slam+ Sit Ups, 15#
1 Minute Rest

Michael A. Jones 03-17-2019 08:20 PM

Re: Mike's Mad Log

I programmed Humble Pi for Pi Day ;)

AMRAP 20:19
3 Devils Press, 40#
14 Spuds

A Spud is a variation of the Tater but performed as a single handed DB swing to Goblet Squat.

Completed 14+ 3


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


66 C&P, 40#
66 Goblet Squats
66 Push Press
66 DB Side Bends
66 Staggered Deadlifts
66 Burpees
66 High Pulls
66 Squat Jumps



5 mile ruck march with 55# total in 1:19:00.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
24 Deadlifts, 295#
24 Box Jumps, 24"
24 Wall Ball, 20#
24 Bench Press, 1953
24 Box Jumps
24 Wall Ball
24 Cleans, 145#

[I]Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. [/I]

I thought long and hard about scaling but went Rx. Bench and Cleans seemed to get easier during the second round...:cool:

Completed in 32:15.

Michael A. Jones 03-19-2019 07:41 PM

Re: Mike's Mad Log

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

I'm still supper sleepy.....



Time for some speed work on the track....:bolt:

4x 800 m repeats with 2 minutes rest between.

My splits were roughly 3:26, 3:33, and 3:37 for the last two. I had forgot how much of a suckfest 800s are :eek:

[B]WOD[/B] [url][/url] (WSF)

I followed the Onnit Primal Sandbag workout but was short on time.

Set A 1x5, 50#, left and right
Set B 2x5, left and right
1x4 :evilsmile
Set C 5x5

Resistance Band Drills
Lat Stretches
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 03-22-2019 02:02 PM

Re: Mike's Mad Log

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
Run 800 meters
49 push-ups
49 sit-ups
49 squats

[I]U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.[/I]

Completed RX in 28:20.

Resistance Band Drills
Lat Stretches
Athlean X Physioball
AthleanX Band Pull Aparts

[COLOR="Red"][B]20190321 and 20190322[/B][/COLOR]


Michael A. Jones 03-23-2019 04:37 PM

Re: Mike's Mad Log

30 Minute AMRAP
0-10 minute
20 Push Press, 40#
10 Goblet Squats
200 m Run
10-20 minute
10 C&P
20 Sit Ups
100 m Run
20-30 minute
30 Floor Press
200 m Run

Scored 5, 5, and 6 rounds.

SmashweRx Serratus Matrix [url][/url] (WSF)

Michael A. Jones 03-27-2019 08:57 PM

Re: Mike's Mad Log


[COLOR="red"][B]Spartan Sprint[/B][/COLOR]

My daughters, friends and I ran the 4 mile course. Wasn't concerned with time. We stayed together for support.


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


Hypertrophy Sets
4x10 62%

[B]Circuit Training[/B]
Waving Ladder, descending
10, 1, 9, 2, 8, 3, 7, 4, 6, 5
Squat Jumps
Core Climbers [url][/url] (WSF)
Push Ups
KBS, 50#

Squat Thrusts
Rack Cursty Squats, 70#

Broad Jump
Crab Toe Touch
Hang C&P, 75#
Hack Squat [url][/url] (WSF)


[B][COLOR="blue"]Hero WOD[/COLOR][/B]
AMRAP in 35 minutes
9 Man Makers, 35#
11 Burpees
With remaining time, AMRAP
300 m Run
27 Air squats
9 Handstand Push Ups/Seated Press
[I]US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan's Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).
The significance of the rep scheme is as follows:
- 35 minutes (35 years old)
- 9 man makers and 11 burpees (enlisted for service shortly after 9/11)
- 300m run, 27 air squats, 9 burpees (killed on 3/27/2009).[/I]

Rx plus on squats with the 35#s which made this workout a smoker. Did two rounds of HSPU but scaled to seated press.
Completed 7 full rounds. Fair winds and following seas!!

Michael A. Jones 03-29-2019 08:41 PM

Re: Mike's Mad Log

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


Inclined DB Bench Press
6x6, 50#

Resistance Band Drills
Lat Stretches
Deep Shoulder Release [url][/url] (WSF) :evilsmile

Michael A. Jones 03-30-2019 04:50 PM

Re: Mike's Mad Log

30 Burpees
600 m Weighted Power Walk, 40#
30 Jumping Jacks
20 Split Jerks
19 Goblet Squats

Our clock crapped out, so I estimated my completion time at around 33:00 :shrug:

Hypertrophy Sets
4x6 72%plus

Resistance Band Drills
Lat Stretches
Deep Shoulder Release

Michael A. Jones 04-02-2019 05:49 AM

Re: Mike's Mad Log


I took part in our City Manager's 5k Walk and Run. It was crazy cold :brrr:for this time of year, so I wasn't expecting to run a stellar race. But, to my surprise, I ran it in 24:33 which is a personal best!!! :pepper:


I decided to just do nothing....:dunno:

Michael A. Jones 04-02-2019 07:52 PM

Re: Mike's Mad Log


Warm Up

Strength Sets
4x4 80%

Felt a lot stronger than I thought. I really have missed leg day!!

6 rounds
Medball Throw, 40#[url][/url] (WSF)
Uphill Broad Jumps, 16 m [url][/url] (WSF)
KBS, 80#

Resistance Band Drills
Lat Stretches
Deep Shoulder Release

Michael A. Jones 04-05-2019 05:52 AM

Re: Mike's Mad Log

5 Minute AMRAP
5 Jumping Jacks
5 Inchworms
Rest 1 minutes
5 Minute AMRAP
5 Squat Thrusts
5 High Pulls, left and right, 40#
Rest 1 minutes
5 Minute AMRAP
5 Squat Cleans, left and right
Rest 1 minutes
5 Minute AMRAP
5 Squat Jumps
5 C&P
Rest 1 minutes
1 Minute Alternating AMRAP x 5
Snatch, left
Goblet Squat
Snatch, right
Romanian Deadlift
Hollow Hold

This one hurt!!! I scored 8, 7, 4, 7+5, and :49, 1:00, :55, 1:00 and :40.


[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
For Time
5k Run
4 minutes to find 4 rep max Deadlift
5k Run
4 minutes to find 4 rep max Push Jerk
[I]U.S. Army Captain Nicholas Rozanski, 36, of Dublin, OH, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, OH, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle-borne improvised explosive device in Faryab province, Afghanistan.

He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.[/I]

One of the toughest Hero workouts that I've undertaken!!

Total work time was 1:11:00. Deadlift was 350# and Push Jerk 155#. The running portion took my an hour; second 5k was brutal after those deadlifts :eek:

Michael A. Jones 04-06-2019 07:28 PM

Re: Mike's Mad Log



[B]Weightlifting[/B] :weight_l:

I followed an AthleanX workout structure but had to modify because people at the globo gym suck :ranting2:

1A. Decline Chest Press 3x10, 180-190-200#
1B. Horizontal Cable or Band Crossovers 3x10, 25#
2A. Incline DB Bench Press 2x6, 60#
2B. Low to High Cable or Band Crossovers 3x10, 15#
3A. Dips 3x10
4A. Seated Pec Flyes 10-8-6-4-2, 50-60-70-85-100#

Resistance Band Drills
Lat Stretches
Deep Shoulder Release

Michael A. Jones 04-08-2019 07:35 PM

Re: Mike's Mad Log

[B][COLOR="DarkRed"]Memorial WOD[/COLOR][/B]
4 Rounds for Time
74 Double Unders
17 Power Cleans, 110#
14 Shoulder-to-Overhead, 110#
53 calorie Row

[I]4 people died in a horrible terrorist act in Stockholm on 7 April 2017. An 11 year old girl named Ebba was one of the victims. So my athlete Martin Sundqvist created this workout for all the CrossFitters in Sweden so we could honor the victims." - coach Kristian Södergran of CrossFit Fristaden

The significance of the rep scheme: Four rounds, one for each victim. 74 double-unders for the day (7) and month (4). 17 power cleans for the year. 14 shoulder-to-overhead and 53 calories for the time of the attack (14:53).[/I]

Rx except Airdyne for Rower. Completed in 32:40.


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

Michael A. Jones 04-09-2019 08:20 PM

Re: Mike's Mad Log

CrossFit Mainsite
Deadlift 5-3-3-1-1-1

That was the heaviest that I've pulled in a while. I felt like I could have went heavier but stayed with the Rx stimulus.

GORUCK Monthly Challenge: Lucky Number 7 Workout #1
Ruck 1 Mile, then
10 rounds
10 Ruck Squats
10 Ruck Push Ups
10 Russian Twists

I rucked 2 miles and wore my carrier; ruck was 40# and carrier 20#. I didn't keep time.

Resistance Band Drills
Lat Stretches
Deep Shoulder Release

Michael A. Jones 04-10-2019 09:01 PM

Re: Mike's Mad Log

30 Minute Clock

14 Minute AMRAP
30 Squat Cleans, 40#
6 Partial Get Ups :evilsmile

At 16 Minutes, rest

14 Minute AMRAP
30 C&P
30 Sit Ups

Lost track of rounds during first AMRAP because I was coaching. The second one netted 3+30.

Michael A. Jones 04-12-2019 12:48 PM

Re: Mike's Mad Log

GORUCK Monthly Challenge: Lucky Number 7 Workout #2
5 Rounds
10 Walking Ruck Lunges, 30#
10 Plank Pull Throughs
10 Overhead Press
200m Ruck (AFAP)


Hypertrophy Sets
5x5 83%plus

4 Rounds. 4 MTC (Minutes To Complete)
30 High Pulls, 40#
10 Burpees
30 Goblet Lunges

Cash Out- 400m Run

[B]Conditioning[/B]20 Minutes of Interval Training


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

Michael A. Jones 04-15-2019 09:29 AM

Re: Mike's Mad Log

Goblet Squats, 40#
Box Jumps
Push Press
Jumping Jacks
1 Minute Rest
1 Minute AMRAP
10 Curtsy Squats
10 Mountain Climbers
2 Minute Rest

Augmented FGB with a 1 Minute AMRAP. We did 4 total rounds; didn't count rep.


[B]Endurance Bootcamp [/B] :run:

My daughters, a friend and I participated in a community bootcamp fun run.

2 miles with 4 circuit stations. Finished in 45:48.

Michael A. Jones 04-16-2019 08:08 PM

Re: Mike's Mad Log

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



Joined my friend and her classes this morning.

HIRT workout was 20:10 x4.
Double Bow Extension [url][/url] (WSF)

Squat Pulses
Mountain Climbers

Push Press

Weighted Toy Soldiers
Triceps Kickbacks

Squat Jumps
High Pulls

Ran about 150m after each, and finished with core work.

GORUCK Monthly Challenge: Lucky Number 7 Workout #3
1 Mile Ruck (1.5 for me), then
10 Rounds
50m Suitcase Carry
High Pulls
25m Bear Crawls

Ruck was 30# and wore 20# carrier throughout. Ruck took 22:36 and workout was 22:03.

Michael A. Jones 04-18-2019 08:17 PM

Re: Mike's Mad Log

Bench Press
Hypertrophy Sets
4x8 70%

In teams of 2
For Time
800 m Run (switch every 200 m)
250 Sit Ups ( 25 )
200 KBS, 53# ( 10)
150 Silverback Rows (25)
100 Push Ups (10)
50 Burpees (5)

Completed in 31:33


Front Squats
Power Sets
5x5 58%Plus

20 Minute AMRAP
5 Push Press, left and right, 40#
5 Single Leg Deadlifts, left and right
5 DB Leg Overs
5 Push Ups
5 Burpees

Partners alternate 32m Walking Lunges

I think my partner and I managed about 10 rounds....

True HIIT workout tonight with burpees, 16m sprints (1 lap) and jumping jacks.

30 seconds at 85-100% effort, then rest accordingly to match or better the previous effort. Each movement was for 2 rounds.

I did 3 rounds and scored 20-20-20, 4-5-4 and 40-40-42. :evilsmile

AthleanX Band Pull Aparts
Resistance Band Drills
Lat Stretches
Deep Shoulder Release

Michael A. Jones 04-21-2019 05:48 PM

Re: Mike's Mad Log

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


8 DB Bear Complex
10 rep Dumbbell Bear Crawl
20O m Run

Completed in 21:40

5 Exercise SMR [url][/url] (WSF)


[B]Endurance[/B] :run:
Ran a solid 4 miles in 34:22!! :pepper:

Resistance Band Drills
Lat Stretches
Deep Shoulder Release

Michael A. Jones 04-22-2019 07:26 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

Resistance Band Drills
Lat Stretches
Deep Shoulder Release

[B]Core[/B] I did about 20 minutes off and on with my class this evening.

Michael A. Jones 04-23-2019 08:18 PM

Re: Mike's Mad Log

3 rounds, 45:15 with :15 cardio between each

Squat Jacks
Weighted Step Ups, 20#
V Ups

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B][COLOR="Black"]Blanchard (Aaron)[/COLOR][/B]
4 Rounds for Time
800 meter Run
32 Jumping Air Squats
32 Lunges
32 Weighted Sit Ups, 45# plate
32 Burpees
Wear a weight vest, 20#
Time Cap: 50 minutes

[I]US Army Captain Aaron Roy Blanchard was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013.
He is survived by his wife, Rebecca; son Hunter and daughter Amalia; mother Laura; father Don; brothers Michael and Karl; grandfather John; grandmothers Carolyn and Nadine; and an extended family and universe of friends.[/I]

I scaled the Burpees because I tweaked my wrist during the bootcamp.
[url][/url] (WSF)
Completed under the cap in 41:30.

Michael A. Jones 04-24-2019 08:10 PM

Re: Mike's Mad Log

[B]Weightlifting[/B] :weight_l:
Strength Sets
4x6 80%plus

I used cluster sets and partitioned the six reps into 2-2-2 with 30 seconds rest between.

[B][COLOR="DarkRed"]Memorial WOD[/COLOR][/B]
[B]Brian Tripp[/B]
MRAP in 23 minutes
3 Pull Ups
7 Wall Balls, 20#
19 Sit Ups
68 Double Unders
This Memorial WOD is dedicated to MSG Brian Tripp, born March 7, 1968, who served for 23 years in the US military. "Like so many of our returning men and women, he secretly battled unresolved issues and left us far too early on Easter Sunday, April 24, 2011.
Significance of the rep scheme:
- 23 minutes for his years of service
- 3 for the month of his birthday
- 7 for the day of his birthday
- 19 and 68 for the year of his birthday[/I]

Subbed Pull Ups with Hand Release Push Ups. Completed 8 rounds plus 10 reps.

Michael A. Jones 04-26-2019 03:21 PM

Re: Mike's Mad Log
[B][COLOR="Red"]Previous date should read 20190424[/COLOR][/B]


Push Press, 40#
Goblet Squat
Pull Up
Lateral Hop over Upright DB
Directly into,
High Pull

I split the times and completed Part I in 15:30 and Part II in 4:30.


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

My wrist is still plaguing me, and so is my left knee; the good one :shrug:

Rest and compression will hopefully bring some relief.

Michael A. Jones 04-28-2019 08:04 PM

Re: Mike's Mad Log

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
4 Rounds For Time
27 Box Jumps, 20"
20 Burpees
11 Squat Cleans, left and right, 40#

[I]U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.
Completed in 14:40.

[B]Endurance[/B] :run:
A group of friends and I did the Terrain Race. It was a muddy, obstacle course 5k run. It was not as intense as the Spartan but still a challenge and fun.


[B]CrossFit Main 2019190429[/B]
Back Squat

I could have went heavier but wasn't certain as I have not been lifting heavy of late.
I was concerned about my knee but it offered no issues.

Michael A. Jones 05-01-2019 11:13 AM

Re: Mike's Mad Log


I did about 15 minutes with my class.


[B]Weightlifting[/B] :weight_l:
Bench Press
Hypertrophy Sets
4x8 80%

Michael A. Jones 05-02-2019 08:04 PM

Re: Mike's Mad Log

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
Power Cleans, 115#
Pendlay Rows
Front Squats
Pendlay Rows

[I]U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on A[I]pril 27, 2013, in Arian, Afghanistan.[/I][/I]

Scaled weight and did rows in lieu of pull ups as we had to bar....Completed in 17:00.

We did a Bonus WOD as well. It was Loyalty Day, so we reaffirmed our commitment to freedom and the US. It's celebrated every May 1st thus the layout.

1 Burpee
19 Push Press, 110#
20 Deadlifts

Completed in 14:50


3 miles in 24:53

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
For time
10 Floor Presses per side, 40#
10 Modified Pull Ups
ME thrusters
Repeat the triplet until you have completed 100 reps of the thrustesr.

[I]United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens.
Antell and His Wife owned AbattoirCrossFit in Arlington. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.[/I]

Completed in 8 minutes, then coached up the slower athletes.

Michael A. Jones 05-04-2019 07:00 PM

Re: Mike's Mad Log

[B]Active Rest[/B]

AthleanX Band Pull Aparts
Resistance Band Drills
Lat Stretches
Deep Shoulder Release


4 Minute AMRAP

4 KBS, 50#
4 Push Ups

4 MTC (Minutes to Complete)

500m Run

4 Minute AMRAP

4 High Pulls
4 Press

4 MTC (Minutes to Complete)

300 Jumping Jacks:evilsmile

4 Minute AMRAP

4 Goblet Squats
4 Figure 8s

4 MTC (Minutes to Complete)

30 Burpees

4 Minute AMRAP

4 Silverback Rows
4 Squat Cleans

4 MTC (Minutes to Complete)

Tuck Jumps

Scored 10, 8, 10, 8

Michael A. Jones 05-07-2019 08:32 PM

Re: Mike's Mad Log

[COLOR="SeaGreen"]GORUCK Monthly Challenge: Firefighter Appreciation[/COLOR]
150 step-ups (75/leg) on a 12” box (wear ruck), 30# plus carrier
100m ruck drag
Drag ruck in front of you walking backwards, ruck can’t leave the ground.
50 overhead ruck presses
100m bear crawl (wear ruck)
150m suitcase carry (switch hands half way)
Rest as needed, then:
Ruck 3 miles as fast as possible

43:13 was my 3 mile ruck time, and 57:53 was overall time.
Hardest portion was the bear crawls!:yikes:




[COLOR="SeaGreen"]GORUCK Monthly Challenge: Teacher Appreciation[/COLOR]
1 mile ruck then...
1 min air squats
2 min accumulated plank hold (wearing ruck); unbroken
4 push ups
8 deadlifts
16 ruck thrusters
32 ruck swings
64 ruck lunges
128 flutter kicks (32, 4-count flutters)
2 mile ruck to finish

14:25 was initial mile time, then 29:19 for for the two miles. Overall time was 59:20.
I wore my carrier and ruck was 30#.

Hypertrophy Sets
4x12 80%

Michael A. Jones 05-10-2019 07:07 AM

Re: Mike's Mad Log

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
3 Rounds, Each for Time
4 Jerks, left and right, 40#
5 Front Squats
6 Power Cleans
40 High Pulls
50 Push Ups
60 Sit Ups
3 minutes Rest between rounds

[I]Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.[/I]

Did not scribe times per round, but completed in 21:05....Even scaled, this was a tough one.
Rest easy!!


[B]Weightlifting[/B] :weight_l:
Hypertrophy Sets
6x6 60%

Accessory Work
4x6 Hammer Curls, 35#

I programmed the evening's workout using three of the Girls. Began with one, then carried our weight around the lake track....

Ladies of the Lake
Thruster, 40#
Pull Ups
30 C&J, left and right
30 Snatch, left and right

Finished in 26:00.

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

Michael A. Jones 05-12-2019 12:18 PM

Re: Mike's Mad Log

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


[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
800m Run
5 Goblet Squats, 53#
200m Run
11 High Pulls
400m Run
12 KBS

[I]U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.[/I]

Completed in 26:00.

HIRT Circuit

High knees for 1 Minute, then
30 KBS, 53#
30 KB Cleans
30 Goblet Lunges

KB Deadlifts
Figure 8s

After 1 Minute, complete three movements and annotate time. Rest enough to repeat effort within same time.

I accomplished the task and did both circuits twice.


NSCA Protocols
1RM Projection- 190#
40%- 2x4 w/ 10 seconds rest 76#
60%- x3 w/ 30 seconds rest 115#
75%- x2 w/ 60 seconds rest 145#
80%- x1 w/ 120 seconds rest 152#
90%- x1 w/ 180 seconds rest 171#
95%- x1 w/ 180 seconds rest 181#
98%- x1 w/ 180 seconds rest 186#
100%- x1 w/ 180 seconds rest 190#

I really focused on my second pull and wrapping my elbows. The 181# lift sucked but gathered myself.

HIIT workout on the rower.

Row for 20 cals, and annotate time. Rest enough to replicate effort and performed 4 rounds.

Michael A. Jones 05-14-2019 07:42 PM

Re: Mike's Mad Log

[B]Core[/B] 25 minutes workout with my class.


[B]Weightlifting[/B] :weight_l:
Hypertrophy Sets
2x12 (4-4-4) 70%

I had planned on 6 sets but my knee was aching to much to continue.....

Iced my knee and rested a bit.

CompTrain Undercover
3 rounds
15 Cleans, 135#
20 Push Ups
2 rounds
27 Cals row
75 Double Unders
1 round
50 Cals Airdyne


Michael A. Jones 05-17-2019 01:53 PM

Re: Mike's Mad Log

Interval Circuit

60:30 for 6 rounds. Three stations working cardio, lower/upper body and core.

[B][COLOR="Blue"]Law Enforcement Officer Tribute WOD[/COLOR][/B]
30 Minute Team AMRAP
#1 – 2 Rounds
5 Box Jumps
15 KBS (Pacer)

#2 – AMRAP Push Ups

#3 – AMRAP Sit Ups

Cash Out- 160 Burpees

[I]5 represented month, 15 day of Peace Officers' memorial Day and burpees for approximately how many officers are killed in the line of duty each year.[/I]

I tallied 150 push ups and 185 sit ups.


[COLOR="Olive"]GORUCK Monthly Challenge: LEO Appreciation[/COLOR]
1 minute max sit ups
300m sprint (no ruck)
1 min max push ups
1.5 mile ruck, 35# and 20# carrier

141 Sit Ups, 116 Push Ups and 1:18:49 for ruck.

Michael A. Jones 05-18-2019 04:41 PM

Re: Mike's Mad Log

[B][COLOR="Blue"]Hero WODs[/COLOR][/B]
AMRAP in 11 minutes
5 Medball Deadlifts, left and right
18 Wall Balls, 20#
17 Ball Over Burpees
[I]Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included "The Chief," "DT" and "Lynne."

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).[/I]

6 rounds

3 Rounds For Time
5 Front Squats, 165#
18 Pull-Ups
5 Deadlifts, 225#
18 Toes-to-Bar
5 Push Jerks, 125#
18 Hand-Release Push-Ups

[I]U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.[/I]

Completed in 19:21.

Rest easy, Gentlemen!!

Michael A. Jones 05-21-2019 07:56 PM

Re: Mike's Mad Log


30 minutes of interval training with Mary.


2 mile run in 19:53


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


4 rounds
30 Sit Ups/ Dead Bugs/Freefalls/Flutterkicks
20 Goblet Lunges/Deadlifts/Curtsy Squats/Cossack
10 Push Ups/Push Press/C&P/Snatch
5 Burpees

Rest 1 minute between rounds

Finished the 4 rounds, rested 3 minutes, then went through 2 more rounds.

[B]Conditioning[/B] 4 EMOM for 6 rounds

Michael A. Jones 05-23-2019 07:55 PM

Re: Mike's Mad Log

[B][COLOR="SeaGreen"]GORUCK Monthly Challenge: EMS Appreciation[/COLOR][/B]
AMRAP IN 24 Minutes
1 Minute Plank
20 Walking Lunges (WEAR RUCK)
20 Shoulder To Shoulder
Start with ruck on left shoulder, press above head, bring ruck
back down to right shoulder. Each shoulder is 1 rep.
400M Ruck
Add a sandbag for additional challenge

Completed 5 rounds plus plank and lunges. Wore my carrier, 35# ruck and 40# sandbag.

Two Cents Worth- 23 May Lucky Penny Day

23 Minute Team AMRAP for Points

Accumulate 23 points by performing

5 Points, 20 each

High Pulls
Goblet Squats
Goblet Lunges

3 Points

5 Burpees
20 Sit Throughs
200m Run
100 Single Unders

Athletes must perform, at least, 4 of the 8 for 5 points and 2 of 4 for 3 points.

My partner and I score 158 with 28 kgs. kettlebell.

Michael A. Jones 05-25-2019 08:06 PM

Re: Mike's Mad Log
[B][COLOR="Red"][B]201090523 and 20190524[/B][/COLOR][/B]

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

Michael A. Jones 05-27-2019 08:07 PM

Re: Mike's Mad Log
[B]Correction to log[/B]


615 m Farmer’s Walk
22 KBS
22 Toes to Bar
22 High Pulls
22 Goblet Squats


[B]Shift all other activities one day.....[/B]


Power Sets
5x5 55%

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[COLOR="Olive"]Murph Challenge[/COLOR]

I went RX and changed up my partitioning to 2-4-6 for 50 rounds. Not sure if it was effective as I finished in 60 minutes compared to 48 last year....I wasn't 100% because of some congestion throughout the week.

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