Re: Mike's Mad Log
 

[B][COLOR="Red"]20180904[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Back Squats
3 x 10, 225#
1 x 15, 235#

Front Squats
3 x 10, 225#

SuperSet
Bulgarian Split Squats
1 x 10, 90#
1 x 15
RDL, 90#
2 x 10

Hip Thrusts
2 x 15, 90#

Standing Calf Raises
2 x 15, 225#

Seated Calf Raises
2 x 15, 90#

[B]Endurance[/B]
Airdyne
2 miles
7:00
68 calories

[B]Mobility and Strength[/B]:weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180905[/COLOR][/B]

[I]Burgener WU[/I]

[B]Weightlifting[/B] :weight_l:
Cleans, Ladder Method
2 x 10, 2-2-2-2-2
155#
185# Single

[B]Conditioning[/B]
2 Rounds each

Complete 15 reps of Squats Jumps/Cossack

Rest 30 seconds

Complete 24 Reps of Jump Lunges/Curtsy

Rest 30 seconds

Complete 15 reps of Push Ups/40 Cross Jabs

Rest 30 seconds

Complete 24 Reps of Shoulder Taps/40 Uppercuts

Rest 30 seconds

Complete 30 reps of Sit Ups/Dead Bugs

Rest 30 seconds

Complete 60 Reps of Flutterkicks/ 30 Freefalls

Rest 30 seconds

Complete 10 reps of Tuck Jumps/20 Skaters

Rest 30 seconds

Complete 10 Reps of Half Burpees/60 Phantom Ropes

Rest 30 seconds

[B][COLOR="red"]20180906[/COLOR][/B]

[B]Endurance[/B]:run:

Ran a slow paced 4 miles this morning. I tried to ease into a 10 minute mile but was still a bit fast....:shrug:
Finished in 38:32.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180907[/COLOR][/B]

[B]Active Rest Day[/B]:pepper:

[B]Mobility and Strength[/B] :weight_l:
Positional Isometric Warm Up
Resistance Band Drills
Lat Stretches
Physio Fix ER and IR, doubled up red and gray bands
Serratus Wall Slides

I also did some stretching as I was still tender from my squatting on Tuesday:rolleyes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180908[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Johnson[/B]
20 Minute AMRAP
9 Deadlifts, 245#
8 Muscle Ups [url]https://www.youtube.com/watch?v=hCRAnaCT3bs[/url] (WSF)
9 Squat Cleans, 155#

[I]1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan.

He is survived by his wife Durinda Johnson.[/I]

Completed 4+6. Fair winds and following seas, Sir!!

[B]Mobility and Strength[/B] :weight_l:
Positional Isometric Warm Up
Physio Fix ER and IR, doubled up red and gray bands

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180909[/COLOR][/B]

[B]Endurance[/B] :run:

Stupid weather almost derailed my plans to run this morning...:lightning

Stayed closer to home, and did a hard 4 miles in the rain. My pace was just under 5k standard and finished in 34:09.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180910[/COLOR][/B]

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

[B][COLOR="red"]20180911[/COLOR][/B]

[B]Endurance[/B] :run:

San Antonio 110 9/11 Memorial Tower Climb to begin the day. We were only afforded the opportunity to climb once this year....Not sure why but it was a privilege to honor those firefighter lost in 2001.
The climb is 65 floors and I got to the observation deck of the Tower of the Americas in about 30 minutes.

[B]Conditioning[/B] 20 minutes of interval training with my class. We did long (1 minute) intervals with 30 seconds rest; 3 minute rounds.

[B][COLOR="Red"]Hero Tribute[/COLOR][/B]
[B]343[/B]
For Time
100 Deadlifts, 135#
100 Power Cleans, 95#
100 Ground-to-Overheads, 65#
43 Burpees

[I]This "343" Hero WOD was created and dedicated to the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.[/I]

Completed Rx in 25:25. Mixed up the G2O with snatches and C&J.

Salute to all lost on 9/11!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180911 Addendum[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Back Squats
3x8 245#

Front Squats
3x8 235#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180912[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench
5x5 165#

Incline
3x6 135/2x 100#

DB Bench
3x6 45#, each

DB Upward Flyes, left and right
3x10 15#, each

Ring Rows
3x20

Band Pull Aparts
3x20

Clubbell Sequence, 20# 15 per side

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180913[/COLOR][/B]

[B]Endurance[/B] :run:

So sick of the rain.....:( Almost canceled my plan to conduct an intermediate distance run.

I waited a few minutes and the weather broke, so I took full advantage.

6 miles in 54:53!!

[B][COLOR="red"]20180914[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20180915[/COLOR][/B]

[B]Weightlifting [/B]:weight_l:

CrossFit Mainsite 20180915
Deficit Deadlift 5-5-5-5-5
295-296-297-298-300#

Used a 45# bumper for deficit. Really fluid pulls but my grip sucks...:( Wore my grips for the last two sets.