Re: Mike's Mad Log
 

[B][COLOR="Red"]20140128[/COLOR][/B]

[B]Endurance[/B]:run:

Almost changed my mind about running this morning after watching the weather forecast....Can't let sub freezing rain stop you, right? :p

3 miles in 26:13

[B][I]Burgener WU
[/I][/B]
[B]WOD[/B]
5 rds
5 Pull ups
8 C&P 115#

I went relatively light on the bar because I wanted to make sure my form was solid. And, no TNG.....Each pull was focused and deliberate.

[B]Core[/B]
2 rds
20 1/2 TGU 18#
40 bicycle crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140129[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squats
4x4 200#

[B]Endurance[/B]
40 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140130[/COLOR][/B]

[B][I]1 minute singles, stretching and 10 ride it downs 50# KB[/I][/B]

[B]WOD[/B]
4 rds
6 KBS 70#
6 Romanian DL 165#

[B]Conditioning[/B]
2 rds on the heavy bag. Each rd was 2:30 with a minute break between.

[B]Core[/B]
30 Evil wheels :evilsmile
20 Power bag wood chop 15#

[B]Endurance[/B]
45 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140131[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140201[/COLOR][/B]

[B][I]400m jog and active stretching[/I][/B]

[B]Endurance[/B] :run:
2.4 miles in 20:33. I thought I had done 2.5 but fell short.....:o

[B]Endurance Part Deaux[/B]
40 minutes of HIIT with some folks at the park this morning. Great energy and finished the session with some sprints....They never saw that coming;)

[B]WOD[/B]
For Time
30 Warrior swings 45#
60 ball slams 10#
30 Lumberjack press 65#

4:29

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140202[/COLOR][/B]

It was supposed to be a rest day but my daughter convinced me to run a 7k with her this morning.

It was cold and rainy, but we toughed it out. We were even joined by my youngest!! :kicking0:

[B]Endurance[/B] :run:

7k in 43:30. I ran the first 3 miles with my girls but had to cut loose going back. 4 mile was an 8:30 pace.... :bolt:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140203[/COLOR][/B]

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


[B][COLOR="red"]20140204[/COLOR][/B]

[B]Endurance[/B]

Strapped on my weight vest and a 25# pack and headed to the park. I wanted to see if I could still do a ruck march by Infantry standards; 15 minute miles.

Finished 6 miles in 1:26:pepper: Next time out, I'll be shooting to do a 12 miler with same standards.

[B]Strength[/B] :weight_l:
Bench
4x8
185#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140205[/COLOR][/B]

[B][I]Pause squats 10x135#[/I][/B]

[B]Strength[/B] :weight_l:
Squats
3x3 295#

[B]Endurance[/B]
I taught 50 minutes of HIIT with some interval running :run: I think everyone enjoyed the variance.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140206[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
30 sec max reps KB press, left 50#
REST 10 sec
30 sec max reps KB press, right 50#
30 sec rope slams 2"
6 power cleans 100#
6 ball slams 25#
1 minute REST and repeat 2x

Reps, left: 17,18,18 and right: 18,19,18

[B]Core[/B]
3 rds
30 cross crunches
15 back extension

[B]Conditioning[/B]
4 rds on the heavy bag with 45:15 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140207[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140208[/COLOR][/B]

[B]Endurance[/B] :run:

Ran 2.7 miles in 24:11

[B]Endurance Part Deaux[/B]
40 minutes of HIIT

I did feel fulfilled once I got home from the park, so I decided to workout some more.

[B][I]Burgener WU[/I][/B]

[B]Skills[/B]
12 minutes snatch balance 75#

[B]WOD[/B]
For Time
15 power snatches 115#

2:00

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140209[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140210[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
4 rds using 70# sandbag
2 ground to shoulder
6 Squats
30m carry

[B]Conditioning[/B]
4x
30 sec on heavy bag, REST 10 sec, then 30 sec rope slams

[B]Core[/B]
3x
16 Brazilian crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140211[/COLOR][/B]

[B]Endurance[/B] :run:

Cold rain almost changed my mind about running this morning...I did a quick 2 miler in 16:26.

[B]Strength[/B] :weight_l:
Bench Press
8 135#
4 175#
2 215#

[B]WOD[/B]
3 rds
6 bench press 215#
10 floor press 60#
10 medicine ball push ups [url]http://www.youtube.com/watch?v=oF2dMVdvnik[/url] (WSF)

Re: Mike's Mad Log
 

Missed out on posting from yesterday...

[B][COLOR="Red"]20140212[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squats
8 185#
4 225#
2 265#

[B]WOD[/B]
4 RFT
4 Thrusters 135#
8 box jumps, 18"
3:03

I watched a vid by Khalipa to assist with my thrusters. He was correct about the transition point.

I transitioned well to the push press but sucked on the way back down...:(

[url]http://www.youtube.com/watch?v=sWdo3dxgROI[/url] Vid does contain some language.....

[B]Endurance[/B]
35 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140213[/COLOR][/B]

[B]WOD[/B]
5 RFT
5 burpees
10 DB hang C&P 25#/hand
10 ball slams 25#
7:04

This little WOD turned out to whoop me pretty good;)

[B]Core[/B]
4x30 flutter kicks

[B]Endurance[/B]
35 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140214[/COLOR][/B]

[B]REST DAY[/B] :pepper:

[B][COLOR="red"]20140215[/COLOR][/B]

[B]Endurance[/B] :run:
4 miles in 37 minutes

[B]Endurance Part Deaux[/B]
45 minutes of HIIT :yikes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140216[/COLOR][/B]

[B]Active Rest Day[/B]

I did 50 single unders, Burgener WU, 20 half get ups 8# medball and stretching/rolling.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140217[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]Strength[/B] :weight_l:
Deadlifts
3x3 275#

[B]Endurance[/B]
35 minutes of HIIT tonight at the community center

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140218[/COLOR][/B]

[B]Endurance[/B] :run:
I ran at a new location this morning. I've been meaning to check this park because the trail junctions one that I frequent

5k in 25:52. Held about an 8:10 pace until the third mile; pains slowed me up some but still a good time for that distance.

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rd
8 hang power cleans 95#
10 dips

[B]Conditioning[/B]
5 rds, 30:10 splits on 2" battling rope:evilsmile

[B]Endurance Part Deaux[/B]
HIIT for 30 minutes

Re: Mike's Mad Log
 

[COLOR="Red"][B]20140219[/B][/COLOR]

[B]Endurance[/B]
40 minutes of HIIT at the lake

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140220[/COLOR][/B]

[B][I]Burgener WU and dislocates[/I][/B]

[B]Skills[/B]
OHS.....Time to beat the goat:rolleyes:

I began working with my 3# PVC trainer, then progressed to a 25# bar for 15 minutes of work. I think it went well. I did noticed that my shoulder mobility sucked though. I really need to work on that area.

Anyhow, I stepped up to an empty Oly bar to finish practicing for an additional 10 minutes.

[B]Endurance[/B]
40 minutes of HIIT

[B][COLOR="red"]20140221[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

I did some review and stretched in prep for certification this weekend. I'm extremely nervous for some reason....:confused:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140222[/COLOR][/B]

Level 1 cert went extremely well today!!:pepper: It seemed like most were new to the sport, and were attending the course to better themselves through exposure.

I learned and relearned a ton. OHS will not get the best of me for long....;)

[B]WOD[/B]
3 RFT
15 thrusters 95#
12 burpees

5:08

We have some excellent coaches, and I'm looking forward to tomorrow!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140223[/COLOR][/B]

I finished up with the Level 1 cert. The test had me sort of nervous....:holysheep:

All in all, it was a great experience! I am glad that I had the opportunity to attend, and hopefully got good marks and can call myself a Level 1 Crossfit Trainer.

[B]WOD[/B]
8 min AMRAP
8 true push ups
10 MB cleans 20#
12 sit ups

This WOD was more for coaching points...But, I think I finished with 6 minus 6 sit ups....

[B][COLOR="red"]20140224[/COLOR][/B]

[B]REST DAY[/B] :thumbs_up

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140225[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Skills[/B]
I practiced muscle snatching for 10 minutes using 75#. I felt that my bar path was solid but need to work on extending my hips and driving up on the 2nd pull.

That was one of the things that was pointed out at the L1 cert. I'll be practicing more often...

[B]WOD[/B]
5 RFT
5 KB snatch, right 50#
10 KBS 50#
5 KB snatch, left 50#
15 cross crunches

Finished in 6:20

[B]Endurance[/B]
40 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140226[/COLOR][/B]

[B][I]1 minute singles, ham and quad rolling and 10x135# squats[/I][/B]

[B]Strength[/B] :weight_l:
Dead Stop Squats
5x5 225#

This technique was vicious:evilsmile I began with a decent weight to allow for good form. Similiar to box squatting but I was able to go further into the hole on these.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140227[/COLOR][/B]

[B]Endurance[/B] :run:

I hadn't run in about 9 days, so I wasn't expecting anything spectacular.

Still managed 2 miles in 16:14:kicking0: I wasn't really breathing hard but my body was aching during the last 1/2 mile. My second mile was slightly faster....

[B]Strength[/B]:weight_l:

I spent 15 minutes working up to a push press 1RM; I'd never found my 1RM when I dabbled in strength training. Anyhow, I wanted to work on hip drive since it was pointed out as a deficiency at L1 seminar.

Push press 1-1-1-1-1-1-1
155-165-175-185-195-205-215

I could have probably started heavier....

[B]WOD[/B]
4 rds
4 PP 150# (70% of 1RM)
8 dips

[B]Endurance Part Deaux[/B]
40 minutes of HIIT

Re: Mike's Mad Log
 

[COLOR="Red"][B]20140228[/B][/COLOR]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140301[/COLOR][/B]

[B]Endurance[/B]

30 minutes if HIIT at the park.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140302[/COLOR][/B]

I received my email confirmation that I passed the L1 certification!!!:super: Words cannot describe how great it was to read the words....

[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Cleans 1-1-1
185-205-215#

[B]WOD[/B]
4 rds
5 cleans 135#
10 ball slams 25#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140303[/COLOR][/B]

[B]Endurance[/B]:run:
I almost changed my mind about running this morning. I didn't expect it to be 25 degrees when I got up.
Just did a quick 1 miler in 7:57. I plan on doing some rowing later this week.

[B]Skills[/B]
I spent about 15 minutes practicing DUs. I was able to string together about 5 before disaster struck. My calves are not happy....:ranting2: lol

[B][I]SAMSON STRETCH, JUMPING JACKS AND 20 SQUATS[/I][/B]

[B]WOD[/B]
3 rds
5 DL 275#
15 DUs

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140304[/COLOR][/B]

Today was a light day. I wasn't really "feeling it", so I did a quick bodyweight WOD.

[B]WOD[/B]
2 rds
5 pull ups
10 floor release PU
20 lunges
30 flutter kicks

[B]Endurance[/B]
30 minutes of HIIT at the community center

[B][COLOR="red"]20140305[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140306[/COLOR][/B]

[B][B][I]1xCFWU[/I][/B][/B]

[B]WOD[/B]
4 rds
12 rung monkey bar traverse
12 KBS 1.5 pood
Run 300m
12 box jumps 24"

[B]Core[/B]
3 rds
40m farmer walk 160#:eek: My grip was pretty solid though....
10 K2E

[B]Endurance[/B]
40 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140307[/COLOR][/B]

[B][I]40 single unders, Sampson stretch and foam rolling[/I][/B]

[B]Endurance[/B]
1000m row with 6x 30:30 interval splits

[B]Strength[/B]:weight_l:
Front squats 3x5
225#

[B][COLOR="Silver"]NOTE:[/COLOR][/B]

I've done the last few WODs in my Nano 3.0s. They are awesome!!!:kicking0:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140308[/COLOR][/B]

[B]Endurance[/B]
I led a 45 minute HIIT session at the park today in some light rain. Some folks seemed like they wanted to join in but stayed huddled in their cars....

Drill Sergeant used to say, "If it ain't raining, then we ain't training....":rofl:

[B]Skills[/B]
I put in 12 minutes of muscle up practice. I just worked my false grip, the pull and transition position. Next session, I'll have to take it someplace that I can hang my rings high enough.

[B]Strength[/B] :weight_l:
Bench press
4x4 205#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140309[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140310[/COLOR][/B]

I had an excellent day off yesterday, and felt recharged. Time to get to work!!

[B]Skills[/B]

I did 20 minutes of goat work on the snatch balance. I really despised snatching but it's a necessary evil :evilsmile and I want to improve. I began work with my 4# trainer, and progressed up: 2-2-2-2 with 45-65-85-105#

I found that my overhead stability sucks....I stay nice and tight but my shoulders are an area that require more focus. I'm going to begin more strengthening there and see where it takes me.

[B]WOD[/B]
3 rds
4 hang snatch 45#
10 OH lunges 45#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140311[/COLOR][/B]

[B][I]1 minute jumping jacks, Burgener WU and stretching[/I][/B]

[B]WOD[/B]
3 RFT
1 Burpee
5 G2S 75# sandbag
10 man makers 15#/hand
15 2" Rope slams
20 ball slams 10#
10:03

[B]Skills [/B]
Spent 10 minutes working on DUs. I strung 4 consecutives!!!!:pepper: May seem miniscule but to me it is awesomeness. I'm going to make it a point to try and get practice in daily. ;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140312[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

[B]Endurance[/B]
30 minutes of HIIT

[B]Skills[/B]
12 minutes of DUs practice


[B][COLOR="red"]20140313[/COLOR][/B]

I planned to run a local 5k benefiting St. Jude's but the organizers didn't seem to have it together, so I left to go run on my own....

[B]Endurance[/B] :run:
2 miles in 16:48

[B]Strength[/B] :weight_l:
Snatch grip DL 5-5-3-3-1-1
135-145-155-165-175-185#

[B]WOD[/B]
4 rds
4 tire flips 330ish#
6 KBS 70#

[B]Skills[/B]
10 minutes of DU practice

[B]Endurance Part Deaux[/B]
40 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20140314[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]WOD[/B]
2 rds
10 ring pull ups
20 sit ups
10 lateral jumps 18#

[B]Skills[/B]
10 minutes od DU practice