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

Michael A. Jones 03-21-2012 10:04 AM

Re: Mike's Mad Log
 
20120321

Burgener WU

WOD
2 RFT-20 ea

Hammer strikes
4 count leg levers
Push press 75#
4 count flutter kicks
Dips
K2E
Floor release PU
Burpees

15:20

Post WOD
3 rds on the heavy bag 30:15

Skills
20 minutes of DUs. I am focusing on 1 single, then double vs. 2 singles which I have been working on. Pretty good so far. I stringed 4 in a row!!!:D

Michael A. Jones 03-22-2012 12:08 PM

Re: Mike's Mad Log
 
20120322

It is a gorgeous day, so I went to a nearby park to WOD.

1 Mile jog and stretching

WOD

5 rds

300m run
10 KBS 50#
10 Monkey bar traverse
10 Box jumps
10 Sandbag G2S 80#

Skills
20 minutes of DUs. My new technique is working. I did 8 consecutive single to DUs!!!!:pepper:

Michael A. Jones 03-23-2012 08:25 PM

Re: Mike's Mad Log
 
20120323

REST DAY :snore:

Michael A. Jones 03-24-2012 01:15 PM

Re: Mike's Mad Log
 
20120324

3x30 Good mornings 65#, 20 DL 135# and stretching

WOD

5 RFT-5 ea

HSPU, KBS 70# and DL 225#

7:02

My daughter watched and cheered me on :) She even did HSPUs!!! She didn't have full ROM but she ws doing them alot better than I would have at 10 years old....:highfive: She has had an interest in CF but hasn't shown the committment....yet ;)

Post WOD
3 rds on the heavy bag 30:15

Michael A. Jones 03-25-2012 06:13 PM

Re: Mike's Mad Log
 
20120325

Back squats
10x135, 5x 225#, Sampson stretch


WOD

5x5 Back squats

I worked with 275# which is 80% of my 1RM

Endurance
6 rds Rope singles 30:10

Post WOD
6 rds on the heavy bag 30:10
2 rds
40 SU, 100 Supine heel touches, 40 crunches and 10 K2E

I had my daughter CF tonight since she didn't want to Zumba with the wifey...She did pretty good!!:kicking0:
Jaedan's WOD

5 RFT
3 Burpees
5 PU
10 Lunges
10 Step ups 12"
7:51

Michael A. Jones 03-26-2012 11:32 AM

Re: Mike's Mad Log
 
20120326

Stretching

Endurance

Tried out a running app by Endomondo today, and a new run route. I didn't push myself because I wanted to get a feel for the route. Besides, my legs
hurt from yesterday's WOD.....:D

3.63 miles in 34:47

Michael A. Jones 03-27-2012 04:35 PM

Re: Mike's Mad Log
 
20120327

REST DAY :yawn:

Today was not a scheduled rest day. I was up late with my sick kid, and couldn't muster any desire to WOD.....:(

Michael A. Jones 03-28-2012 01:40 PM

Re: Mike's Mad Log
 
20120328

Burgener WU

Strength
Strict Press 4x4
135, 155, 170, 175(2) and 185(2)
I hadn't worked presses in a while and it showed....:ranting2: I'll need to get back to basics with them soon. My shoulder impingement has been bothering me a bit lately, so i've eased up on the upper body WODs.

WOD
10 min AMRAP

4 Hang pwer cleans 95#
6 Double KB snatch 30#
8 Alternating DB press 50#

7 rds plus 4 cleans

Skills
15 minutes of DUs. I managed 8 successful DUs by doing 1 single then 1 DU. I'm getting there:kicking0:

Michael A. Jones 03-29-2012 07:43 PM

Re: Mike's Mad Log
 
20120329

Stretching

Endurance

I did a quick 3 mile run today. I tried a new run route; hooked on scouting all the park trails available in my area. Didn't keep time. I just wanted to get some running in before the Jailbreak Race this weekend.

Gonna get dirty and have some fun!!:D

Michael A. Jones 03-30-2012 07:01 PM

Re: Mike's Mad Log
 
20120330

ACTIVE REST DAY

I run the Austin Jailbreak in the morning, so I just did alot of active stretching, foam rolling and hydrating. Can't wait for the race!!! I did it last year and had a blast.

Skills

15 mins of DUs

Michael A. Jones 03-31-2012 05:03 PM

Re: Mike's Mad Log
 
1 Attachment(s)
20120331

I ran the Jailbreak in the a.m. and it was awesome!!! I'm glad that it was a mild 71 degrees during my heat; the trudge through the lake would have cooled me off anyhow ;) It was way muddier and harder than last year's.
Now, on to the Muddy Mayhem and Spartan Race!!!:thumbs_up

Endurance

3 mile obstacle run

http://www.runthejailbreak.com (WFS)

Michael A. Jones 04-01-2012 06:42 PM

Re: Mike's Mad Log
 
20120401

Unscheduled REST DAY:mad:

I tweeked my back working on the wife's SUV this morning. I was going to be stubborn and workout but decided against it....Not as young as I used to be.

:crutch00:

Michael A. Jones 04-04-2012 07:24 AM

Re: Mike's Mad Log
 
20120404

REST

I will be taking some time off due to my back. Hopefully, nothing is seriously wrong and I can get back to my training.....:(

Michael A. Jones 04-09-2012 07:56 PM

Re: Mike's Mad Log
 
20120409

Well, I got restless and agitated from sitting around with a sore back, so I decided to hit up a quick WOD. I still haven't been able to get in to see a doctor but the pain has subsided for the most part....

Active stretching

WOD

5x10 Push ups
4x1 min rope singles
10 rds 30:10 on the heavy bag

I felt better than I have in the last few days. My foam roller was a blessing tonight. Still plan to take it easy until I can get my insurance straight, and get an appointment at the clinic.

Michael A. Jones 04-10-2012 08:09 PM

Re: Mike's Mad Log
 
20120410

Active stretching

I attempted a few KBS with 35#....:eek: My hips and lower back weren't having it!!!

WOD

Tabata rope singles

5x 60:30

348 singles completed

Michael A. Jones 04-17-2012 09:55 AM

Re: Mike's Mad Log
 
20120417

Active stretching

My hips and lower back are feeling a lot better, so I wanted to WOD. The last week has been brutal w/o working out!!!

WOD
4 rds
5 KBS 35#
10 Push ups
20 Flutter kicks
10 Squats
10 Standing BB twists( empty bar)
10 Dips
20 Step ups 14"

Endurance
Tabata rope singles

10x 30:10

348 singles completed; oddly that was the same number I hit last WOD.....

Post WOD
10 rds on the heavy bag
30:10

Michael A. Jones 04-18-2012 08:25 AM

Re: Mike's Mad Log
 
20120418

Samson stretch, 2x 50 m high knees and foam roller


Endurance

2.5 miles in the elliptical for 30 minutes on hill-climb setting
1.5 miles on the track....Half my 5k pace


Post WOD
10 rds on the heavy bag
60:30

Michael A. Jones 04-19-2012 08:32 PM

Re: Mike's Mad Log
 
20120419

WOD

5 RFT
12 KB press 35#
4 Cleans 75#
30 Crunches

6:14

I haven't lost alot of endurance but I can feel alot of strength loss. I've dealt with alot of injuries, but the back seems like it is the worst. I cannot just sit around though.....I'll just take it easy for a while longer and keep with the toned down WODs.

Skills
10 minutes of DU

Michael A. Jones 04-23-2012 08:43 PM

Re: Mike's Mad Log
 
20120423

Active stretching, 50 rope singles and 800m jog

WOD
6 rds

10 Paralette PUs
10 KB Snath 50#
6 DUs
10 K2E

Endurance
1.37 miles in 10:40 :rolleyes:

Post WOD

8 rds heavy bag 45:15 w/ 10 squats between rds

Michael A. Jones 04-24-2012 08:17 PM

Re: Mike's Mad Log
 
20120424

Active stretching


WOD
10 min AMRAP

4 Back squats 185#
4 HSPUs
10 Box jumps
10 Dips
7 rds

Post WOD
8 rds on the heavy bag
35:10

5x20 SU
4x40:10 Planks
4x10 Plank rotations

Michael A. Jones 04-25-2012 08:48 PM

Re: Mike's Mad Log
 
20120425

Active Rest Day

I will be standing in my Army retirement ceremony in the a.m., so I took it easy tonight.

12 minutes of DU work, and a quick half mile jog.

Michael A. Jones 04-27-2012 09:58 PM

Re: Mike's Mad Log
 
Missed logging yesterdya's WOD....Internet outage:shrug:

20120426

WOD
Weighted Dips 6X6 50#

20120427

80 rope singles, Samson stretch and foam roller for 10 minutes

WOD
4 RFT

3 Curtis press 95#
5 Boby Complex ( Squat jump-PU-SU-Back extension is 1 rep)
8:24

Post WOD
10 rds on the heavy bag 40:10

Planning to hit the road in the a.m. I need to get in some running. Spartan is nearing....:evilsmile

Michael A. Jones 04-28-2012 09:50 PM

Re: Mike's Mad Log
 
20120428

I got off my tail and did get an awesome run in this morning.:)

Endurance

4.01 miles in 36:50

I was pleasantly surprised that I managed that pace since I haven't run in a while. I hate being lame......My lungs and mind want to run like the wind but my body doesn't want to cooperate:shrug:

I need to look more into cycling because my joint cannot take much more pounding after all the running I've done in the military.

Michael A. Jones 04-29-2012 08:31 PM

Re: Mike's Mad Log
 
20120429

Quick and easy....

10 rds on the heavy bag 60:15

Michael A. Jones 05-01-2012 08:40 PM

Re: Mike's Mad Log
 
20120430

Endurance

Cycled 10.1 mi in 59:39. I used my mountain bike because I sold my racer over 20 years ago.....Still got a good workout in. I think I'll look for a more challenging course.

20120501

60 rope singles, 10 KB press 35# ea arm and active stretching

WOD
4 RFT

5 PP 95#
10 Dips
10 Wall balls 20#
10 K2E
5:19

Michael A. Jones 05-02-2012 07:58 PM

Re: Mike's Mad Log
 
20120502

Endurance

Cycled 12.39 mi in 1h 4 min. I think I've found that more challenging course.....;)

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

Re: Mike's Mad Log
 
20120503

I haven't done any DLs in quite some time, so it was time.....

Glute bridges, good mornings and rope singles for warm up

WOD
5x5
135, 155, 175, 196, 235#

Felt "ackward" but didn't have much pain. I could tell that my strength has waned:( I just have to grit my teeth and keep at it.

Post WOD
10 rds heavy bag 40:10

Endurance
Rope skip Tabata
4x 40
277 skips

Michael A. Jones 05-05-2012 09:34 AM

Re: Mike's Mad Log
 
20120504

REST DAY :snore:


20120505

Cycled 15.55 miles in 1:26. Was only planning on 14 but got a spark of motivation towards the end...:p

Michael A. Jones 05-06-2012 08:28 PM

Re: Mike's Mad Log
 
20120506

WOD

5 RFT
10 KBS 50#
5 Burpees

4:40

Skills DU practice for 15 minutes

Post WOD

6 rds on heavy bag 30:10

Michael A. Jones 05-07-2012 11:10 AM

Re: Mike's Mad Log
 
20120507

Endurance

2.62 miles in 24:50. I wanted to run further but my joints weren't having it....:rofl: I burned 388 cals:rolleyes:

I will continue to focus on endurance and stamina for my upcoming Spartan Race and possibly Tough Mudder. I may enter in some more depending on how I fare.

Michael A. Jones 05-08-2012 08:20 PM

Re: Mike's Mad Log
 
20120508

800m job, 50 rope singles and stretching as WU

WOD

For time: 8 ea w/ 135#
Sprawl-BB roll out-DL-power clean-FS-PP-BS-lunges

Completed without releasing grip on the bar. I call it "Obliter8" and posted it on The WOD Shop. It was supposed to be a timed WOD but my watch failed me.....:ranting2: Seemed easy while I wrote it down, but hellish.

Post WOD

Finished tonight off with 10 rds on the heavy bag 60:15, 200 SU, 200 flutter kicks and 4x 30 sec planks.

Michael A. Jones 05-09-2012 06:54 PM

Re: Mike's Mad Log
 
20120509

REST DAY:yawn:

Michael A. Jones 05-10-2012 07:36 PM

Re: Mike's Mad Log
 
20120510

Burgener WU and 20x 135# back squat

I had a great rest day!!:D Now, time to get crackin'

WOD
4 RFT

3 DU
5 PU
7 Back squats 225#
10 K2E
15 Hammer strikes
5:12

Post WOD
Heavy bag 30:30 w/ 5 DU per rd

Michael A. Jones 05-11-2012 09:45 PM

Re: Mike's Mad Log
 
20120511

Endurance

I went out to the park and ran this morning. Wasn't planning to do any certain distance or time, but "eye of the tiger syndrome" kicked in....;) Logged 2.82 miles in 26:19. I arn an 8:42 second mile which surprised me.

Warmed up with 10 power cleans 115#, Burgener and some SUs

WOD
12 min AMRAP w/ 12 ea
KB Press 50#
Ball slams 15#
Body rows
16" lateral jumps

8 full rds

I'd forgotten how effective ball slams can be.....:D

Post WOD
8 heavy bag 40:10

Depending on the weather, I may throw on my weight vest or carry a sandbag for some running tomorrow.....

Michael A. Jones 05-12-2012 10:04 PM

Re: Mike's Mad Log
 
20120512

Well, my plans to run went out the door....Woke rather late, and I promised my little girl that I'd take her to the park to ride her bike. Couldn't break her heart. Now, I'm the cool Dad again :kicking0:

Active stretching and 10x 135# squats as WU

WOD

6 rds
6 Front squats 185#
10 24" Step ups 45#

I could tell that I was out of sorts with my lifts. My form was shaky, to say the least, and I felt weak ( joint pains ). I have to, again, find my balance between strength and endurance once I complete the Spartan Race. I kind of fell off my routine after March....

Post WOD
5 heavy bag rds
120:30

Michael A. Jones 05-13-2012 09:16 PM

Re: Mike's Mad Log
 
20120513

Active Rest Day

Rode a few miles with the Family on the fitness trails.

Michael A. Jones 05-14-2012 07:56 PM

Re: Mike's Mad Log
 
20120514

Endurance

I went on a cycle ride this morning. Logged 14.78 miles in a little over and hour. Today was more difficult than previous rides. The route had more hills and inclines, so it made for a challenge.

Michael A. Jones 05-15-2012 09:21 PM

Re: Mike's Mad Log
 
20120515

WOD
4rds

4 DL 275#
20 Alternating KB press 35#
10 Good mornings 45#
4 Weighted dips 50#

Skills
15 minute DU practice

Post WOD
4 heavy bag rds
40:30 w/ 10 squats

Michael A. Jones 05-16-2012 07:52 PM

Re: Mike's Mad Log
 
20120516

WOD

On the top of every minute for 5 minutes wearing my 40# vest:
5 PU (PU ladder by increments of 5)
10 KBS 50#
5 Power cleans 135#

Endurance

Tabata rope jumps 30:30
372

Michael A. Jones 05-17-2012 08:42 PM

Re: Mike's Mad Log
 
20120517

Endurance

Ran about 3 miles in 30 minutes. I'm guestimating because my GPS went haywire and was tracking me running 43 miles this morning....:shrug: The duration was correct but mileage was waaaaay off.

I will have an active rest day tomorrow and prep for the Spartan race on Saturday. Can't wait!:D


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