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-   -   M&M's Log (https://board.crossfit.com/showthread.php?t=49070)

Michael Maurice 12-06-2013 09:48 PM

Re: M&M's Log
 
Run 2mi FT
Huntley Hills
14:44

Michael Maurice 12-09-2013 09:05 AM

Re: M&M's Log
 
Pack
5 rounds
15 Ab-mat sit-ups
3 rope climbs, w/legs
10:47

Michael Maurice 12-11-2013 02:03 PM

Re: M&M's Log
 
Pack
Five rounds for time of:
10 Kettlebell clean and jerks, 35# Dumbbells
3 Muscle-ups - Progressions
8:27

Michael Maurice 12-14-2013 11:57 AM

Re: M&M's Log
 
Pack:
Complete as many rounds as possible in five minutes of:
185 pound Deadlift, 3 reps
85 pound Push press, 7 reps
6 + 3 DL

Michael Maurice 12-14-2013 12:53 PM

Re: M&M's Log
 
Complete as many rounds as possible in 20 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Powerclean, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
9 rds + 5 SDHP

Michael Maurice 12-15-2013 08:18 AM

Re: M&M's Log
 
12 Days of Christmas:
1 - Deadlift 135#
2 - Presses 65#
3 - Ring dips
4 - Pull Ups
5 - Push Ups
6 - Box Jumps 18"
7 - Wall Ball 15#
8 - KB Swings 35#
9 - Sit Ups
10 - Air Squats
11 - Weighted Lunges 15#
12 - Burpees
This workout will be done in the order of the song "12 Days of Christmas."
On the first day...1 DL
On the second day...2 HSPU + 1 DL
On the third day...3 Ring dips + 2 HSPU + 1 DL
Etc...
21:03

Michael Maurice 12-17-2013 04:02 PM

Re: M&M's Log
 
Push Jerk 1-1-1-1-1-1-1
135-145-155-165(f)-165-170-175(f)

Michael Maurice 12-18-2013 02:01 PM

Re: M&M's Log
 
Run 10x100 on the min

Michael Maurice 12-19-2013 02:29 PM

Re: M&M's Log
 
Bench Press 2-2-2-2-2-2-2-2-2-2
95-95-105-105-115-115-135-135-155-155

Michael Maurice 12-21-2013 06:06 AM

Re: M&M's Log
 
1000 Jump Rope FT
9:42

Michael Maurice 12-22-2013 09:48 AM

Re: M&M's Log
 
Row 4x500 rest 3:30 between
1:51, 1:50, 1:46, 1:51

Michael Maurice 12-23-2013 11:46 AM

Re: M&M's Log
 
Pre WOD Pick 1:
Alternate bettween
Tabata
V-ups/Air Squats

Then:
100m Plate Carry 2×35

WOD
250 Jump Rope Buy In, Then:
3 Rounds:
10 Push Up
5 Pull UP
5 Toe to Bar
10 Thruster 45#
5 Frog Jump
5 KB Swing 12kg
10 Box Jumps 16″
Rest 1:00
500m Row
Rest 1:00
40 Strict Press with BB 45#
For time.
19:20

Michael Maurice 12-26-2013 09:58 AM

Re: M&M's Log
 
Row 5k
22:52

Michael Maurice 12-28-2013 08:11 AM

Re: M&M's Log
 
Run 3m at normal pace
Huntley Hills
26:50

Michael Maurice 12-29-2013 03:15 PM

Re: M&M's Log
 
For Time
300 Jump Rope
5 Rds 65#
10 Deadlifts
10 Front Squats
10 Presses
300 Jump Rope
13:59

Michael Maurice 01-02-2014 07:51 AM

Re: M&M's Log
 
"DG"
Pack
Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
25 pound Dumbbell thruster, 8 reps
25 pound Dumbbell walking lunge, 12 steps
4 + 8 T-2-B

Michael Maurice 01-03-2014 05:46 PM

Re: M&M's Log
 
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

95-115-125-130(f)-115
115-135-155(2)-145-145
145(1)-95-115-135-145(2)

Michael Maurice 01-04-2014 02:29 PM

Re: M&M's Log
 
"TK"Pack
Complete as many rounds as possible in 15 minutes of:
8 Strict Pull-ups
8 Box jumps, 24-30” box
12 Kettlebell swings, 1.5 pood - Used 50# DB
5 + 4 pull-ups

Michael Maurice 01-06-2014 04:38 PM

Re: M&M's Log
 
For Time
50 Push Ups
50 Sit Ups
50 Squats
5:40

Michael Maurice 01-08-2014 08:13 AM

Re: M&M's Log
 
Pre WOD

5:00 minutes of Muscle Up Practice
Use the following progressions and break downs to practice:
Kneeling to MU, Ring row to MU transition, Strict MU sitting on Band, Kipping form Lying on Back, Strict MU w/ assistance, Ring to Hips Kipping, Banded Bar MU etc….

WOD:
Work up to heavy BB Complex
Barbell Complex =Deadlift + Hang Clean + Front Squat + Push Press + Back Squat + Behind Neck Press
-Squat Clean Thrusters or okay for the 1st, 4 movements. It is also okay to sub the BB today for KB or Bulgarian Bag, your pick!

Then:
RxM
15:00 AMRAP
4 Pull Up
2x BB Complex 115#
10 Box Jump 18"
7 Rds + 4PU

Post WOD
Foam Roll/Stretch/2x25 Alternating Superman.

Michael Maurice 01-09-2014 04:18 PM

Re: M&M's Log
 
Pre WOD
10-1 Ladder Russian KB Swing, take only 2 breaths between each set.

WOD
RxM
Buy in: 50 Walking Lunges Steps
4×8 Knee Tucks and Wall Ball 15#
Cash out: 50 Walking Lunge Steps

Post WOD
4x5 Horse Stance
Roll out hips for 3:00 minutes!

Michael Maurice 01-10-2014 03:37 PM

Re: M&M's Log
 
Annie - Modified
150-120-90-60 and 30 rep rounds of: Single-unders
50-40-30-20 and 10 rep rounds of: Sit-ups
10:32

Michael Maurice 01-12-2014 10:01 PM

Re: M&M's Log
 
Run 2m
16:53

Michael Maurice 01-13-2014 09:01 AM

Re: M&M's Log
 
Fran
21-15-9
Thruster 75#
Pull Ups
7:06

Michael Maurice 01-15-2014 07:49 AM

Re: M&M's Log
 
Pre WOD
Warm Up to work on heavy Clean and Jerks, work up to a working set.

WOD
RxM
5×5 at 70% Clean and Jerk - 115#

Then:
On the minute for 10:00 minutes:
5x DL (Use the same load as your C&J) + 10 Push Up-Aim to finish your work at the same time for each set. Hustle.
Get only 5 rounds in due to phone call

Post WOD
5×5 Bat Wings-Bent over row, hold and squeeze shoulder blades for :5 at the end of each rep, keeping scaps engaged through the full movement, front and back.

Michael Maurice 01-19-2014 08:31 PM

Re: M&M's Log
 
Run 2.15
17:44

Michael Maurice 01-22-2014 07:54 PM

Re: M&M's Log
 
“Maggie”

Pack
30 reps for time of:
Burpee/Push-up/Jumping-Jack/Sit-up/Handstand (wall walk up if you are unable to handstand)
14:40

Michael Maurice 01-25-2014 12:02 PM

Re: M&M's Log
 
On 1/23
20min Yoga Stretching

Michael Maurice 01-25-2014 12:03 PM

Re: M&M's Log
 
10rds
5 Push Up
5 Sit Up
5 Squats
5:56

50 Dumbbell Swings 50#

Plank hold 1min total

Michael Maurice 01-26-2014 08:23 PM

Re: M&M's Log
 
Run 15k - 9.3M
Hot Chocolate Run Atlanta
Results
1 hour 31 minutes 58 seconds
Splits
5k - 31 minutes 52 seconds
10k - 1 hour 02 minutes 49 seconds

Michael Maurice 01-28-2014 06:15 PM

Re: M&M's Log
 
CrossFit Total

Shoulder Press, 1 rep - 95-115-125(f)-120
Back squat, 1 rep - 185-205-225-255
Deadlift, 1 rep - 255-275-295-315-325
700

Michael Maurice 01-29-2014 08:01 PM

Re: M&M's Log
 
Pack
Complete as much as possible in 15 minutes of:
10 Push-ups
20 Sit-Ups
30 Squats
15 Push-ups
30 Sit-ups
45 Squats
20 Push-ups
40 Sit-ups
60 Squats
25 Push-ups
50 Sit-ups
75 Squats
30 Push-ups
60 Sit-ups
90 Squats
331 Reps

Michael Maurice 01-30-2014 03:56 PM

Re: M&M's Log
 
3rds FT
15 Sit-Ups AbMat
15 Good Mornings 45#
15 Squat Clean Thrusters 65#

Michael Maurice 02-01-2014 07:46 PM

Re: M&M's Log
 
Deadlift 10x2 on :60sec @ 235

Michael Maurice 02-02-2014 10:08 AM

Re: M&M's Log
 
Run 3M
Huntley Hills
26:11

Michael Maurice 02-03-2014 07:37 AM

Re: M&M's Log
 
Warm up to a heavy Hang Clean

WOD
RxM
5×5 Hang Squat Clean @ 70%1RM - 95#
Rest 2:00 between sets.

Then:
8:00, every :30.
RxM
8 Walking Lunges
5 Push Ups

Then:
3:00 DU work.

Michael Maurice 02-04-2014 09:16 AM

Re: M&M's Log
 
Pre WOD
5×5 Toes to bar

WOD
5×5 Back Step Lung with bar in front Rack - 95#
Complete 5 Pulls during your active rest

Then:
Every minute on the minute for 10:00
5 American Swing
5 Clean
5 Snatch
8kg

Post WOD
100 Sit Ups for time, goal is under 3:00.
4:48

Michael Maurice 02-06-2014 09:35 AM

Re: M&M's Log
 
Pre WOD
5x :20 Hand Stand Hold Rest 2:00 between

WOD
Then 4x:
7 Power Clean 95
7 Shoulder to OH 95
7 Pull Up
Rest 2:0o Between Rounds.

Post WOD:
Run 400m

Michael Maurice 02-09-2014 10:53 AM

Re: M&M's Log
 
Run 3M
Huntley Hills
28:00

Michael Maurice 02-10-2014 08:32 PM

Re: M&M's Log
 
Pack
3 rounds for time of:
65 pound Push press, 15 reps
1 Rope climb
21 Sit-ups ab-mat
5:54


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