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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 12-14-2016 09:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161214[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
5 Minutes of Seated Pulley Flexion and Abduction
7 Minutes of Loaded Scaption 7.5#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

[B]Conditioning[/B]
15 minutes of interval training

[B]WOD[/B]
Honored Victoria Soto and all who were lost at Sandy Hook Elementary in 2012.

[B][COLOR="Blue"]Victoria[/COLOR][/B]
5 RFT
10 KB Thrusters
14 Box Jumps
12 KB SDLHP
12 Burpees
27 KBS

17:40

Michael A. Jones 12-16-2016 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161215[/COLOR][/B]

[B]Endurance[/B] :run:

My first three mile run since surgery was rough....First mile was cake, but after 1.5 it got ugly. Besides being severely deconditioned, the incline and running into the wind made for a hard fought ending.

3 miles in 29:00.

[B][COLOR="red"]20161216[/COLOR][/B]
My therapist canceled our follow-up due to family emergency. I won't be able to advance in my new protocols until January; earliest that I can see her....:(

[B]Mobility [/B]
3x 15 Shoulder Blade Squeezes
Wall Ladders- Flexion

Michael A. Jones 12-17-2016 01:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161217[/COLOR][/B]

[B]WOD[/B]

Programmed a birthday WOD for one of my class regulars named Tatiana.

[B][COLOR="MediumTurquoise"]Tater Tat[/COLOR][/B]
33 minute AMRAP (1986 seconds)
12 KB Taters
16 Shoulder to Overhead
Rest 90 seconds every 10 Minutes

I used a 25# bell and did 17+6. Did a lot of push presses with my good arm, and modified for not being about to go overhead left-handed...

[B]WOD II[/B]
Partnered up with the odd man out for my circuit session. We did my Power Pairs workout with 40 minute running clock:
P1-AMRAP KB Round the Body
P-2 is Pacer with 40 Mountain Climbers

AMRAP Single Leg Deadlifts
Pacer Ran 100m

AMRAP Spellcasters [url]https://www.youtube.com/watch?v=_eKi0mmMM7U[/url] (WSF)
Pacer with 20 Shoulder Taps

Rest 2 minutes, then repeat

Michael A. Jones 12-18-2016 04:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161218[/COLOR][/B]

[B]Conditioning[/B]
Interval Training
4 rounds
30 seconds of broad jumps-30 seconds rest
45 seconds of jumping jacks-rest
1 minute jog/run-rest

[B]WOD[/B]
4 Corners Countdown
21-1
Prisoner Squats
Burpees
Bulgarian Lunge (L+R)
Push Ups/Shoulder Taps

I only got down to 9.......Capped at 45 minutes.

[B]Mobility and Strength [/B]:weight_l:

7 Minutes of Banded Scaption
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches

Michael A. Jones 12-20-2016 09:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161219[/COLOR][/B]

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

[B][COLOR="red"]20161220[/COLOR][/B]

[B]Mobility[/B]
Therapist has me doing a lot more stretching.
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction :evilsmile
Towel Stretch
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

[B]WOD[/B]
[COLOR="SeaGreen"][B]Home For the Holidays with the Girls[/B][/COLOR]
For Time
Nancy’s House
400m Run
15 OHS
Isabel’s House
30 Snatch
Diane’s House
21-15
Deadlifts
Pike Push Ups
Kelly’s House
400m Run
30 Box Jumps
Fran’s House
21 Thrusters
Grace’s House
30 C&J
Nancy’s House
400m Run
15 OHS
Annie’s House
50-40
Double Unders
Sit Ups

26:00

Michael A. Jones 12-22-2016 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161221[/COLOR][/B]
[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

[B]Conditioning[/B] 30 minutes of HIIT

[B]WOD[/B]
The Naughty List
For Time
Run 200m, then
12 DB High Swings after each exercise
25 Goblet Squats
25 Jackknifes
25 Push Ups
25 Single leg Deadlifts
25 DB Balers
25 Squat Jumps
25 Split Jerks
25 Goblet Lunges
25 HRPU
25 Jumping Jacks
25 Snatch
25 Burpees

Didn't get to complete the WOD. We had a young man join the class and needed additional coaching.

[B][COLOR="red"]20161222[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

[B]Conditioning[/B] 30 minutes of interval training

Michael A. Jones 12-23-2016 09:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161223[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

Michael A. Jones 12-24-2016 03:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161224[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction

[B]Endurance[/B] :run:
Friends and I ran the local Frosty 5k/5Mile Run. Two of us planned to do the 5 miler, but we were a bit overzealous. The course was rather hilly, and I'm really not in shape to tackle that distance yet....
3.2 miles in 34:00 :(

Michael A. Jones 12-25-2016 10:07 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161225[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

[B]WOD[/B]
[B][COLOR="SeaGreen"]Fight Gone Naughty[/COLOR][/B]
For reps
3 rounds/ 1 min on each station / 1 min rest between rounds
Lateral Box Jump Overs
Dumbbell Rows 40#
Butterfly Sit Ups
KBS 53#
Airdyne for calories

410 reps

Michael A. Jones 12-27-2016 09:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161226[/COLOR][/B]

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

Took the day to just relax, not think about any exercise nor rehab, and chill....:)

[B][COLOR="red"]20161227[/COLOR][/B]

[B]Mobility[/B]
Supine Wand Flexion
3x 30 second hold Standing Wand Abduction
3x 30 second hold Wall Flexion
3x 30 second hold Wall Abduction
3x 15 Shoulder Blade Squeezes

I don't feel as though my ROM is getting any better....I'm glad that I took yesterday off because my shoulder is rather tender after stretching.

[B]WOD[/B]
32 Minute AMRAP
20 G2O #25
400m Running Suitcase Carry
Rest 2 Minutes

7 rounds


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