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Re: Mike's Mad Log
[B][COLOR="Red"]20160717[/COLOR][/B]
[B]Conditioning[/B] 40 minutes of interval training [B]WOD[/B] Partner For Time 300 Squats 300 Push Ups 300 Toe Touches *One partner runs b-ball court while other works AMRAP :smiley_ev [B][COLOR="red"]20160718[/COLOR][/B] [B]REST DAY[/B] :yawn: Did not sleep well last night...:( Too tired to even stretch; may go to chiro later. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160719[/COLOR][/B]
[B]WOD[/B] Celebrated a friend's birthday with this WOD: Not Your Average Joe 19-9-6 Squat Thrust C&P Goblet Squats Burpees Jerk Butterfly Sit Up Single Leg Deadlifts *20 Renegade Rows per round I finished in 19:30 Happy Birthday, Joe!! Well, I went to physical therapy and discovered that I may have a labral tear in my shoulder...:( I suspected that or a SLAP tear. PT requested an MRI and then we'll work with some therapy. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160720[/COLOR][/B]
[B]Active Rest Day[/B]:yawn: Took the day to rest up a bit; totally unplanned, so I just did a few shoulder mobility drills and hydrated. This torn labrum is really affecting my sleep....:snore::yawn: [B][COLOR="red"]20160721[/COLOR][/B] Was planning to drive out to the park and run the trails, but had a huge screw in my tire. Instead, I changed it out and decided that it was to hot to run...:p Our Mayor declared today as Tim Duncan Day, so I formulated a WOD to honor him. [B]WOD[/B] Timmy 21 minute AMRAP 3 Deadlifts 250# (Tim's weight) 5 Burpees 15 Ball Slams 15# 19 Squats 40 Jackknifes 21 for Tim Duncan's jersey number, 3 for the Big Three (Tim, Manu & Tony), 5 for the 5 Championships, 15 for All Star selection, 19 for the 19 seasons Tim Duncan played and 40 for the age at retirement. Completed 7 rds plus 3 deadlifts and 5 burpees. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160722[/COLOR][/B]
[B]Endurance[/B] :run: I beat the sun up this morning....:D I didn't want to get roasted since today was going to be a scorcher. A quick 2 miler in 17:12 on the track. My second mile was faster by nearly 10 seconds. Funniest thing is that I felt like I had slowed a bit :shrug: |
Re: Mike's Mad Log
[B][COLOR="Red"]20160723[/COLOR][/B]
[B]WOD[/B] Hero WOD Scooter On a 35 Minute Clock 30 minute AMRAP 30 Double Unders 15 Modified Pull Ups 15 Push Ups 100m Sprint Then, 5 minutes to find max Single Leg Deadlift (Scaled for park use) Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. Completed 10 rds and lost count of deadlifts.....Rest easy, Sergeant! [B]Conditioning[/B] 35 minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20160724[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: I had planned to do some floor presses since the physical therapist cleared me. I went to use my pulling blocks with 135# and found that that was way too heavy. I wound up just using a 25# dumbbell....That proved to be a labor. 4x10 25# Over thirty days post injury, and I can see a noticeable strength reduction...:( |
Re: Mike's Mad Log
[B][COLOR="Red"]20160725[/COLOR][/B]
[B]REST DAY[/B] :yawn: Restless night trying to stay in an ideal position to not hurt my shoulder.... [B][COLOR="red"]20160726[/COLOR][/B] [B]WOD[/B] 10 Minute EMOM 13 Unbroken KBS 70# It was not as brutal as advertised on a blog.... [B]Weightlifting[/B]:weight_l: Deadlifts 4x3 300# [B]Conditioning[/B]30 Minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20160727[/COLOR][/B]
[B]WOD[/B] Spartan WOD Bodyweight Circuit Do one minute of each: Mountain Climbers Push-ups subbed with Band Flyes Planks Pull Ups subbed with Ring Rows Sit Ups Squat Jumps Then, recover for 3 minutes Completed three rounds. [B]Conditioning[/B] I did about 30 minutes of HIIT with my class. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160728[/COLOR][/B]
[B]Endurance[/B] :run: 3 miles in 26:28 |
Re: Mike's Mad Log
[B][COLOR="Red"]20160628 supplemental[/COLOR][/B]
[B]Conditioning[/B] Every 2 minutes for 6 20 Mountain Climbers 5 Burpees 20 Squats Rest Every 2 Minutes for 6 60 Jumping Jacks 20 Lunges 5 Burpees |
Re: Mike's Mad Log
[B][COLOR="Red"]20160729[/COLOR][/B]
[B]Active Rest Day[/B] I did some shoulder strengthening exercises, and worked mobility. I think my ROM has improved but my strength still sucks....:( Baby steps.....I am "wise" enough to know not to rush things. I just want to get back to lifting more. It'll be a while but I have some patience :D [B][COLOR="red"]20160730[/COLOR][/B] [B]WOD[/B] Christmas in July For Time 100m Run 4 Dips 6 Goblet Lunges #25 6 KB Presses 6 Push Ups 6 Goblet Squats 6 Box Jumps 20" 10 KBS 40 Jumping Jacks 10 KBHP 10 KB Deadlifts 6 Burpees Based of 12 Days of Christmas. I finished in 20:15. [B]Conditioning[/B] Same interval session as Thursday evening [B]Endurance[/B] Continued my sweat with 20 minutes of Zumba with the wifey :pepper: [B]Weightlifting[/B] :weight_l: Front Squats Ascending/Descending Ladder 5x 205# 5x 255# 5x 305 |
Re: Mike's Mad Log
[B][COLOR="Red"]20160731[/COLOR][/B]
[B]WOD[/B] 20 Minute AMRAP 40m Farmers Walk 40# per hand 20 DUs 20 G2S 20# 10 Ring Rows 10 KTE 7 rds plus FW, DUs and 12 G2S [B]Mobility[/B] I did some stretching, strengthening and mobility drills with Theraband. I also iced my shoulder for about 20 minutes. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160801[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20160802[/COLOR][/B] [B]Hero WOD[/B] Luce With a 20# vest 3 RFT Run 1k 10 Ring Rows+20 Dips for MUs 100 Squats 30:10 |
Re: Mike's Mad Log
[B][COLOR="Red"]20160803[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Deadlifts 3x2 285-315-345# [B]WOD[/B] 3 rds 4 Deadlifts 245# 10 50# Box Jumps 20" Hero Luke For Time Run 400 meters 15 C&P per side 20# DB Run 400 meters 30 Jackknifes Run 400 meters 45 Wall Ball 10# Run 400 meters 45 KBS 40# Run 400 meters 30 Dips Run 400 meters 15 '2 for 1' Lunges Run 400 meters 20:20 Rest easy, Marine!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20160804[/COLOR][/B]
[B]REST DAY[/B] [B][COLOR="red"]20160805[/COLOR][/B] [B]Endurance[/B]:run: 5 miles in 47:00 Not a bad outting since I haven't been able to bust over 4 in months. [B][COLOR="red"]20160806[/COLOR][/B] [B]Hero WOD[/B] 31 Heroes AMRAP 31 minutes 8 Thrusters 24# 6 Burpees 11 Box Jumps 20" Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (Scaled = 200m). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their run, while Partner 2 continues the workout where Partner 1 left off. Scaled version for the park. We had no access for rope climbs, so went with burpees and thrusters were done with dumbbells. Additionally, sandbag weight was 20#. My partner and I completed an astounding 19 rounds!!!:eek: She scaled run to 200m while I went Rx. Everyone, especially the newblood, enjoyed this tribute. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160807-20160812[/COLOR][/B]
[B]REST[/B] Relaxed and enjoyed vacation in the Gulf and Caribbean!!!:D [B][COLOR="red"]20160813[/COLOR][/B] [B]Endurance[/B]:run: Ran 2 miles on the cruise; 5 laps around the ship was better than the treadmill in the fitness area.....;) I didn't keep time but it was a comfortable run. [B][COLOR="red"]20160814[/COLOR][/B] [B]Active Rest[/B] Did a whole bunch of stretches prior to driving back from Galveston in addition to the rest stop. I cannot wait to see my chiropractor tomorrow!!! Our cabin was great but sleeping away from my bed was horrible.... |
Re: Mike's Mad Log
[B][COLOR="Red"]20160815[/COLOR][/B]
[B]WOD[/B] CFFB 16.15.08 4 RFT 10 KBS 70# 15 T2B 30 DUs 7:00 [B][COLOR="red"]20160816[/COLOR][/B] [B]WOD[/B] 28 Minute AMRAP 1 Burpee 1 Squat 1 Dips * Add 1 rep every round Completed 20 rds.....:evilsmile [B]Conditioning[/B] 30 minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20160817[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20160818[/COLOR][/B] Well, I found out that I have a tears in my supraspinatus and infraspinatus tendons....:( Another week before I go in to ortho to determine a course of action. [B]WOD[/B] 8 rds 8 Deadlifts 185# 10 Ring Rows [B]Conditioning[/B]20 minutes of EMOM intervals |
Re: Mike's Mad Log
[B][COLOR="Red"]20160819[/COLOR][/B]
[B]Active Rest Day and Recovery[/B] I was sort of sore today, and wanted to just relax and recup. Iced my shoulder after doing some mobility drills to loosen up. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160820[/COLOR][/B]
[B]WOD[/B] [B][COLOR="Blue"]WOD to End Veteran Suicide [/COLOR][/B] 22 Thrusters 22 Push Ups 22 Snatch 22 Squats 22 Dips 22 Box Jumps 22 Split Jerks 22 HRPU 22 High Knee Pull Downs 22 Single Leg Deadlifts 220m Run 22 Loaded Lunges 22 Burpees 22 Squat Cleans 22 Tuck Jumps 22 OHS 22 Press each side 22 Goblet Squats 22 Squat Thrusts 22 Guard Pass 22 DB High Swings 22 Jumping Jacks About half of my class was unaware of the Veteran suicide epidemic. I am glad that they came to show support, and now understand some of the issues that we Veterans face daily. Hopefully, it will ignite a fire to help spread the word and end the tragedies... |
Re: Mike's Mad Log
[B][COLOR="Red"]20160821[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20160822[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Front Squats 4x3 225# Been a while, so I went easy.... [B]WOD[/B] [B][COLOR="Blue"]Jenna 077[/COLOR][/B] 20:07 Minute AMRAP 8 Burpees 22 Squat Cleans 14 Otis Sit Ups 77 Single Unders 7 rds On 22 August 2007, in Multaka Iraq the Jenna 077 went down. On board was the 10-man Scout Platoon from 2-35 Infantry and her 4-member Crew. This workout is done in honor of the 14 heroes who were lost that day. In Loving Memory Capt. Corry Tyler Capt. Derek Dobogai CW2 Paul Flynn Staff Sgt. Jason Paton Sgt. Matthew Tallman Sgt. Garrett McLead Cpl. Jeremy Bouffard Cpl. Philip Brodnick Cpl. Joshua Harmon Cpl.Nathan Hubbard Cpl. Jessy Pollard Cpl. Rickey Bell Spc. Michael Hook Spc. Tyler Seideman Gone, But Never Forgotten! |
Re: Mike's Mad Log
[B][COLOR="Red"]20160823[/COLOR][/B]
[B]WOD[/B] 6 rds 10 Ring Rows 10 Evil Wheels 10 DUs |
Re: Mike's Mad Log
[B][COLOR="Red"]20160824[/COLOR][/B]
[B]Endurance[/B] :run: 4x400m at 85% I desperately need to increase speedwork into my running; it may have just been a lack of running the last few weeks though.... I ran a 9:15 miles afterwards.:D |
Re: Mike's Mad Log
[B][COLOR="Red"]20160825[/COLOR][/B]
[B]REST DAY[/B]:yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20160826[/COLOR][/B]
[B]WOD[/B] Kettlebell Ladder Challenge [url]https://www.youtube.com/watch?v=XzMuEYwZI4I[/url] (WSF) Challenge accepted;) For Time 1-10 Burpee 2-20 Goblet Squat 3-30 KBS I used a 40# bell and completed the challenge in 16:39. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160827[/COLOR][/B]
[B]WOD[/B] 16 RFT 10 Squats *Alternate every round *Run 150m, 40 High Knees, 20 DUs, 40 Mountain Climbers 14:40 |
Re: Mike's Mad Log
[B][COLOR="Red"]20160828-20160829[/COLOR][/B]
[B]REST DAY[/B] :yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20160830[/COLOR][/B]
[B]WOD[/B] [B][COLOR="Blue"]Mr. Joshua Hero WOD[/COLOR][/B] 5 RFT 400m Run 30 Butterfly Sit Ups 15 Deadlifts 17:38 [B]Conditioning[/B] 30 Minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20160831[/COLOR][/B]
[B]Endurance[/B]:run: 5k in 28:46 I definite don't have the endurance of last year same time....:o [B]WOD[/B] [B][COLOR="Blue"]Hero WOD Becky[/COLOR][/B] 800m Run 30 Snatches per side 25# dumbbell 400m Run 30 Hang Cleans per side 200m Run 30 Goblet Squats 400m Run 30 Push Ups 800m Run 30 Modified Pull Ups 22:00 It meant a lot to do this WOD. I have been diagnosed with PTSD, and Crossfit has help me immensely with battling back "the demons..." This young lady lost her fight, so I fight on for her and all of the other Veterans with this disorder while trying to raise awareness. Rest in peace, Becky!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20160901[/COLOR][/B]
[B]REST DAY[/B]:snore: Went to chiro and slept...... [B][COLOR="red"]20160902[/COLOR][/B] [B]WOD[/B] 15 Minute EMOM 1st- 15 KBS 60# 2nd- 10 KBS 80# 3rd- 40' Farmers Walk 160# Rested 2 Minutes 4 RFT 4 Box Jumps 24" 4 KBS 45# 4 KB Rows 4 Goblet Squats Rested 5 Minutes CF Mainsite 4 RFT 1 Mile Bike I used a stationary bike 2:41 2:35 2:46 2:28 I tried to minimize rest and averaged about 2 minutes between rounds. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160903[/COLOR][/B]
[B]WOD[/B] [COLOR="Blue"][B]Hero WOD Nickman[/B][/COLOR] With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of: 200-meter farmers carry with both dumbbells 35-lb. weighted pull-ups, 10 reps 55-lb. dumbbell power snatches, 20 reps, alternating arms Subbed from jump with 2 x 40# KB. My grip was failing after five rounds, so dropped weight to two 30# DBs. I did ring rows, and did 10 snatches with my right and rows/band pulls with left. This WOD ranked in the top five hardest that I've ever done. Looked moderate on paper, but execution was another story....Finished in 49:00. Rest easy, Specialist Burley!!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20160904[/COLOR][/B]
[B]WOD[/B] Did 75 minutes of interval training/ AMRAP training. Our trainer had us do Tabata style work at 40:20, rested, then 5 Minute Partner AMRAPs. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160905[/COLOR][/B]
[B]REST DAY[/B] [B][COLOR="red"]20160906[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Began the 21 Day Kettlebell Squat Challenge with 20 Goblet Squats 40#. I'll use 40# throughout and will add 5 reps per day for the week. [B]WOD[/B] 24 Minute AMRAP 4 Burpees 4 G2O 4 Push Ups 4 Jackknifes 20ish rounds...Lost track while coaching. [B]Conditioning[/B] 30 minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20160907[/COLOR][/B]
[B]Weightlifting[/B] Challenge Day 2 25 Goblet Squats 40# [B][COLOR="red"]20160908[/COLOR][/B] [B]Endurance[/B]:run: I was long overdue for a long run, so today was the day. Bonus was that I ran on a new stretch of trail that I missed out on a few weeks back. Bad was that my wife texted me while running, and it paused my app...:( I knew something was screwy when the audio coach didn't announce my second mile. Trucked on until I hit two miles, and turned back. It wound up being nearly 5.5 miles; 4.8 miles in 46:04 by the app. [B]Weightlifting[/B] Challenge Day 3 30 Goblet Squats 40# |
Re: Mike's Mad Log
[B][COLOR="Red"]20160909[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20160910[/COLOR][/B] [B]WOD[/B] 38 Minute AMRAP 8 Snatch 8 Figure 8 8 Burpees 8 Push Press 8 Loaded Russian Twists 8 Goblet Cossack Squats 8 Rows 8 Skaters 16 rds.....:eek: [B]Weightlifting[/B] :weight_l: Challenge Day 4 & 5 35 Goblet Squats, rest, then 40 Goblet Squats That'll teach me to skip a day for rest....:devil: [B]Conditioning[/B] 20 minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20160911[/COLOR][/B]
[B]Endurance[/B] [B][COLOR="Blue"]San Antonio 110 9/11 Memorial Climb[/COLOR][/B] My daughter, some friends and I participated in the 4th annual climb at the Tower of the Americas. It's always been an honor to sweat and honor the sacrifices of the brave who lost their lives on 9/11. 1904 steps over two ascents in 1:16:00. [B]Weightlifting[/B]:weight_l: Challenge Day 6 45 Goblet Squats My knee feels like it's gonna be nagging me for a day or two....:crutch00: I've iced it and currently using a compression sleeve. We'll see how it feels in the a.m. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160912[/COLOR][/B]
[B]Active Rest Day[/B] :snore: Wisdom dictated that I lay low today....My knee felt much better but I don't want to jeopardize my legs for the sake of a workout. So, ended the 21 day challenge until further notice:( Did some shoulder mobility work at PT, and iced my knee. Compression sleeve will go back on until bed. |
Re: Mike's Mad Log
[B][COLOR="Red"]20160913[/COLOR][/B]
[B]WOD[/B] For Time 60 Snatch 30# 60 Single Unders 60 Step Ups 20" 60 Jackknifes 60 Push Ups 60 C&P 60 Goblet Squats 60 Burpees Complete 20 seconds work, then 10 seconds rest until all reps are completed. 23:50 |
Re: Mike's Mad Log
[B][COLOR="Red"]20160914[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlifts 10x 135# 10x 205# 6x 275# 3x 325# I was really surprised that I was able to pull over 300....It's been a while since I have done any deads. [B][COLOR="red"]20160915[/COLOR][/B] [B]Active Rest Day[/B] Stretching, check Shoulder strengthening and mobility, check Stretching, check Hydration, check |
Re: Mike's Mad Log
[B][COLOR="Red"]20160916[/COLOR][/B]
[B]WOD[/B] 30-20-10 Lateral Box Jump Overs 16" [url]https://www.youtube.com/watch?v=PylgrxTwv20[/url] (WSF) DBall G2S 40# Straddle Box Jumps 16" [url]https://www.youtube.com/watch?v=VtbzMQPCAsQ[/url] (WSF) Ring Rows 9:34 [B][COLOR="red"]20160917[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Front Squats 5x10 135# [B]WOD[/B] 50 DUs 20 Step Ups 80# 50 DUs 20 Goblet Squats 70# 50 DUs 20 Lunges 80# 50 DUs 20 Single Leg Deadlifts 80# 12:00 :evilsmile [B]Endurance[/B] Playing around with the Little Method of interval training....60:75 Single Unders: KBS 25# Single Unders: Squats Skaters [url]https://www.youtube.com/watch?v=EGSIeWTH_FY[/url] (WSF): Flyes Skaters: Standing Russian Twists Power Knees, right [url]https://www.youtube.com/watch?v=CMOcCDrV4LU(WSF):[/url] Jabs 10# Power Knees, left: Curls 10# Only did 6 rds for 13.5 minutes. |
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