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

Michael A. Jones 05-19-2012 08:22 PM

Re: Mike's Mad Log
 
20120518

REST DAY:yawn:


20120519

Endurance

Spartan Race Day!!! None of my training could have prepared me for the race....I was annihilated afterwards:yikes: I won't venture to say that it was fun:rolleyes: but it was definitely a gut check.

Post WOD

Ice bath, hydration and stretching.

Michael A. Jones 05-21-2012 08:07 PM

Re: Mike's Mad Log
 
20120520

REST DAY:bonk: I wasn't about to WOD the day after the Spartan.....


20120521

I felt motivated and rejuvenated after yesterday's rest!! Time to get crackin':whip0000: Went for a two-a-day session.

Session #1

Endurance
10 mi cycle ride in roughly 58 mins.


Session #2

WOD
12-10-8-6-4-2
KBS 70#
KB press 50#
Sand bag ground to shoulder 85#

Post WOD
2x20 OHS 45#

Endurance
1 mi FARTLEK run

Michael A. Jones 05-22-2012 08:18 PM

Re: Mike's Mad Log
 
20120522

I still feel really good considering the past few WODs have been pretty intense after my race. Why stop now...?

Burgener WU, 50 rope singles and stretching

WOD

5 rds
3 man makers 45#
5 Thrusters 95#
7 Weighted squat jumps 45#

I'd forgotten how much thrusters and MMs suck!!!:rofl:

Post WOD

4 rds 90:30 on the heavy bag
4 rds 30 planks and 10 K2E

Michael A. Jones 05-23-2012 07:51 PM

Re: Mike's Mad Log
 
20120523

Session #1

Endurance
1.66 miles in 16 minutes with 20# vest

Session #2

WOD
4 rds
4 Snatch grip DL 265#
8 KBS 70#
10 Good mornings 15#

I need to work on my grip....It was rather difficult to manage the weight during my lifts tonight. I have to readdress the balance of my workouts. The Spartan had me dedicated to endurance, and I sacrificed alot of strength training during my prep. Not to mention, I was ailing for almost a solid month with lower back pains.

Michael A. Jones 05-24-2012 09:20 PM

Re: Mike's Mad Log
 
20120524

REST DAY

Michael A. Jones 05-25-2012 08:27 PM

Re: Mike's Mad Log
 
20120525

Endurance

Cycled 13 miles in 1:13.

Michael A. Jones 05-26-2012 08:54 PM

Re: Mike's Mad Log
 
20120526

Warm up consisted of 50 rope singles, 10x 185# squats and stretching

I know that I've lost some strength, so I'm getting back to basics and hopefully regain what I've potentially lost....


Strength

Back Squats
5x3
225, 245, 265, 295 and 300#

Overall, I don't think that my loss was as significant as I imagined. I felt gunshy but completed the lifts pretty good. My poor knees were hating me though:ranting2:
Finishing off with 300# was a major accomplishment for me tonight; only 40# shy of my 1RM wasn't all too shabby;)

Michael A. Jones 05-27-2012 06:54 PM

Re: Mike's Mad Log
 
20120527

Stretching, 20 Sotts press 35# and 100 rope singles

I wanted to do something outside the box.....I think that I saw this WOD on ZombieFit.

WOD
12 minute AMRAP

80' Farmer's walk 60# ea hand
10 K2E
40' Bear crawl

Completed 10 full rds

Michael A. Jones 05-29-2012 11:26 AM

Re: Mike's Mad Log
 
20120528

Memorial Day Murph

In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

Rest in Peace, Sir!!!

As Rx'd 57:23 w/ vest



20120529

REST DAY

Michael A. Jones 05-30-2012 09:34 PM

Re: Mike's Mad Log
 
20120530

I had alot on the plate today, so I kept it quick and easy.

Endurance

2 mile run in 18 minutes.

Michael A. Jones 05-31-2012 04:26 PM

Re: Mike's Mad Log
 
20120531

Endurance

Went for a bike ride in the a.m. Logged just under 10 miles in 50:41.

WOD

4 RFT

5 Box jumps 24"
5 C&P 115#
10 DU
20 Hammer strikes

6:11

Michael A. Jones 06-02-2012 03:47 PM

Re: Mike's Mad Log
 
20120601

Half mile run, Sampson stretch and 50 squats

WOD
4 rds, 10 ea

Dips
KBS 70#
Push press 95#
Front squat 195#

Post WOD

Heavy 40:30 w/ 10 12" box jumps

20120602

WOD
5 rds

5 HSPU
5 Burpee broad jumps
10 Parallette Push ups
10 OHS 75#
10 Ball slams 15#
5 ea hand KB snatch 50#

Michael A. Jones 06-03-2012 06:25 AM

Re: Mike's Mad Log
 
20120603

REST DAY:snore:

Michael A. Jones 06-04-2012 07:47 AM

Re: Mike's Mad Log
 
20120604

Endurance

I began the day with a little cycling in the a.m. Logged just under 10 miles.

WOD

4 rds

20' Weighted OH Lunge, left arm 50#
10 Floor release PU
20' Weighted OH Lunge, right arm 50#
10 Wall balls 20#

Post WOD

6 rds on the heavy bag 45:15

Michael A. Jones 06-05-2012 08:30 PM

Re: Mike's Mad Log
 
20120605

I had alot going today, so I didn't get any endurance in.....:( I'll have to make it up this week sometime; preferably tomorrow morn.

Burgener WU, 100 rope singles and stretching

Skills
Snatch 3-3-3
75, 115 and 135#
Yeah, I am lame.....I decided to practice since I've not done any snatches for eons.....I could tell by the weight, or lack of :biglaugh: I saw that Elizabeth Akinwale had snatch 180# at the Games and got inspired. She would totally whoop me!! I think that I can handle more weight but I lack the mobility and confidence to get that BB OH. Time, patience and training.....

NOTE: Train Weaknesses!!!!

WOD
For Time

10 TGU 35#
20 K2E
30 KBS 50#
40 DU
50 SU
8:13

Michael A. Jones 06-06-2012 09:22 PM

Re: Mike's Mad Log
 
20120606

Endurance

To celebrate National Running Day, I set out this morning on a 4 mile run. Clocked it in 37:58.

Strength
Press 8-6-4-2
135-155-170-185

I had to break up the last set....I haven't done presses in a hot minute, and I needed to gather myself. Needless to say, I did complete a successful lift:)

WOD
10 min AMRAP
5 Push Press 100#
5 Ring PU
5 Dips

10 rds
I was really hustling through the first 6 minutes, then the ring PUs started whooping me.....I plan to do this one again soon, and shoot for 12+ rds.

Michael A. Jones 06-07-2012 09:23 PM

Re: Mike's Mad Log
 
20120607

REST DAY:yawn:

Michael A. Jones 06-08-2012 10:17 PM

Re: Mike's Mad Log
 
20120608

Endurance

All that I had time for today was a ride. Logged about 14 miles this morning.

Michael A. Jones 06-09-2012 04:20 PM

Re: Mike's Mad Log
 
20120608

Endurance

Did a 5 mile leisure ride with my wife and girls this afternoon. For cardio, I'd sprint ahead and ride back to them throughout the ride.

DL 10x 135#, 10 KBS 50#, 135# hip bridges and stretching

Strength
DL 3x3
285#


WOD

4 rds
6 DL 235#
10 Double KBS 35#
8 Good morns 45#
10 DUs
6 Back extension
5 Dips

Tomorrow, I'll try to take my WOD outdoors. I've wanted to get some pushsled work in and tire flips. Mother Nature needs to be nice in the a.m.....;) Definitely going to do some squats depending on the mainsite WOD.

Michael A. Jones 06-10-2012 10:18 AM

Re: Mike's Mad Log
 
20120610

Strength
Back Squats 4x4
245#

I did manage to cooperate with nature and take my WOD outdoors. It was actually a pleasant morning.

800m run, 20 kipping PU and stretching

WOD
4 RFT

100m Sled Push 140#
10 Tire flips approx. 200#
10 KB Press 50#

7:10

The sled really took alot out of me.....:yikes: Next time out, I'll go for more weight, less distance and work on power; today's push was more focused on explosiveness and speed.

Michael A. Jones 06-11-2012 11:40 AM

Re: Mike's Mad Log
 
20120611

Endurance

I began the day with a time 2 miler in the a.m. I've lost some speed with my shorter distances.....Ran it in 17:46. I've not done a 2 mile run for time since I was active duty Army. 5k races have been on my plate recently, so I guess it's back to the drawing board with running; have to find a balance again.


Strength

Cleans 4x2
135-155-185-205

I was actually looking to PR today, but my mind wasn't ready....I watched some videos with Coach Burgener but I believe that I over-thought the movement and doomed myself. I came still see that I lost some strength; attempted 225# three times with no success. :(It was a decent WOD though.

Michael A. Jones 06-12-2012 09:05 PM

Re: Mike's Mad Log
 
20120612

Active Rest Day

I did an abundance of stretching and MWOD exercises tonight. Focused on my hips and ankles. I've faired pretty well in getting back to heavier squats but want to get better.
My ROM has increased in my hips but looked into getting more depth by working my ankles.....The jury is out.

Knocked out some ab work and called it a night.

Looking to ride about 12-14 miles in the morning.

Michael A. Jones 06-13-2012 12:34 PM

Re: Mike's Mad Log
 
20120613

Endurance

12 mile bike ride in 1:00:02. My goal was to get it under an hour but too many folks on the trails....Came THAT close :rolleyes:

CFWU

WOD
4 rds
4 C&P 135#
6 one arm KB press 70# (ea hand)
10 hammer strikes 14#.

Michael A. Jones 06-14-2012 04:17 PM

Re: Mike's Mad Log
 
20120614

I was planning on doing squats but changed my mind at the last minute....I figured when I run tomorrow that squats would be more beneficial to my legs.:evilsmile

CFWU plus 10x135 5x225# DL

Strength

DL 4x3 300#
I did the pulls off of boxes (milk crates). I will be doing this for the next few DL exercises with heavier sets. I also programmed in another DL workout this week. It will be doing the 20 Rep protocol.....Haven't tried it before but I have found some interesting readings on it's benefits. More to follow on that....

WOD
50 ea KBS 35#, Good mornings 45# and box squats 45#

Michael A. Jones 06-15-2012 09:52 AM

Re: Mike's Mad Log
 
20120615

I was planning on going for a 3-4 mile run but changed my mind when I woke up. I grabbed my bike and headed out to my favorite trail.

Endurance
14 miles in 1:15:33

My legs were on fire after the twelfth mile. I gutted it out and finished with a decent time. After my 12 miler two days ago, my quads are not liking me :D Nevertheless, it was a great ride.

CFWU plus 5 front squats 185#

Strength
Front Squats 3x3
230#

I used 80% of my 1RM.

Post WOD
Ab work 25 ea
bicycle, crunch, reverse crunch, oblique obliterators and K2E

Michael A. Jones 06-16-2012 08:35 PM

Re: Mike's Mad Log
 
20120616

I went with a semi-light WOD for tonight. I'm totally sore and felt exhausted during the day.....Planned rest day tomorrow!

WOD

16-10-6

DUs, push ups, dips, body rows, box jumps and mountain climbers

Michael A. Jones 06-17-2012 02:01 PM

Re: Mike's Mad Log
 
20120617

REST DAY:yawn:

Michael A. Jones 06-18-2012 01:27 PM

Re: Mike's Mad Log
 
20120618

Strength
Deficit DL 4x4 320#

WOD
3 rds
4 Snatch grip DL 225#
6 KBs 50#
10 Good mornings 45#

I cooled down with some slow rope singles, foam roller and MiracleBall therapy.
I didn't want to going riding in the heat but I sucked it up....;)

Endurance

10 mile bike ride in 49:51

Michael A. Jones 06-20-2012 12:19 PM

Re: Mike's Mad Log
 
20120619

Did not get a chance to log for this day....

I was helping a friend move her apartment, so my WOD was furniture moving....All the functional movements were incorporated;)


20120620

Endurance

I decided to check out an agility class held at the gym on Ft Sam Houston. I'm glad that I did:pepper:

The session was 45 minutes with 33 stations!!! You were given 45 seconds per station then you rotate. It was a great workout!!!! Some of the exercises were agility ladder drill, squat thrusts, sprint, burpees, jumping jacks, squats, box jumps and jump rope. It was a good change of pace from running and biking. I plan to do it more often.

Strength

Back Squats 5-5-5-3
225-245-275-285

I did not think I had any gas left in the tank after the agility class, but.....:kicking0: The instructor thought I was crazy for working out after his class until I told him that I was into Crossfit....:D
I also got to give some pointers to some guys that were working their cleans. I told them about Coach Burgener's practices and it helped one of them; the other was too proud to accept help, so he did not increase in weight:rolleyes:

Michael A. Jones 06-21-2012 09:09 PM

Re: Mike's Mad Log
 
20120621

Active Rest Day

8 rds 60:25 on the heavy bag

3x25 SU
3x20 K2E
3x10 Russian twist

Finished off with some MiracleBall therapy and stretching.

Planning on a 10-12 mile bike ride and some OHS work for tomorrow. Might take a peek at the mainsite to see if the WOD sparks any interest.....

Michael A. Jones 06-22-2012 09:51 PM

Re: Mike's Mad Log
 
20120622

Endurance

Rode about 12 miles in 1:12.....I went to the only trail that I haven't been to this morning. It was a good workout because it had some steep switchbacks. Burned about 800 cals and worked the legs out.

WOD/Skills

OHS 3-3-3-3
75, 95, 115 and 125

OHS have been the thorn in my side forever.....I've watched about ever video posted and read numerous articles. Nothing seems to be working. I can press over 200 and squat over 300 but cannot master this movement...WTH!?I guess that is why I have steered clear of this movement. Sad but true.

I'll stop being a punk and just apply myself more.:crybaby0:

"A little more persistence, a little more effort, and what seemed hopeless failure may turn to glorious success." ~Elbert Hubbard

Michael A. Jones 06-23-2012 08:28 PM

Re: Mike's Mad Log
 
20120623

I wanted to work some strength but also technique, so I went with the following:

Strength/Skills

Cleans
8x135#
4x185#
2x215#

I still need alot of work. I feel like I am over thinking the movements and I notice that I am still pulling too much with my arms.....More practice to come.

WOD
For Time
10-5-1
Cleans 135#
KBS 70#
dips
SU
DU
FRPU

1:57 and rested 2 minutes
1:04 and rested 1 minute
Last set was in 29 seconds

Michael A. Jones 06-24-2012 02:04 PM

Re: Mike's Mad Log
 
20120624

Strength

DL 3x2 375#

This was the heaviest that I've done in months. Pretty decent pulls but my hand strength sucked!!:ranting2: I definitely need to get that back in order to PR again.
I had planned to do the CFT next month but decided to postpone until mid-August; I have to regain some of my strength lost over the last few months....

WOD
4 rds

3 DL 305#
10 KBS 50#

Post WOD
4 rds of 120:30 on the heavy bag

Michael A. Jones 06-25-2012 08:56 PM

Re: Mike's Mad Log
 
20120625

Endurance

3.11 mile run in 30 minutes......

CFWU plus 5x225 back squats

Strength

Back squats 4x4
285#

I watch an excellent video covering stretching the glutes, hams and calves for squatting. It paid off!! My lifts were more fluid and I didn't feel the usual pain and stiffness.
Link is here: https://www.againfaster.com/blog/201...mprove-squats/ (WFS)

Michael A. Jones 06-26-2012 09:48 AM

Re: Mike's Mad Log
 
20120626

Endurance

Biked 10.20 for time
49:47

I bested my 10 mile time by 10 minutes:kicking0: I have a good route, so I'll use it for time trials.

Strength

2x5 DB press 50#
2x5 Alt. DB press 50#
5 Strict press 135#
5 Half press 155#
5 Rear delt flies 115#
5 " " 135#
5 " " 150

Michael A. Jones 06-27-2012 06:29 PM

Re: Mike's Mad Log
 
20120627

REST DAY:yawn:

I've been going strong for the last few days but my body is telling me to rest. I'm getting past that stubborness that the military "taught" me.....My "good knee" has been telling me to slow down for two days.

I may take an active rest day tomorrow, and hit it hard after that.....:evilsmile

Michael A. Jones 06-28-2012 07:12 PM

Re: Mike's Mad Log
 
20120628

Active Rest Day

My knee was still plaguing me, so I took today to ice it and give myself a break.

Heavy bad session
6 rs 120:30

Tabata style jump rope
6 rds 30:30
245 reps

Michael A. Jones 06-29-2012 09:04 PM

Re: Mike's Mad Log
 
20120629

Endurance

I rode 10.2 miles with the wife today. Was far slower than my usual pace but did get a decent workout.

CFWU

Strength

Deadlift 10 ea

185-195-215-220-225

Michael A. Jones 06-30-2012 02:56 PM

Re: Mike's Mad Log
 
20120630

Endurance

My planned 10 mile bike ride turned into a 3.2 miler courtesy of one, large staple in my rear tire......:mad: Luckily, I was not too far out from home. Had to call the wife to come retrieve me.

CFWU plus 5x225 back squats, and stretching

Strength

Back squats 3x3
295#

I felt pretty strong throughout the lifts. I may have to go for a new PR next session. My legs are good but I'm concerned about my knee at this point....

Michael A. Jones 07-01-2012 08:51 PM

Re: Mike's Mad Log
 
20120701

I wanted to go out for a run but spent the day with the Family:) Besides, the t-storms were pretty fierce today......:yikes:

Burgener WU plus CFWU

WOD
10 minute AMRAP

5 Shoulder shrugs 205#
5 DB press 50#
5 PP 75#

8+5+1

Post WOD
5x20 SU
2x50 flutter kicks
4x10 K2E

8 rds 45:10 on the heavy bag


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