Re: Mike's Mad Log
 

[B][COLOR="Red"]20171016[/COLOR][/B]

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

[B][COLOR="red"]20171017[/COLOR][/B]

[B]Endurance[/B] :run:

20 minute temp run. My goal was to sustain a faster than 5k race pace for the duration.

To my surprise, I average an 8 minute mile and finished with just shy of 2.5 miles completed. Definitely need to incorporate more...Don't know why I have been scared of tempos....:shrug:

[B][COLOR="red"]20171018[/COLOR][/B]

Today's my birthday, so I didn't want to lay low like most people who feel older each year.

[B]Weightlifting[/B] :weight_l:
Back Squats
5x3 275#

[B]WOD[/B]
4 RFT
20 Taters 40#
10 Sit Ups

Rest 2 minutes, then

4 RFT
20 Box Jumps, 20"
200m Run

rest 2 minutes, then

4 RFT
20 KB Cleans
10 Push Ups

20:30

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171019[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Gaz[/B]
For Time
1000 meter Run
Ground-to-Overheads (accumulate 2,000 kg)
1000 meter Run
Athlete may use any weight for the ground-to-overhead and perform as many reps as necessary to accumulate 2,000 kg for the movement. To determine how many reps are required at a given weight, divide 2,000 by the weight of your bar (in kilograms). For example, if you are using 60 kg you must perform 33.33 reps (round up to 34).

To calculate in pounds, divide 4,400 by the weight of your bar (in pounds).

[I]Royal Marine Gary Wright (45 Commando) died as a result of injuries sustained when a suicide-borne improvised explosive device detonated next to the vehicle in which he was patrolling in Lashkar Gah, Helmand Province, Afghanistan on 19 October 2006.[/I]

I played safe and used 65# and completed the WOD in 16:48 Rx.

Rest in Peace, Gary!!

[B]Weightlifting[/B] :weight_l:
Bench Press
1RM Projection- 235#
40%- 2x4 w/ 10 seconds rest 95#
60%- x3 w/ 30 seconds rest 140#
75%- x2 w/ 60 seconds rest 175#
80%- x1 w/ 120 seconds rest 190#
90%- x1 w/ 180 seconds rest 210#
95%- x1 w/ 180 seconds rest 225#
98%- x1 w/ 180 seconds rest 230#
100%- x1 w/ 180 seconds rest 235#

The NSCA protocols were spot on with today's lifts!

[B]Conditioning[/B]30 minutes of HIIT with sprint finisher

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171020[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Circuit Training[/B]
MOOV Level 5

10 Minute, 3 sets
50 for 50 Jumping Jacks
50 for 50 Squats
19 for 20 Push Ups :shrug:
50 for 50 sec Planks
40 for 40 Lunges
50 for 50 Crunches

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171021[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]White[/B]
5 RFT
3 Rope Climbs subbed 6 Band Rows plus 10 [url]https://www.youtube.com/watch?v=AWPJ31MEsho[/url] (WSF)
10 Toes-to-Bar subbed [url]https://www.youtube.com/watch?v=jAkBykVzGBc[/url] (WSF)
21 Overhead Walking Lunges, 25#
400m Run

[I]U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.[/I]

We had no access to a bar nor ropes, so I utilized resistances bands to replicate upper body pulling during rope climbs, and the hip bridge for lower extremity work. I think it worked out pretty well.
Otis sit ups were done with same weight as OH lunges.

Completed in 19:15. Rest in Peace, Lieutenant White!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171022[/COLOR][/B]

[B]Endurance[/B]:run:

Ran our City Manager's 5k for the first time. It was a great course but we got some unexpected rain during.....:lightning

I think it motivated me to run harder and PR'd my run with a time of 24:39!!! :pepper:

Afterwards, some friends and I rode our bikes along the streets of the Siclovia route to check out the festivities. We were interested in Zumba nor R.I.P.P.E.D. (I think) :shrug:
The course was about 5.5 miles.

[B][COLOR="red"]20171023[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171024[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Back Squat

Warm Up
5x135# and 3x225#

5x1 295#

[B]WOD[/B]
5 rds
15 KBS 53#
5 Cleans, right
5 Rack Squat, right
5 Cleans, left
5 Rack Squats, left

[B]Conditioning[/B] 20 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171024 WOD addendum[/COLOR][/B]

I wore my plate carrier during the WOD, and finished with 20 Burpee broad jumps.

[B][COLOR="red"]20171025[/COLOR][/B]

[B]WOD[/B]
15 Minute AMRAP
5 Power Cleans 135#
5 Bench Press 135#

11+3

For Time
400m Run with medicine ball, then
8 rounds
10 Atlas Lunges 20# [url]https://www.youtube.com/watch?v=7hEXOc8JCJY[/url] (WSF)
40 Mountain Climbers, then
200m Run with medicine ball, then
4 rounds
10 Wall Ball
20 Russian Twists, then
100m Run with medicine ball, then
2 rounds
10 Wall Balls
10 Offset Push Ups

15:55

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171026[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
5x10 Front Delt Press 60#
2x10 Kneeling Landmine Press, l&r 35#
2x20 High Pulls 30#
2x10 KB Bottoms Up Press, l&r 15#
3x10 Banded Rear Flyes, l&r, small red band
2x10 Solo Shoulder Ball Toss 20# [url]https://www.youtube.com/watch?v=auGffH3rrK4(WSF[/url])
2x10 Y Raise 10#
2x10 No Moneys, green tube

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Forrest[/B]
3 RFT
20 Modified Pull Ups
30 Modified Toes to Bar
40 Burpees
800m Run

[I]U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed.

He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather.
[/I]
Completed in 25:05. Rest in Peace, Forrest!!

[B]Conditioning[/B] 25 minutes of HIIT

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
Old School Pulley

[B][COLOR="Red"]20171027[/COLOR][/B]

[B]Active Recovery and Mobility[/B]

Stretching [url]https://www.youtube.com/watch?v=kSO3kmGNWLc[/url] (WSF)
SmashweRX Super Triple [url]https://www.youtube.com/watch?v=KH4scZwDlrk[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171028[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
Roll die, then complete each exercise according to number rolled.
Snatch 45#
Sit Through
Goblet Squat
Tuck Jumps
Push Ups
1 or 2 = 6 reps
3 or 4 = 12 reps
5 or 6 = 18 reps

8 rounds

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Ashley Birt[/B]
11 RFT
29 meter Shuttle Run
10 Burpees
10 Sit Ups
10 Thrusters 45#

[I]Corporal Birt paid the ultimate price for his country, Australia, on October 29th, 2011. He was killed in Kandahar, Afghanistan and is survived by his parents and brother.[/I]

As Rx, I completed the workout in 16:44. Rest easy, Corporal Birt!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171029 and 20171030[/COLOR][/B]

[B]REST DAYS[/B] :snore:

[B][COLOR="red"]20171031[/COLOR][/B]

[B]Endurance[/B]:run:

Plan to run 10 miles turned into 12 miles....:pepper:

My goal was to feel my pace and go easy. Actually, averaged a 9 minute mile or close to.
PR'd my 10k with a 55:20, and finished overall time of 1:15:47.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171101[/COLOR][/B]

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

[B]WOD[/B]
18 RFT :evilsmile
18 Ab Wheels
18 Alternating Snatches 30#
Cash Out- 18 Burpees

45:50

[B][COLOR="red"]20171102[/COLOR][/B]

[B]WOD[/B]
36 minutes AMRAP
Roll die, then complete each exercise according to number rolled.
1= 2 reps
2 = 4 reps
3= 6 reps
4 = 8 reps
5= 10 reps
6 = 12 reps
Thrusters
Push Ups
Sit Ups
[I]Every 3rd round, run 200m[/I]
18 rounds

[B]Conditioning[/B] Quick 8 minute HIIT session

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171103[/COLOR][/B]

[B]Active Rest and Mobility Day[/B]
Stretching
SmashweRX Super Triple

[B][COLOR="red"]20171104[/COLOR][/B]

[B]WOD[/B]
12 Minute AMRAP
10 Box Jumps, 24"
100m Suitcase Carry, 1.5 Pood
20 KBS
100m Suitcase Carry
Rest
12 Minute AMRAP
10 Plank Jacks
100m Run
20 Goblet Squats
100m Run

4+10 and 6+10

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171105[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Lumberjack 20[/B]
20 Deadlifts, 275#
Run 400m
20 KBS, 2pood
Run 400m
20 Overhead Squats, Scaled 45#
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps, Scaled 20"
Run 400m
20 Squat Cleans, Upgraded to 115# barbel
Run 400m

[I]On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.[/I]

Completed in 33:45. Rest easy!!!

[B][COLOR="Red"]20171106[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171107[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Tiff[/B]
With a running clock in 25 minutes
1.5 mile Run
Then AMRAP in remaining time:
11 Chest-to-Bar Pull-Ups, Assisted
7 Hang Squat Cleans, 135#
7 Push Presses, 95#

[I]United States Army Capt. Benjamin David Tiffner, 31, of West Virginia, died Nov. 7, 2007, when his vehicle was struck by an improvised-explosive device in Baghdad, Iraq, while he was supporting Operation Iraqi Freedom.

In 1996, Tiffner was nominated by Senator Robert Byrd to the U.S. Military Academy at West Point. He graduated from the Academy in 2000. After six years of service, Tiffner graduated from the Special Forces Qualification Course and was assigned to the 5th Special Forces Group (Airborne).[/I]

Completed the run in 12:18, then 4+4. Rest easy, Captain!!

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171108[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts
5x5 275#

Went unbroken until final set...Grip gave out and had to reset. Otherwise, It was a smooth and successful session.

[B]Mobility[/B]
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171109[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
5x5 165#

[B]WOD[/B]
Partner 30 Minute AMRAP
50 KBS 25#
50 KB Cleans
40 Mountain Climbers
40 Goblet Squats
30 Modified Pull Ups
30 Sit Ups
20 Push Ups
20 Squat Jumps
10 Sit Throughs
10 Jumping Jacks
Partners rotate movements every 5 reps

2+50+50+40+20 Goblet Squats ( We started the workout late...)

[B][COLOR="red"]20171110[/COLOR][/B]

I was going to do REDWOD from Brute Force Training or Hero Kutschbach, but my mind wasn't in it today....:dunno:

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171111[/COLOR][/B]

[B][COLOR="Blue"]Armistice Tribute[/COLOR][/B]
11 Minute AMRAP
11 Push Ups
11 Squats
19m Run
18 Single Leg Deadlifts

2 Minutes Rest

11 Minute AMRAP
11 Plank Jacks
11 Pendulums [url]https://www.youtube.com/watch?v=YPu5IBc1bHA[/url] (WSF)
19m Run
18 Lunges

[I]The significance of the repetitions in this workout can be seen in the layout where the 11min AMRAP, first and second movement represent the 11th month, 11th day and 11th hour while the run and 18 represent the year 1918, Armistice Day. The two-minutes of rest/reflection represents a moment of silence at the Tomb of the Unknowns. The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.[/I]

10+11
10

[B]Recovery[/B]
Did a session of yoga with my friend Jericho. It's been way too long....
[url]https://www.youtube.com/watch?v=oN1RIuR1scI[/url] (WSF):yikes:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171112[/COLOR][/B]

[B]Endurance[/B] :run:

Valero Country Race 5k with my daughter, and some friends. Made a small wager to keep up with a 16 year old for a mile....:rolleyes:
i kept pace with him with a 7 minute mile, then had to ease off the gas.

Finished in 25:51 according to chip time. Placed 11 of 54 in my age group.:pepper:

[B][COLOR="red"]20171113[/COLOR][/B]

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

[B][COLOR="red"]20171114[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Coffland[/B]
For Time
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups
With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

[I]U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.[/I]

Hang Times were- 1,1, :40, :45, :20, :45 and 1:30 with band assistance; overall time was 39:49. One of the toughest WODs to date.

[B]Zeus[/B]
3 Rounds For Time
30 Wall Balls, 20#
30 Sumo Deadlift High-Pull, 75#
30 Box Jump, 20 in
30 Push Presses, 75#
30 calorie Row (Airdyne)
30 Push Ups
10 Back Squat (Bodyweight), 205#

I only completed a single round in 14:00. Rest easy!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171115[/COLOR][/B]

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

I thought the programming for Hero WOD Coffland was brilliant, so I utilized it for my evening class.

[B]WOD[/B]
For Time
10 Minute Plank Hold (cumulative)
Each time you drop, perform:
20 Sit Ups
20 C&P 30#
4 Burpees
With a running clock, starts the workout in a low plank. If athlete drops from the low plank position before 10 minutes, take note of the time but do not stop the clock. Once the three movements are complete, resume the plank hold. Repeat until cumulative plank hold time reaches 10 minutes.

My completion time was 18:15.
Plank holds were 2:30, 2:00, 1:30, 2:00, and 2:00.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171116[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Deadlifts
5x3 290#

[B][I]Auxiliary Exercises [/I][/B]

Single Leg Deadlifts, left and right
2x10 50#

KBS
3x10 70#

Wide Grip Chest Press
5x5 175#

[B][I]Auxiliary Exercises[/I][/B]
Triceps Press
3x10 50#

Hammer Curls
3x15 35#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171117[/COLOR][/B]

[B]Active Recovery and Stability[/B]

I wanted to do some yoga but found most routines were too "intense" or too long. I stumbled across one for CrossFit and liked it. The one from Hyperform was good, but this one was more of what I wanted.

[B]Yoga[/B]
[url]https://www.youtube.com/watch?v=isHJzyLng9g[/url] (WSF)

[B]Mobility and Stability[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Shoulder Mobility and Joint Reset [url]https://www.youtube.com/watch?v=czFBm_9WZeU[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171118[/COLOR][/B]

[B]Endurance[/B]:run:
Did a light 1.3 miles during class this morning.

[B]WOD[/B]
30 Minute AMRAP
Divided your bodyweight by weight used for WOD. Number is rep scheme.
C&P 30#
Goblet Cossack Squat
Sit Throughs
Every 4 rounds, run 200m

20 rounds

[B]Circuit Training[/B]
Four Station Cat III/IV Hurricane Workout (10 reps each/30 Second Hold)
Cossack Squats to DB Lateral Cleans [url]https://www.youtube.com/watch?v=5xUIThZ6we4[/url] (WSF) Closest video to the movement that we did....
Push Ups
Sit Ups

Single Leg Reach Squat [url]https://www.youtube.com/watch?v=78s07E65Lu0(WSF[/url])
Push Press
Mountain Climbers

Band Pull Aparts
Wide Heel Lifts [url]https://www.youtube.com/watch?v=9FObqjwaEhc[/url] (WSF)
Sit Throughs

Ball Slams
Supine Chest Pass [url]https://www.youtube.com/watch?v=ckDgED9EBu8(WSF[/url])
Medball Boat Pose(Ball on Shins) :evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171119[/COLOR][/B]

[B]Circuit Training[/B]
3 rds, 45 seconds each
Downward Dog to Toe Touch Push Up [url]https://www.youtube.com/watch?v=Nb798ZAzU1s[/url] (WSF)
Squat To Jump Lunge
Burpee
Monster Walk
Banded Bicycle Crunch

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171120[/COLOR][/B]

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

[B][COLOR="red"]20171121[/COLOR][/B]

[B]Endurance[/B]:run:
10k run with 10# plate carrier. Wasn't measuring time overall. I chose an offroad course to better adjust pace to terrain.
I had run the course previously but didn't know the changes like some other areas.
Finished in 57:05.

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171122[/COLOR][/B]

Gathered with some "family" to workout in the park. We're all doing our own Thanksgiving festivities, so we decided to get together and burn some calories before feasting tomorrow.

[B][COLOR="DarkOrange"]Thanksgiving WOD[/COLOR][/B]

[B]All The Trimmings [/B]
For Time
Appetizer:
EMOM For 10 Minutes
Odd: 10 Thrusters 45#
Even: 20 Snatches
[I]rest 2 minutes[/I]
Main Course:
23 Minute AMRAP
10 C&P
9 Box Jumps
4 Burpees

10 rounds
[I]rest 2 minutes[/I]
Dessert:
5 Rounds
30 Butterfly Sit Ups
30 Weighted Russian Twists
30 Goblet Squats

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171123[/COLOR][/B]

[B]Endurance[/B]:run:

Texas Tough Turkey Chase 10k. Yes, another 10k this week....:rolleyes:

One of the most challenging courses I've run to date but pushed my to run a great race. I finished in 54:44 by Endomondo and 54:52 BY IAAP Chip. I was third in my age group :highfive:

I got a chance to speak with the race coordinator Edgar. He had given me advice on training my run over four years ago, and it was only fitting that I thanked him on his Thanksgiving Day race.
:thanx:

No more long runs until the Rock N Roll next weekend. I'll taper to a light run this week, and possibly a few minutes on the Airdyne to stay loose.

[B]Yoga[/B] [url]https://www.youtube.com/watch?v=isHJzyLng9g[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171124[/COLOR][/B]

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

[B][COLOR="red"]20171125[/COLOR][/B]

[B]WOD[/B]
4 Rounds
0-2 min: 300m Run + Burpees
2-3 min: Squats
3-4 min: Single/Double Unders
4-5 min: Push Ups
Rest 4 Minutes
:evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171126[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squats
5x5 275#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171127[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Yoga[/B]

[B]Mobility and Stability[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Internal/External Rotation BAM![url]https://www.youtube.com/watch?v=IlmYLpt-7BE[/url] (WSF)

[B][COLOR="red"]20171128[/COLOR][/B]

[B]REST DAY[/B] :zombie:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171129[/COLOR][/B]

[B]WOD[/B]

My friend reminded me of a format that we used years ago. So, I used it this evening. He called it the Calendar WOD; use the date (sometimes the time also) as the rep scheme.

11 RFT
29 Double Unders
20 Sit Ups
17 KBS 40#

15:30

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171130[/COLOR][/B]

[B]REST DAY[/B]:puke0000::wtf:

I felt like total garbage the entire day.....Nausea prevented me from eating anything, so I was as weak as a newborn.

[B][COLOR="red"]20171201[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Yoga[/B]

I picked up my race packet for the marathon this weekend. Hopefully, I am feeling better by Sunday.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171202[/COLOR][/B]

[B]WOD[/B]
22 Minute AMRAP
2 rounds
200m Run
30 Push Jerks, Left and Right 30#
2 rounds
100m Run
20 C&J, Left and Right
2 rounds
50m Run
10 Split Jerks, Left and Right

1 plus 1 round

[B]Race Prep[/B]
Hydration, carb load and rest

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171203[/COLOR][/B]

[B]Endurance[/B] :run:

Humana Rock N Roll Half for me. I was mentally prepared but physically, not so much.

My training was solid but the last week :thumbs_do Being sick and not as active really kicked my tail along with lack of hydration.

I haven't ever had cramps like today!! My calves and inner thighs were killing me from mile 8 to finish.....

I still completed the race but not nearly as fast as I knew that I could. Finish time was 2:25:05; 5 minutes slow than my previous.

Back to the drawing board...

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171204[/COLOR][/B]

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

[B][COLOR="red"]20171205[/COLOR][/B]

I was still very sore...surprisingly sore. :shrug: I wanted to workout badly but decided against it because I knew that my fatigue would get the better of me.

Very restless, so I went for a walk.

[B]Light Endurance[/B]:run:
30 minute walk

[B]Yoga[/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171206[/COLOR][/B]

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

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Rahoi[/B]
AMRAP in 12 minutes
12 Box Jumps, 20"
6 DB Thrusters 25#, each
6 Burpees

[I]U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA.

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
[/I]

6+12

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171207[/COLOR][/B]

[COLOR="Blue"][B]Pearl Harbor Day Tribute[/B][/COLOR]

24:03 Minute AMRAP

12 Snatch 30#
7 Pull Ups
19 Goblet Squats
41 Single Unders

[I]Dedicated to the memory of the 2,403 killed during attacks on the United States Naval base at Pearl Harbor, Hawaii on December 7th, 1941.[/I]

11+12

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171208[/COLOR][/B]

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

[B][COLOR="red"]20171209[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Deadlifts
5x1 310#

Pulls were a bit laborious but fluid.

On a side note, my shoulder has been bugging me since I woke up....i hope that it's just that I slept on it awkwardly....:shrug:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171210[/COLOR][/B]

[B]Rest and Recovery Day[/B]

[B]Mobility and Stability[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Ultra Fix [url]https://www.youtube.com/watch?v=WTWwh7NA2zo[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171211[/COLOR][/B]

[B]Rest and Recovery Day[/B]

[B]Mobility and Stability[/B]
Resistance Band Drills
Lat Stretches
SmashweRX Ultra Fix
SmashweRX SIS Yeah Do This [url]https://www.youtube.com/watch?v=Jfa4AOcwtc8[/url] (WSF) :pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20171212[/COLOR][/B]

[B]WOD[/B]
4 Rounds ME
20 Cal AD
20 KBS 80#
[I]Rest 90 Seconds[/I]

This one hurt.....:evilsmile

[B]Mobility and Stability [/B]
D1/D2 Flexion #5 x10 each
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
YTWL Drill [url]https://www.youtube.com/watch?v=ZFbZoKUOAkI[/url] (WSF)
Adhesive Capsulitis Release [url]https://www.youtube.com/watch?v=4Oc0_SvjUOA[/url] (WSF)
Standing Serratus Row [url]https://www.youtube.com/watch?v=3cvyNTixKEU[/url] (WSF)

[B][COLOR="Red"]20171213[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squat
5x3 295#

Just went to parallel but still a challenge. I haven't hit weight for a while....

[B]Mobility and Stability [/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
SmashweRX Coracoid [url]https://www.youtube.com/watch?v=fVBMW_ppYOQ[/url] (WSF)

This help tremendously!!! I am planning to have a reevaluation of my shoulder done soon, and hopefully this will help with my current sticking point with this shoulder.