Mike's Mad Log
 

I decided to keep my log while I was deployed. I kind of fell off but began again recently. I want to post my log for feedback and maybe a little friendly competition for time, weights, reps....;)

20111121

5rds:
5 squat cleans 165#
10 ea arm KB Press 50#
20 body rows
10 squat box jumps

Followed up with a 1 mile run; I eally don't like running, so I rarely keep time unless it is during a WOD

Re: Mike's Mad Log
 

20111122

Today's training was:

For strength training, I went with Zercher squats which I haven't done much off. It's still awkward but I managed.

3-3-3-3-3 with weights of 95-115-125-145-165#

TGU with 30# KB, 10 ea arm

METCON

4 RFT
20 ea push ups, KTE, DU, sit ups and squats. Did this in 9:32. I really need to work on DUs....

Re: Mike's Mad Log
 

20111123

Late logging WOD.

REST DAY

I did work on Sotts press, and shoulder mobility. I really need to improve my OHS. Been watching various tutorials on how to get where I need to be....

20111114

Followed CF main and did Santora:
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
124 reps

Should have done this earlier in the day. Turkey got the best of me....:snore:

Re: Mike's Mad Log
 

[QUOTE=Michael A. Jones;1007929]20111123

Late logging WOD.

REST DAY

I did work on Sotts press, and shoulder mobility. I really need to improve my OHS. Been watching various tutorials on how to get where I need to be....

20111124

Followed CF main and did Santora:
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
124 reps

Should have done this earlier in the day. Turkey got the best of me....:snore:[/QUOTE]

20111125

Warmed up with some rope jumps and heavy stretching.

3 rounds of:
20 KB snatches, ea arm 30#
10 pull ups
20 tire strikes with 10# sledge
10 KBS 50#
20 PU on parallettes

Ran a quick 400m sprint and conducted cool down stretching.

Re: Mike's Mad Log
 

Still working on a definite programming for my WODs. I've been experimenting with hybrid types.....

20111126

4 rounds:
6 165# Front squat
5 pistols, left leg
6 Front squats
5 pistols, right leg
20 box jumps @ 20"
20 Split lunge jumps

Re: Mike's Mad Log
 

20111127

REST:snore:

Rather sore after last night's WOD....I may have to do some running tomorrow or sometime this week. Haven't run alot lately.

Re: Mike's Mad Log
 

Well, I didn't run after all. Weather kind of put a stop to that. Still planning to do some agility/endurance running by week's end.

20111128

Clean and Jerk 5-5-5-5-5 with 145#

Decide to test my shoulders out tonight. I cleaned 225#!! :yeahthat:Pretty happy considering that I haven't attempted any significant weight since rehabbing my shoulder. My previous therapist said that I should be good to go with the impingement not plaguing me after all this time ( 6 months).

Cooled down with some ab work. Pretty satisfied:D

Re: Mike's Mad Log
 

Well, I got some road time in tonight. Had a late start helping my daughter with homework.

20111129

1.5 mi run in about 19 minutes.....:shrug: Need to take a watch next time out. I really only keep time during WODs or 5k runs; 2 mile runs in the Army too.
Decided to do some sprint work as well. 100m x 10 @ 90%. Felt pretty good except for my sciatica pains came on at the 8th sprint. Didn't let it slow me down though:super:!!

Re: Mike's Mad Log
 

20111130

Came up with an idea for a WOD and it went like this:

For time
All movements performed with two KB except 1st
10 KBS 50#
10 Double KB Front squats
10 Double KB Renegade rows
10 Double KB Snatch
10 Burpees
10 Double KB Sumo DL
10 Mountain climbers on KB
10 Bent over rows
10 KBS
10 Push-ups on bells

Completed in 3:10. I called it Rock the Bells...lol

Re: Mike's Mad Log
 

Missed out on posting yesterday. Took a rest day because I didn't fell to hot:puke0000:

20111201

REST

20111202

Working on some strengthening my back sqaut. Maxed @ 295# in October. I want to get to 310# NLT mid-January. Should be up to it as long as my knee holds up.

10-8-6-4-2 with weights of 150-180-210-240-270. I based those weights off of rough percentages of my max squat ( 50, 60, 70, 80 and 90 ). Felt pretty good. I did struggle with the last rep @ 270#.

All in all, a decent workout. I was satisfied.:kicking0:

Re: Mike's Mad Log
 

20111203

Unscheduled Rest Day. Kind of needed to refocus and really look at my programming. Read up on "Crossfit burnout" and got to thinking......

20111204

20 minute AMRAP
5 Push press @ 115#
30 DU

Finished with 15 rds. I subbed the DU after 11 minutes. 1) The rope was kicking my a$$ 2) shoulders were smoked 3) I kind of suck at DUs :(

Anyhow, I can add DU work to my programming along with some serious shoulder mobility work, snatch and OHS.

Re: Mike's Mad Log
 

20111205

Went with something simple tonight.

10 rds of DL, KTE and box jumps ( 10, 9,.....2,1). Worked with 225# and 24" box. Took my time and worked on my DL form. I wasn't in any hurry with this WOD. Felt good. :)

Got some cardio in with my wife by doing some Zumba....:rolleyes: Yeah, yeah....lol Kept my heartrate up for 30 minutes without going out in the cold rain and running.

Re: Mike's Mad Log
 

20111206

I decided to take my WOD outdoors tonight.It was a brisk 37 degrees so I went with a thick compression shirt to offset the cold.
Anyway, I warmed up with a 1 mile run and some bear crawls and jumping jacks.

10 rds of 30 rope singles, 100 m Farmer's walk @ 50# each hand, and 15 KBS @ 30#. I hadn't used my DIY handles in a while and I soon remembered why. My forearms are smoked:yikes:! I have pretty decent grip strength but tonight it was brutal. Compounded by the cold, it was a burden to keep a good grip on the handles. I paused at 50m to readjust my grip on my 9th and 10th rounds.

May have to lay off any lifting tomorrow due to expected soreness...I'll make the call in the afternoon. I need some road time anyhow, so I may run. maybe, sprints with my vest or tire drags....hmm.

Re: Mike's Mad Log
 

20111207

I went with the main site WOD.

"Wood"

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Rest in Peace, Sergeant Wood and :thanx: for your service!!!!!

As Rx'd in 24:14. NOTE: I did forget to take the 1 minute rest btx rds :kicking0: I had forgotten how much thrusters and running don't mix.....

Thank goodness for a rest day tomorrow.:pepper:

Re: Mike's Mad Log
 

20111208

REST!!!!:snore:

Re: Mike's Mad Log
 

20111209

Began workout with some DU practice. I think that I should invest in a speed rope. My weighted one is awesome but it may be causing some of my difficulties..:lightbulb I moved on to the Burgener warm up and some shoulder mobility exercises.

Actual WOD was light. I did 5x 30 handstand holds, then moved on to some snatch balance practice. I started light with 75# and worked up to 95#. I think some of the tutorials are helping. The movements felt more fluid. I'm using the hook grip and pushing the bar backwards more once I'm at the bottom position. Still have to drive downward though....More work ahead but I'm satisfied with my progress.:kicking0:

Re: Mike's Mad Log
 

20111210

Well, my daughter convinced me to buy a speed rope today. I put it to use an warmed up with 5 minutes of DU practice. It felt alot different to work with a lighter rope; still not as proficient as I'd like but it's a start.

WOD:
4 rds
20 Push ups
20 hammer strikes with 10# sledge
5 Squat cleans 170#
10 KBS 1.5 pood

Re: Mike's Mad Log
 

20111211

I got a late start tonight, so I went light and fast.

6 RFT:
5 ea PU, KTE, dips, SU, push ups and squats

Completed in 6:23

Re: Mike's Mad Log
 

20111212

REST DAY:snore:

I watched several mobility videos and did some active stretching on my hip flexors. Found alot of trigger points, and worked on releasing some of the tensions and getting a good stretch.

Also, put in some time with the sciatic nerve and worked that area extensively.....Felt awesome!!!

Re: Mike's Mad Log
 

20111213

Began with 100 jumping jacks for a warm up.

3 rds
10 Back squats 195#
40 rope singles
10 KBS 1.5 pood
10 burpees
10 tire slams
10 KTE

I cooled down with 4x 10 sec L sits and worked some more hip flexor drills. Tonight, I went with a simple but effective exercise. I use my PVC pipe and a med ball; a squat to the ball. Painfully good for squat depth and loosened up my hips alot. Finished off with a 2 minute Chinese squat.

I definitely need to run tomorrow.....:smiley_ev

Re: Mike's Mad Log
 

20111214

Well, I didn't run afterall.....:o

I got caught up in some last minute things for work and got dark with a quickness. I really don't like to run but know that I have to; eventually.

Anyway, I warmed up with some PVC pass throughs and handstands.

15 minute AMRAP:

5 Power cleans 135#
10 Box jumps @ 24"
15 KB presses 1 pood

Re: Mike's Mad Log
 

20111215

Began with warm up of 3 x 1 minute of jump rope and stretching.

I finally got out to run. Didn't want to go for distance , so I decided to work on some sprint drills.

400m run with a 1 minute rest between. My times were 1:16, 1:20, 1:20 and 1:19. Fought the wind on the back half of my 400s. I moved on to uphill 40 m sprints, then run backwards to my start point. Knocked out 6 sets of those. Felt pretty good, so I continued. :super: Next, I did 10 lunges with about a 20m sprint ( 4 sets). I finished off this WOD with 4 x 10m power skips....Yeah, the Superman affect wore off by then. lol

Did some extra stretching and pulled out the DIY foam roller....:D Hopefully, I can execute my planned front squat WOD tomorrow.

Re: Mike's Mad Log
 

20111216

My wife and daughters surprised me by ordering a MDUSA sandbag for me!!!:)
So, I put together a WOD using my new bag and my DIY one. I used some of my pre-filled bags, filled some extra firehose with sand and used my wife's ankle weights and got started.

10 ea
Clean and press
Front squats
Bear hug squats
Bent over rows
Shouldering; 5 ea side
The MDUSA bag was 50# and the DIY was around 85#.

I completed 5 rounds, and I was spent. I had planned on doing some sandbag work but hadn't since building my bag. Now, I'll try to program more.

Re: Mike's Mad Log
 

20111217

REST DAY:snore:

Re: Mike's Mad Log
 

20111218

Began with a mile run and foam roller warm up. Main WOD was:

5 rds
8 Front squats 165#
60 rope singles

I did additional squats with 195, 205, 215 and finished with 225#. Had my wife watch my form and she says that it was good and I could have probably lifted more....Maybe next time. This gave me an indication of my 1 RM.

Knocked out 4 sets of 20 KB cross chops, 10 KTE, 30 sec planks, and 10 Leg lifts. Stretched out and called it a night. Decent WOD.

Re: Mike's Mad Log
 

20111219

I figured that I'd go for a hybrid WOD tonight, and came up with the following:

For time-40 ea exercise

Wall ball 20#
HSPU
Box jumps 24"
SDLHP 75#
4 count Flutter kicks
Dips

Finished in 13:45. I thought I'd finish faster but HSPU was my undoing on this one. I blew through everything else but my shoulders were flaming:evilsmile on the HSPU; luckily I did not do them on my parallettes....

Tomorrow, I plan on working some power snatches into my WOD. I rarely do them, and know that I need to get up to par. I'll be surfing the CF main and youtube to find some useful instruction and so forth.

Re: Mike's Mad Log
 

20111220

Strength:
Power Snatches 3-3-3-3-3

I started out with a modest 75# since I don't work this exercise as much as I should. Felt pretty good, and worked some techniques I picked up on youtube. My subsequent lifts were 95, 125, 145 and 155# whcih I failed on:( I believe that I overthought my movements, then just lost it out of frustration....Oh, well. It was a start and I feel confident with doing them more often.

I put that behind me and got after it.

5 rds:
30 second rope waves
8 Pull ups
10 Push press 115#

Re: Mike's Mad Log
 

20111221

Warmed up with some active stretching, foam roller and 2 minutes of rope jumping.

I hadn't done deadlifts for a while, so I incorporated them into my WOD.

4 RFT:
10 18" step ups w/ 80# sandbag
5 DLs 255#
Finished in 5:33

Got done quicker than expected, so I did 10 sandbag GU with 50# and 50 hammer strikes. Really felt sluggish tonight. I need to try and get back on my former sleep/work schedule. Looking forward to resting up tomorrow.

Re: Mike's Mad Log
 

20111222

REST DAY:yawn:

I plan on going for a run tomorrow....:ranting2:

Re: Mike's Mad Log
 

20111223
Posting kind of late. Kids wanted to open some presents early....

For Time 12 reps ea:
KBS
Rotational snatch
Double KB clean & press
KB bent over rows
Burpees
KB high pulls
Mountain climber on KBs
KB Sotts press
Suitcase swings
Push ups on KBs

Completed in 5:35

May get up early and knock out my own 12 Days of Christmas Crossfit style:bonk:

Re: Mike's Mad Log
 

20111224

Christmas Eve. What to WOD....? 12 Days of Christmas, of course!! My daughter wanted to do this with me until I explained how it worked. We sang the carol together and she changed her mind. :rofl:

1 HSPU
2 Wall Ball
3 CTB
4 Burpees
5 Power cleans 115#
6 Deadlifts 205#
7 DU
8 KBS
9 Box jumps
10 Push ups
11 SU
12 Squats

Wasn't really going for time but completed the WOD in 35:00.

Hopefully, Santa brought me a C2 this year.....

Re: Mike's Mad Log
 

[QUOTE=Michael A. Jones;1017347]20111224

Christmas Eve. What to WOD....? 12 Days of Christmas, of course!! My daughter wanted to do this with me until I explained how it worked. We sang the carol together and she changed her mind. :rofl:

1 HSPU
2 Wall Ball
3 CTB
4 Burpees
5 Power cleans 115#
6 Deadlifts 205#
7 DU
8 KBS
9 Box jumps
10 Push ups
11 SU
12 Squats

Wasn't really going for time but completed the WOD in 35:00.

Hopefully, Santa brought me a C2 this year.....[/QUOTE]

The numbers, are they how many reps you were supposed to do? Do one HSPU then two wall balls then three CTB pullups and so on?
In text, it's easy to underestimate. Never underestimate the WOD, I learnt that the hard way :D

Re: Mike's Mad Log
 

[QUOTE=Rasmus Hermansson;1017370]The numbers, are they how many reps you were supposed to do? Do one HSPU then two wall balls then three CTB pullups and so on?
In text, it's easy to underestimate. Never underestimate the WOD, I learnt that the hard way :D[/QUOTE]

You are correct, Rasmus. I underestimated this WOD the first time that I did it:icon_spee Then again, I did my first WOD over 6 six years ago. After that, I learned to appreciate asskickory and pay due respect to Crossfit.:notworth:

Re: Mike's Mad Log
 

20111225

Had a Merry Christmas gathering with my Family. It was great having them over, but now, I have too much food sitting around. Yeah, I ate a ton earlier, so I wanted to burn some of that off.

Began with some stretching, foam roller moves and 5k run. I didn't keep time but estimated about 25 minutes....

3rds per couplet of:
5 split jerks 135# ( haven't done these for over 8 months)
20 hammer strikes
--rest for 2 minutes--
5 back squats 225#
20 weighted reverse lunges 30#KB

Finished off with 3 x 30 sec planks, 3x 20 SU and 3x 30 body rows

Re: Mike's Mad Log
 

20111226

REST DAY :snore:

Re: Mike's Mad Log
 

20111227

20-16-12-8-4x w/ 20# vest

Push press 75#
Around the World 45# Bulgarian bag
KB snatch 50#

Finished with a Tabata rope jump session
60:30 for 5 sets

Re: Mike's Mad Log
 

20111228

20 minute AMRAP

10 Thrusters 80#
40 Mountain climbers

16 full rounds and 21 mountain climbers. My quads were on fire by the 14 minute mark. Felt good afterwards though. May attempt to run tomorrow....

Re: Mike's Mad Log
 

20111229

Well, I did get my running in tonight. I went with the CF main WOD to honor the lieutenant killed in action. I completed the workout with my vest as Rx'd.

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

Rest In Peace, Sir!!

1:05

Re: Mike's Mad Log
 

20111230

REST DAY:snore:

Nursing some sore knees from yesterday's Hero WOD:crutch00:

I am looking forward to tomorrow's Hero WOD!!

Re: Mike's Mad Log
 

20111231

"Dae Han"

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Completed in 18:19. The runs didn't hurt me as much as I anticipated. I did get alot of stares throughout the neighborhood this morning. The best was from a county sheriff on patrol....:rofl: Almost thought I was going to get arrested.
I sub'd the rope climbs with 45 bodyweight pulls; I draped 6' of firehose over my squat rack and did the 45 reps per rd. More of a smoker than climbing IMO.