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

Michael A. Jones 06-17-2017 01:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170617[/COLOR][/B]

I was sort of reluctant to workout today as it the anniversary of when I tore my rotator cuff.....:voodoo:

I threw on my big-boy pants...my shoulder compression sleeve and got after it.

[B]WOD[/B]
36 Minute AMRAP
400m Run
20 Alternating High Pulls 25#
16 Single Leg Deadlifts

8 rounds completed. I was going to push for the ninth but knew my limits, and had plans to honor a hometown hero.

[B][COLOR="blue"]Hero WOD[/COLOR][/B]
[B]Scotty[/B]
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 275# scaled
18 wall-ball shots, 20#
17 burpees over the bar

3+5

Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).

Michael A. Jones 06-19-2017 09:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170618[/COLOR][/B]

[B]Circuit Training[/B]

5 rounds, 45:15
Burpees
Suicides
Push Ups
Plank Jacks

[B][COLOR="red"]20170619[/COLOR][/B]

[B]REST DAY[/B]:snore:
I was tired and my shoulder was bothering me, so I stayed low key....:crutch00:

Michael A. Jones 06-21-2017 09:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170620[/COLOR][/B]

[B]Active Rest Day[/B]

I just took some more time to listen to my body this week. I did some light stretching, and iced my shoulder a few times.

[B][COLOR="red"]20170621[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Monti[/B]
5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
Scaled 95-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
Scaled 45-lb. snatch pulls, 10 reps

Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.

Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.

Completed in 52:00. Until We regroup, SFC Monti!! Rest easy!

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

[B]Conditioning[/B] 30 Minutes of HIIT

Michael A. Jones 06-22-2017 09:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170622[/COLOR][/B]

[B]Circuit Training[/B]

I did an AMRAP with one station acting as Pacer. We did 3 rounds.

Pacer- 60m Suitcase Carry 18#, 10 KBS, then return

AMRAP 1- 10 Rope Slams + 10 Standing Crunches
AMRAP 2- 10 Close Hand PU + 10 Reverse Crunches
AMRAP 3- 10 Sandbag hang Cleans 20# + 10 Front Squats
AMRAP 4- 10 Band Rows + 10 Lateral Mountain Climbers [url]https://www.youtube.com/watch?v=RNokHXyHraA[/url] (WSF)
AMRAP 5- 10 Triceps Kickbacks + 10 Squat Jumps

[B]Conditioning[/B] 30 Minutes of Interval Training in 100 degree weather.....:holysheep:

Michael A. Jones 06-23-2017 08:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170623[/COLOR][/B]

[B]Endurance[/B]:run:

I had planned to run a new stretch of trail for time; it's exactly 4 miles. It is relatively flat and I wanted to establish a PR for 4 miles, but one section was under construction....:(

I ran the opposite way which is a bit more hilly but I still managed a 34:26 :kicking0:

I wasn't really winded but my legs still ached a little from the week's work. In addition, I hadn't gone along that route for years, so I didn't gauge the terrain as well. Great challenge though!

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Michael A. Jones 06-24-2017 01:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170624[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[B]Cpl Si Miller[/B]
3 Rounds For Reps in 20 minutes
In 6 minutes:
800 meter Run Buy-In
Then, AMRAP:
12 Front Squats 100#
12 Pull Ups*
Then, 1 minute Rest

*Some pull ups were completed with assistance band
54-50-36= 140 reps

Si was one of the six British Royal Military Policemen who were killed in an incident at Al Majar Al Kabir, Iraq on Tuesday 24 June 2003. They were shot by a mob while on a patrol of police stations. The killing of the Red Caps by an angry mob in the then British-occupied Maysan Province of southern Iraq, remains one of the most controversial episodes involving British troops in that country who were meant to be helping train the emerging Iraqi police force.

Also dedicated to Sergeant Simon Hamiltob-Jewell (age 41), Corporel Russell Aston (age 30), Corporal Paul Long (age 24), Corporal Simon Miller (age 21), Lance Corporal Benjamin Hyde (age 23), Lance Corporal Thomas Keys (age 20).

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Scapulohumeral Rhythm 2.5#
SmashweRX Method #1
SmashweRX Method #2
SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#[url]https://www.youtube.com/watch?v=TnSCBdgIplE[/url] (WSF)

#I used my PVC bar with 2.5# for the Lorimer (?) Press. The OH hold was "attempted" with a 10# DB.....

Michael A. Jones 06-25-2017 12:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170625[/COLOR][/B]

[B][COLOR="Blue"][B]Hero WOD[/B][/COLOR][/B]
[B]Bradshaw[/B]
10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

20:35

Scaled HSPU [url]https://www.youtube.com/watch?v=IlU1nLM8nfs[/url] (WSF) and pull ups [url]https://www.youtube.com/watch?v=xhlReCpAE9k[/url] (WSF)

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Until We regroup, Sir!! Arctic Thunder!!

[B]Circuit Training[/B]
3 rounds, 45 seconds each
Body Saw Planks
Glute Bridge, L+R
Plank Walk Out [url]https://www.youtube.com/watch?v=nYSYZgGVETI[/url] (WSF)
Side Plank with Rotations, L+R
Hollow Holds
Reverse Butterfly Swim [url]https://www.youtube.com/watch?v=yIrRzBXAf3s[/url] (WSF)

3 laps after round one, 2 after 2nd and 1 on final lap

Michael A. Jones 06-26-2017 08:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170626[/COLOR][/B]

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

Michael A. Jones 06-28-2017 09:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170627[/COLOR][/B]

It was PTSD Awareness Day, so I programmed a workout inspired by Bathgate PTSD: [url]https://wodwell.com/wod/bathgate-ptsd/[/url] (WSF)

I've battled and won against my depression and anxiety through fitness. I wanted to introduce and educate my class participants on this issue, and how to help anyone suffering from it.

[B]WOD[/B]
P.T.S.D. (Physical Training Stress Deterrent)
AMRAP in 22 minutes
1 min Squats
1 min Push Ups
1 min Jumping Jacks
1 min Sit Ups
1 min DB High Swing
1 min Goblet Lunges
1 min Otis Sit Up
1 min HRPU
1 min Mountain Climbers
1 min Cossack Squats
1 min Skaters
1 min Burpees
1 min Rows
1 min Push Press
1 min Single Leg Deadlifts
1 min Snatches
1 min Goblet Squats
1 min Inchworms
1 min Squat Hold
1 min Buttkickers
1 min Tiger Push Ups
1 min Plank Hold
Score is total reps completed of all movements. For Squat Hold and Plank count 1 rep per second in static hold (do not count transition or rest time).
My score was 800.

[B]Conditioning[/B] 30 minutes of interval training

[B][COLOR="red"]20170628[/COLOR][/B]

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

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Red Wings Tribute 3.0[/B]
Buy In- 19 Burpees
6 RFT
28 C& Split Jerk 25#
28 Goblet Squats
28 Jackknifes
28 HRPU
28 Tuck Jumps
200m Run

51:11

In memory of the brave men who died in June 28, 2005 during Operation Red Wings: Michael Murphy, Danny Deitz, Matthew Axelson, Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton, Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach

Rest easy, Gentlemen!!

Michael A. Jones 06-30-2017 08:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170629[/COLOR][/B]

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

[B][COLOR="red"]20170630[/COLOR][/B]

[B][B][COLOR="Blue"]Hero WOD[/COLOR][/B][/B]
[B]Hotshots 19[/B]
6 Rounds For Time
30 Air Squats
19 Power Cleans, scaled 115#
7 Strict Pull-Ups
400 meter Run

Completed in 47:47.

On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ.
[I]In memory of:
Jesse Steed (36), Wade Parker (22), Joe Thurston (32),
William Warneke (25), John Percin (24), Clayton Whitted (28),
Scott Norris (28), Dustin Deford (24), Sean Misner (26),
Garret Zuppiger (27), Travis Carter (31), Grant McKee (21),
Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21),
Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30),
Robert Caldwell (23)[/I]

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Michael A. Jones 07-02-2017 08:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170701[/COLOR][/B]

[B]WOD[/B]
6 Minute AMRAP for 6 rounds
6 Burpees
6 Goblet Squats
6 DB Snatch 30#
[I]2 Minutes Rest[/I]

4,4,4,4,2

Due to time restraints, we only got through 5 rounds. I tapped during the last round because of mild heat cramps.

[B][COLOR="red"]20170702[/COLOR][/B]

[B]Active Rest Day[/B]

I took the day to stretch, mobilize and hydrate. Luckily, Mary is on vacation...:rolleyes:

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

Michael A. Jones 07-04-2017 10:19 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170703[/COLOR][/B]

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

[B][COLOR="red"]20170704[/COLOR][/B]

[COLOR="Blue"][B]WOD[/B][/COLOR]
[B]4th of July Tribute[/B]
7 Rounds
4 Power Cleans 115#
17 KBS 1.5 pood
30 seconds rest between rounds, then
76 Ball Slams 15#
2:41 for ME Cals on AD- 42

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Banded Serratus Punch, Blue Bands
SmashweRX Scapulohumeral Rhythm 2.5#(minus OH press)
SmashweRX Method #1
SmashweRX Method #2
Serratus Anterior Press 30#

Michael A. Jones 07-05-2017 09:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170705[/COLOR][/B]

[B]Endurance[/B]:run:

5k in 27:35. I ran using the run/walk protocols, and did 4:00/1:00. I held a pace faster than I wanted and the hills annihilated me on the return...:yikes:

Lesson learned but that's why we experiment and train;)

Michael A. Jones 07-06-2017 09:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170706[/COLOR][/B]

[B]WOD[/B]
5 rounds
10 Bench Press 65#
10 Ring Rows
10 Hand Release Push Ups
5 Strict Pull Ups
30 Seconds Rest between rounds

[B]Auxiliary Work, Mobility and Strength [/B]:weight_l:
Resistance Band Drills
Lat Stretches
Corner Stretch
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Four Shoulder Drill
4x 10 Kneeling Landmine Press, left and right 65# [url]https://www.youtube.com/watch?v=1ovRm9BdOds[/url] (WSF)
4x 10 Banded Press [url]https://www.youtube.com/watch?v=KUL0El1ucRw[/url] (WSF)
4x 15 second isometric dip [url]https://www.youtube.com/watch?v=6bthzxVWeRs[/url] (WSF)
4x 10 Shoulder Extensions [url]https://www.youtube.com/watch?v=XjHFZrx8YM8[/url] (WSF)
10 Serratus Anterior Press 30#

Michael A. Jones 07-07-2017 08:50 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170707[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Sgt. Michael Smith[/B]
For Time
1960 meter Row
Then 10 Rounds of:
8 Wall Ball
27 Double-Unders
7 Push-Ups
7 Pull-Ups
Then:
2016 meter Run

North Dallas CrossFit in Dallas, TX tribute to Sgt. Michael Smith, who was killed July 7, 2016 when a shooter ambushed and fired upon a group of police officers in Dallas, Texas, killing five officers - including Sgt. Michael Smith - and injuring nine others. Two civilians were also wounded. Smith was born October 8, 1960 and served the Dallas Police Department 27 years.

I used my Stamina rower, so subbed 8:00 and 220 strokes for 1960m row. I could not find a proper conversion, so I used this as a standard that I found on a rowing blog:
[I]The most common race distance in rowing is 2,000m. Elite heavyweight men will do this in around 5 and a half to 6 minutes, elite heavyweight women in around 6 and a half minutes. Mere mortals will achieve around 8 minutes, or half a minute either side depending on sex, weight and fitness.[/I]
I considered myself a "mere mortal" in this instance :rofl:, and finished in 49:25.

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Michael A. Jones 07-09-2017 08:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170708[/COLOR][/B]

[B]WOD[/B]
AMRAP 30
A completes AMRAP
10 Sit Ups
10 KBS
10 Two Handed KB Hang Cleans
B Run 200 m
Partners switch positions and alternate run and 15 Burpees every second round.

15 rounds

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

[B][COLOR="red"]20170709[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]
Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Lat Smash [url]https://www.youtube.com/watch?v=uSGQF5Pxaus[/url] (WSF)
SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#[url]https://www.youtube.com/watch?v=TnSCBdgIplE[/url] (WSF)
SmashweRX Trap Fix [url]https://www.youtube.com/watch?v=zhN5bMnED5o[/url] (WSF) Only did the barbell to trap portion

Michael A. Jones 07-10-2017 08:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170710[/COLOR][/B]

[B]REST DAY[/B]

I did a follow up and actually spoke with my surgeon. We discussed my strength, which was good, adhesion, and where to go from here.

He stated that I was in a good position compared to a lot of his patients. He wanted me to continue following SmashweRX and restoring strength; he said it may be slower than I want but progress is progress.

Michael A. Jones 07-11-2017 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170711[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts from Blocks, 4"
Warm Up 5x 135#

5-5-3-3-1-1
225-275-305-315-330-345#

Deload
10x 225#

I was very satisfied with the lifts this morning!! :kicking0: Oh how I have missed one of my favorites....

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
3x 10 Banded Press
3x 10 Adduction, blue band
3x 10 Abduction, red band
3x 10 each Y, T, A Drills 2.5#

[B]Conditioning[/B] 25 minutes of interval training

Michael A. Jones 07-12-2017 09:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170712[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Bench Press
10x3

135#

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

Michael A. Jones 07-14-2017 12:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170713[/COLOR][/B]

Due to weather :lightning, my outdoor classes were canceled, so I attended one of my co-worker's sessions.

[B]Interval Training[/B] 45 Minutes

[B]Circuit Training[/B] 50 Minutes

[B][COLOR="red"]20170714[/COLOR][/B]

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

Michael A. Jones 07-16-2017 03:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170715[/COLOR][/B]

[B]Endurance[/B]:run:

Ran a mile to pace my class, and ensure everyone ran the correct route; about 8:30.

[B]Circuit Training[/B]

Hurricane Circuit with 40 Minute Clock. Run 100m, then do 10 reps per exercise for three rounds. Take 2 minutes rest, then move to subsequent stations.

Ball Slams 20#
Bicycle Crunch, left and right

Band press, left and right
Lateral Squat Walk [url]https://www.youtube.com/watch?v=95zfO5sEUF4[/url] (WSF)

Single Leg Deadlift, left and right
Shoulder taps

I completed two cycles before time expired.

[B]Mobility and Strength [/B]:weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
3x 10 Banded Press
3x 10 Adduction, blue band
3x 10 Abduction, red band

[B][COLOR="red"]20170716[/COLOR][/B]

[B]Endurance[/B] :run:
4 mile Tempo run :eek:
I tried to hold an 8:30 pace, but fell a bit short on the last mile.
Lap times were
8:31
8:30
8:20
8:44

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Michael A. Jones 07-17-2017 08:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170717[/COLOR][/B]

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

Michael A. Jones 07-18-2017 07:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170718[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[B]B-1[/B]
3 Rounds for Time
400 meter Run
21 Kettlebell Swings 1.5 pood
15 Knees-to-Elbow
9 Ring Dips

[I]Private Benjamin Ranaudo was killed by an anti-personnel explosive device in Afghanistan on 18 July, 2009. He was 22-years-old and a member of the Townsville-based 1st Battalion, the Royal Australian Regiment. He was part of a Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations north of Tarin Kot.[/I]

Completed in 15:40. Rest in peace, Private Ranaudo!!

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
2x 10 second Isometric Serratus Pushdown
3x 10 Suspension Scapular Stabilaztion [url]https://www.youtube.com/watch?v=sTgSVzWmA2U[/url] (WSF)
2x 15 Adduction, green band
2x 15 Abduction, green band
3x 15 D1/D2, red/gray bands
3x5 Seated Press 5#
3x 10 Serratus Press 30#

Michael A. Jones 07-20-2017 09:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170719[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Bench Press
10x3
135#

[B]Conditioning[/B] 30 Minutes of HIIT

[B]WOD[/B]
40 Minute Running Clock
20-15-10
Wall Ball 15# and Push Up
90 Seconds Rest
C&P and Goblet Squats 20#
90 Seconds Rest
Box Jumps and Dips
60-40-20
Jumping Jacks and Flutterkicks
-Run 400m after all stations are completed, then Rest 3 Minutes

Completed the WOD twice with two minutes to spare...

[B][COLOR="red"]20170720[/COLOR][/B]

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

Michael A. Jones 07-21-2017 01:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170721[/COLOR][/B]

[B]WOD[/B]
10 Rounds
10 Deadlifts 185#
80m Sprint @ 90%

A bit more challenging that expected because the 40 meters on return was on an incline....;) Great way to begin the day though.

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Michael A. Jones 07-24-2017 09:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170722[/COLOR][/B]

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

[B][COLOR="red"]20170723[/COLOR][/B]

[B]Endurance[/B] :run:

I met up with a group that plans on training together for the Rock N Roll marathon in December.
I hadn't met nor run with any of them, so didn't know what to expect.
We agreed upon running 6 miles......

I completed the run in 55 minutes which was about spot on my prediction; haven't run over 5 in a while. Had a great pace, but the incline on the return whooped me...:eek:

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#[url]https://www.youtube.com/watch?v=TnSCBdgIplE[/url] (WSF)

[B][COLOR="red"]20170724[/COLOR][/B]

[B]WOD[/B]
9 Rounds
8 Hand Release Push Ups
16 Goblet Squats
8 Box Jumps
16 Alternating Snatch 20# per side
Rest 90 seconds
Cash Out- 400m run

Michael A. Jones 07-26-2017 09:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170725[/COLOR][/B]

[B]WOD[/B]
Blackjack
For Time
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
...continue this pattern until...
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups
Each round consists of 21 reps

14:45

[B]Conditioning[/B] 30 Minutes of HIIT

[B][COLOR="red"]20170726[/COLOR][/B]

[B]Conditioning[/B] 30 Minutes of interval training

[B]WOD[/B]
[COLOR="DarkOrchid"][B]Birthday WOD[/B][/COLOR]

My friend Gaylynn celebrated her birthday on Monday, but was out of town, so we brought the party to her...:rofl: Used Lynne as a template and spiced it up with her birthday in the rep scheme and used different movements.

GayLynne
Buy In- 24 Goblet Squats
7 Rounds for Max Reps
KBS 40#
Sit Ups
Rest 3-5 Minutes between rounds; no more than 5 seconds pause.
Cash Out- 1971’ Run (600m)

Score 602/380

90/60
90/60
90/80
80/60
90/60
82/60
80/60

Michael A. Jones 07-28-2017 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170727[/COLOR][/B]

[B]REST DAY[/B] :zombie:

The African dust that blew through S. Texas affected me more than I thought....I've been in a zombie state for the most part. Sneezing, wheezing and coughing the entire day.

Just kept hydrated and toughing it out.

[B][COLOR="red"]20170728[/COLOR][/B]

[B]Active Rest Day[/B]

Still don't feel 100% but helped my daughter move to her new place. Luckily, she doesn't have a lot of stuff and it wasn't heavy.

Coughing has subsided but still a bit congested. I'm hoping it will run it's course and I can get past this crud!

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)

Michael A. Jones 07-29-2017 04:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170729[/COLOR][/B]

I was going to run prior to my classes this morning but got a late start....:(

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]GS 24[/B]
4 Rounds For Time (with a Partner)
800 meter Run
50 Wall Balls (20/14 lb)
50 Burpees
50 Pull-Ups
Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the pull ups are completed, the partner who ran first moves to the wall balls while the other runs. Alternate each round.

[I]Created in memory of fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. "He was a man of courage, strength, dedication, and service to the community and his fellow officers." The San Diego PD invited CrossFitters everywhere to join in honoring the memory of “JD” by participating in this memorial WOD on August 27, 2016.

De Guzman – a 16-year veteran of the force – was shot and killed on July 28, 2016 while he and his partner, SDPD Officer Wade Irwin, were on duty in San Diego’s Southcrest community. De Guzman is survived by his wife and two kids.
[/I]
We made it a team event this morning due to the participant to medicine ball ratio. I teamed with two ladies that were scaling the run, and wall balls; we subbed push ups for pull ups as well.

I went Rx sans the pull ups, and we completed the workout in 33:12. Felt that the running cleared my congestion some and I could sweat some of this crud out.

[B]Weightlifting[/B] :weight_l:
Front Squat

Warm Up 5x 135#
3x3
205-235-265#

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
2x 10 second Isometric Serratus Pushdown
10 Suspension Scapular Stabilization with 10 second hold
15 D1, red/gray bands
2x10 Press 5#
2x10 Bent Over Lateral Raise#5; followed advice from SmashweRX

Michael A. Jones 07-31-2017 08:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170730[/COLOR][/B]

[B]Conditioning[/B]

Mary came back, and whooped my tail!!!:eek: 35 minutes of HIIT in the park.

[B]Circuit Training[/B]
60:45:30 Seconds each
4 Exercises

1 and a Quarter Sumo Squats 25#
Dirty Dogs
Butterfly Bridges
Pendulum Swings 50#

[B][COLOR="red"]20170731[/COLOR][/B]

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

Michael A. Jones 08-01-2017 09:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170801[/COLOR][/B]

[B]Endurance[/B] :run:
Began the month off with good run!!
Threw on my new plate carrier with 10#s and hit the lake for a hard run. Two laps was 2.5 miles and finished in 22:15; averaged an 8:30 mile :highfive:

Going to try an incorporate more runs with my vest, and vary intensity and distance.

[B]Conditioning[/B]
With my class:
Intervals 3x 60:30 with three exercises. Each was 10 reps. We completed 4 total intervals.

I was going to do a mobilization session, but I helped my kid with her washer and dryer after class and was like :no000000:

Michael A. Jones 08-04-2017 03:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170802[/COLOR][/B]

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

[B]WOD [/B]

Team WOD
30 Minute Running Clock
Each member occupies one station where they will do 30 reps of the given movement.
Work progresses down the line in sequence from station 1 to 4
Team completes 200m Run, then continues AMRAP.
The four stations are C&P, Push Ups, Sit Ups, Lunges

My team completed 4 rounds and we were deep into round five but clock chimed us out; no one finished their fourth movement.

[B][COLOR="red"]20170803[/COLOR][/B]

[B]REST DAY[/B]
Traveling to Vegas...

[B][COLOR="red"]20170804[/COLOR][/B]

[B]WOD[/B]
3 rounds
2 Deadlifts 295#
20 Sit Ups

[B]Weightlifting[/B]:weight_l:
5x5 Power Cleans
135#

Michael A. Jones 08-06-2017 02:38 PM

Re: Mike's Mad Log
 
[B][COLOR="red"]20170805[/COLOR][/B]

[B]REST DAY[/B]

My knees were hurting something fierce, so I took the day off. I think it's the walking across town daily...

[B][COLOR="red"]20170806[/COLOR][/B]

[B]Circuit Training [/B]
Hurricane Circuit

3x
Sprint on treadmill @ 8.5 mph
10 Snatch per side 30#
1 minute rest

3x
Sprint @ 9 mph
10 Dips
10 Goblet Squats 55#
1 minute rest

3x
Sprint @ 10 mph
10 Pull Ups
10 Sit Ups


[B]Mobility and Strength [/B] :weight_l:
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Method Lat Smash
2x 10 D1/D2 5# on pulley
3x10 Seated Press 5#
3x 10 Serratus Press 40#

Michael A. Jones 08-07-2017 08:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]REST DAY[/COLOR][/B]:yawn:

Returned from vacation and ready to resume working out on a regular basis.

Michael A. Jones 08-08-2017 08:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170808[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[B]TK[/B]
As Many Rounds as Possible in 20 minutes
8 Strict Pull-Ups
8 Box Jumps, 36 in
12 Kettlebell Swings, 2 pood

[I]U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. [/I]

Scaled the box jumps to 26" due to ceiling height, and completed 9+6.

[B]Endurance[/B]:run:
1 mile post WOD in 8:36.

Michael A. Jones 08-09-2017 09:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170809[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[B]Dee[/B]
4 Rounds For Time
40 Squats
30 Hand-Release Push-Ups
20 Burpees
400m Run

[I]On August 9, 2016, Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun "Dee" Frazier was shot and killed in the line of duty during an undercover drug operation in Jackson, Tennessee. Agent Frazier leaves
behind a wife and two children. He devoted his life to protecting and serving his community.
[/I]

Couldn't find a reference for completion times, so I looked at 7 minutes per round....
I finished in 30:54.

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

Michael A. Jones 08-11-2017 08:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170810[/COLOR][/B]

[B]Conditioning[/B]

30 Minutes of HIIT followed by some sprints

[B][COLOR="red"]20170811[/COLOR][/B]

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

Michael A. Jones 08-13-2017 06:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170812[/COLOR][/B]

[B]WOD[/B]
28 Minute AMRAP
28 Mountain Climbers
14 KB Core Halos 40#[url]https://www.youtube.com/watch?v=TAkPR6XrOR4[/url] (WSF)
1 Round of Helen

5 rounds + Mountain climbers, Core halos and 3 KBS

[B]Weightlifting[/B]:weight_l:
5x10
Floor Press 60#

[B][COLOR="red"]20170813[/COLOR][/B]

[B]Conditioning[/B] 30 Minutes of Hurricane Training

[B]Endurance[/B]:run:
2.5 miles in 25:29

Used an interval format and ran by the Borg Scale of Perceived Exertion. I had forgotten my watched, so ran for 120 steps, then walked for 120. Ran at about a 7 and walked at a 3-4.

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
2x 10 second Isometric Serratus Pushdown
2x10, each Banded Abduction/Adduction
2x10 Press 8#
2x10 Pull Throughs [url]https://www.youtube.com/watch?v=9FUlN6YokbQ[/url] (WSF)
2x10 Banded Serratus Punch [url]https://www.youtube.com/watch?v=QYpHb3tg9OU[/url] (WSF)

Michael A. Jones 08-14-2017 08:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170814[/COLOR][/B]

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

Michael A. Jones 08-16-2017 09:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170815[/COLOR][/B]

[B]Endurance[/B]:run:

7 miles in 1:14:38 with a 10# plate carrier.....


[B][COLOR="red"]20170816[/COLOR][/B]

[B]Conditioning[/B] 40 minutes of interval training

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[B]Feeks[/B]
2-4-6-8-10-12-14-16 Reps For Time
100 meter Shuttle Sprint
Dumbbell Clusters (65/45 lb)
Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed.

[I]Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.[/I]

We modified due to time constraints and athlete fitness; class hates running:rofl:

Rounds of 2-4-6-8 were 200m runs with Clusters, left and right
Rounds of 10-12-14-16 were 400m runs

I finished in 21:05.


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