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

Michael A. Jones 02-08-2012 11:59 AM

Re: Mike's Mad Log
 
20120208

PVC pipe "muscle mashing" and 30 wall squats

Strength
Back Squats
6x 155
4x 190
2x 220
2x 250
2x 285
I felt good and strong, so I pushed up to 325; :sniper:gunning for new PR....Got it!!! As I said, I was feeling really good. I increased the weight by 5# and used the LBBS technique to get a PR of 330#.:kicking0:

WOD
4 rds
10 floor wipers 75#
20 K2E
30 SU

Finished off with 5x 30:10 on the heavy bag. Today was a good day!!

Michael A. Jones 02-09-2012 01:08 PM

Re: Mike's Mad Log
 
20120209

Burgener WU, 10 weighted pull ups 50# and 10 HSPU

Strength
Push Press
4x3 150#

WOD
8 minute AMRAP:
10 KBS 50#
10 Ring dips
5 Push jerks 135#
7 rds + 10 KBS and 2 dips

Finished off with a 1 mile jog and stretching. I'm afraid that my left calf is still screaming from the sprints the other day.....I'm glad that I didn't follow the CF main WOD today:p

Michael A. Jones 02-10-2012 05:35 PM

Re: Mike's Mad Log
 
20120210

3x12 Good mornings, squats and back extensions as warm up

Strength

Deadlifts-70% of 1RM
5x3 285#

I've decided to try a new method for my strength training. Every session, I'll increase weight percentages and fluctuate sets and reps. I'll train in this fashion and see what kind of gains I can accomplish....

Finished off with 4 rds on the heavy bag. I did 30:40 w/ 30 SU during 40 sec "rest" period.

Michael A. Jones 02-11-2012 06:17 PM

Re: Mike's Mad Log
 
20120211

REST DAY :snore:

Michael A. Jones 02-12-2012 03:27 PM

Re: Mike's Mad Log
 
20120212

30 Jumping jacks and Samson stretch

WOD

3 RFT
100 rope singles
40 squats
20 hammer strikes
10 KBS 50#
5 ball slams 15#
10:40

Post WOD

4 rds
10 K2E
20 leg lifts
20 Russian twists 15#
10 Spiderman planks (used furniture sliders)

8 rds 30:30 on the heavy bag and stretching.

Michael A. Jones 02-13-2012 09:39 AM

Re: Mike's Mad Log
 
20120213

Mobility WOD for rack positioning and 30 wall squats

Strength

I followed the Crossfit Main WOD today.

Front squat 3-3-3-3-3

185-205-215-235-255

I felt good this morning, so I pressed it. I made the jump to 265, then 270 which was 50# over my last PR. I rested an additional 3 minutes and added 15 more. New PR 285#!!!!!!:pepper:
I am increasingly happy with the gains I am seeing with my new programming. Now that I have cut back on so much METCON and studying techniques, I can better reach some of my goals. Also, mobility issues have become less and less frequent.;)

Michael A. Jones 02-14-2012 02:57 PM

Re: Mike's Mad Log
 
20120214

Burgener WU, dislocations and 10 HSPU

Strength

2 rds
5 Shoulder press 135#, then rest 2 minute
5 Push Press 155#, then rest 2 minute
5 Push Jerk 175#, then rest 2 minute

WOD
4 RFT:
10 KB press 35#
10 KB rows 35#
20 BW rope pulls ( my sub for rope climbs)
3:54

Pretty decent training session. I plan to do some rowing tomorrow. I'd like to run but the weather has ben crappy....

Michael A. Jones 02-15-2012 12:25 PM

Re: Mike's Mad Log
 
20120215

No rowing afterall.....:( Damned AF folks were out in force this morning. Didn't want to wait around.

Warm up consisted of 50 rope singles, 20 squats, 10 Samsons, and 20 ea Good mornings 45#, glute bridges 135#, crunches, leg lifts and back extensions.

Strength

10x135, 5x 185 and 3x 215

WOD
Deadlifts 3x3 @ 350#
85% of 1RM
I took a 4 minute rest between sets.

NOTE:Was supposed to do 80% today but looked at the wrong date....

I finished off by practicing the snatch grip DL with 205#. I read up on the variations of the DL, and will start incorporating them into my training. Next week, I'll hit up the sumo style after my WOD.

Michael A. Jones 02-16-2012 07:49 PM

Re: Mike's Mad Log
 
20120216

ACTIVE REST DAY

I felt alot better after finally getting a decent nights sleep. I rigged up a DIY GHD on my squat rack and did 3x30 SU.

Stretched, foam rolling and used my Miracle Balls for some additional stress relief.

Michael A. Jones 02-17-2012 11:35 AM

Re: Mike's Mad Log
 
20120217

Warm up consisted of 50 rope singles, 40 monkey squats, and active stretching.

Strength

Back Squats 5x3 @ 230#
70% of 1RM
I took a 2 minute rest between sets. Afterwards, I did 2 rds of 20 split lunges, 20 wall balls 20# and 10 weighted squat jumps 35#. My legs are gonna hate me tomorrow....:rofl:

Post WOD

4 rds
10 K2E
10 Hip thrusts
20 Spiderman planks (used furniture sliders)

6 rds 40:15 on the heavy bag and stretching.

Michael A. Jones 02-18-2012 08:15 PM

Re: Mike's Mad Log
 
20120218

Burgener WU

WOD

6 rds
10 DB presses
10 Ring dips
10 KB Snatch 50#

Post WOD

4 15:15 handstand holds on parallettes :devil:
5 wall walks
100 crunches
8 rds 30:10 on the heavy bag and stretching.

Michael A. Jones 02-19-2012 09:28 PM

Re: Mike's Mad Log
 
20120218

Warm up consisted of 30 Good mornings 45#, 40 squats and stretching
5x 275# DL


WOD

Deadlifts-80% of 1RM
4x4 320#

Post WOD

5x 225# Gute bridges and 10 rds 30:30 on the heavy bag and stretching.

Planning to do some running tomorrow on my rest day. Hopefully, the rain will not interfere.....

Michael A. Jones 02-20-2012 02:04 PM

Re: Mike's Mad Log
 
20120220

ACTIVE REST DAY

Went for a 1 mile run. I ran it in 7:02; wasn't really pushing it today. I just wanted to get a run in and stay loose.

Also, wanted to work some hip mobility. It some of these: http://mtnathlete.com/subpage_detail...887&page_ID=14 (WFS)

Michael A. Jones 02-21-2012 10:48 AM

Re: Mike's Mad Log
 
20120221

Warm up consisted of 50 rope singles, 5x185# squats and 2x 45 sec "ride it downs"

Strength

Back Squats-80% of 1RM
3x3 265#

WOD
5 minute AMRAP
6 BB Lunges 135#
6 Box jumps 24"
5 full rds

Post WOD

10 rds 60:20 on the heavy bag and stretching.

I am going out to recon some running trails in the area.....:kicking0: Might as well take advantage of the nice weather and do some running.

Michael A. Jones 02-22-2012 09:36 AM

Re: Mike's Mad Log
 
20120222

Calisthenics and active stretching

Endurance

Went for a nice run at a local park this morning. I picked a great day to run!!! 69 degrees witha little sun :)

Strapped on my Mir vest and did 2.11 miles on the trails. I neglected to keep time but mainly wanted to get some road time in. Had a little run-in with a doe. She didn't want to yield the rightaway to me, so I just ran past her; almost close enough to touch her.

Finished my workout, at home, with some hip mobility drills and muscle up practice.

Michael A. Jones 02-23-2012 12:52 PM

Re: Mike's Mad Log
 
20120223

Warm up consisted of Burgener WU, 20 floor release PU and shoulder dislocates

WOD

5 RFT
10 Ring dips
10 KB Press 50#
20 Hammer strikes
4 C&J 165#
7:35
Rested 4 minutes, then
4 RFT
10 Bench press 165#
5 Pull Ups
2:25

Post WOD

8 rds 45:15 on the heavy bag and stretching.

Michael A. Jones 02-24-2012 12:01 PM

Re: Mike's Mad Log
 
20120224

Warm up consisted of 60 rope singles, 30 good mornings 45#, 5x225# squats, glute bridges 225# and 2x 45 sec "ride it downs" w/ 35# KB

Strength

Deadlifts-90% of 1RM
3x2 375#

WOD

4 rds
6 KBS 70#
6 Sandbag ground-to-shoulder 80#

Post WOD
12 rds 30:10 on the heavy bag and stretching.

I finished off with some foam rolling and Miracle Ball relaxation for 20 minutes.

This was my final week of my programmed DL strengthening. I'll be doing DLs but only w/i my WODs. I'll be concentrating on more squatting and auxillary exercises like good mornings and lunges to boost my DL pulls.

Michael A. Jones 02-25-2012 10:53 PM

Re: Mike's Mad Log
 
20120225

ACTIVE REST DAY

I spent a great deal of time stretching and relaxing today. But first, I went on a 1.5 mile jog/powerwalk with the wife and daughter. I also did some muscle up work.

Michael A. Jones 02-26-2012 02:16 PM

Re: Mike's Mad Log
 
20120226

Warm up consisted of stretching, 50 rope singles, 20x135# and 5x225# squats

Strength

Back Squats-85% of 1RM
3x3 280#

WOD
4 RFT
4 Front squats 225#
6 Lateral jumps 16"
10 Weighted lunges 45#
5:00

Post WOD

4 rds 120:45 on the heavy bag and stretching.

Michael A. Jones 02-27-2012 08:15 PM

Re: Mike's Mad Log
 
20120227

Burgener WU

WOD

6 RFT
10 Dips
10 Parallette Push ups
3 Power cleans 135#
4:10

Skills: 10 minutes of Muscle Up practice:devil:

Post WOD

7 minute abs
5 rds 120:45 on the heavy bag and stretching.

Michael A. Jones 02-28-2012 07:45 PM

Re: Mike's Mad Log
 
20120228

Calisthenics and active stretching

Endurance

I went for a nice run at my fav local park again this morning. Logged 2.5 miles.

Michael A. Jones 02-29-2012 02:42 PM

Re: Mike's Mad Log
 
20120229

Burgener WU

Skills

Snatch Balance 2x4
95-105-115-145

I definitely need to work this movement more. My left shoulder still tweeks a bit on overhead movements, so I didn't pursue too much today. I wanted to get my mind and body ready for OHS....:evilsmile

WOD

4 rds
4 OHS 95#
6 Snatch grip DL 225#
8 KB Snatch 50#

Post WOD

10 rds 45:15 on the heavy bag and stretching.

Michael A. Jones 03-01-2012 12:52 PM

Re: Mike's Mad Log
 
20120301

REST DAY :yawn:

Really drained today. I needed this rest day. Tomorrow, I tackle my final week of heavy squatting. Looking forward to seeing if my 5 week programming paid off and new PR.

Michael A. Jones 03-02-2012 02:58 PM

Re: Mike's Mad Log
 
20120302

Warm up consisted of 50 rope singles, 4x 275# squats and stretching

Strength

Back Squats-90% of 1RM
3x2 295#

I felt pretty solid on the first lift, but kind of struggled on the last rep/second set....I thought it over and knew that my foot placement was off. I was trying to get a wider stance than normal. I went back and did a third set (1 rep) to be sure.
With that said, I loaded another 45# to the bar and went for it. New PR at 340# :kicking0: I did notice that I was fighting the weight on the way down. So, at the bottom, I thought I was stuck. I went to that "place" and gutted it up. I am happy that I got the lift but wondering if it was the recent programming...:shrug: I'll take it though. As long as I am making gains is all that matters. Looking to try something new with my squats later in the week.

WOD

8 minute AMRAP
30 rope undulations
10 K2E
24m Bear crawl
6 rds + 30 ropes

Post WOD

6 rds 60:20 w/ 15 jumping jacks during 20 second rest on the heavy bag and stretching.

Michael A. Jones 03-03-2012 06:29 PM

Re: Mike's Mad Log
 
20120303

Calisthenics and active stretching

I was smoked after doing some much needed work in the lawn, so I kept it quick and simple.

Skills: DU practice. Spent about 6-8 minutes with a new rope. The rope and I were in synch:highfive: I managed 4 consecutive DUs!!!!! It's the little things that can make your day......

WOD

3 RFT-10 ea
Push ups, squats, burpees, SU, dips, 24" box jumps and DU
6:35

Post WOD
6 rds on the heavy bag-30:10

Michael A. Jones 03-04-2012 07:56 AM

Re: Mike's Mad Log
 
20120304

It was a beautiful morning and I wanted to do something outdoors, so I went to a local school to use the track, and they have big a** tires to flip:D

Calisthenics and active stretching

WOD

4 rds
8 tire flips 245#
10 KBS 50#
20 hammer strikes
400m run

The tire was the largest that was at the school field, so I used it. I tried to keep a steady pace on the 400s; 1:45 was about average.

Michael A. Jones 03-05-2012 08:13 PM

Re: Mike's Mad Log
 
20120305

REST DAY :snore:

Michael A. Jones 03-06-2012 01:32 PM

Re: Mike's Mad Log
 
20120306

Calisthenics, 30 good mornings 45#, 3x5 ride it downs w/ 50# KB and active stretching

WOD

5 rds
3 Front squats 225#
5 Back Squats 225#
5 DL 215#

Skills

I spent 20 or so minutes practicing DUs. Just like the other day, I stringed 3 consecutive. These may be my new addiction!! :kicking0: One day, I'll conquer them.

Michael A. Jones 03-07-2012 08:07 PM

Re: Mike's Mad Log
 
20120307

Burgener WU

Skills

I spent 20 minutes on DUs. Slow progress but I'm content :D

WOD

6 rds
10-8-6 Strict press 95-115-135#
6-8-10 KBS 70#
10 Weighted dips 30#
10 Alternating KB press 50#

Post WOD

6 rds 30:50 (40 sec of rope singles and 10 sec rest) on the heavy bag

We'll be on vacation to Disney World for a week, so hopefully the hotel has some decent equipment....If not, I'll be doing alot of running and BW exercises.

Michael A. Jones 03-09-2012 09:00 AM

Re: Mike's Mad Log
 
20120309

Today will be a rest day due to being on the road. Off to Disney!!!!:D

Michael A. Jones 03-10-2012 08:22 PM

Re: Mike's Mad Log
 
20120310

I really hate being on the road....I wanted to do so much this weekend for my WODs :( Oh well. I believe in adaptation and creativity when it comes to working out.

The hotel has NOTHING for a gym, so I did the following in the room.

WOD

6 rds 10 ea
Push ups, squats, dips and SU

I was going to run around the complex but forgot the hour time shift from CST....Got a big day ahead tomorrow;)

Michael A. Jones 03-11-2012 08:09 PM

Re: Mike's Mad Log
 
20120311

WOD

4.5 hrs of walking thru Downtown Disney!!:D

Michael A. Jones 03-12-2012 09:19 PM

Re: Mike's Mad Log
 
20120312

Calisthenics and stretching

Endurance

Ran 3.5 miles around the resort. Didn't get a chance to visit the fitness center....Maybe tomorrow I can get over there to throw some weights around.

Michael A. Jones 03-13-2012 07:30 PM

Re: Mike's Mad Log
 
20120313

The resort gym is so globo....Alot of Hammer Strength equipment but had to get a workout in.

WOD

3 rds
5 KBS 50# (used Dumbbells)
10 SDLHP 80#
10 Box jumps

In addition to all the walking around Epcot, not a bad day....

Michael A. Jones 03-14-2012 01:48 PM

Re: Mike's Mad Log
 
20120314

Stretching

WOD

Back Squat
5 ea
225, 275, 295, 325

Endurance

2 mi around the resort lagoon. It had much better scenery than the running trail.

Michael A. Jones 03-15-2012 02:10 PM

Re: Mike's Mad Log
 
20120315

REST DAY:snore:

Michael A. Jones 03-17-2012 08:06 PM

Re: Mike's Mad Log
 
20120316

REST DAY

I was on the road and unable to workout....:mad:


20120317

I got home sooner than I expected, so I rested up a bit before attempting my workout.

WOD

5 rds
20 Push ups
40 Sit ups
20 Jumping jacks

I'll do some weighted WOD tomorrow. I should have enough strength then.

Michael A. Jones 03-18-2012 08:35 PM

Re: Mike's Mad Log
 
20120318

REST DAY :yawn:

I'm still super exhausted from the road......Hopefully, I can get in a decent WOD tomorrow.

Michael A. Jones 03-19-2012 11:09 AM

Re: Mike's Mad Log
 
20120319

I decided to ease back into things after my vacation. I've felt really sluggish and don't want to injure myself by going too hard, too fast. Just have to get my stamina back to where I left off...

Calisthenics and active stretching

WOD
4 RFT

5 KBS 50#
5 Box jumps
10 SU
10 Wall balls 10#

4:45

Skills
20 minutes DU practice

Michael A. Jones 03-20-2012 08:28 AM

Re: Mike's Mad Log
 
20120320

Stretching and 800m run

I needed to shake the cobwebs off after vacationing, so I decided to run this morning. It was a nice day at the park. I wonder why more people weren't out......:shrug:

Endurance

Ran 5 hill sprints with my Mir vest. The slope didn't look all that bad until the 3rd set. My thighs were on fire!!! The topo map says it was at about 1300', so I was gonna get a challenge out of this WOD. It was a great workout. I need to run more since I'll be competing in the Jailbreak Race in Lockhart in about two weeks, then Spartan Race in May.

Post WOD

800m jog back to my truck, then 3x 15m lunges and 40 squats.


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