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Michael A. Jones 02-13-2018 07:20 PM

Re: Mike's Mad Log

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



Set out to do a log run this morning. I was thinking 8-10 miles would be sufficient.

I ended up running 13.1 after the seed was planted in my head. I knew to start slow, but it was difficult to maintain a slower than normal pace. Finished in 2:09:11 which was outstanding:pepper:

I have to run/walk the last mile but wasn't overly concerned at that point.

Michael A. Jones 02-14-2018 09:39 PM

Re: Mike's Mad Log

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
30 KBS, 2 pood
30 Burpees
30 Subbed [url][/url] (WSF) for GHD Sit-Ups
[I]Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).[/I]

Rest easy, Staff Sergeant Hansen!!

Michael A. Jones 02-16-2018 04:32 PM

Re: Mike's Mad Log

[B]Team WOD[/B]
40 Minute AMRAP
10 KBS, 1.5 Pood
10 Push Ups
10 Squat Jumps
10 Rows, 70#
One team member per movement and switch once all 10 reps are complete by all members.

I had a beast of a team and we completed 18 rounds plus 10 reps. :kicking0:

2 rounds
Perform 3 reps of each exercise one after the other for 60 seconds
Jumping Jack Press
Push Ups
Plank Jack

Perform 3 reps of each exercise one after the other for 60 seconds
High Knees

Perform 3 reps of each exercise one after the other for 60 seconds
Crossover Crunch
Power Knees

Perform 3 reps of each exercise one after the other for 60 seconds
Lateral Touchdowns [url][/url])
Cpt. Morgans:rolleyes:[url][/url])

Perform 3 reps of each exercise one after the other for 60 seconds
Phantom Ropes [url][/url])
Push Press
Sit Ups

3 rounds
30m Sprint
15m Walking Lunges
5 Push Ups
15m Recovery walk

[B]Mobility and Stability[/B]
Scap Drills [url][/url] (WSF)
Foam Roller Shoulder External Rotation


Paid a visit to the chiropractor which was long overdue. Felt much better afterwards!!
Pulled out my TENS unit and worked on my shoulder for a while.

[B][COLOR="Red"]Administrative Note[/COLOR][/B]

23:30 was completion time for Hero WOD Hansen on 20180214.

Michael A. Jones 02-17-2018 08:40 PM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

Quick run this morning to shake off some soreness. 1.5 miles in 12:33.

For Time
20 Burpees
30 Goblet Squats, 45#
40 Sit Ups
50 Offset Pendulum Swings [url][/url])
60 Double Unders
400m Suitcase Carry
60 Double Unders
50 Offset Pendulum Swings
40 Sit Ups
30 Goblet Squats
20 Burpees


Michael A. Jones 02-19-2018 09:19 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

Went to the rodeo, and walked about 11k steps throughout the day.

Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release


[B]Weightlifting[/B] :weight_l:
Landmine Chest Press [url][/url] (WSF)

3x10 Single Arm Band Rows
3x7 "Blast Strap" Pull Ups [url][/url] (WSF)

3x10 Angled Band Press [url][/url] (WSF)

3x :20 Band Pull Down Iso Hold


Work Set
3x3 335#

Michael A. Jones 02-20-2018 07:53 PM

Re: Mike's Mad Log

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

For Time
2 Mile Run
2 Minutes Rest
20 Scaled to Cleans, 135#
20 Box Jumps, 20"
20 Overhead Walking Lunges, 35# plate
20 Box Jumps
20 Squat Cleans
2 minutes Rest
2 mile Run
Wear a weight vest, 20#

[I]U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home.

He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Completed in 58:30. Rest easy, Sir!!

SmashweRx Bicep Tendonitis Hack [url][/url] (not WSF)

Michael A. Jones 02-23-2018 06:44 AM

Re: Mike's Mad Log

[B]Conditioning[/B] 35 Minutes of HIIT

10 Rounds
20 Double Under
20 Squat Clean, 30#
20 Overhead Lunges
Every two rounds, complete 5 Tuck Jumps


Resistance Band Drills
Lat Stretches
Adhesive Capsulitis Release


Back Squats
3x5 315#

Auxiliary Work
3x5 Front Squat, 255#
KB Romanian Deadlift, 80#

For Time
365m Run
28 Single Leg Deadlifts, 35#
31 Sit Ups
30 Rear Step Rotational Goblet Squat
31 Burpees
30 Otis Sit Ups
31 Rows, left
31 Rows, right
30 Sit Throughs
31 OHS
30 High Pulls
31 V Ups
365m Run


[B]Conditioning[/B]30 Minutes of Interval training; descending time intervals of 60:10, 45:10, 30:10, 20:10 and 10 burst. We did for rounds.

Michael A. Jones 02-23-2018 09:19 PM

Re: Mike's Mad Log

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

Michael A. Jones 02-24-2018 08:19 PM

Re: Mike's Mad Log

For Time
Wall Balls, 20#
G2O, 30#
Sit Up
Push Up, then
800m Run w/ ball


[B]Circuit Training[/B]
1-10 Push Ups
10-1 Goblet Squat, 30#, then
5 Burpees

1-10 C&P, left and right
10-1 Lunges, then
5 Tuck Jumps

1-10 Row, left and right
10-1 Sit Ups, then
5 Box Jumps

1-10 DB Swing, left and right
10-1 Dips, then
5 Heismans [url][/url] (WSF)


Michael A. Jones 02-25-2018 07:36 PM

Re: Mike's Mad Log


My daughter and I ran the Chocoholic Frolic 10k this morning. It had a great course but my Papago didn't begin tracking until about half a mile in, so my pace was way too fast.
Once it was tracking, I had to regain a good pace.

I finished in 54:19 while my kid clocked 1:19:00; only her second 10k.

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