Re: Mike's Mad Log
 

[B][COLOR="Red"]20130915[/COLOR][/B]

[B]Active Rest Day[/B]

I did 25 minutes of power yoga that I followed along with on the local On Demand channel. It was pretty advanced, I guess, but I did rather well.

I definitely need more flexibility.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130916[/COLOR][/B]

[B][I]Ride it downs, stretching and 10x135 squats[/I][/B]

[B]Strength[/B] :weight_l:

Squats
4x6 245#

[B]Conditioning[/B]

4 rds on the bag with 45:15 splits

Hopefully, the weather holds and I can go run tomorrow.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130917[/COLOR][/B]

[B][I]1 minute rope singles, and stretching[/I][/B]

[B]Endurance[/B] :run:

I ran a 5k this morning to see if I could do a raceday pace.....

Clocked 24:59, so I figure that I'm doing pretty well. My third mile was faster than the first which I've been working on a stronger finish. I just takes the first for me to warm up....

[B]Core[/B]
4x10 evil wheels :smiley_ev
4x20 reverse crunches
100' waiters walk 30# KB, right
100' waiters walk 30# KB, left

[B]Endurance Part Deaux[/B]

I'll conduct a 30 minute HIIT class tonight depending on the weather....:lightning

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130918[/COLOR][/B]

I thought the rain would "rain on my parade" but got to do the 'Animal Planet' workout with the kids at the community center. I think they had a good time, and learned that animals are strong and coordinated....lol

[B]Endurance[/B]

35 minutes of HIIT at the lake today. Had some new folks attend class and liked it.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130919[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench

4x3 225#

I struggled a little on sets 3 and 4 but felt really good. My elbow has been a little sore the last few days. I've been icing it and try to rest but HIIT classes haven't helped out much...

[B]Conditioning[/B]

Worked the heavy bag for about 5 minutes while listening to some Metallica. :D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130920[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130921[/COLOR][/B]

[B]Endurance[/B]

35 minutes of HIIT at the park this morning. I had a great group with a lot of motivation!! :kicking0:

[B][I]Burgener WU[/I][/B]

[B]Skills[/B]
Clean Ladder
135, 155, 175, 195 and failed at 215#.....:ranting2:

I have neglected my cleans for quite some time, so that was to be expected.

[B]WOD[/B]
3 rds
1 clean 165#
3 KB press 50#
1 clean 165#
3 KB press 50#

[B]Core[/B]
2x50 flutter kicks

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130922[/COLOR][/B]

[B]Active Rest Day[/B]

I did some light yoga for about 20 minutes, and helped my mother-in-law move around some of her furniture.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130923[/COLOR][/B]

I had to take advantage of 61 degrees and some sunny weather. Decided to run along the river this a.m.

[B][I]800m jog and stretching[/I][/B]

[B][I]Endurance[/I][/B] :run:

3.5 miles in 28:52

I maintained a really even pace throughout. My fastest mile was the finisher.:pepper: My next run will either be 3.5 or I'll bump up to 4.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130924[/COLOR][/B]

[B][I]Stretching, foam rolling, lumbar mobility exercises and 5X185# DL[/I][/B]

[B]WOD[/B]

4rds
4 DL 275#
8 KBS 50#

It was great to do deads today!!! I have really missed those lifts. Hopefully, I don't regret it tomorrow....:p

[B]Core[/B]
3 rds
30 band crunches
20 alternating knees to elbows

[B]Conditioning[/B]

5 minutes on the heavy bag

[B]Endurance[/B]

I will be doing 30-35 minutes of HIIT tonight at the community center

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130925[/COLOR][/B]

[B][I]Stretching and 1 minute singles[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats

5x4 155, 175, 195, 215 and 235#

[B]Assistance Exercises[/B]
3 rds
10 calf raises 235#
10 hamstring curls with resistance bands/leg

[B]Endurance[/B]
I taught a 35 minute HIIT session at the lake this evening.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130926[/COLOR][/B]

I had a very long day yesterday, and fell asleep before posting my workout....:yawn:

[B][I]Burgener WU[/I][/B]
5 RFT
10 band front raises
10 Warrior Swings with 30# Power Pack
50 Rope undulations

6:50

[B][COLOR="red"]20130927[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130928[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench
5x5

155-175-195-215-235 (3)

I failed after the 3rd rep.....:(

[B]WOD[/B]
3 rds
15 floor presses 30#/hand
15 tri extensions with band
10 curls with band

[B]Conditioning[/B]
2 rds HAM with 30 second rest between

Re: Mike's Mad Log
 

[B][COLOR="Red"]20130929[/COLOR][/B] [COLOR="red"]and[/COLOR] [COLOR="red"][B]20130930[/B][/COLOR]

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

I have needed some rest time, s I've taken the last two days to recup some. I hope to be back at it tomorrow.:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131001[/COLOR][/B]

[B][I]Stretching, foam rolling and 1 minute singles[/I][/B]

[B]Strength[/B] :weight_l:
Squats 3x3

300#

[B]Assistance Exercises[/B]
3 rds
20 calf raises 275#
10 18" step ups 60#
40' band lateral walk [url]http://www.youtube.com/watch?v=By3DGFrBHHA(WSF[/url])

[B]Core[/B]
80 crunches

[B]Conditioning[/B]
I did 3 rds on the heavy bag with 60:15 splits

[B]Endurance[/B]
I will lead a 35 minute HIIT session this evening at the community center.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131002[/COLOR][/B]

[B]Endurance[/B] :run:

I ran a quick 2 miler in 15:37

[B]WOD[/B]
For Time:
70 KBS 70#

2:57

[B]Endurance Part Deaux[/B]
Led a 40 minute HIIT class at the lake :pepper:

[B][COLOR="red"]20131003[/COLOR][/B]

[B][I]Shoulder mobility exercises and Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Press
5x5 95#.....:o

Since my elbow has been giving me some problems, I kept it light because I still wanted to work on shoulder strengthening.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131004[/COLOR][/B]

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


[B][COLOR="red"]20131005[/COLOR][/B]

I had great circuit training and HIIT sessions this morning!! Luckily, I have plenty of motivated and athletically gifted folks at the park. I love my job!! :D

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

[B][I]Burgener WU and stretching[/I][/B]

[B]WOD[/B]
My wife wanted "a little more" than her usual workout, so she joined me this afternoon....:highfive:

3 rds
5 push press 65/115#
5 push ups
10 KB tri press 18/50#
10 KB rows 25/50#/arm
25/50 rope slams

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131006[/COLOR][/B]

[B]Active Rest Day[/B]

I did some light yoga and stretching.


[B][COLOR="red"]20131007[/COLOR][/B]

[B]Endurance[/B]

I began my day with a 6 mile bike ride. My legs were feeling the affects of not riding in such a long time....

Logged a time of 31:20

[B]Strength[/B]
Bench
3x3 215#

[B]Endurance Part Deaux[/B]
Led one client through a 30 minute HIIT session. The city moved me to a new location, so I have to begin build with new clientele....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131008[/COLOR][/B]

[B]REST DAY[/B]....:crutch00:

I must have hurt my hammy yesterday during class because it's been bugging me since the afternoon.

I decided to take today off and rest up. Ice has been my friend :D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131009[/COLOR][/B]

Taking yesterday off was a good move!! Between icing, stretching and foam rolling, my leg feels a hellava lot better!!!:pepper:

Not wanting to curse myself, I kept to upper and core bodyweight exercise for my workout; I still had classes to instruct this evening....

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds
10 ring push ups
20 SU
20 ring rows
10 KTE
20 dips

[B]Conditioning[/B]
5 minutes on the heavy bag

[B]Endurance[/B]

I started off chasing the kids around the playground.....:bolt:

I had a huge turnout at the lake for HIIT! More than 40 folks came out and we broke a good sweat for nearly 40 minutes.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131010[/COLOR][/B]

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

[B][COLOR="red"]20131011[/COLOR][/B]

[B][I]20 ea jumping jacks, push ups, sit ups, stretching and 1 minute singles[/I][/B]

[B]WOD[/B]
4 rds
80' farmer walk 75#/hand
8 SB ground to shoulder 55#
80' OH sloshpipe carry 45#is....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131012[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
4x2
305#

I skipped out on any endurance and conditioning today. I had not HIIT class this morning and feeling kind of drained.....:(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131013[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131014[/COLOR][/B]

I fell asleep before posting last night. I was so darn tired from running errands, cleaning house(the wife was off work ;) ) and my classes.

[B]WOD[/B]
4 rds
4 Curtis Press plus 4 shoulder to shoulder 45# SB
8 rotational DL 45# SB

[B]Endurance[/B]
I ran thru 10 minutes of speed and agility drills with the teens at the community center, then 45 minutes of HIIT.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131015[/COLOR][/B]

[B]Endurance[/B]

50 minutes of HIIT. I am working on different formats for my classes right now. This session incorporated suicide-like sprints coupled with 30 seconds of work, then 10 seconds of active rest.

I think everyone enjoyed it until the end which was 1 minute of jumping jacks....Lucky for them that I didn't plan in burpees:rofl:

[B][COLOR="red"]20131016[/COLOR][/B]

[B][I]Stretching, Burgener WU and 10x135# bench[/I][/B]

[B]WOD[/B]
5 rds
5 bench press 170#
10 KB curls 30#/hand
15 tri press 52#

[B]Assistance Exercise [/B]
3 rds
wrist roller 10#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131017[/COLOR][/B]

I stayed up way to late watching old school flicks....:D I was drained but managed to get some work in courtesy of some Spark and the Vince Lombardi quote: "I firmly believe that any man’s finest hours – his greatest fulfillment of all that he holds dear – is that moment when he has worked his heart out in good cause and lies exhausted on the field of battle – victorious."
:thanx:

[B]Strength[/B] :weight_l:
Deadlift Cluster
3x3
60% 1RM-250#
70% 1RM-290#
80% 1RM-330#

I felt really good considering I haven't been doing deads for quite some time.

[B]WOD[/B]
2 RFT
10 DL 225#
20 KBS 50#
1:26

[B]Core[/B]
3 rds
10 Supermans
20 Crunches
10 Oblique crunches/side

[B]Conditioning[/B]
2 rds on the heavy bag with 120:30 splits

I am so looking forward to my rest day!!!!:highfive:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131018[/COLOR][/B] [COLOR="red"]and[/COLOR] [B][COLOR="red"]20131019[/COLOR][/B]

[B]REST DAY[/B]

I took yesterday off, my birthday, to relax and used today to just get some sleep....:yawn:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131020[/COLOR][/B]

[B][I]10 goblet squats 50#, stretching and foam rolling[/I][/B]

[B]Strength[/B]:weight_l:
Front Squat
4x10 190#

[B]Core[/B]
Standing oblique crunches 30#/side

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131021[/COLOR][/B]

[B]Endurance[/B] :run:

Got out to run for the first time in over two weeks. I was expecting to have lost a step or two, but faired very well.

Ran two miles in 16:23!! I eased into it with a 8:30-something pace, then turned on the jets because I was feeling pretty good.

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds
5 cleans 145#
5 renegade rows 30#/hand
15 box jumps 18"

[B]Endurance Part Deaux[/B]
20 minutes of HIIT at my new Monday location.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131022[/COLOR][/B]

[B]REST DAY[/B] :crutch00:

I took an unscheduled rest day due to my back....I've learned to listen when something is aching.

Did a ton of icing and rolling!!!

[B][COLOR="red"]20131023[/COLOR][/B]

I felt a whole lot better after taking yesterday off.:pepper:

[B]Strength[/B] :weight_l:
Bench
5x5 200#

[B]Endurance[/B]
Put in a solid 30 minutes of HIIT at the lake tonight!! Some of my regulars were in attendance, and got a newcomer; I think she's hooked....;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131024[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
21-15-9

SB ground to OH 60#
Wallball 20#
Evil wheels :evilsmile

[B]Conditioning[/B]

4 minutes on the heavy bag

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131025[/COLOR][/B]

[B]Active Rest Day[/B]

I took the day to rehydrate, stretch and get in a light, three mile bike ride.


[B][COLOR="red"]20131026[/COLOR][/B]

[B][I]1 minute single unders, stretching and 5x135 squats[/I][/B]

[B]Strength[/B]:weight_l:
[B]Squats[/B]
3-3-3-1-1-1
225-275-325-335-345-355

I felt pretty solid, so I attempted 375#. Needless to say, I failed at that weight...It would have been a new 1RM for me but I couldn't get out of the hole.

I was satisfied though because I haven't been strength biased, especially with squats, since I hurt my back. Maybe at a later period, I'll begin doing more.

[B]
Conditioning[/B]
I did two 3 minute rds on the bag with a 45 second break between.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131027[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Skill[/B]
Snatch Balance for 12 minutes with empty bar

3x10 snatch 68#
3x5 snatch 88#

[B]WOD[/B]
3 rds
3 snatch 108#
6 KB high pull 70#

Snatches are one of my biggest weaknesses beside OHS....I need to make it a point to work on both more frequently.

Re: Mike's Mad Log
 

I guess I can hop on board and follow a Texas log. Are you originally from Hill Country or did the Army put you there?

Looking forward to learning a thing or two from you.

Re: Mike's Mad Log
 

[QUOTE=Shane Atkinson;1203744]I guess I can hop on board and follow a Texas log. Are you originally from Hill Country or did the Army put you there?

Looking forward to learning a thing or two from you.[/QUOTE]

Shane,

I was born and partially raised in SA. I finally got stationed here before I retired last year.

I can offer whatever advice that I can, and hope to follow you and your workouts. Hopefully, I can get some running pointers from you.

Michael

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131028[/COLOR][/B]

I decided to go light today because I had to be in to work early, and still needed some juice for classes later.

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3rds
6 pull ups
6 KB Turkish GU 30#
6 DB push press 30#/hand

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131029[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131030[/COLOR][/B]

[B][I]1 minute single unders, stretching, PVC pass thrus and 10 ring push ups[/I][/B]

[B]Strength[/B] :weight_l:

Bench Press Cluster
10-10-5-5-1-1

135-155-175-195-215-235

[B]Core[/B]
5x15 KTE

[B]Conditioning[/B]
3:30 on the heavy bag

[B]Endurance[/B]
Rain didn't keep people from working out and running in the park tonight.:pepper:

30 minutes of HIIT with the wife and some good friends.

Re: Mike's Mad Log
 

[QUOTE=Michael A. Jones;1203829]Shane,

I was born and partially raised in SA. I finally got stationed here before I retired last year.

I can offer whatever advice that I can, and hope to follow you and your workouts. Hopefully, I can get some running pointers from you.

Michael[/QUOTE]

I can respect a Texas boy. If only I could find a way to get stationed there, however, I never see that happening.

Not sure how much help I will be in the running department but I'll do what I can.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20131031[/COLOR][/B]

[B][I]Stretching and 5x225 DL[/I][/B]

[B]Strength[/B] :weight_l:
DL
4x2 350#

I muscled through this workout but I definitely felt a lack of strength.....