|
Re: Mike's Mad Log
[B][COLOR="Red"]20130316[/COLOR][/B]
[B]Endurance[/B] :run: My friend and I took part in the Run the Jailbreak Race this morning. It was a 5k obstacle run here in San Antonio. Not as challenging as the Spartan but good dirty fun!!;) [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 70 jumping jacks 25 calf raises |
Re: Mike's Mad Log
[B][COLOR="Red"]20130317[/COLOR][/B]
[B]Active Rest Day[/B] :pepper: [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 80 jumping jacks 25 push ups 25 leg lifts 25 calf raises 25 reverse crunches 25 walking lunges 25 sec plank Finished off with 15 solid minutes of stretching and foam rolling. |
Re: Mike's Mad Log
[B][COLOR="Red"]20130318[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20130319[/COLOR][/B]
[B]Strength[/B] Squats 5x225 warm up 5x275 5x305 5x335 [B]WOD[/B] 3 rds 3 squats 245# 10 weighted lunges 45# 10 box jumps 18" [B]Conditioning[/B] 5 rds on the heavy bag with 45:20 splits [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 30 crunches 25 sec "butt kickers" |
Re: Mike's Mad Log
[B][COLOR="Red"]20130320[/COLOR][/B]
Hump Day!!!:kicking0: [B]Endurance[/B]:run: Did some stretching and jogged 800m to warm up. It was surprisingly chilly this morning. I ran 3 miles in 26:42. Could have run a bit faster, but a section of the trail I ran today is made of engineered wood and was really slick from the morning dew....It was still a good run. Ran hill repeats afterwards. It was a decent grade and afforded me the opportunity to get in 10 ea push ups, flutter kicks, jumping jacks and squats on the way up. The second set I did 20 reps each. [B]Strength[/B] Bench Press 5x135 warm up 3x5 185# with 5 drop push ups btx rds [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 40 crunches 25/25 front/rear lunges:devil: |
Re: Mike's Mad Log
[B][COLOR="Red"]20130321[/COLOR][/B]
[B]Conditioning[/B] I went to the post fitness center for circuit training today. I haven't been in forever. It was one hour with 40 stations at 30 second intervals. The staff changed some of the stations to more functional movements... :lightbulb [B]Core[/B] 4x15 weighted sit ups 110# (ab machine) 4x10 oblique knees to elbows:evilsmile [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 50 crunches 25/25 side leg lifts |
Re: Mike's Mad Log
[B][COLOR="Red"]20130322[/COLOR][/B]
[B]Active Rest Day[/B] [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 60 crunches 25/25 inner thigh leg lifts:shrug: I did some active stretching and hip mobility exercises. |
Re: Mike's Mad Log
[B][COLOR="Red"]20130323[/COLOR][/B]
[B]Endurance [/B]:run: I ran in a local 5k this morning.Not an official 5k but a good run. The distance was actually 2.9 miles which I clocked a 23:44. [B]Conditioning[/B] The wife and I went to our friend's bootcamp this afternoon. He's been doing some other training, so we haven't been in a while. Active warm up, then WOD: 3x 45 sec each station tire flips, rope whips, bunny burpees, spidermans and BW dips 3x 45 sec each station negative PU, inchworms, rope undulations, step ups and alternate toe touches [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 70 crunches 25 supermans |
Re: Mike's Mad Log
[B][COLOR="Red"]20130324[/COLOR][/B]
[B]Active Rest Day[/B] :pepper: [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 80 crunches 25 squats 25/25 inner thigh leg lifts 25/25 side leg lifts 25 second butt kickers 25 supermans 25/25 front/back lunges |
Re: Mike's Mad Log
[B][COLOR="Red"]20130325[/COLOR][/B]
[B]REST DAY[/B] :zombie: I felt extremely sluggish all day, so I decided to take the day off completely. I took a brief nap this afternoon. I'm hoping that it pays off and I can get back at it tomorrow. |
Re: Mike's Mad Log
[B][COLOR="Red"]20130326[/COLOR][/B]
[B]Endurance[/B]:run: Coldfront almost made me change my mind about going out this a.m. Did some stretching and jogged 800m to warm up. I got in a 2 miler in 19:38. I could have run faster but it was colder than expected with wind, and I didn't really feel up to running fast.....:shrug: [B][I]Foam rollering and active stretching[/I][/B] [B]WOD[/B] 3 rds 6 DL 275# 12 KBS 50# 15 hip/glute bridges 50# 18 Supermans [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 30 glute bridges 25/25 oblique crunches |
Re: Mike's Mad Log
[B][COLOR="Red"]20130327[/COLOR][/B]
[B]Active Rest Day[/B] Man!! I am whooped today! Had to fast last night for lab work. It seemed like they drew way too much blood....:yikes: I decided to lay low tonight. [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 40 glute bridges 25 jumping jacks |
Re: Mike's Mad Log
[B][COLOR="Red"]20130328[/COLOR][/B]
[B]Endurance[/B]:run: I felt better and more rested this morning. I haven't done any moderate distance running for a while, so I decided to do one today. Ran 4 miles in 36:05. I held a decent pace for the majority of the run, but the last 1/2 mile was harder than usual. I tried to hold a 9 minute per which averaged out but....Mile #1 9:02, #2 8:39, #3 8:58 and #4 9:21:( Thought I was doing well but looking back I saw that the incline was more defined on the return. [B][I]Foam rolling and active stretching[/I][/B] [B]WOD[/B] 3 rds 6 KB squat cleans 30# 26 heavy rope slams [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 50 glute bridges 25 SU |
Re: Mike's Mad Log
[B][COLOR="Red"]20130329[/COLOR][/B]
[B]Endurance[/B]:run: I wanted to get some additional cardio in this week and get off the beaten path, so I went for a nature run. The trail was relatively empty except for some deer...:p Ran 2 miles in 17:20 in the heavy fog this morning. [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 60 glute bridges 25 seconds of butt kickers |
Re: Mike's Mad Log
[B][COLOR="Red"]20130330[/COLOR][/B]
We spent the better part of the day walking around Fiesta Texas with the in-laws. Hit up some of the rides and called it a day just before closing. We got back and I hopped into some workout clothes to get a quick one in.... [B][I]1 minute single unders, stretching and mobility exercises[/I][/B] [B]WOD[/B] AFAP, 15 ea Power cleans, front squat and press 115#~ 1:14 [B]Conditioning[/B] 3 rds on the heavy bag with 60:20 splits [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 70 glute bridges 25 push ups |
Re: Mike's Mad Log
[B][COLOR="Red"]20130331[/COLOR][/B]
[B]REST DAY[/B] :yawn: I was so rested that I forgot to log....:biglaugh: [B][COLOR="red"]20130401[/COLOR][/B] [B]Strength[/B] Front squats 4x10 200# [B]Endurance[/B]:run: I did the Spartan Race WOD for today. It was really what I needed to begin the week. 400m run followed by 400m walk, then 6 burpees and repeat w/o resting. I completed 4 rds. Since I rested yesterday, I had to complete my wife's fitness challenge this a.m. [B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B] 80 glute bridges 25 push ups 25 seconds high knees 25 SU 25 jumping jacks 25/25 oblique crunches 25 dips |
Re: Mike's Mad Log
[B][COLOR="Red"]20130402[/COLOR][/B]
[B][I]1 minute single unders, 800m jog and active stretching[/I][/B] [B]Endurance[/B]:run: I ran 3 miles in 29:24 while wearing my weight vest. My goal was to complete with a 30 minute cap; average 10 minute miles. I met the goal but ran extremely slow on the first mile, then picked up. Usually, my second my sucks....It was still a good outting. [B][I]Burgener WU and active stretching[/I][/B] [B]WOD[/B] 3 rds 5 ring dips 5 KB snatches(r) 50# 5 KB snatches(l) 50# 10 hang power cleans 95# |
Re: Mike's Mad Log
My original post did not register last night....:shrug:
[B][COLOR="Red"]20130403[/COLOR][/B] [B][I]Burgener WU and stretching[/I][/B] [B]Strength[/B] Bench press 2-2-2-2-2 185-205-225-240-260(f) I got one rep in at 260 [B]Endurance[/B] I got in an hour of Zumba with the wife.:pepper: It was awkward as she has mostly female students, and her moves are quite feminine....I held my own and just kept moving instead of doing some of the moves.:p [B]Conditioning[/B] 5 rds on the heavy bag with 45:15 splits after my bench workout. Then, attended a strength and conditioning class after Zumba. That was asskickory!!!:yikes: An hour of that whooped my tail. [B]Core[/B] The wife and I /willhave been doing the following on Mon, Wed and Fri: 300 abs challenge 30 crunches, 20 bicycles, 30 toe touches, 20 reverse crunches, 15/15 side plank hip lifts, 30 crunches, 40 Russian twists, 30 bicycles, 15/15 oblique v ups, 20 reverse crunches and 10 leg lifts [B][COLOR="red"]20130404[/COLOR][/B] [B]REST DAY[/B] :yawn: I did absolutely nothing...... |
Re: Mike's Mad Log
[B][COLOR="Red"]20130405[/COLOR][/B]
[B][I]Burgener WU and CFWU minus 1 [/I][/B] [B]WOD[/B] 10-5-1-5-10 KB press 50#(alternated arms after appropriate reps)on stability ball PP 120# The ball made the KB press more challenging. :thumbs_up [B]Conditioning[/B] 3 rds on the bag with 90:15 splits [B]Core[/B] 300 abs challenge 30 crunches, 20 bicycles, 30 toe touches, 20 reverse crunches, 15/15 side plank hip lifts, 30 crunches, 40 Russian twists, 30 bicycles, 15/15 oblique v ups, 20 reverse crunches and 10 leg lifts |
Re: Mike's Mad Log
[B][COLOR="Red"]20130406[/COLOR][/B]
The family and I attended an "aerobathon" hosted at Ft Sam Houston. It was geared toward a variety of classes that the fitness center has to offer. [B]Class #1[/B] was KB training. It was an 12 AMRAP of curls, thrusters, swings, single unders and sprints. I got top honors with 445 reps.....;) [B]Class #2[/B] was agility for 30 minutes with 33 stations. [B]Class #3[/B] was 30 minutes Zumba taught by my awesome wife. My 11 year old stayed with the wife and I for the three classes while our eldest did Zumba, spin and Zumba, again.... |
Re: Mike's Mad Log
[B][COLOR="Red"]20130407[/COLOR][/B]
[B]Active Rest Day[/B] :pepper: My girls and I went to the SiClovia in downtown San Anton today. The city closed down a major roadway, so people could come out and be active. There were runners, cyclist, skater and more out in force. Here's a bit of history of the event: [I]The modern day CiclovĂ*a originated in Bogotá, Colombia 30 years ago. Bogotá began their program with 8 miles of open streets. CiclovĂ*a was so popular, today, they open over 70 miles of car-free streets to their citizens and connect city parks to provide green spaces for ReclovĂ*as.[/I] It was really cool. We threw around the frisbee, the girls did yoga, we did some pull ups with the Army recruiters, my youngest did an obstacle /confidence course and we walked about 5 miles. Looking forward to the next one. |
Re: Mike's Mad Log
[B][COLOR="Red"]20130408[/COLOR][/B]
[B][I]400m run and stretching[/I][/B] [B]Strength[/B] V Squats 5x10 225-240-260-290-360 I'm going to do more of these types of squats to alleviate some of the stress on my back. Still planning to do free weight squats but adding some variety and for peace of mind.... Ground base squats/modified DL 3x10 225-235-250 Glute press 3x10 90#/leg [B]Core[/B] 30 sec bicycles, 30 vertical leg crunches, 60 sec plank, 30 reverse crunches, 60 sec flutter kicks, 30 leg lifts, 60 sec Russian twists, 60 sec per side oblique v ups, 60 sec per side planks, 10x10 sec ab vacuums, 60 sec of burpees and 60 sec mountain climbers [B]Endurance[/B]:run: 20 minute run I wasn't interested in a particular distance. I just wanted to get a run in and went for time versus distance today. Also, I got in an hour of Zumba to celebrate my wife's birthday.:pepper: |
Re: Mike's Mad Log
[B][COLOR="Red"]20130409[/COLOR][/B]
[B][I]Burgener WU and 1 minute of single unders[/I][/B] [B]Strength[/B]:weight_l: Clean Ladder 1-1-1-1-1-1-1-1 115-130-145-160-175-190-205 20# shy of my PR.....I actually took me three tries to get 205#. First pull, my grip was too wide, then on the second I didn't rotate quick enough. [B]WOD[/B] 10 minute AMRAP 100 rope undulations 10 Bulgarian bag halos 20# I got 5 rds plus 100 undulations [B]Core[/B] 30 sec bicycles, 30 vertical leg crunches, 60 sec plank, 30 reverse crunches, 60 sec flutter kicks, 30 leg lifts, 60 sec Russian twists, 60 sec per side oblique v ups, 60 sec per side planks, 10x10 sec ab vacuums, 60 sec of burpees and 60 sec mountain climbers [B]Conditioning[/B] 5 rds on the heavy bag with 40:15 splits |
Re: Mike's Mad Log
[B][COLOR="Red"]20130410[/COLOR][/B]
[B][I]400m jog, calisthenics and stretching[/I][/B] [B]Endurance[/B]:run: 3 mile run in 25:44 It was a gloomy morning, and I almost din't go out to run. It was raining the first 5 minutes of the run, then subsided. By the time I finished my cool down, the temp went from 73 to about 59.....:brrr: |
Re: Mike's Mad Log
[B][COLOR="Red"]20130411[/COLOR][/B]
[B][I]Hip mobility exercises, 10 DL 215#, 30 jumping jacks and stretching[/I][/B] [B]WOD[/B] 3 rds 10 KBS 50# 5 DL 245# 5 KBS 70# 10 Supermans 10 hip bridges 50# [B]Conditioning[/B] 4 rds on the heavy bag with 60:20 splits [B]Core[/B] 2x20 med ball V ups 15# 2x20 reverse crunches [B]Endurance[/B] 1 hr of Zumba.....The wife has got me good.:cool: |
Re: Mike's Mad Log
[B][COLOR="Red"]20130412[/COLOR][/B]
[B][I]Burgener WU, 1 minute single unders, resistance tube fly press and stretching[/I][/B] [B]Strength[/B]:weight_l: Bench press 4x10 135-185-205-225 [B]Core[/B] 30 sec bicycles, 30 vertical leg crunches, 60 sec plank, 30 reverse crunches, 60 sec flutter kicks, 30 leg lifts, 60 sec Russian twists, 60 sec per side oblique v ups, 60 sec per side planks, 10x10 sec ab vacuums, 60 sec of burpees and 60 sec mountain climbers [B]Conditioning[/B] 6 rds on the bag with 50:15 splits and 3 squat thrusts per rd |
Re: Mike's Mad Log
[B][COLOR="Red"]20130413[/COLOR][/B]
I took part in an unofficial 5k with the 937th Training Readiness Group out of Ft Sam Houston. It was a fun:rofl: run, and had a great turn out. I laughed to myself because a friend of mine has done a few races with me "for fun" but she is extremely competitive....Needless to say, today was another" I'm going to run an easy pace of about 10 minute miles....." That equated to her hauling tail for the first 1.5 miles!!!! She put her earbuds in, and was in her zone. :bolt: [B]Endurance[/B] :run: 2.96 in 23:45ish.....I stopped my app late and hers wasn't functioning. I was too focused on catching her at the end to look at the official time. It was a good run and she promised to get me the next outting. ;) |
Re: Mike's Mad Log
[B][COLOR="Red"]20130414[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20130415[/COLOR][/B]
I woke up with a lot of tightness in my lower back. I planned to break in my new INOVs but put that on hold. I stretched for about 30 minutes, did some foam rolling, and used a cold pack. Afterwards, I did a bit of maintenance on my bike and got going. [B]Endurance[/B] 10.1 mile bike ride in 47:54 [B][I]Burgener WU[/I][/B] [B]Strength[/B] Seated Press 10x95 6x105 3x115 1+1x125 [B]Core[/B] 2x25 ea crunch, Russian twist 15#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 15#, crunch, and 30 second boat hold |
Re: Mike's Mad Log
[B][COLOR="Red"]20130416[/COLOR][/B]
[B][I]Stretching and 400m jog[/I][/B] I went to try out my new INOV8 Bare X180s. I need a road running, minimalist shoe and it came highly recommended by a few friends. The shoe did not disappoint!!:kicking0: It felt really good one my foot, and it did force me to check my running form. I noticed that my turnover was a lot smoother which changed my stride a bit. Once I was in rythmn, I knew that these shoes were for me. [B]Endurance[/B]:run: 5k in 24:08 Almost a PR! I kind of lost track of my last but recently this would be a top 3 time....Not blazing fast, but I'm working on it. [B][I]50 jumping jacks, stretching and 10x135#[/I][/B] [B]Strength[/B] Front Squats 5x5 @ 205 [B]Core[/B] 2x25 ea crunch, Russian twist 20#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 20#, crunch, and 30 second boat hold |
Re: Mike's Mad Log
[B][COLOR="Red"]20130417[/COLOR][/B]
[B]REST DAY[/B] :yawn: Partied way too hard with an old friend last night. I wasn't feeling it today.... |
Re: Mike's Mad Log
[B][COLOR="Red"]20130418[/COLOR][/B]
I woke up stiff as a board from lying around to much yesterday. I should have done some stretching, at the very least but was crapped out. I rarely go out drinking but Tuesday was a special time. It ain't often one has the chance to really catch up with old friends from over 20 years ago..... [B][I]Sampson stretch, single unders and lunges[/I][/B] [B]WOD[/B] 4 RFT 6 Box jumps 24" 10 ring rows 6 burpees 10 push ups~ 5:20 [B]Conditioning[/B] 4 rds on the bag with 40:15 splits, then 4 additional rds of shadowboxing with same splits. [B]Core[/B] 2x25 ea crunch, Russian twist 30#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 30#, crunch, and 30 second boat hold w/ 30# KB:eek: |
Re: Mike's Mad Log
[B][COLOR="Red"]20130419[/COLOR][/B]
[B][I]60 single unders, light calisthenics and 800m jog[/I][/B] [B]Endurance[/B]:run: I decided it was time for a longer run since I haven't been doing them much lately. I did 5 miles in 45:48. I was very satisfied with my efforts!! Surprisingly, my 4th mile was my worst.....:shrug: My left calf may have been the culprit; it was kind of tight after mile three and I guess I eased the pace some. [B]WOD[/B] 3 rds ME 30 sec KBS 50# Rest 10 sec 30 sec sandbag G2S 60# Rest 10 sec 30 sec Goblet squats 70# Rest 60 sec [I][U]KBS ME[/U][/I]~65 reps [I][U]Sandbag ME[/U][/I]~40 reps :ranting2: [I][U]Squat ME[/U][/I]~31 reps :( I felt that I should have done more reps with the bag and on the squats. The ground to shoulder took more out of me than I expected, and that affected my squats.....I'll try this WOD again to see if I can improve. |
Re: Mike's Mad Log
[B][COLOR="Red"]20130420[/COLOR][/B]
[B][I]Burgener WU and 1 minute single unders[/I][/B] [B]WOD[/B] 6 rds 10 floor release push ups 10 OH lunges 45# 60 rope whips [B]Conditioning[/B] 4 rds on the bag/shadowboxing with 60:20 splits [B]Core[/B] 2x25 ea crunch, Russian twist 30#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 30#, crunch, and 30 second boat hold w/ 30# KB |
Re: Mike's Mad Log
[B][COLOR="Red"]20130421[/COLOR][/B]
[B]Active Rest Day[/B]:pepper: I did a lot of stretching, foam rolling and ab work. [B]Core[/B] 2x25 ea crunch, Russian twist 30#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 30#, crunch, and 30 second boat hold w/ 30# KB |
Re: Mike's Mad Log
[B][COLOR="Red"]20130422[/COLOR][/B]
[B]Endurance[/B] :run: 4 miles in 35:58 [B]Strength[/B] V squats 5x5 270# Ground based squats 4x10 250# Glute press 4x10 ea leg 115, 130, 145, 160# 4x10 box jumps 30" [B]Core[/B] Burning Core Pyramid 60 sec plank jacks 50 crunches 40 mountain climbers 30 side crunches/per 20 in and outs 10 scissor kicks then went back up pyramid |
Re: Mike's Mad Log
[B][COLOR="Red"]20130423[/COLOR][/B]
[B][I]Burgener WU, 20 push ups and stretching[/I][/B] [B]WOD[/B] 5 rds 3 HSPU 5 Pull ups 5 Power cleans 120# 15 Warrior spins w/ 30# Bulgarian bag [B]Conditioning[/B] 8 rds on the bag/shadowboxing with 60:20 splits [B]Core[/B] 1 rd of Burning Core Pyramid from the previous day |
Re: Mike's Mad Log
[B][COLOR="Red"]20130424[/COLOR][/B]
[B]Endurance [/B]:run: 3 miles in 26:19 My goal was to run at a staggered pace over the course. Goal pace Actual pace Mile 1 9:30 9:24 2 8:30 8:20 3 9:00 8:31 [B]Strength[/B] DL 4x5 225-275-300-320# [B][I]Assistance exercises[/I][/B] RDL 5x10 80# Weighted back extension machine 4x10 130# [B]WOD[/B] 4 rds 4 broad jumps 10 KBS 24Kgs [B]Core[/B] Burning Core Pyramidx2 [I]Bonus[/I] 4 rds 10 wipers w/ stability ball |
Re: Mike's Mad Log
[B][COLOR="Red"]20130425[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20130426[/COLOR][/B] [B]REST DAY[/B] :crutch00: I had some serious muscle spasms in my lower back this morning, so I took today off. I still want to run in my obstacle race in the a.m. though....It'll be a judgement call. If I'm feeling better when I wake up, then I'll run. |
Re: Mike's Mad Log
[B][COLOR="Red"]20130427[/COLOR][/B]
Well, I was feeling a bit stiff this morning but decided to participate in the Muddy Mayhem race afterall. I popped a motrin, stretched and did a ton of hip and back mobility prior to leaving the house. [B]Endurance[/B]:run: Ran 8k. It was chip timed but I wasn't concerned with overall time; just to finish in tact....;) My back actually felt much better after the race!! My hip, on the other hand, is sore.....I'll live though. [url]http://www.theathletesfoot-sa.com/muddy-mayhem[/url] (WSF) |
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