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Michael A. Jones 06-11-2012 11:40 AM

Re: Mike's Mad Log


I began the day with a time 2 miler in the a.m. I've lost some speed with my shorter distances.....Ran it in 17:46. I've not done a 2 mile run for time since I was active duty Army. 5k races have been on my plate recently, so I guess it's back to the drawing board with running; have to find a balance again.


Cleans 4x2

I was actually looking to PR today, but my mind wasn't ready....I watched some videos with Coach Burgener but I believe that I over-thought the movement and doomed myself. I came still see that I lost some strength; attempted 225# three times with no success. :(It was a decent WOD though.

Michael A. Jones 06-12-2012 09:05 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

I did an abundance of stretching and MWOD exercises tonight. Focused on my hips and ankles. I've faired pretty well in getting back to heavier squats but want to get better.
My ROM has increased in my hips but looked into getting more depth by working my ankles.....The jury is out.

Knocked out some ab work and called it a night.

Looking to ride about 12-14 miles in the morning.

Michael A. Jones 06-13-2012 12:34 PM

Re: Mike's Mad Log


12 mile bike ride in 1:00:02. My goal was to get it under an hour but too many folks on the trails....Came THAT close :rolleyes:


4 rds
4 C&P 135#
6 one arm KB press 70# (ea hand)
10 hammer strikes 14#.

Michael A. Jones 06-14-2012 04:17 PM

Re: Mike's Mad Log

I was planning on doing squats but changed my mind at the last minute....I figured when I run tomorrow that squats would be more beneficial to my legs.:evilsmile

[I]CFWU plus 10x135 5x225# DL[/I]


DL 4x3 300#
I did the pulls off of boxes (milk crates). I will be doing this for the next few DL exercises with heavier sets. I also programmed in another DL workout this week. It will be doing the 20 Rep protocol.....Haven't tried it before but I have found some interesting readings on it's benefits. More to follow on that....

50 ea KBS 35#, Good mornings 45# and box squats 45#

Michael A. Jones 06-15-2012 09:52 AM

Re: Mike's Mad Log

I was planning on going for a 3-4 mile run but changed my mind when I woke up. I grabbed my bike and headed out to my favorite trail.

14 miles in 1:15:33

My legs were on fire after the twelfth mile. I gutted it out and finished with a decent time. After my 12 miler two days ago, my quads are not liking me :D Nevertheless, it was a great ride.

[I]CFWU plus 5 front squats 185#[/I]

Front Squats 3x3

I used 80% of my 1RM.

[B]Post WOD[/B]
Ab work 25 ea
bicycle, crunch, reverse crunch, oblique obliterators and K2E

Michael A. Jones 06-16-2012 08:35 PM

Re: Mike's Mad Log

I went with a semi-light WOD for tonight. I'm totally sore and felt exhausted during the day.....Planned rest day tomorrow!



DUs, push ups, dips, body rows, box jumps and mountain climbers

Michael A. Jones 06-17-2012 02:01 PM

Re: Mike's Mad Log

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

Michael A. Jones 06-18-2012 01:27 PM

Re: Mike's Mad Log

Deficit DL 4x4 320#

3 rds
4 Snatch grip DL 225#
6 KBs 50#
10 Good mornings 45#

I cooled down with some slow rope singles, foam roller and MiracleBall therapy.
I didn't want to going riding in the heat but I sucked it up....;)


10 mile bike ride in 49:51

Michael A. Jones 06-20-2012 12:19 PM

Re: Mike's Mad Log

Did not get a chance to log for this day....

I was helping a friend move her apartment, so my WOD was furniture moving....All the functional movements were incorporated;)



I decided to check out an agility class held at the gym on Ft Sam Houston. I'm glad that I did:pepper:

The session was 45 minutes with 33 stations!!! You were given 45 seconds per station then you rotate. It was a great workout!!!! Some of the exercises were agility ladder drill, squat thrusts, sprint, burpees, jumping jacks, squats, box jumps and jump rope. It was a good change of pace from running and biking. I plan to do it more often.


Back Squats 5-5-5-3

I did not think I had any gas left in the tank after the agility class, but.....:kicking0: The instructor thought I was crazy for working out after his class until I told him that I was into Crossfit....:D
I also got to give some pointers to some guys that were working their cleans. I told them about Coach Burgener's practices and it helped one of them; the other was too proud to accept help, so he did not increase in weight:rolleyes:

Michael A. Jones 06-21-2012 09:09 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

8 rds 60:25 on the heavy bag

3x25 SU
3x20 K2E
3x10 Russian twist

Finished off with some MiracleBall therapy and stretching.

Planning on a 10-12 mile bike ride and some OHS work for tomorrow. Might take a peek at the mainsite to see if the WOD sparks any interest.....

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