Re: Mike's Mad Log
 

[B][COLOR="Red"]20121107[/COLOR][/B]

[B]Endurance[/B]
Got my day rolling with a 6 mile ride in 29:46. I tried a new area on the Air Force base; had heard that it was a good ride. I knew some of the area, and that it went along the flight line and was relatively flat. Someone documented the full distance as 15.2 miles. I may tackle it in the near future.

[B][I]CFWU minus pull ups[/I][/B]

[B]WOD[/B]
5 rds
5 PC 135#
5 Bentover rows 135#
5 Press 115#
5 Strict pull ups
10 Sledge strikes

[B]Conditioning[/B]
6 rds on the heavy bag
40:10

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121108[/COLOR][/B]

Plans to go running were derailed due to a sick kid. Had to do my Daddy deeds and care for the poor thing....

[B]WOD[/B]
6 rds
6 back squats/front squats (alternated btx each rd)225#
6 Walking lunges 65#
6 24" box jumps

[B]Conditioning[/B]
An hour of Xtreme Boxing and abs. My instructor rocks, and she never ceases to amaze me with her drive and hardcore exercises!!!:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121109[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121110[/COLOR][/B]

[B]Endurance[/B]

10 mile ride in 48:56

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

[B]WOD[/B]
I hadn't done any sort of bench pressing in well over a year, so I wanted to incorporate some into today's workout.

4 rds
5 bench press 190#
100 rep rope undulation
10 floor release PU
5 DUs

[B]Post WOD[/B]
3 rds
10 V ups 15# MB.....:devil:
10 oblique crunch
10 reverse crunch
10 oblique crunch
40 flutter kicks
20 sec plank

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121111[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121112[/COLOR][/B]

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

[B]WOD[/B]
3 rds

6 thrusters 95#
10 KB snatch 50#
12 ball slams 15#

[B]Conditioning[/B]
8rds 30:10 on the heavy bag

[B][COLOR="red"]20121113[/COLOR][/B]

[B][I]Calisthenics, 400m jog and stretching[/I][/B]

[B]Endurance[/B]
I ran 3 miles in 23:59!!!!! That may not be fast for most, but I needed a boost like that. The colder weather tends to agree with me and running....:shrug: I wasn't running this well in the summer months. I am very please:kicking0:

[B]Strength[/B]
DL
5x225 WU
5x265
5x310
5plus1x350

I decided to stay the course with Wendler. It's working and I don't want to tempt fate and work into a new program when I'm progressing every lift.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121114[/COLOR][/B]

[B][I]20 push ups, 15 dips, dislocates and stretching[/I][/B]

[B]Strength[/B]
Press
5x115 WU
5x135
5x160
5x180.....I used a semi push press to get the last rep:p

[B]WOD[/B]
8 min AMRAP w/ 20# vest

4 press 135
4 Pull ups
8 Sprawls ~ 7+4

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121115[/COLOR][/B]

[B][I]800m jog, and calisthenics[/I][/B]

[B]Endurance[/B]

6 mile ride in 30:05

[B]Strength[/B]
Squats
5x225 WU
5x245 plus 15 SU 25#
5x280 plus 15 SU 25#
7x310 plus 15 SU 25# :pepper:
3x10 KTE
Tried this technique to improve on abs by incorporating movements during strength training.

[B]Conditioning[/B]
Xtreme Boxing and abs
Note to self: Don't do ANY ab work prior to XB class.....:devil:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121116[/COLOR][/B]

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

I really needed today.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121117[/COLOR][/B]

I took a midday nap yesterday, and it wiped me out.....I was restless untill about 2 a.m. Slept in till about 8 and wanted to get in my workout before I was too drained.

[B]Endurance[/B]

1 mile time trial for this month was in order. My last time was 6 October and clocked a time of 7:22, so that was the time to beat.
Ran a lot more fluidly this morning. Recorded a 7:17:pepper: I still think that sprints will help me but I haven't been doing them....

[B]Strength[/B]:weight_l:
Bench
5x95 WU
5x135
5x155
5x175 plus 5

I am pleasantly surprise with my lifts. I raelly haven't benched for a very long time. I added it into my 5/3/1 sessions but began with a modest 1RM....

[B]Conditioning[/B]
6 rds on the heavy bag
30:10

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121118[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121119[/COLOR][/B]

[B]Reality Check REST DAY[/B]

My body felt depleted.....My diet has sucked recently, and I feel myself slipping back to restless nights. Fallen asleep on the sofa twice this week, then found myself awake into the night.
I decided to not workout tonight. Hopefully, I can get some adequate sleep and wake up recharged in the a.m.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121120[/COLOR][/B]

Damn, I felt a hellavu lot better today!!!!! I have to releran how to listen to my body....

[B][I]800m job and stretching[/I][/B]

[B]Endurance[/B]
6 mi fitness walk wearing a 20# vest and carrying a 5# stick. Last time that I did this, I carried a 35# sandbag. Recorded a time of 1:27:44 and burned nearly 1000 cals!!!!
It was a good way to open up my hips for deadlifts, as well.

[B]Strength[/B]
DL
3x225 WU
3x285
3x330
3x370-had to reset on the last rep but got a successful pull

[B]Conditioning[/B]
An hour of Xtreme Boxing and abs:evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121121[/COLOR][/B]

I got an early start because we are hosting Turkey Day at our place and the wife will have us prepping all day.....:whip0000:

[B]Endurance[/B]
The city finally opened up the newest stretch of trails near the missions, so I had to go explore. I was certain how far it was extended.....Needless to say, it was an even nicer ride than I had imagined. Biked 10.3 miles in 52:31.

[B][I]CFWU minus pull ups[/I][/B]

[B]Strength[/B]
Press
5x95 WU
3x140
3x165
3x185:pepper:

[B]Skills[/B]
My Xtreme Boxing instructor has gotten me hooked on boxing!!! Looked into purchasing a double end bag, but wasn't sure of how well it would help me. I put one together using an old compression bag, three rubber balls and bungees. I anchored it on my power rack and used a 70# KB for the base. It worked pretty well. Now, I'll use it until I find a real one.

6rds to work on speed and hand-eye coordination for 50:10 splits.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121122[/COLOR][/B]

[B][I]20 air squats, mobility drills and stretching[/I][/B]

[B]Strength[/B]
Squats

3x225 WU
3x285
3x315
3x335 plus 2

I actually was following the wrong day with the weights.....:o I just dropped the weight on the last set from 350 to 335. I'll have to adjust on next week's cycle.

[B]Conditioning[/B]
8 rds on the heavy bag with 45:10 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121123[/COLOR][/B]

It was turkey and goodness burn day.....:rofl: I ate far more than expected and felt guilty. Was going to be a light, active rest day but decided to run and do some Tabatas.

[B]Endurance[/B]

4.5 miles in 42.09. I wanted to run more but they had some construction going along the trails. Still managed to burn 771 cals.:kicking0:

Tabata: 12 rds total
single unders, punches on reflex bag and hanging knee raises
391 reps

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121124[/COLOR][/B]

[B]Endurance[/B]
7 mile ride in 40 minutes.....:icon_spee The wind was insane and I rode a new route that had a lot of incline. My legs were still sore from yesterday's run, so it was brutal.

[B][I]2x10 push ups, dislocates and stretching[/I][/B]

[B]Strength[/B]
Bench
5x115 WU
3x145
3x160
3x180 plus 7:pepper:

I really need to get more accurate with my BP weight. I feel as though I should be lifting a ton more than I am, but I hadn't done any bench for so long.....I'll adjust after this cycle.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121125[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121126[/COLOR][/B]

It was a great morning!!! Aside from some dense fog, the weather was outstanding. I wanted to go out running but fell behind on time due to a stalled train.....Doubled back to the house, and just kept it short.

[B]Endurance[/B]
1 mile run in 7:39
6x100m sprints in incline

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

[B]WOD[/B]
3rds

6 man makers 20#DBx2
6 18" lateral jumps
6 KBS 50#
6 OHS 70#
10 ring push ups
10 KTE

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121127[/COLOR][/B]

I began my training for my first half marathon. I always claim to hate running, but this is the next big challenge for me, and I hope it will change my mind set in regards to running.
I've read up and asked friends about training plans. Received mixed tips....Regardless, I'm behind the standard plans but feel confident that I can/will complete the race.

[B]Endurance[/B]

6 miles in 1 hour.
I found that that pace was decent but I think next time out that I'll tone it back some in order to establish a sustainable pace for the 13.1 miles.....

[B]Strength[/B]
DL
3x225 WU
5x310
3x345
1x390(f) :mad:

I think that I was kind of fatigued from my morning run, so I am not sweating the fail on my last set. I'll repeat this week next Tuesday.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121128[/COLOR][/B]

[B][I]1 rd CFWU[/I][/B]

[B]Strength[/B]
Press
3x95 WU
5x160
3x170
1x190 plus 1:highfive:

I felt really good about my lifts today. I sort of struggled on the additional round but got it up pretty effeciently. Last cycle, I had to push press to get that last rep in....

[B]Conditioning[/B]
8 rds 30:10 on the heavy bag

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121129[/COLOR][/B]

[B][I]Hip mobility exercises, ankle flexion drills and stretching[/I][/B]

[B]Strength[/B]
Squats

3x225 WU
5x285
3x315
1x350 plus 1:kicking0:

[B]Endurance[/B]

I chose to run later in the day to see how it would feel. Got a good feeling about running in the evening but I'll have to do it again before I decide to switch it from mornings.
Anyway, cruised 3.1 miles in 29:14. My main goal was to just get some road time in and maintain a steady pace. This was Day II of my marathon training. My splits were 9:20,9:35 and 9:22.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121130[/COLOR][/B]

[B]REST DAY[/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121201[/COLOR][/B]

Got out and got some more roadtime in. I'm still working my marathon training strategy. I found some good plans online, and got advice from friends. I have until late January, so it's not pressing right now.

[B]Endurance[/B]
4 miles in 36 minutes

[B]Strength[/B]
Bench
5x135 WU
5x150
3x170
1x190 plus 9

[B]Conditioning[/B]
Spartan Ab 300 WOD and 4 rds on the reflex bag 45:10

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121202[/COLOR][/B]

[B]REST DAY[/B]:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121203[/COLOR][/B]

[B]Endurance[/B]

Easy run day. I decided to tweek my schedule and just run today as to save some strength and energy for my marathon training throughout the week.

Quick 2 miler in 17:12

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121204[/COLOR][/B]

[B]Endurance[/B]

I ran 7.01 miles in 1:10:49. Still trying to achieve a good pace throughout....I started off way too fast, and the last two miles were painful:devil: I am pleased with my time though. That was the furthest I've run in quite a while.

[B][COLOR="red"]20121205[/COLOR][/B]

I was quite sore from my long run. I decided not to workout this morning, and waited until midday. I felt a lot better after hydrating and stretching during the early part of the day.

[B][I]60 single unders, "ride it downs" and 10 hip bridges 225#[/I][/B]

[B]WOD[/B]
3 rds
3 DL 300#
5 KBS 70#
7 Goblet squats 70#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121206[/COLOR][/B]

[B]Endurance[/B]

First bike ride since Thanksgiving time. I definitely felt it...:D I rode 8.2 miles in 43:05. I'll try riding during my "cross training day" until the HERO-THON next month.

[B]WOD[/B]
5 rds
10 floor release push ups
10 Dips
5 PP 135#

[B]Conditioning[/B]
8 rds 60:20 on the heavy bag
4 rds 30:30 single unders with 1# homemade jump rope:eek:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121207[/COLOR][/B]

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


[B][COLOR="red"]20121208[/COLOR][/B]

800m jog and active stretching

[B]Endurance[/B]
3 miles in 26:23

[B]Strength[/B]
Squats 5x5
225, 245, 265, 285 and 305

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121209[/COLOR][/B]

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

[B]Strength[/B]
Bench

10x155
8x185
6x205
4x225

[B]Conditioning[/B]
8 rds 45:10 on the heavy bag

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121210[/COLOR][/B]

[B]Endurance[/B]

4 mile fitness walk in 57:18

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121211[/COLOR][/B]

[B]Endurance[/B]

8 mile run for marathon training today. It was unusually cold this morning, so I was worried about completing this.....I had a great time although I hate running. Finished in 1:26:26:highfive:

I still have to work on a steady pace for race day.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121212[/COLOR][/B]

I was feeling really sluggish today....The wifey had some back spasms, so we were up late last night. :zombie:

Made sure I was hydrated, and stretched the majority of the day. After dinner, I felt ten times better!! :weight_l:

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

[B]WOD[/B]
3 RFT
5 DL 235#
10 KBS 50#
10 KTE
10 Good mornings 45#
10 Back extensions
4:43

[B]Conditioning[/B]

I went at 7 rds on the heavy bag with 45:10 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121213[/COLOR][/B]

[B][I]800m jog and calisthenics[/I][/B]

[B]Endurance[/B]

I ran 2.3 miles in 20:54......A friend of mine caught me on the route and we had a casual talk while we ran. My goal was to get a light run in, so I met that and caught up on old times. He's training for his next race, so I may have just found a great running partner:kicking0:

[B]WOD[/B]
5 RFT
3 Bench 185#
3 C&P 135#
10 Hammer strikes
10 Dips

8:43

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121214[/COLOR][/B]

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

Re: Mike's Mad Log
 

Busy as a bee yesterday.....I didn't get a chance to post.

[B][COLOR="Red"]20121215[/COLOR][/B]

[B]Endurance[/B]
After being lame for a day, I wanted to get back out and run. Wasn't my intent to blaze any record times, so I focused on pace and tempo.

5 miles in 47:26

[B]WOD[/B]
3 rds
6 front squats 165#
10 24" step ups 40#
20 walking lunges

[B][COLOR="red"]20121216[/COLOR][/B]

I knew that my legs would be a bit sore from yesterday's workout, so I wanted to go BW exercises while working in cardio and endurance.

[B]WOD[/B]
AFAP
2 minute run thrus on agility ladder
120 rope undulations
80 crunches
120 heavy rope singles:devil:
20 KTE
20 24" box jumps
I finished in 7:36. The heavy rope is more of a smoker than I thought....:p

[B]Conditioning/Skills[/B]
Worked hand/eye coord on the reflex bag.
4 rds with 60:25 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121217[/COLOR][/B]

[B]Endurance[/B]

Conducted a three mile Fartlek run. I did this one on the fly, so my intervals were approximate.....I did my best at jogging for 400m and hard running for 400m.
Got it done in 26:10.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121218[/COLOR][/B]

[B]Endurance[/B]

Had to put my mind and body to the test this morning. I set a goal of completing 10 miles, so today was the day.....

Finished in 1:40:run:

I was extremely happy to get this milestone knocked out!!! :pepper: I'll take next week off from any long distances, and resume with another 10 miler after Christmas. I'll be doing 3-5 miles and speed work whenever I run throughout the week.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121219[/COLOR][/B]

[B]Active Rest Day[/B]

I've been hydrating, and using my foam roller a lot today.....I'm still sure from running that ten miles.:p

[B]1 minute rope singles and stretching[/B]

[B]Conditioning[/B]
8 heavy bag rds 45:15 splits

4x10
KTE, crunches, flutter kicks and hollow rocks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121220[/COLOR][/B]

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

[B]WOD[/B]
3 rds

5 squats 245#
100' farmer walk/right hand 70#
10 dips
100' farmer walk/left hand
5 Atlas stone lifts 95#