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Re: Mike's Mad Log
[B][COLOR="Red"]20190309[/COLOR][/B]
[B]WOD[/B] I programmed a conglomeration of three Girls for class this morning. All The Single Ladies Annie 50-40-30-20-10 Single Unders Sit Ups Megan 21-15-9 Burpees KBS, 50# Single Unders Lola 5 RFT 30 Single Unders 20 Knees to Elbows [url]https://www.youtube.com/watch?v=Jb0uAjyZoCY[/url] (WSF) 10 Handstand Push Ups I opted to do double unders following the Rx WODs. Finished in 22:45. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190310[/COLOR][/B]
[B]Endurance[/B]:run: I conducted a 5k ruck march with 22 Until None, my daughter and friends. I carried a 35# pack and wore my 20# plate carrier. [B][COLOR="red"]20190311[/COLOR][/B] [B]REST DAY[/B]:snore: [B]Mobility[/B] Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20190312[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlifts Hypertrophy Sets 3x6 228# In between sets, I did the following: [B]WOD[/B] 10 KB Gorilla Rows, 70# 10 KBS 10 Reverse Hypers [B][COLOR="red"]20190313[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Bench Press Hypertrophy Sets 4x6 195# [I]Accessory Work[/I] Hammer Curls 4x6, 35# [B]WOD[/B] Fight Gone Bad Style with a twist for 29 Minutes 6 Plank Jacks+ Leg Lifts Sandbag Bear Complex, 44# 6 KBS+ High Knees, 50# 6 Ball Slam+ Sit Ups, 15# Burpees 1 Minute Rest |
Re: Mike's Mad Log
[B][COLOR="Red"]20190314[/COLOR][/B]
[B]WOD[/B] I programmed Humble Pi for Pi Day ;) AMRAP 20:19 3 Devils Press, 40# 14 Spuds A Spud is a variation of the Tater but performed as a single handed DB swing to Goblet Squat. Completed 14+ 3 [B][COLOR="red"]20190315[/COLOR][/B] [B]REST DAY[/B] :yawn::yawn: [B][COLOR="red"]20190316[/COLOR][/B] [B]WOD[/B] Run 66 C&P, 40# 66 Goblet Squats 66 Push Press 66 DB Side Bends 66 Staggered Deadlifts 66 Burpees 66 High Pulls 66 Squat Jumps 27:30 [B][COLOR="red"]20190317[/COLOR][/B] [B]Endurance[/B]:run: 5 mile ruck march with 55# total in 1:19:00. [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]AdamBrown[/B] 2 RFT 24 Deadlifts, 295# 24 Box Jumps, 24" 24 Wall Ball, 20# 24 Bench Press, 1953 24 Box Jumps 24 Wall Ball 24 Cleans, 145# [I]Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. [/I] I thought long and hard about scaling but went Rx. Bench and Cleans seemed to get easier during the second round...:cool: Completed in 32:15. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190318[/COLOR][/B]
[B]REST DAY[/B]:yawn: I'm still supper sleepy..... [COLOR="red"][B]20190319[/B][/COLOR] [B]Endurance[/B]:run: Time for some speed work on the track....:bolt: 4x 800 m repeats with 2 minutes rest between. My splits were roughly 3:26, 3:33, and 3:37 for the last two. I had forgot how much of a suckfest 800s are :eek: [B]WOD[/B] [url]https://www.youtube.com/watch?v=5yptvqtlq3g[/url] (WSF) I followed the Onnit Primal Sandbag workout but was short on time. Set A 1x5, 50#, left and right 2x10 Set B 2x5, left and right 1x4 :evilsmile Set C 5x5 [B]Mobility[/B] Resistance Band Drills Lat Stretches Athlean X Physioball AthleanX Band Pull Aparts |
Re: Mike's Mad Log
[B][COLOR="Red"]20190320[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Maupin[/B] 4 RFT Run 800 meters 49 push-ups 49 sit-ups 49 squats [I]U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois. He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.[/I] Completed RX in 28:20. [B]Mobility[/B] Resistance Band Drills Lat Stretches Athlean X Physioball AthleanX Band Pull Aparts [COLOR="Red"][B]20190321 and 20190322[/B][/COLOR] [B][COLOR="Black"]REST DAY[/COLOR][/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190323[/COLOR][/B]
[B]WOD[/B] 30 Minute AMRAP 0-10 minute 20 Push Press, 40# 10 Goblet Squats 200 m Run 10-20 minute 10 C&P 20 Sit Ups 100 m Run 20-30 minute 30 Floor Press 200 m Run Scored 5, 5, and 6 rounds. [B]Mobility[/B] SmashweRx Serratus Matrix [url]https://www.youtube.com/watch?v=2CVZWcie2OI[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20190324[/COLOR][/B]
[B]Endurance[/B]:run: [COLOR="red"][B]Spartan Sprint[/B][/COLOR] My daughters, friends and I ran the 4 mile course. Wasn't concerned with time. We stayed together for support. [B][COLOR="red"]20190325[/COLOR][/B] [B]REST DAY[/B] :snore: [B][COLOR="red"]20190326[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Squats Hypertrophy Sets 4x10 62% 226# [B]Circuit Training[/B] Waving Ladder, descending 10, 1, 9, 2, 8, 3, 7, 4, 6, 5 Squat Jumps Core Climbers [url]https://www.youtube.com/watch?v=F9iL9qn4544[/url] (WSF) Push Ups KBS, 50# Squat Thrusts Crunch Dips Rack Cursty Squats, 70# Broad Jump Crab Toe Touch Hang C&P, 75# Hack Squat [url]https://www.youtube.com/watch?v=1-lMzjH5KLk[/url] (WSF) [B][COLOR="red"]20190327[/COLOR][/B] [B][COLOR="blue"]Hero WOD[/COLOR][/B] [B]Choe[/B] AMRAP in 35 minutes Buy-In: 9 Man Makers, 35# 11 Burpees With remaining time, AMRAP 300 m Run 27 Air squats 9 Handstand Push Ups/Seated Press [I]US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan's Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time). The significance of the rep scheme is as follows: - 35 minutes (35 years old) - 9 man makers and 11 burpees (enlisted for service shortly after 9/11) - 300m run, 27 air squats, 9 burpees (killed on 3/27/2009).[/I] Rx plus on squats with the 35#s which made this workout a smoker. Did two rounds of HSPU but scaled to seated press. Completed 7 full rounds. Fair winds and following seas!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20190328[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20190329[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Inclined DB Bench Press 6x6, 50# [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release [url]https://www.youtube.com/watch?v=HzyjNiBAHpQ[/url] (WSF) :evilsmile |
Re: Mike's Mad Log
[B][COLOR="Red"]20190330[/COLOR][/B]
[B]WOD[/B] 3 RFT 30 Burpees 600 m Weighted Power Walk, 40# 3 OHS 30 Jumping Jacks 20 Split Jerks 19 Goblet Squats Our clock crapped out, so I estimated my completion time at around 33:00 :shrug: [B]Weightlifting[/B]:weight_l: Deadlifts Hypertrophy Sets 4x6 72%plus 275# [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20190331[/COLOR][/B]
[B]Endurance[/B]:run: I took part in our City Manager's 5k Walk and Run. It was crazy cold :brrr:for this time of year, so I wasn't expecting to run a stellar race. But, to my surprise, I ran it in 24:33 which is a personal best!!! :pepper: [B][COLOR="Red"]20190401[/COLOR][/B] [B]REST DAY[/B] I decided to just do nothing....:dunno: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190402[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Squats Warm Up 5x135# 3x245# Strength Sets 4x4 80% 292# Felt a lot stronger than I thought. I really have missed leg day!! [B]WOD[/B] 6 rounds Medball Throw, 40#[url]https://www.youtube.com/watch?v=gyoviHjQvPE[/url] (WSF) Uphill Broad Jumps, 16 m [url]https://www.youtube.com/watch?v=HUGrgUz9zfE[/url] (WSF) KBS, 80# [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20190403[/COLOR][/B]
[B]WOD[/B] 5 Minute AMRAP 5 Jumping Jacks 5 Inchworms Rest 1 minutes 5 Minute AMRAP 5 Squat Thrusts 5 High Pulls, left and right, 40# Rest 1 minutes 5 Minute AMRAP 5 HRPU 5 Squat Cleans, left and right Rest 1 minutes 5 Minute AMRAP 5 Squat Jumps 5 C&P Rest 1 minutes 1 Minute Alternating AMRAP x 5 Snatch, left Goblet Squat Snatch, right Romanian Deadlift Hollow Hold This one hurt!!! I scored 8, 7, 4, 7+5, and :49, 1:00, :55, 1:00 and :40. [B][COLOR="red"]20190404[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B][COLOR="Black"]Dragon[/COLOR][/B] For Time 5k Run 4 minutes to find 4 rep max Deadlift 5k Run 4 minutes to find 4 rep max Push Jerk [I]U.S. Army Captain Nicholas Rozanski, 36, of Dublin, OH, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, OH, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle-borne improvised explosive device in Faryab province, Afghanistan. He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.[/I] One of the toughest Hero workouts that I've undertaken!! Total work time was 1:11:00. Deadlift was 350# and Push Jerk 155#. The running portion took my an hour; second 5k was brutal after those deadlifts :eek: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190405[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20190406[/COLOR][/B] [B]Weightlifting[/B] :weight_l: I followed an AthleanX workout structure but had to modify because people at the globo gym suck :ranting2: [url]https://www.youtube.com/watch?v=89e518dl4I8[/url] 1A. Decline Chest Press 3x10, 180-190-200# 1B. Horizontal Cable or Band Crossovers 3x10, 25# 2A. Incline DB Bench Press 2x6, 60# 2B. Low to High Cable or Band Crossovers 3x10, 15# 3A. Dips 3x10 3B. DNA 4A. Seated Pec Flyes 10-8-6-4-2, 50-60-70-85-100# 4B. DNA [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20190407[/COLOR][/B]
[B][COLOR="DarkRed"]Memorial WOD[/COLOR][/B] [B][COLOR="Black"]Ebba[/COLOR][/B] 4 Rounds for Time 74 Double Unders 17 Power Cleans, 110# 14 Shoulder-to-Overhead, 110# 53 calorie Row [I]4 people died in a horrible terrorist act in Stockholm on 7 April 2017. An 11 year old girl named Ebba was one of the victims. So my athlete Martin Sundqvist created this workout for all the CrossFitters in Sweden so we could honor the victims." - coach Kristian Södergran of CrossFit Fristaden The significance of the rep scheme: Four rounds, one for each victim. 74 double-unders for the day (7) and month (4). 17 power cleans for the year. 14 shoulder-to-overhead and 53 calories for the time of the attack (14:53).[/I] Rx except Airdyne for Rower. Completed in 32:40. [B][COLOR="Red"]20190408[/COLOR][/B] [B]REST DAY[/B]:snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190409[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: CrossFit Mainsite Deadlift 5-3-3-1-1-1 235-265-285-325-345-370# That was the heaviest that I've pulled in a while. I felt like I could have went heavier but stayed with the Rx stimulus. [B]WOD[/B] GORUCK Monthly Challenge: Lucky Number 7 Workout #1 Ruck 1 Mile, then 10 rounds 10 Ruck Squats 10 Ruck Push Ups 10 Russian Twists I rucked 2 miles and wore my carrier; ruck was 40# and carrier 20#. I didn't keep time. [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20190410[/COLOR][/B]
[B]WOD[/B] 30 Minute Clock 14 Minute AMRAP 30 Squat Cleans, 40# 6 Partial Get Ups :evilsmile At 16 Minutes, rest 14 Minute AMRAP 30 C&P 30 Sit Ups Lost track of rounds during first AMRAP because I was coaching. The second one netted 3+30. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190411[/COLOR][/B]
[B]WOD[/B] GORUCK Monthly Challenge: Lucky Number 7 Workout #2 5 Rounds 10 Walking Ruck Lunges, 30# 10 Plank Pull Throughs 10 Overhead Press 200m Ruck (AFAP) 14:30 [B]Weightlifting[/B]:weight_l: Cleans Hypertrophy Sets 5x5 83%plus 155# [B]WOD II[/B] 4 Rounds. 4 MTC (Minutes To Complete) 30 High Pulls, 40# 10 Burpees 30 Goblet Lunges Cash Out- 400m Run [B]Conditioning[/B]20 Minutes of Interval Training [B][COLOR="red"]20190412[/COLOR][/B] [B]REST DAY[/B]:yawn::yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20190413[/COLOR][/B]
[B]WOD[/B] Goblet Squats, 40# Snatch Box Jumps Push Press Jumping Jacks 1 Minute Rest 1 Minute AMRAP 10 Curtsy Squats 10 Mountain Climbers 2 Minute Rest Augmented FGB with a 1 Minute AMRAP. We did 4 total rounds; didn't count rep. [B][COLOR="red"]20190414[/COLOR][/B] [B]Endurance Bootcamp [/B] :run: My daughters, a friend and I participated in a community bootcamp fun run. 2 miles with 4 circuit stations. Finished in 45:48. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190415[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20190416[/COLOR][/B] [B]Bootcamp[/B] Joined my friend and her classes this morning. HIRT workout was 20:10 x4. Double Bow Extension [url]https://www.youtube.com/watch?v=17vC7588bZY[/url] (WSF) Rows Squat Pulses Mountain Climbers Skaters Push Press Weighted Toy Soldiers Triceps Kickbacks Squat Jumps High Pulls Ran about 150m after each, and finished with core work. [B]WOD[/B] WOD GORUCK Monthly Challenge: Lucky Number 7 Workout #3 1 Mile Ruck (1.5 for me), then 10 Rounds 50m Suitcase Carry High Pulls 25m Bear Crawls Ruck was 30# and wore 20# carrier throughout. Ruck took 22:36 and workout was 22:03. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190417[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Bench Press Hypertrophy Sets 4x8 70% 182# [B]WOD[/B] In teams of 2 For Time 800 m Run (switch every 200 m) 250 Sit Ups ( 25 ) 200 KBS, 53# ( 10) 150 Silverback Rows (25) 100 Push Ups (10) 50 Burpees (5) Completed in 31:33 [B][COLOR="Red"]20190418[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Front Squats Power Sets 5x5 58%Plus 185# [B]WOD[/B] 20 Minute AMRAP 5 Push Press, left and right, 40# 5 Single Leg Deadlifts, left and right 5 DB Leg Overs 5 Push Ups 5 Burpees Partners alternate 32m Walking Lunges I think my partner and I managed about 10 rounds.... [B]Conditioning[/B] True HIIT workout tonight with burpees, 16m sprints (1 lap) and jumping jacks. 30 seconds at 85-100% effort, then rest accordingly to match or better the previous effort. Each movement was for 2 rounds. I did 3 rounds and scored 20-20-20, 4-5-4 and 40-40-42. :evilsmile [B]Mobility[/B] AthleanX Band Pull Aparts Resistance Band Drills Lat Stretches Deep Shoulder Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20190419[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20190420[/COLOR][/B] [B]WOD[/B] 6 RFT 8 DB Bear Complex 10 rep Dumbbell Bear Crawl 20O m Run Completed in 21:40 [B]Mobility[/B] 5 Exercise SMR [url]https://www.youtube.com/watch?v=12eDBdSkqKQ[/url] (WSF) [B][COLOR="red"]20190421[/COLOR][/B] [B]Endurance[/B] :run: Ran a solid 4 miles in 34:22!! :pepper: [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release |
Re: Mike's Mad Log
[B][COLOR="Red"]20190422[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility[/B] Resistance Band Drills Lat Stretches Deep Shoulder Release [B]Core[/B] I did about 20 minutes off and on with my class this evening. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190423[/COLOR][/B]
[B]Bootcamp[/B] 3 rounds, 45:15 with :15 cardio between each Battlerope Squat Jacks Dips Weighted Step Ups, 20# HRPUs V Ups [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B][COLOR="Black"]Blanchard (Aaron)[/COLOR][/B] 4 Rounds for Time 800 meter Run 32 Jumping Air Squats 32 Lunges 32 Weighted Sit Ups, 45# plate 32 Burpees Wear a weight vest, 20# Time Cap: 50 minutes [I]US Army Captain Aaron Roy Blanchard was killed in a rocket attack in Pul-E-Alam, Afghanistan, on April 23, 2013. He is survived by his wife, Rebecca; son Hunter and daughter Amalia; mother Laura; father Don; brothers Michael and Karl; grandfather John; grandmothers Carolyn and Nadine; and an extended family and universe of friends.[/I] I scaled the Burpees because I tweaked my wrist during the bootcamp. [url]https://www.youtube.com/watch?v=Y2u2dK48AkM[/url] (WSF) Completed under the cap in 41:30. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190423[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlift Strength Sets 4x6 80%plus 305# I used cluster sets and partitioned the six reps into 2-2-2 with 30 seconds rest between. [B][COLOR="DarkRed"]Memorial WOD[/COLOR][/B] [B]Brian Tripp[/B] MRAP in 23 minutes 3 Pull Ups 7 Wall Balls, 20# 19 Sit Ups 68 Double Unders [I] This Memorial WOD is dedicated to MSG Brian Tripp, born March 7, 1968, who served for 23 years in the US military. "Like so many of our returning men and women, he secretly battled unresolved issues and left us far too early on Easter Sunday, April 24, 2011. Significance of the rep scheme: - 23 minutes for his years of service - 3 for the month of his birthday - 7 for the day of his birthday - 19 and 68 for the year of his birthday[/I] Subbed Pull Ups with Hand Release Push Ups. Completed 8 rounds plus 10 reps. |
Re: Mike's Mad Log
[B][COLOR="Red"]Previous date should read 20190424[/COLOR][/B]
[B][COLOR="Red"]20190425[/COLOR][/B] [B]WOD[/B] 8-15-21-27-33 Push Press, 40# Goblet Squat Pull Up Lateral Hop over Upright DB Directly into, 9-15-21 High Pull Burpees I split the times and completed Part I in 15:30 and Part II in 4:30. [B][COLOR="red"]20190426[/COLOR][/B] [B]REST DAY[/B]:crutch00: My wrist is still plaguing me, and so is my left knee; the good one :shrug: Rest and compression will hopefully bring some relief. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190427[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Klepto[/B] 4 Rounds For Time 27 Box Jumps, 20" 20 Burpees 11 Squat Cleans, left and right, 40# [I]U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan Mileitary trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. [/I] Completed in 14:40. [B]Endurance[/B] :run: A group of friends and I did the Terrain Race. It was a muddy, obstacle course 5k run. It was not as intense as the Spartan but still a challenge and fun. [B][COLOR="Red"]20190428[/COLOR][/B] [B]CrossFit Main 2019190429[/B] Back Squat 1-1-1-1-1 335-355-360-365-370# I could have went heavier but wasn't certain as I have not been lifting heavy of late. I was concerned about my knee but it offered no issues. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190429[/COLOR][/B]
[B]Core[/B] I did about 15 minutes with my class. [B][COLOR="Red"]20190430[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Bench Press Hypertrophy Sets 4x8 80% 200# |
Re: Mike's Mad Log
[B][COLOR="Red"]20190501[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]T.U.P.[/B] 15-12-9-6-3 Power Cleans, 115# Pendlay Rows Front Squats Pendlay Rows [I]U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on A[I]pril 27, 2013, in Arian, Afghanistan.[/I][/I] Scaled weight and did rows in lieu of pull ups as we had to bar....Completed in 17:00. We did a Bonus WOD as well. It was Loyalty Day, so we reaffirmed our commitment to freedom and the US. It's celebrated every May 1st thus the layout. 5 RFT 1 Burpee 19 Push Press, 110# 20 Deadlifts Completed in 14:50 [B][COLOR="Red"]20190502[/COLOR][/B] [B]Endurance[/B]:run: 3 miles in 24:53 [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]T.J.[/B] For time 10 Floor Presses per side, 40# 10 Modified Pull Ups ME thrusters Repeat the triplet until you have completed 100 reps of the thrustesr. [I]United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell and His Wife owned AbattoirCrossFit in Arlington. He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.[/I] Completed in 8 minutes, then coached up the slower athletes. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190503[/COLOR][/B]
[B]Active Rest[/B] [B]Mobility[/B] AthleanX Band Pull Aparts Resistance Band Drills Lat Stretches Deep Shoulder Release [B][COLOR="red"]20190504[/COLOR][/B] 4 Minute AMRAP 4 KBS, 50# 4 Push Ups 4 MTC (Minutes to Complete) 500m Run 4 Minute AMRAP 4 High Pulls 4 Press 4 MTC (Minutes to Complete) 300 Jumping Jacks:evilsmile 4 Minute AMRAP 4 Goblet Squats 4 Figure 8s 4 MTC (Minutes to Complete) 30 Burpees 4 Minute AMRAP 4 Silverback Rows 4 Squat Cleans 4 MTC (Minutes to Complete) Tuck Jumps Scored 10, 8, 10, 8 |
Re: Mike's Mad Log
[B][COLOR="Red"]20190505[/COLOR][/B]
[B]WOD[/B] [COLOR="SeaGreen"]GORUCK Monthly Challenge: Firefighter Appreciation[/COLOR] 150 step-ups (75/leg) on a 12” box (wear ruck), 30# plus carrier 100m ruck drag Drag ruck in front of you walking backwards, ruck can’t leave the ground. 50 overhead ruck presses 100m bear crawl (wear ruck) 150m suitcase carry (switch hands half way) Rest as needed, then: Ruck 3 miles as fast as possible 43:13 was my 3 mile ruck time, and 57:53 was overall time. Hardest portion was the bear crawls!:yikes: [B][COLOR="red"]20190506[/COLOR][/B] [B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20190507[/COLOR][/B] [B]WOD[/B] [COLOR="SeaGreen"]GORUCK Monthly Challenge: Teacher Appreciation[/COLOR] 1 mile ruck then... 1 min air squats 2 min accumulated plank hold (wearing ruck); unbroken 4 push ups 8 deadlifts 16 ruck thrusters 32 ruck swings 64 ruck lunges 128 flutter kicks (32, 4-count flutters) 2 mile ruck to finish 14:25 was initial mile time, then 29:19 for for the two miles. Overall time was 59:20. I wore my carrier and ruck was 30#. [B][COLOR="Black"]Weightlifting[/COLOR][/B]:weight_l: Deadlifts Hypertrophy Sets 4x12 80% 228# |
Re: Mike's Mad Log
[B][COLOR="Red"]20190508[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Woehlke[/B] 3 Rounds, Each for Time 4 Jerks, left and right, 40# 5 Front Squats 6 Power Cleans 40 High Pulls 50 Push Ups 60 Sit Ups 3 minutes Rest between rounds [I]Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012. He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.[/I] Did not scribe times per round, but completed in 21:05....Even scaled, this was a tough one. Rest easy!! [B][COLOR="Red"]20190509[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Bench Hypertrophy Sets 6x6 60% 156# Accessory Work 4x6 Hammer Curls, 35# [B]WOD[/B] I programmed the evening's workout using three of the Girls. Began with one, then carried our weight around the lake track.... Ladies of the Lake Fran 21-15-9 Thruster, 40# Pull Ups Grace 30 C&J, left and right Isabel 30 Snatch, left and right Finished in 26:00. [B]Conditioning[/B] 30 Minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20190510[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20190511[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B][COLOR="Black"]Willy[/COLOR][/B] 3 RFT 800m Run 5 Goblet Squats, 53# 200m Run 11 High Pulls 400m Run 12 KBS [I]U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, Texas, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan.[/I] Completed in 26:00. [B]Bootcamp[/B] HIRT Circuit High knees for 1 Minute, then 30 KBS, 53# 30 KB Cleans 30 Goblet Lunges KB Deadlifts Press Figure 8s After 1 Minute, complete three movements and annotate time. Rest enough to repeat effort within same time. I accomplished the task and did both circuits twice. [B][COLOR="Red"]20190512[/COLOR][/B] [B]Weightlifting[/B] Cleans NSCA Protocols 1RM Projection- 190# 40%- 2x4 w/ 10 seconds rest 76# 60%- x3 w/ 30 seconds rest 115# 75%- x2 w/ 60 seconds rest 145# 80%- x1 w/ 120 seconds rest 152# 90%- x1 w/ 180 seconds rest 171# 95%- x1 w/ 180 seconds rest 181# 98%- x1 w/ 180 seconds rest 186# 100%- x1 w/ 180 seconds rest 190# I really focused on my second pull and wrapping my elbows. The 181# lift sucked but gathered myself. [B]Conditioning[/B] HIIT workout on the rower. Row for 20 cals, and annotate time. Rest enough to replicate effort and performed 4 rounds. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190513[/COLOR][/B]
[B]Core[/B] 25 minutes workout with my class. [B][COLOR="red"]20190514[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Squats Hypertrophy Sets 2x12 (4-4-4) 70% 259# I had planned on 6 sets but my knee was aching to much to continue..... Iced my knee and rested a bit. [B]WOD[/B] CompTrain Undercover 3 rounds 15 Cleans, 135# 20 Push Ups 2 rounds 27 Cals row 75 Double Unders 1 round 50 Cals Airdyne 18:46 |
Re: Mike's Mad Log
[B][COLOR="Red"]20190515[/COLOR][/B]
[B]Conditioning[/B] Interval Circuit 60:30 for 6 rounds. Three stations working cardio, lower/upper body and core. [B][COLOR="Blue"]Law Enforcement Officer Tribute WOD[/COLOR][/B] 30 Minute Team AMRAP #1 – 2 Rounds 5 Box Jumps 15 KBS (Pacer) #2 – AMRAP Push Ups #3 – AMRAP Sit Ups Cash Out- 160 Burpees [I]5 represented month, 15 day of Peace Officers' memorial Day and burpees for approximately how many officers are killed in the line of duty each year.[/I] I tallied 150 push ups and 185 sit ups. [B][COLOR="Red"]20190516[/COLOR][/B] [B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20190517[/COLOR][/B] [COLOR="Olive"]GORUCK Monthly Challenge: LEO Appreciation[/COLOR] 3 RFT 1 minute max sit ups 300m sprint (no ruck) 1 min max push ups 1.5 mile ruck, 35# and 20# carrier 141 Sit Ups, 116 Push Ups and 1:18:49 for ruck. |
Re: Mike's Mad Log
[B][COLOR="Red"]20190518[/COLOR][/B]
[B][COLOR="Blue"]Hero WODs[/COLOR][/B] [B]Scotty[/B] AMRAP in 11 minutes 5 Medball Deadlifts, left and right 18 Wall Balls, 20# 17 Ball Over Burpees [I]Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included "The Chief," "DT" and "Lynne." Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).[/I] 6 rounds [B]Pheezy[/B] 3 Rounds For Time 5 Front Squats, 165# 18 Pull-Ups 5 Deadlifts, 225# 18 Toes-to-Bar 5 Push Jerks, 125# 18 Hand-Release Push-Ups [I]U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.[/I] Completed in 19:21. Rest easy, Gentlemen!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20190519[/COLOR][/B]
[B]Conditioning[/B] 30 minutes of interval training with Mary. [B]Endurance[/B]:run: 2 mile run in 19:53 [B][COLOR="red"]20190520[/COLOR][/B] [B]REST DAY[/B]:snore: [B][COLOR="red"]20190521[/COLOR][/B] [B]Bootcamp[/B] 4 rounds 30 Sit Ups/ Dead Bugs/Freefalls/Flutterkicks 20 Goblet Lunges/Deadlifts/Curtsy Squats/Cossack 10 Push Ups/Push Press/C&P/Snatch 5 Burpees Rest 1 minute between rounds Finished the 4 rounds, rested 3 minutes, then went through 2 more rounds. [B]Conditioning[/B] 4 EMOM for 6 rounds |
Re: Mike's Mad Log
[B][COLOR="Red"]20190522[/COLOR][/B]
[B][COLOR="SeaGreen"]GORUCK Monthly Challenge: EMS Appreciation[/COLOR][/B] AMRAP IN 24 Minutes 1 Minute Plank 20 Walking Lunges (WEAR RUCK) 20 Shoulder To Shoulder Start with ruck on left shoulder, press above head, bring ruck back down to right shoulder. Each shoulder is 1 rep. 400M Ruck Add a sandbag for additional challenge Completed 5 rounds plus plank and lunges. Wore my carrier, 35# ruck and 40# sandbag. [B]WOD[/B] Two Cents Worth- 23 May Lucky Penny Day 23 Minute Team AMRAP for Points Accumulate 23 points by performing 5 Points, 20 each KBS High Pulls Clean Row Press Goblet Squats Deadlifts Goblet Lunges 3 Points 5 Burpees 20 Sit Throughs 200m Run 100 Single Unders Athletes must perform, at least, 4 of the 8 for 5 points and 2 of 4 for 3 points. My partner and I score 158 with 28 kgs. kettlebell. |
Re: Mike's Mad Log
[B][COLOR="Red"][B]201090523 and 20190524[/B][/COLOR][/B]
[B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B]Correction to log[/B]
[B][COLOR="Red"]20190522[/COLOR][/B] [B]WOD[/B] 5 RFT 615 m Farmer’s Walk 22 KBS 22 Toes to Bar 22 High Pulls 22 Goblet Squats 46:00 [B]Shift all other activities one day.....[/B] [B][COLOR="red"]20190526[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Deadlifts Power Sets 5x5 55% 209# [B][COLOR="red"]20190527[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [COLOR="Olive"]Murph Challenge[/COLOR] I went RX and changed up my partitioning to 2-4-6 for 50 rounds. Not sure if it was effective as I finished in 60 minutes compared to 48 last year....I wasn't 100% because of some congestion throughout the week. |
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