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

Michael A. Jones 02-05-2015 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150204[/COLOR][/B]

[B]WOD[/B]
4 rds
6 Bench press 185#
10 Ball Slams 20#
6 Dips

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

[B][COLOR="red"]20150205[/COLOR][/B]

[B]Endurance[/B]:run:
Decided to run on a soft patched trail to see how my shins reacted....Managed a comfortable 3.6 miles without pain :kicking0:

[B]WOD[/B]
4 RFT
12 KB Push Press 50#
20 Tire Strikes 20# hammer

4:20

Michael A. Jones 02-07-2015 08:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150206[/COLOR][/B]

[B]Active Rest Day[/B]

I did a lot of hydrating, stretching and played around with a new massage ball. I followed a tutorial on loosening the hamstrings. :yikes:


[B][COLOR="red"]20150207[/COLOR][/B]

Boy was I out of sorts today!!! I did not feel like doing anything.....

[B]Conditioning[/B] Barely made it through 30 minutes at interval class this morning.

I took a power nap thinking that it would help, but nothing....:shrug:

Michael A. Jones 02-08-2015 07:40 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20150208[/B][/COLOR]

[B]Endurance [/B]:run:

Ran a comfortable 2 miles with my daughter to get her ready for our Spartan Race.

[B]Strength [/B]:weight_l:
Squats
4 275#
4 310#
4 345#

Speed Sets
2x5 295#
[B]Auxiliary Work[/B]
3x20 calf raises 135#

Michael A. Jones 02-10-2015 08:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150209[/COLOR][/B]

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

[B][COLOR="red"]20150210[/COLOR][/B]

[B][I]Burgener WU and 60 single unders[/I][/B]

[B]WOD[/B]
10 Minute AMRAP
5 KB C&P, left 50#
5 Rack Squats
5 KB C&P, right 50#
5 Rack Squats
12 rds
rest 3 minutes
10 Minute AMRAP
8 Double KBS 40#
8 Snatch
8 DUs
5 rds+8

Michael A. Jones 02-11-2015 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150211[/COLOR][/B]

I had my ortho appointment today, so I got my lifting in before hand. Had to get this Ganglion cyst taken care of.....I am not supposed to lift for a week :cool:

[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Press
3-3-3-3
95-120-145-170

I felt pretty good for not have been keeping up with this particular lift.

[B]WOD[/B]
3 rds
6 Push press 115#
12 Gamma casts 35#

Really concentrated on form during the pressing. I feel as though I have more shoulder mobility and stressed technique.

[B]Conditioning[/B] I didn't participate as much in class as usual. Limited ROM with this brace on my wrist....:( Still got in about 10-15 minutes worth.

Michael A. Jones 02-13-2015 06:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150212[/COLOR][/B]

I got my wrist taken care of. It ached a bit but ice has helped.

[B]Endurance[/B]:run:

I ran an awesome five miler!! I did it along a new stretch of trails along the SA River. Finished in 46:50.

[B][COLOR="red"]20150213[/COLOR][/B]

[B]Active Rest Day[/B] I spent the majority icing my wrist and going through some ROM exercises. It feels a lot better today. :)

Michael A. Jones 02-15-2015 12:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150214[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Deadlifts 4x4
295-315-335-355 (3)f

I couldn't get that last rep.....!!:ranting2: 1) grip sucked 2) hammy locked up a bit and I just couldn't push my hips forward

[B][COLOR="red"]20150215[/COLOR][/B]

[B]Endurance[/B]:run:

I ran a new course today. I found it was a good route but unfinished....

Finished 5k in 27:06

Michael A. Jones 02-17-2015 08:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150216[/COLOR][/B]

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

[B][COLOR="red"]20150217[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
4 rds
250m Row
10 DB Snatch 45#
10 Rack Squats
10 Dips

[B]Auxillary Work[/B] 3x10 Dual Pulley Rows
35-40-50#

[B]Endurance[/B]:run:

I did something that I'm not proud of.....:( I ran on the treadmill.

1.3 miles

[B]Conditioning[/B] Interval training for 30 minutes

Michael A. Jones 02-18-2015 08:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150218[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD #1[/B]
EMOM for 10 Minutes
15 KBS 70#

I thought this would be rather easy but it was rough. Around minute 6, I felt like stopping but pressed thru.

[B]WOD#2[/B]
Partnered with one of the regulars to class for this one.

6 RFT
10 Push Up
10 Squat
20 DB Snatch
15 Burpee
20 DB C&P
10 Lunge
10 Dips
Partners work from opposite ends of workout, and meet in the middle for Burpees. Proceed to follow on movements after completing burpees.
*Cannot advance until both have completed all Burpees.

I think we finished in 31:52

[B]Conditioning[/B]35 minutes of interval training

Michael A. Jones 02-20-2015 08:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150219[/COLOR][/B]

[B]Endurance[/B]:run:
3.2 miles in 29:48

Second mile was slow.....Ran into downtown traffic, and construction. I'll know better the next time I go that route.

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


[B][COLOR="red"]20150220[/COLOR][/B]

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


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