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Re: Mike's Mad Log
[B][COLOR="Red"]20181222[/COLOR][/B]
[B]WOD[/B] 25 Minute AMRAP 9 Goblet Squats, 35# 9 Snatch, left and right 25 Sit Ups Run 200m 25 Single Leg Deadlifts, left and right 9 C&P, left and right 9 Box Jumps, 20" 25 Russian Twists 1 Holiday Party Crasher (Burpee with 2 Sit Throughs and 4 Mountain Climbers):evilsmile Completed 3+52+Run+50 [B][COLOR="red"]20181223[/COLOR][/B] [B]WOD[/B] [B][COLOR="red"]Brute Force 12 DOC[/COLOR][/B] [COLOR="Blue"]1 Thruster 2 High Pull 3 Push Up 4 Lateral Hop 5 Burpees 6 Lunges 7 Swing 8 Bearhug Squat 9 Ground to Shoulder 10 Back Squat 11 Shoulder to Shoulder 12 Get Up [/COLOR] [I]Charity workout dedicated to raising awareness for the Police Unity Tour dedicated to remembering our fallen officers and, 555 Fitness dedicated to help reducing the number of line-of-duty deaths in the fire service attributed by cardiac-related events.[/I] I went Rx and finished in 38:39; 55# bag and 20# vest. [B]Endurance[/B] :run: Moderately paced 2 miles to recover post WOD. [B][COLOR="Red"]20181224[/COLOR][/B] [B]Endurance[/B] :run: I ran the Frosty Five:5k/5 Miler again this year but opted for the 5 miles this time. It really wasn't that bad and finished 5.5 miles in 48:51. [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20181225[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility[/B] AthleanX Band Pull Aparts Yuri Mobility Drill [url]https://www.youtube.com/watch?v=6y_AU-aGhVE[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20181226[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Deadlifts Strength Sets 7x1 85% 325# [B]Conditioning[/B] 30 Minutes of Interval Training [B]WOD[/B] 30 Minute AMRAP Divided your bodyweight by weight used for WOD. Number is rep scheme. C&P, left and right Push Ups Every 4 rounds, completed 100 m Run I used a 35# and reps were 6. I managed 16 rounds. [B][COLOR="Red"]20181227[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Cleans Strength Sets 5x3 90% My lifts were successful but not pretty....:cool:I need to work more on getting under the bar better. [B]WOD[/B] 6 Minute EMOM x 4 6 Snatch R.A.T. – Squat Thrusts/ Leg Lifts / Goblet Squats /Sit Throughs Every minute on the minute, perform 6 Snatches, then ME movements; R.A.T. (Remaining Allotted Time). Scored- 150-134-144-148 [B][COLOR="Red"]20181228[/COLOR][/B] [B]REST DAY[/B] :yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20181229[/COLOR][/B]
[B]WOD[/B] Minute AMRAP 400 m Run 21-15-9 Squat Cleans, left and right, 35# Dips 30 Snatch Rest 90 seconds I programmed some running with dumbbell variants of Elizabeth and Isabel. I completed 3 rounds plus 200 m. [B]Circuit Training[/B] 4 rounds, 6 reps each Sumo Squat Clean Reverse Lunge Kneeling Press 2 Interval Sprints, 100 m Rest 2 Minutes 4 rounds, 6 reps each Rack Cossack Squat Push Press Single Leg Deadlift High Pull Sprint 100 m Rest 1 Minute Core Rotisserie 30 seconds each Hollow Hold Side Plank Plank Side Plank [B][COLOR="red"]20181230[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Bench Press Hypertrophy Sets 4x6 80% 208# [B]Endurance[/B] :run: 1 mile post workout in 7:49 :bolt: [B][COLOR="red"]20181231[/COLOR][/B] [B]Active Rest Day[/B] [B]Recovery and Mobility[/B] Qigong [url]https://www.youtube.com/watch?v=UZhwW_wBP6c[/url] (WSF) Athlean X Physioball AthleanX Band Pull Aparts Movement Lab Drills Core [url]https://www.youtube.com/watch?v=gusQxUrFIVc[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20190101[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Squats Hypertrophy Sets 4x6 80%plus 295# I had planned on 6x6 but my left knee hurt like hell during my fourth set, so I called it. Auxiliary Work KB Single Leg Deadlifts, 80# 4x10 Good Mornings, 135# 5x5 Banded Lateral Hip Walk 2x20 |
Re: Mike's Mad Log
[B][COLOR="Red"]20190102[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Strict Press Hypertrophy Sets 6x2 85%plus 132# Auxiliary Work Seated DB Press 4x10, 45#; last two rounds, I incorporated a band for additional resistance [url]https://www.youtube.com/watch?v=4uMu9KfnHxw[/url] (WSF) Clubbell Gamma Cast 2x10, 20# Clubbell Torch Press 2x10, 20# Straight Arm Dumbbell Kickbacks [url]https://www.youtube.com/watch?v=1fmEua5bV3M[/url] (WSF) :evilsmile 2x10, 12# [B]WOD[/B] 3 Minute AMRAP for 7 Rounds 15 Thrusters, 35/30# 10 Sit Ups 5 Push Up 3,3 (35#), 2, 2, 2(35#), 3, 3(30#) [B][COLOR="red"]20190103[/COLOR][/B] [B]Endurance[/B]:run: 3 miles in 31:00 :( My left lower leg was on fire at mile two, so I stopped to stretch. After that, I managed to jog and walk for half mile. The pain made me reconsider finishing. I eventually walked the remaining distance.... My new shoes, not thoroughly broken in, and not enough warm up played a big role in why my leg seized up. Lesson learned and that's why I train. [B]Core[/B] [url]https://www.youtube.com/watch?v=gusQxUrFIVc[/url] (WSF) [B]WOD[/B] For Time 40 Pull Ups 40 Pike Push Ups, then 10 Rounds of DT, alternate sides each round 12 Single Leg Offset Deadlifts, 30# 9 Hang Power Cleans 6 Push Jerks 20:00ish |
Re: Mike's Mad Log
[B][COLOR="Red"]20190104[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20190105[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Deadlifts Hypertrophy Sets 6x6 70% 266# [B]Core[/B] 10 Core vacuums |
Re: Mike's Mad Log
[B][COLOR="Red"]20190106[/COLOR][/B]
[B]Endurance[/B]:run: 3 miles in 24:45 :pepper: [B][COLOR="red"]20190107[/COLOR][/B] [B]Active Rest Day[/B] [B]Mobility[/B] Shallow's Mobility Drills [url]https://www.youtube.com/watch?v=VzE7ZRKv-0o[/url] (WSF) [B]Core[/B] 20 minutes of core focused HIIT :devil: [B][COLOR="red"]20190108[/COLOR][/B] [B][COLOR="DarkSlateGray"]Challenge WOD[/COLOR][/B] [B]Operator Ugly[/B] [url]https://www.muscleandfitness.com/workouts/workout-routines/elite-military-workout-can-you-handle-operator-ugly[/url] (WSF) I completed this workout RX minus the bench press. I left a 1" buffer as a safety precaution. I scored 158 which is well above my prediction of 107...Passed the run portion with 29:47. Individual event scores were: Bench-21 Front Squat-20 Deadlift-20 Sprints-49 Pull Ups-16 Get Ups-32 |
Re: Mike's Mad Log
[B][COLOR="Red"]20190109[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Superset, 4x10 Box Goblet Squats, 80# Box Squat Jumps Superset, 4x10 Single Leg Deadlifts, 90# Curtsy Squats [B][COLOR="red"]20190110[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Cleans Hypertrophy Sets 4x4 78% 148# [B]WOD[/B] [COLOR="Plum"]CompTrain Death Race[/COLOR] 5 RFT 15 Cal Bike 10 Burpees [url]https://www.youtube.com/watch?v=CIe14EEXruQ[/url] (WSF) 8:23 |
Re: Mike's Mad Log
[B][COLOR="red"]20190111[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20190112[/COLOR][/B] [B]WOD[/B] For Time 50 Devils Press, 35#:evilsmile [url]https://www.youtube.com/watch?v=0tonI1[/url] (WSF) 150 Bench Core Tucks [url]https://www.youtube.com/watch?v=MLovZSvLQXs[/url] (WSF) Run 1 Mile 150 Bench Core Tucks 50 Devils Press Completed in 31:00 [B][COLOR="red"]20190113[/COLOR][/B] [B]Endurance[/B]:run: Long training run in the morning before the sun was up. My goal was to establish a 9:30 pace and maintain it. I began too fast but settled in after three miles. I held onto about a 9:15 throughout from there. I'll be concentrating more along these lines in preparation for my half marathon March 3rd. Finish time was 1:07:54. [B]Weightlifting[/B] :weight_l: Bench Press Strength Sets 2x4 90%plus 235# Hypertrophy Sets 6x6 75% 195# [B]Core[/B] AbMat Sit Ups 2x25 [B]Mobility[/B] AthleanX Band Pull Aparts [B][COLOR="red"]20190114[/COLOR][/B] [B]REST DAY[/B]:yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190115[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Strength Sets Push Press 6x3 90% 140# Auxiliary Work Half Kneeling Landmine Press 2x10, 45# 2x6, 55# 2x2, 60# Standing Lateral Raises 3x10, 5# Incline Rear Delt Flyes [url]https://www.youtube.com/watch?v=ITFP6GccSHw[/url] (WSF) 3x10, 5# KB Pendlay Rows 4x20, 50# [B]WOD[/B] 5 Rounds 20 Double Unders 10 Push Press, 30# 5 Neutral Grip L Pull Ups [url]https://www.youtube.com/watch?v=CVi1l_buy0Y[/url] (WSF) [B][COLOR="red"]20190116[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Squats Strength Sets 4x4 85% 315# Deadlifts Hypertrophy Sets 4x4 80%plus 305# [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20190117[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Cleans Strength Sets 5x4 82% 155# I chose a wider stance than usual and it seemed to work out pretty well. I felt that my feet were in a more stable position. [B]WOD[/B] 4 RFT 5 Modified MUs [url]https://www.youtube.com/watch?v=nEiltvWL4jg[/url] (WSF) 15 KBS, 53# 10 cal AD 5 Sandbag Get Ups, 50# 11:42 The muscle up scale was right on point. I didn't use my legs throughout the workout and the transitions were solid. [B]Mobility[/B] AthleanX Band Pull Aparts [B][COLOR="red"]20190118[/COLOR][/B] [B]Recovery and Mobility[/B] Qigong Athlean X Physioball AthleanX Band Pull Aparts Movement Lab Drills |
Re: Mike's Mad Log
[B][COLOR="Red"]20190119[/COLOR][/B]
[B]WOD[/B] For Time Goblet Squat 80-64-50-32-16-8 KBS 60-42-30-16-8-4 Single Unders 100-90-80-70-60-50 KB High Pulls 30-26-22-18-14-10 Completed in 19:50 with 52# bell. [B]Weightlifting[/B] :weight_l: Bench Press Hypertrophy Sets 6x4 78% 203# Hammer Curls 5 second eccentric 3x10 30# Inclined Bench Curls 2x10 30# Skullcrushers 3x15 40,50,60# Inclined Bench Kickbacks [url]https://www.youtube.com/watch?v=ZScEnmvU_u0[/url] (WSF) 2x15 30# |
Re: Mike's Mad Log
[B][COLOR="Red"]20190120[/COLOR][/B]
[B]Endurance[/B] :run: I really have to buckle down and put in some miles prior to my March half marathon.... 8 miles seemed about right :cool: I managed a good pace but had to slow at mile four due to shin pain. I stppoed at miles four, and six to stretch. Finished in 1:13:10. [B][COLOR="red"]20190121[/COLOR][/B] [B]REST DAY[/B]:snore: [B][COLOR="red"]20190122[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Box Squats Hypertrophy Sets 4x12 60% 219# [B]Hurricane Circuit[/B] 20 seconds on the Airdyne prior to each round; 3 rounds each 6 Box Jumps, 24" 10 AbMat Sit Ups 6 Ball Slams, 40# 10 Push Ups 6 Pull Ups 10 KBS, 80# 6 Squat Cleans, 30# 10 KTE |
Re: Mike's Mad Log
[B][COLOR="Red"]20190123[/COLOR][/B]
[B]Weightlifting[/B] I followed this video for shoulder work. [url]https://www.youtube.com/watch?v=7-0zQTp9FMQ[/url] (WSF) Seated Shoulder Press, 30# 4x10 Side Lateral Raises, 12# 4x10 Rear Flyes, 15# 4x15 Shrug with High Pull, 30# 4x10 Arnold Press, 15# 3x10 [B]Conditioning[/B] Dusted off the heavy bag and did three 2 Minute rounds. [B]WOD[/B] 30-20-10 Push Ups Toes-to-Bell [url]https://www.youtube.com/watch?v=ccLs4j9ZgIg[/url] (WSF) KBS Rest Run 400 m 21 Taters Run 400 m 21 Squat Thrust High Pull [url]https://www.youtube.com/watch?v=zLhlD-BuiJg[/url] (WSF) Run 400 m 21 Alternating Gorilla Rows, left and right [url]https://www.youtube.com/watch?v=gtHl6WDgIU8[/url] (WSF) Rest 3 RFT 24 Single Leg Deadlifts 24 KB Press 24 Sit Ups Finished in 26:00 with 50# bell. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190124[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Cleans Power Sets 5x5 55% 105# I mainly focused on speed under the bar and "fast elbows", so I went with a light load. [B]WOD[/B] 1-10, 20-1, 1-10 Squat Jump Over Dumbell Alternating Snatch, 45# Sit Throughs, left and right Once you work down to only Snatches, you are to complete sets unbroken from 10 to 1. Completed in 25:35. [B][COLOR="red"]20190125[/COLOR][/B] [B]Mobility and Reset[/B] SmashweRx Shoulder Impingement [url]https://www.youtube.com/watch?v=WDIXTmuga4M(WSF[/url]) Precision Movement Shoulder Rebah [url]https://www.youtube.com/watch?v=m581lMvKSvw[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20190126[/COLOR][/B]
[B]WOD[/B] EOMOM in 35 Minutes 1 Minute Max High Pull, 45# 1 Minute Rest 1 Minute Max Goblet Lunge 1 Minute Rest 1 Minute Max Sit Ups 1 Minute Rest 1 Minute Max C&P 1 Minute Rest 1 Minute Max Plank 1 Minute Rest 1 Minute Max Push Ups 1 Minute Rest Initial round: 30, 50, 58, 20, max time, 40 Second round: 40, 52, 58, 20, max time, 50 Final round: 45, 54, 60, 24, max time, 55 [B]weightlifting[/B]:weight_l: Deadlifts Power Sets Plus 5x10 55%plus 170# Added extra reps to my deadlift session with a deficit. [url]https://www.youtube.com/watch?v=pAV7CDZN-2c[/url] (WSF) [B]Mobility and Reset[/B] Athlean X Physioball AthleanX Band Pull Aparts SmashweRx Shoulder Impingement SmashweRx Rotator Cuff Bulletproof System [url]https://www.youtube.com/watch?v=vsdkQWTU1HU[/url] (WSF) Precision Movement Shoulder Rebah x3 throughout the day |
Re: Mike's Mad Log
[B][COLOR="Red"]20190127[/COLOR][/B]
[B]Bootcamp[/B] My daughters, a friend and I participated in a workout sponsored by Spartan Race. It was pretty cool and free!! Warm up was about 30 minutes and workout was an hour. [B]Endurance[/B]:run: I so planned for a long run to get some mileage, and work form but I was fatigued from bootcamp. I still got a quality run in but only managed 2.6 miles. :cool: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190128[/COLOR][/B]
[B]REST DAY[/B] :yeahthat::broc: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190129[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Squats Power Sets 5x5 55%plus 200# Accessory Work Bulgarian Split Squats 3x5, left and right, 90# PB Hamstring Curls :evilsmile 3x15 PB Glute Lifts [url]https://www.youtube.com/watch?v=LeeAB9Elya0[/url] 3x15 [B]Conditioning[/B] 25 minutes of interval training [B][COLOR="red"]20190130[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Cleans 5x95# 5x115# 5x135# 3x155 3x170# 1x185# My goal was to work on speed and transition. I think it was a really good session and I learn a lot about bar positioning. The best part was I was close to my 1RM on the final set ;):pepper: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190131[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: I had seen this workout a few weeks ago and decided to try it out.... Chesticles :rofl: Every minute on the minute complete 1 rep of bench press Men starting at 135 Women starting at 65 Men — for the first 9 minutes increase by 10 pounds per minute(up to 225 pounds). Then increase 5 pounds per minute until you cannot safely complete the single rep. Women — increase 5 pounds per minute from the start of the wod. I misread the second portion, and wound up decreasing by 5#....Once I realized this, I increased reps instead:cool: @ 190#-2, 185#-2 and 180#-10 Accessory Work 4x12 Rotational Hammer Curls, 35/30# [url]https://www.youtube.com/watch?v=NHs9-iBRJCU[/url] (WSF) [B]WOD[/B] 6 RFT 600m Run 6 Burpees Titled this one "Run Like Hell" :evilsmile Timer crapped out but estimated finish time was 25:03.... [B]Conditioning[/B] Interval Tarining 20:10 for 12 rounds We did three movements per set for three sets. [B][COLOR="red"]20190201[/COLOR][/B] [B]REST DAY[/B]:yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190202[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Chris Kyle[/B] 3 RFT 40 KBS, 50# 40 Goblet Lunges 40 Single Hand Thrusters 40 Elevated Push Ups, 24" Scaled box jumps due to possible slippage on damp jump surfaces.... We were going to just to Squat Jumps but opted for Lunges. [I]Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed. The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.[/I] Completed in 19:00. Rest in Peace to The Legend! |
Re: Mike's Mad Log
[B][COLOR="Red"]20190203[/COLOR][/B]
[B]Endurance[/B]:run: Some friends, my daughter and I ran in a local Chocoholic Frolic. I did the 10k along with my eldest daughter. The morning was so gloomy that I didn't even want to run but the proceeds go to Morgan's Wonderland which is a phenomenal place. Well, I got myself a new PR!! :pepper: I ran 51:21 and finished 6th of 24 in my age division. I actually ran way too hard the first half and had to forcibly back off the pace. [B][COLOR="red"]20190204[/COLOR][/B] [B]REST DAY[/B]:yawn::yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190205[/COLOR][/B]
[B]Endurance[/B]:run: I ran 2 miles as recovery and work pace. [B]Conditioning[/B] 25 minutes of Interval training [B][COLOR="red"]20190206[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Supine to Prone DB Incline Chest Press [url]https://www.youtube.com/watch?v=8z8hzXS_lxI[/url] (WSF) 4x10, 30# 5 Pull Ups Superset 3x10 Bench Press, 135# 3x10 Hammer Curls, 35/30# [B][COLOR="red"]20190207[/COLOR][/B] [B]Endurance[/B]:run: 4 Mile run to train slower pace. I still set out too fast and it took 2 miles to settle in.... Completed in 35:39. [B]WOD[/B] 27 Minute AMRAP 18 High Pull, 45# 28 Single Unders 18 Push Press 28 Deadlifts I did about 9 rounds....:cool: [B]Conditioning[/B] 30 Minutes of Interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20190208[/COLOR][/B]
[B]Active Rest, Reset and Recovery[/B] Plantar Fasciitis Stretches [url]https://www.youtube.com/watch?v=RRDC8erSNqw[/url] (WSF) x 2 throughout the day Athlean X Physioball AthleanX Band Pull Aparts SmashweRx Shoulder Impingement |
Re: Mike's Mad Log
[B][COLOR="Red"]20190209[/COLOR][/B]
[B]WOD[/B] 28 Minute AMRAP 28 Single Unders Run 400 m 8 Modified Pistol Squats [url]https://www.youtube.com/watch?v=PSIz5Chm6IU[/url] (WSF) Rest 30 Seconds 8 rounds |
Re: Mike's Mad Log
[B][COLOR="Red"]20190210[/COLOR][/B]
[B]Endurance[/B]:run::brrr: Braved the cold and rain with a 4 mile run this morning. I practiced slowing my pace again during this session and did better than previously.... Still too fast but getting there. Finished in 36:55. [B]Mobility[/B] Prehab Guys 4 [url]https://www.youtube.com/watch?v=CluGlq_DwHE[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20190211[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlifts Strength Sets 2x2 304# Back Off Sets 2x3 300# [B]Core[/B] I led my class tonight through a 20 minute session. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190212[/COLOR][/B]
[B]WOD[/B] 3 Rounds, each for time 10 Bench Press, 185# 10 Goblet Squats, 80# 20 Cals Airdyne 5 Power Cleans, 135# 10 KBS, 53# 10 KB Press 20 DUs 5 Strict Pull Ups 6:05, 5:15 and 5:45 [B]Weightlifting[/B]:weight_l: Superset with 20 Bench Dips Incline Bench Kickbacks 2x20 30# Skull Crushers 2x20 30# [B]Mobility and Reset[/B] SmashweRx Shoulder Impingement Precision Movement Shoulder Rebah |
Re: Mike's Mad Log
[B][COLOR="Red"]20190213[/COLOR][/B]
[B]WOD[/B] 2 RFT 80 Jumping Jacks 60 Goblet Squats, 45# 40 C&P 20 Burpees 5 HRPUs Run 300 m 18:34 |
Re: Mike's Mad Log
[B][COLOR="Red"]20190214[/COLOR][/B]
[B]Endurance[/B]:run: I ran a great 5k in 25:55. I pushed my pace to sub 8 minutes for the initial two miles but couldn't maintain it....I ain't even mad though. ;) [B][COLOR="red"]20190215[/COLOR][/B] [B]REST DAY[/B]:snore: [B][COLOR="red"]20190216[/COLOR][/B] [B]WOD[/B] For Time 60 Box Jumps, 20" 60 Push Ups 60 KBS, 50# 60 Push Press 60 Broad Jumps 60 Sit Ups 60 Burpees 60 KB High Pulls 60 Goblet Squats 60 Second Plank Finished in 22:40. [B][COLOR="red"]20190217[/COLOR][/B] [B]Endurance[/B]:run: 5.2 miles in 45:56. This was faster than what I would have liked but I'm not going to complain.... [B]Mobility and Reset[/B] SmashweRx Shoulder Impingement Precision Movement Shoulder Rebah Flat Feet Fix (F3) [url]https://www.youtube.com/watch?v=dxPrQOdc1UY[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20190218[/COLOR][/B]
[B]Core[/B] Continuous effort for :30 each 2 Rounds Leg Lifts Flutterkicks V Ups Russian Twists Superman Plank 2 Rounds Core Climbers [url]https://www.youtube.com/watch?v=0CNXjzUO4ww[/url] (WSF) incorporated legs as well Bicycle Crunch Hollow Hold repeat Partner Core Wars [url]https://www.youtube.com/watch?v=XC9N3EhIzj4[/url] (WSF) 4x :15 Partner Janda Sit Ups [url]https://www.youtube.com/watch?v=h_cZro4rGnk[/url] (WSF) 4x 15 [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20190219[/COLOR][/B]
[B]Mobility[/B] SmashweRx Shoulder Impingement ERA [url]https://www.youtube.com/watch?v=TXcsp12zSwo[/url] (WSF) NoobStrength Routines A/B [url]https://www.youtube.com/watch?v=LIvP9WZnu50(WSF[/url]) Overhead Band Squat [url]https://www.youtube.com/watch?v=8eEgw9qwGuU(WSF[/url]) :evilsmile [B]WOD[/B] Single Arm Armor Building Chain [url]https://www.youtube.com/watch?v=XmCsVn2QoBc[/url] (WSF) I used 40, 50 and 70# bells. 20 Minute AMRAP with 12 rounds completed. I cannot recall the last time that i did this one, but it was still rough...:) |
Re: Mike's Mad Log
[B][COLOR="Red"]20190220[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Cleans 3x2 155# 2x2 175# [B]WOD[/B] Four 6 Minute AMRAPs 3-6-9-12 KBS, 50# Alternating Gorilla Row Squat Thrust *Restart reps at 3 after each round 1+36, 1+45, 1+36, 2 [B][COLOR="red"]20190221[/COLOR][/B] [B]Endurance[/B]:run: 3 mile negative split run. Completed the run in 25:54. Improved my second 1.5 miles by about 30 seconds.:pepper: [B]WOD[/B] For time 10 Squat Clean, 35# 6 Inchworms 400 m Run 20 Thruster, 40# 6 Inchworms 400m Run 30 Snatch, 40# 6 Inchworms 400m Run 40 C&P, 40# 6 Inchworms 400 m Run 50 Push Press, 40# 6 Inchworms Harder than it seemed....I finished in 21:00. [B][COLOR="red"]20190222[/COLOR][/B] [B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190223[/COLOR][/B]
[B]WOD[/B] Four 7 Minute AMRAPs in 34 minutes From 0:00-7:00, 2 Rounds 10 Overhead Squats, 35# 10 Mountain Climbers Remaining Time: Max High Pulls 2 minutes Rest From 9:00-16:00, 2 Rounds 20 Deadlifts, 60# 15 Push Ups Remaining Time: Max Squat Cleans 2 minutes Rest From 18:00-25:00, 2 Rounds 8 Sit Throughs 8 High Knee Squats Remaining Time: Max Push Press 2 minutes Rest From 27:00-34:00, 2 Rounds 10 Dips 10 Box Jumps, 24" Remaining Time: Max Clusters Scored 200, 120, 120 and 60 [B]Circuit Training[/B] 3 round per superset with 30 seconds rest between and 1 minute between sets. 10 Floor Press, 60# 10 Sit Ups 10 Reverse Grip Rows, 60# 10 Squats 10 Plank Rows 10 Grasshoppers 10 Burpees 10 Single Leg Deadlifts 10 Power Knees, left and right 30 Second Squat Hold Finish with 4-6 100 m Sprint Intervals [B][COLOR="red"]20190224[/COLOR][/B] [B]Endurance[/B]:run: I did my last run before my half marathon next weekend. I completed 8 miles in 1:11:10. Previewed some of the course during my run. It looks pretty good and I should be able to maintain a steady pace. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190225[/COLOR][/B]
[B]Core[/B] We worked on core strength and stability with interval holds. Intervals were 6 rounds with 20:10 splits. [B][COLOR="red"]20190226[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Bench Press Strength Sets 4x4 80% 208# [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts [B][COLOR="red"]20190227[/COLOR][/B] CrossFit Mainsite 120227 Row 5,000 meters Seeing as I have no rower, I used my Airdyne for the 5K. Completed the distance in 10:20 for 112 calories. :cool: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190228[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20190301[/COLOR][/B] [B]Endurance[/B]:run: I ran an easy 1.5 miles to stay limber and focus on my upcoming race. [B]Recovery[/B] 10 minutes of Qigong [B][COLOR="red"]20190302[/COLOR][/B] [B]Active Rest Day[/B] Foam Roll [url]https://www.youtube.com/watch?v=ghkoRXSqbDE[/url] :king:(WSF) Forward Fold Foot Roll Challenge [url]https://www.youtube.com/watch?v=pdkhUjKAlbI[/url] (WSF) I've been hydrating throughout the day, and eating normally. Did as much mental prep as possible and I'll be hitting the hay soon. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190303[/COLOR][/B]
[B]Endurance[/B]:run: I ran my 13.1 and did a great job, if I say so myself :cool: Veered from my original plan to start slow and end fast. I went out with the 1:50:00 finish group and stayed with them for about 6 miles. I eased back to the 1:55:00, and eventually faltered to the 2:00:00. I finished with a time of 2:01:25 but questioned the course....The certified course is listed as 13.83 and my GPS had me at 13.3, and finish time of 1:59:58 :rolleyes: Either way, it was a personal best:pepper: [B]Recovery[/B] Lots and lots of stretching, foam rolling and hydration!!! [B][COLOR="red"]20190304[/COLOR][/B] [B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190305[/COLOR][/B]
[B]REST DAY[/B] :snore: Took an additional day to recup from Sunday. DOMS wasn't as bad as expected but I want to be 100% before beginning any training. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190306[/COLOR][/B]
[B][COLOR="DarkOrange"]Tribute WOD[/COLOR][/B] [B]Remember of the Alamo[/B] 13 RFT 2 Alternating Devils Press, 45/50# 23 Goblet Squat 3 Push Up 6 C&P Cash Out- 1836 foot Run = 560m Programmed this workout for my class to commemorate the 183rd anniversary of the Battle of the Alamo. Rep scheme was 13 for the 13 day siege, 2 and 23 for the beginning of the battle, 3 and 6 for the last day, and 1836 for the year. Finished in 28:06. [B][COLOR="Red"]20190307[/COLOR][/B] [B]WOD[/B] Spartan Workout Circuit 1: 3 Rounds 8 Box Jump Overs 8 Windmill Slams 8 KBS 8 Drop Squat off Box Circuit 2: 4 Rounds 16 Weighted Alternating Step Ups 10 Suitcases 10 Bent Over Row 10 Hollow Rocks 10 Push Press I used a 24" box, 70# kettlebell and 35# dumbbells. [B]WOD II[/B] Remnants 12 Minutes 4 Rounds 15 Deadlifts, left and right, 50# 15 Push Ups Max Floor Press in remaining time Rest 12 Minutes 6 Rounds 15 Goblet Squats 15 Pull Ups Max DBS in remaining time Cash Out- 2x 200 m Interval Runs Floor press score was 140 and Dumbbells swings 85. [B][COLOR="red"]20190308[/COLOR][/B] [B]REST DAY[/B] :snore: |
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