Re: Mike's Mad Log
 

[B][COLOR="Red"]20130305[/COLOR][/B]

[B]Strength[/B]
Front Squats

5x95 warm up
10x125
6x160
4x180
2x200

God, how I miss doing these!!!!

I followed the Crossfit main for today's workout.

[B]WOD[/B]

"Adrian"

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

27:53

The wall climbs were brutal!!!:yikes: Plus, I haven't done a metcon like this in a while. I was gasping for breath after round five.....

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
30 squats
20 sit ups

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130306[/COLOR][/B]

[B][I]1 minute single unders, dynamic stretching and 400m jog[/I][/B]

[B]Endurance[/B] :run:

2.07 mi w/ 25# vest in 18:50

I route had some elevation too it, so my plan to maintain a 9 minute mile went out the door; only by a few seconds....:rolleyes:

[B]Core[/B]
2 rds, 10 ea
crunch, bicycle crunch, crunch twist, reverse crunch, vertical leg crunch and the long arm variation.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
40 squats
30 crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130307[/COLOR][/B]

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

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
50 squats
25 bicycle crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130308[/COLOR][/B]

[B]Strength[/B]
Bench Press

5x135 warm up
5x155
5x185
5x215

[B]WOD[/B]
5 rds
5/5 KB curls 30#
10 power cleans 95#
10 close grip chin ups
10/10 KB rows 50#

[B]Conditioning[/B]
4 rds on the reflex bag with 30:10 splits

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
60 squats
25 dips

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130309[/COLOR][/B]

[B]Active Rest Day[/B]

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
70 squats
25 high knees

[B][COLOR="Red"]20130310[/COLOR][/B]

[B]Endurance[/B] :run:

Got out and ran a bit further than my usual....Did 4 miles in 38 minutes. I had wanted to get a longer run in because I'm getting into that comfort zone with the 5k distances.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
80 squats
25 dips
25 sit ups
25 crunches
25 bicycle crunches
25 high knees
25 jumping jacks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130311[/COLOR][/B]

I was having a really bad day.....Post workout: Much better!!!:D

[B]Strength[/B]
Deadlift

5x185 warm up
5x225
5x245
5x265

[B]WOD[/B]
Singlet
15 KBS 30#
10/10 lateral step ups 24"
10 KBS 50#
10/10 lateral step ups 24"
5 KBS 70#
10/10 lateral step ups 24"

[B]Conditioning[/B]
4 rds on the heavy bag with 40:10 splits

[B]Core[/B]
3 rds
10 V ups 15#
10 Evil wheels
10 back extensions

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
25 push ups
20 jumping jacks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130312[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130313[/COLOR][/B]

[B]Endurance[/B] :run:
I wanted to stay loose, so I ran a mile. Not a blistering pace but did it in 7:55.

[B]Strength[/B]
Box Squats

5x175 warm up
3x225
3x265
3x295
3x325 plus 2

[B]WOD[/B]

3 rds
6 front squats 185
6 pistols, left
6 slosh pipe OHS
6 pistols, right

[B]Core[/B]
2 rds
15 crunch twists
25 SU

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
40 jumping jacks
25 reverse crunches

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130314[/COLOR][/B]

[B]Endurance[/B] :run:
I got out and ran early this morning because we were going to the theme park for spring break. Forgot about daylight savings, and ran in the dark for about 15 minutes....3 miles in 26 minutes.

[B]WOD[/B]

3 rds
5 press 135#
10 Gada 10 to 2s 10# (simulated with sledge)
10 Bulgarian bag halos 45#

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
50 jumping jacks
25 walking lunges

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130315[/COLOR][/B]

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

Just hydrating, stretching and a light WOD. I have the Run the Jailbreak Race in the a.m.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
60 jumping jacks
25 sec plank