Re: Mike's Mad Log
 

[B][COLOR="Red"]20130213[/COLOR][/B]

[B][I]Dynamic stretching and 800m jog[/I][/B]

[B]Endurance[/B]:run:

I hadn't done a 1 mile time trial in a while, so today was the day. I decided to run it on a track to see if it made any difference....

My app clocked me at 6:58!!!:bolt: New PR!!!!! The total distance was 1.02 miles in 7:05 but that is :42 faster than my last attempt.

Finished out with some suicides and burpees. 5x suicides were 3m, 9m and 15m, and I did 5 burpees after each lap.

[B]WOD[/B]

4 rds
5 box squats 255#
10 mule kicks
10 walking lunges
20 step ups per leg 18"
20 calf raises per leg

My legs will not be thanking me later....:D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130214[/COLOR][/B]

[B][I]Dynamic strecthing and shoulder modility exercises[/I][/B]

[B]WOD[/B]
3 rds

5 press 125#
10 KBS 50#
10 med ball cleans 20#
20 single unders w/ 1# rope
100 battle rope undulations

[B]Conditioning[/B]
5 rds on the bag w/ 30:10 splits

[B]Core[/B]
3 rds ea
15 4 count flutter kicks, 15 4 count supine bike and 40 back scratchers

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130215[/COLOR][/B]

[B]Endurance[/B]

Rode 9 miles in 47 minutes this a.m. Can't believe how much it hurt.....I haven't ridden hard in a while, so that may be why.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130216[/COLOR][/B]

I attented a bootcamp sponsored by a good friend of mine this morning. Even got my wife and daughter out to the park to do the workout!!;)

[B][I]Power squats, high knees, and jumping jacks[/I][/B]

[B]Conditioning[/B]

2rds, 45 seconds each
sandbag squats cleans, frog jumps, plank ladder, inchworms, and punching

2 rds, 45 seconds each
leg lifts, hip bridges, burpees, and dips

Finished off with 2x40m bear crawls and 100 jumping jacks

It was good to get outdoors and put in some work.:thumbs_up

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130217[/COLOR][/B]

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

:yeahthat:

I've felt really tired of late and need to recup. Planning on taking a midday nap once I get some housework done this morning.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130218[/COLOR][/B]

[B][I]Dynamic stretching, 1 minute single unders and 800m job[/I][/B]

[B]Endurance[/B]

I ran 1250 stairs at a parking garage this a.m. It was a great change of pace!! The total distance was 1.1 miles in 28 minutes. My legs were really shaky afterwards. :D

[B]Strength[/B]

I followed Crossfit main for today's WOD. It was 5-5-5-5-5 Back squats. I haven't lifted heavy for quite some time, so I went in kinda gunshy.....

I managed 225-245-275-295-315. I was extremely happy that I hadn't lost too much strength since train up for the 1/2 marathon and hurting my back.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130219[/COLOR][/B]

[B][I]Calisthenics, stretching and 2x10 pull ups[/I][/B]

[B]Strength[/B]
Bench press 3x5
WU 5x135
155, 185 and 205

[B]Conditioning[/B]

3rds, 30 sec ea station

ball slams 15#, heavy bag, hammer strikes and KTE

Rested for 30 seconds btx rds.

[B]Core[/B]
4 rds
10 V ups
10 evil wheels:evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130220[/COLOR][/B]

I had a busy day.....I didn't think I'd have time to workout, but then thoght about all the excuses folks use and got into the gym!!:weight_l:

[B][I]Shoulder mobility exercises and calisthenics[/I][/B]

[B]Strength[/B]
Press 3x5
WU 5x95
125
145
165x2 (f)
I've lost a ton of strength over the last month or so....:yikes: Time to get back on the horse with strength training.

[B]WOD[/B]
3 rds
10 alternating KB press 30#/hand
10 push ups
10 Bulgarian bag warrior spins 40#{shown at 1:45}[url]http://www.youtube.com/watch?v=XcfRCQ-5GYA(WSF[/url])

[B]Conditioning[/B]

5rds on the heavy bag with 45:15 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130221[/COLOR][/B]

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

I'm listening to my bod today.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130222[/COLOR][/B]

I felt more rested this morning. Taking yesterday off was a good call on my part.

[B][I]Dynamic stretching and 800m jog[/I][/B]

[B]Endurance[/B]:run:

2.25 mile run in 18:46. My hip felt really tight this morning, so I didn't push myself on the run. I wanted to shoot for a time of 16 minutes but I'm content with the work on this one.

Besides, I needed to save some for the 5k Carrera Red Run in the a.m.

[B]WOD[/B]

EMOM for 12 minutes

3 burpees
6 KBS 50#

[B]Core[/B]
2 rds
20 SU
60 Crucifix twists 45#
20 reverse crunches