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Re: Mike's Mad Log
[B][COLOR="Red"]20190505[/COLOR][/B]
[B]WOD[/B] [COLOR="SeaGreen"]GORUCK Monthly Challenge: Firefighter Appreciation[/COLOR] 150 step-ups (75/leg) on a 12” box (wear ruck), 30# plus carrier 100m ruck drag Drag ruck in front of you walking backwards, ruck can’t leave the ground. 50 overhead ruck presses 100m bear crawl (wear ruck) 150m suitcase carry (switch hands half way) Rest as needed, then: Ruck 3 miles as fast as possible 43:13 was my 3 mile ruck time, and 57:53 was overall time. Hardest portion was the bear crawls!:yikes: [B][COLOR="red"]20190506[/COLOR][/B] [B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20190507[/COLOR][/B] [B]WOD[/B] [COLOR="SeaGreen"]GORUCK Monthly Challenge: Teacher Appreciation[/COLOR] 1 mile ruck then... 1 min air squats 2 min accumulated plank hold (wearing ruck); unbroken 4 push ups 8 deadlifts 16 ruck thrusters 32 ruck swings 64 ruck lunges 128 flutter kicks (32, 4-count flutters) 2 mile ruck to finish 14:25 was initial mile time, then 29:19 for for the two miles. Overall time was 59:20. I wore my carrier and ruck was 30#. [B][COLOR="Black"]Weightlifting[/COLOR][/B]:weight_l: Deadlifts Hypertrophy Sets 4x12 80% 228# |
Re: Mike's Mad Log
[B][COLOR="Red"]20190508[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Woehlke[/B] 3 Rounds, Each for Time 4 Jerks, left and right, 40# 5 Front Squats 6 Power Cleans 40 High Pulls 50 Push Ups 60 Sit Ups 3 minutes Rest between rounds [I]Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.[/I] Did not scribe times per round, but completed in 21:05....Even scaled, this was a tough one. Rest easy!! [B][COLOR="Red"]20190509[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Bench Hypertrophy Sets 6x6 60% 156# Accessory Work 4x6 Hammer Curls, 35# [B]WOD[/B] I programmed the evening's workout using three of the Girls. Began with one, then carried our weight around the lake track.... Ladies of the Lake Fran 21-15-9 Thruster, 40# Pull Ups Grace 30 C&J, left and right Isabel 30 Snatch, left and right Finished in 26:00. [B]Conditioning[/B] 30 Minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20190510[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20190511[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B][COLOR="Black"]Willy[/COLOR][/B] 3 RFT 800m Run 5 Goblet Squats, 53# 200m Run 11 High Pulls 400m Run 12 KBS [I]U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.[/I] Completed in 26:00. [B]Bootcamp[/B] HIRT Circuit High knees for 1 Minute, then 30 KBS, 53# 30 KB Cleans 30 Goblet Lunges KB Deadlifts Press Figure 8s After 1 Minute, complete three movements and annotate time. Rest enough to repeat effort within same time. I accomplished the task and did both circuits twice. [B][COLOR="Red"]20190512[/COLOR][/B] [B]Weightlifting[/B] Cleans NSCA Protocols 1RM Projection- 190# 40%- 2x4 w/ 10 seconds rest 76# 60%- x3 w/ 30 seconds rest 115# 75%- x2 w/ 60 seconds rest 145# 80%- x1 w/ 120 seconds rest 152# 90%- x1 w/ 180 seconds rest 171# 95%- x1 w/ 180 seconds rest 181# 98%- x1 w/ 180 seconds rest 186# 100%- x1 w/ 180 seconds rest 190# I really focused on my second pull and wrapping my elbows. The 181# lift sucked but gathered myself. [B]Conditioning[/B] HIIT workout on the rower. Row for 20 cals, and annotate time. Rest enough to replicate effort and performed 4 rounds. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190513[/COLOR][/B]
[B]Core[/B] 25 minutes workout with my class. [B][COLOR="red"]20190514[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Squats Hypertrophy Sets 2x12 (4-4-4) 70% 259# I had planned on 6 sets but my knee was aching to much to continue..... Iced my knee and rested a bit. [B]WOD[/B] CompTrain Undercover 3 rounds 15 Cleans, 135# 20 Push Ups 2 rounds 27 Cals row 75 Double Unders 1 round 50 Cals Airdyne 18:46 |
Re: Mike's Mad Log
[B][COLOR="Red"]20190515[/COLOR][/B]
[B]Conditioning[/B] Interval Circuit 60:30 for 6 rounds. Three stations working cardio, lower/upper body and core. [B][COLOR="Blue"]Law Enforcement Officer Tribute WOD[/COLOR][/B] 30 Minute Team AMRAP #1 – 2 Rounds 5 Box Jumps 15 KBS (Pacer) #2 – AMRAP Push Ups #3 – AMRAP Sit Ups Cash Out- 160 Burpees [I]5 represented month, 15 day of Peace Officers' memorial Day and burpees for approximately how many officers are killed in the line of duty each year.[/I] I tallied 150 push ups and 185 sit ups. [B][COLOR="Red"]20190516[/COLOR][/B] [B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20190517[/COLOR][/B] [COLOR="Olive"]GORUCK Monthly Challenge: LEO Appreciation[/COLOR] 3 RFT 1 minute max sit ups 300m sprint (no ruck) 1 min max push ups 1.5 mile ruck, 35# and 20# carrier 141 Sit Ups, 116 Push Ups and 1:18:49 for ruck. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190518[/COLOR][/B]
[B][COLOR="Blue"]Hero WODs[/COLOR][/B] [B]Scotty[/B] AMRAP in 11 minutes 5 Medball Deadlifts, left and right 18 Wall Balls, 20# 17 Ball Over Burpees [I]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).[/I] 6 rounds [B]Pheezy[/B] 3 Rounds For Time 5 Front Squats, 165# 18 Pull-Ups 5 Deadlifts, 225# 18 Toes-to-Bar 5 Push Jerks, 125# 18 Hand-Release Push-Ups [I]U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.[/I] Completed in 19:21. Rest easy, Gentlemen!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20190519[/COLOR][/B]
[B]Conditioning[/B] 30 minutes of interval training with Mary. [B]Endurance[/B]:run: 2 mile run in 19:53 [B][COLOR="red"]20190520[/COLOR][/B] [B]REST DAY[/B]:snore: [B][COLOR="red"]20190521[/COLOR][/B] [B]Bootcamp[/B] 4 rounds 30 Sit Ups/ Dead Bugs/Freefalls/Flutterkicks 20 Goblet Lunges/Deadlifts/Curtsy Squats/Cossack 10 Push Ups/Push Press/C&P/Snatch 5 Burpees Rest 1 minute between rounds Finished the 4 rounds, rested 3 minutes, then went through 2 more rounds. [B]Conditioning[/B] 4 EMOM for 6 rounds |
Re: Mike's Mad Log
[B][COLOR="Red"]20190522[/COLOR][/B]
[B][COLOR="SeaGreen"]GORUCK Monthly Challenge: EMS Appreciation[/COLOR][/B] AMRAP IN 24 Minutes 1 Minute Plank 20 Walking Lunges (WEAR RUCK) 20 Shoulder To Shoulder Start with ruck on left shoulder, press above head, bring ruck back down to right shoulder. Each shoulder is 1 rep. 400M Ruck Add a sandbag for additional challenge Completed 5 rounds plus plank and lunges. Wore my carrier, 35# ruck and 40# sandbag. [B]WOD[/B] Two Cents Worth- 23 May Lucky Penny Day 23 Minute Team AMRAP for Points Accumulate 23 points by performing 5 Points, 20 each KBS High Pulls Clean Row Press Goblet Squats Deadlifts Goblet Lunges 3 Points 5 Burpees 20 Sit Throughs 200m Run 100 Single Unders Athletes must perform, at least, 4 of the 8 for 5 points and 2 of 4 for 3 points. My partner and I score 158 with 28 kgs. kettlebell. |
Re: Mike's Mad Log
[B][COLOR="Red"][B]201090523 and 20190524[/B][/COLOR][/B]
[B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B]Correction to log[/B]
[B][COLOR="Red"]20190522[/COLOR][/B] [B]WOD[/B] 5 RFT 615 m Farmer’s Walk 22 KBS 22 Toes to Bar 22 High Pulls 22 Goblet Squats 46:00 [B]Shift all other activities one day.....[/B] [B][COLOR="red"]20190526[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Deadlifts Power Sets 5x5 55% 209# [B][COLOR="red"]20190527[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [COLOR="Olive"]Murph Challenge[/COLOR] I went RX and changed up my partitioning to 2-4-6 for 50 rounds. Not sure if it was effective as I finished in 60 minutes compared to 48 last year....I wasn't 100% because of some congestion throughout the week. |
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