Re: Mike's Mad Log
 

[B][COLOR="Red"]20170801[/COLOR][/B]

[B]Endurance[/B] :run:
Began the month off with good run!!
Threw on my new plate carrier with 10#s and hit the lake for a hard run. Two laps was 2.5 miles and finished in 22:15; averaged an 8:30 mile :highfive:

Going to try an incorporate more runs with my vest, and vary intensity and distance.

[B]Conditioning[/B]
With my class:
Intervals 3x 60:30 with three exercises. Each was 10 reps. We completed 4 total intervals.

I was going to do a mobilization session, but I helped my kid with her washer and dryer after class and was like :no000000:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170802[/COLOR][/B]

[B]Conditioning[/B] 30 minutes of HIIT

[B]WOD [/B]

Team WOD
30 Minute Running Clock
Each member occupies one station where they will do 30 reps of the given movement.
Work progresses down the line in sequence from station 1 to 4
Team completes 200m Run, then continues AMRAP.
The four stations are C&P, Push Ups, Sit Ups, Lunges

My team completed 4 rounds and we were deep into round five but clock chimed us out; no one finished their fourth movement.

[B][COLOR="red"]20170803[/COLOR][/B]

[B]REST DAY[/B]
Traveling to Vegas...

[B][COLOR="red"]20170804[/COLOR][/B]

[B]WOD[/B]
3 rounds
2 Deadlifts 295#
20 Sit Ups

[B]Weightlifting[/B]:weight_l:
5x5 Power Cleans
135#

Re: Mike's Mad Log
 

[B][COLOR="red"]20170805[/COLOR][/B]

[B]REST DAY[/B]

My knees were hurting something fierce, so I took the day off. I think it's the walking across town daily...

[B][COLOR="red"]20170806[/COLOR][/B]

[B]Circuit Training [/B]
Hurricane Circuit

3x
Sprint on treadmill @ 8.5 mph
10 Snatch per side 30#
1 minute rest

3x
Sprint @ 9 mph
10 Dips
10 Goblet Squats 55#
1 minute rest

3x
Sprint @ 10 mph
10 Pull Ups
10 Sit Ups


[B]Mobility and Strength [/B] :weight_l:
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Method Lat Smash
2x 10 D1/D2 5# on pulley
3x10 Seated Press 5#
3x 10 Serratus Press 40#

Re: Mike's Mad Log
 

[B][COLOR="Red"]REST DAY[/COLOR][/B]:yawn:

Returned from vacation and ready to resume working out on a regular basis.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170808[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[B]TK[/B]
As Many Rounds as Possible in 20 minutes
8 Strict Pull-Ups
8 Box Jumps, 36 in
12 Kettlebell Swings, 2 pood

[I]U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. [/I]

Scaled the box jumps to 26" due to ceiling height, and completed 9+6.

[B]Endurance[/B]:run:
1 mile post WOD in 8:36.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170809[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[B]Dee[/B]
4 Rounds For Time
40 Squats
30 Hand-Release Push-Ups
20 Burpees
400m Run

[I]On August 9, 2016, Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun "Dee" Frazier was shot and killed in the line of duty during an undercover drug operation in Jackson, Tennessee. Agent Frazier leaves
behind a wife and two children. He devoted his life to protecting and serving his community.
[/I]

Couldn't find a reference for completion times, so I looked at 7 minutes per round....
I finished in 30:54.

[B]Conditioning[/B] 40 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170810[/COLOR][/B]

[B]Conditioning[/B]

30 Minutes of HIIT followed by some sprints

[B][COLOR="red"]20170811[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170812[/COLOR][/B]

[B]WOD[/B]
28 Minute AMRAP
28 Mountain Climbers
14 KB Core Halos 40#[url]https://www.youtube.com/watch?v=TAkPR6XrOR4[/url] (WSF)
1 Round of Helen

5 rounds + Mountain climbers, Core halos and 3 KBS

[B]Weightlifting[/B]:weight_l:
5x10
Floor Press 60#

[B][COLOR="red"]20170813[/COLOR][/B]

[B]Conditioning[/B] 30 Minutes of Hurricane Training

[B]Endurance[/B]:run:
2.5 miles in 25:29

Used an interval format and ran by the Borg Scale of Perceived Exertion. I had forgotten my watched, so ran for 120 steps, then walked for 120. Ran at about a 7 and walked at a 3-4.

[B]Mobility and Strength [/B] :weight_l:
Resistance Band Drills
Lat Stretches
2x 10 second Isometric Serratus Pushdown
2x10, each Banded Abduction/Adduction
2x10 Press 8#
2x10 Pull Throughs [url]https://www.youtube.com/watch?v=9FUlN6YokbQ[/url] (WSF)
2x10 Banded Serratus Punch [url]https://www.youtube.com/watch?v=QYpHb3tg9OU[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170814[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20170815[/COLOR][/B]

[B]Endurance[/B]:run:

7 miles in 1:14:38 with a 10# plate carrier.....


[B][COLOR="red"]20170816[/COLOR][/B]

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

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[B]Feeks[/B]
2-4-6-8-10-12-14-16 Reps For Time
100 meter Shuttle Sprint
Dumbbell Clusters (65/45 lb)
Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed.

[I]Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.[/I]

We modified due to time constraints and athlete fitness; class hates running:rofl:

Rounds of 2-4-6-8 were 200m runs with Clusters, left and right
Rounds of 10-12-14-16 were 400m runs

I finished in 21:05.