Re: Mike's Mad Log
 

[COLOR="Red"][B]20150713[/B][/COLOR]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150714[/COLOR][/B]

[B]Endurance[/B] :run:

1 mile run with 20# vest in 9:07.

[B]WOD[/B]
Homemade suspension trainer
4 rds
10 Chest press
20 Triceps press
20 Curls
10 Inverted rows
10 Standing fallouts
10 Reverse flyes

[B]Conditioning[/B] 30 minute interval session at class

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150715[/COLOR][/B]

[B][I]5x135# squats and active stretching[/I][/B]

[B]Strength[/B] :weight_l:
Squats
5x4 315#

The first two sets were a beast!!! I almost caved and stopped at three sets, but gutted it out. The last two were actually quite "easy" although I'll feel it in the a.m.

[B]Conditoning[/B] 35 minutes of interval work; increasing the work interval steadily. Weather dependent, looking to get to 60:15 by the fall.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150716[/COLOR][/B]

[B]Endurance[/B] :run:
3.2 miles in 31:20

The last mile felt like 10....:eek:

I had planned a WOD for after the run but my body said :nono0000:

[B]Conditioning[/B] 30 hard minutes of intervals

[B][COLOR="red"]20150717[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150718[/COLOR][/B]

Began the day with some hydration, a hearty breakfast and stretching.

[B]Conditioning[/B] 32 minutes worth of interval work at the park.

[B]WOD[/B]
21-15-9
Box jumps 24"
Ball slams 20#
C&P 95#
Rest 3 minutes, then
4 RFT 20 DUs
20 KBS 40#

19:20

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150719[/COLOR][/B]

[B]Active Rest Day[/B] Roller, ice and I were very intimate ;) I also did a brisk walk and some stretching.

[B][COLOR="red"]20150720[/COLOR][/B]

[B]REST DAY[/B] :yawn: Even with my active rest yesterday, I was still tired. Hopefully, I can get something going tomorrow.....:(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150721[/COLOR][/B]

[B]Endurance[/B]:run:
Spartan WOD
Run 10 minutes
10-30 push-ups or burpees
Run 10 minutes

I did the 30 burpees ;)

[B]Strength[/B] :weight_l:
Front Squats
4x4 205#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150722[/COLOR][/B]

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

[B]WOD[/B]
All movements with Bruiser clubbell
3 rds
10 Clockwork Swings
10 High Swings
10 Swing to Chest Press
10 Gamma Casts
10 Two handed Swipe

This was probably the hardest club workout to date! The swing to chest press and swipes were very hard with the 35# club. I did this around noon and already feel the aches creeping into my shoulders....:D

[B]Conditioning[/B]36 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150723[/COLOR][/B]

[B]WOD[/B]
20 Minute AMRAP
10 Squat Thrust to KB High Pull 50#
10 Two Handed Clean to Press
10 RKBS
10 DUs
20 Butterfly SUs

Finished 7 full rds with 3 seconds....Tried to get a high pull in :p

[B]Conditioning[/B] 30 minute sof interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150724[/COLOR][/B]

[B][I]'Routine is the enemy.'[/I][/B]

Broke from the norm, and decided on a long run today.

[B]Endurance[/B]:run:
5 miles in 48:33 :kicking0:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150725[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150726[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
4x3 215#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150727[/COLOR][/B]

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

[B][COLOR="red"]20150728[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
5 RFT 10 KBS 70#
30 DUs
6:09
Rested 2 minutes, then

[B]Strength[/B]:weight_l:
Cleans 6-3-1
155-175-195#

The last rep felt easier than the first 6....:confused:

[B]Conditioning[/B] 25 minutes of interval training. We cut class short because of the heat. Heat index was pushing 103 and the a/c was busted. :evilsmile

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150729[/COLOR][/B]

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

I followed the CF main for today. I was very "ambitious" when it came to beginning weight....:rolleyes:

5-5-5-5-5
300-320-335-345(2)F-DNF

After the third set, I knew that things were going downhill. I maintained good form, but called it at 2 reps; no weight adjustments.

[B]Conditioning[/B] 35 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150730[/COLOR][/B]

I meant to go running this morning but attended a friend's Army retirement ceremony. Once I was back home it was too damned hot to run...:(

[B]Conditioning[/B] 25 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150731[/COLOR][/B]

[B]Endurance[/B] :run:
Short 1.5 miles in 14:17

[B]Strength[/B]:weight_l:
Press 3x7
65-85-105-115-125-135-145#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150801[/COLOR][/B]

[B]Conditioning[/B]30 minute interval session at the park.

[B]WOD[/B]
I wanted to participate in the 31 Heroes WOD but did not have a partner nor could I cancel my weekend classes to do it in the a.m. :(

Instead, I paid tribute to the 30 Men and K9 lost aboard Extortion 17 on 6 August 2011.

31 Minute AMRAP
8 KB Snatch 30-40-50#
6 K2E
11 DUs

I increased weight after the 5th and 11th rds, and finished with 16+2.

[B]SALUTE!![/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150802[/COLOR][/B]

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

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150803[/B][/COLOR]

[B]Active Rest Day[/B]
Iced my knee, visited the chiropractor and did some hip mobility exercises.

[COLOR="red"][B]20150804[/B][/COLOR]

[B]Endurance [/B]:run:
5k in 28:21

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150805[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
6x4 185#

[B]Conditioning[/B] 32 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150806[/COLOR][/B]

[B]Conditioning[/B] Began the day by leading some executives from Coca Cola with 30 minutes of interval training. They were in town for a conference, and wanted to take part in the program that Coke grants funds to; Troops For Fitness.

[B]WOD[/B]
Followed CF main:
Every 2 minutes for as long as possible complete:

From 0:00-2:00
15-ft. rope climbs, 2 ascents
185-lb. front squats, 2 reps
Continue adding 2 reps to the front squat each interval for as long as you are able.
Subbed rope climbs as I don't have adequte height in my garage....I ran the rope over my squat rack, and did 4 supine rope climbs per 2 ascents.

Finished at 14 minutes plus 8 squats. This one was harder than represented.

[B]Conditioning Part Deux[/B] Led a nother 30 minute session of intervals at the park this time.

[B][COLOR="red"]20150807[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150808[/COLOR][/B]

[B]Conditioning[/B] 35 minutes of interval training. I increased the work interval to :32. Seems the cooler weather, not that mid 90s in cool, allowed everyone to go a while longer compared to previous days.

[B]WOD[/B]
5 KB Romanian DL 50#
5 AKBS
*1 KB Press per arm
*1 Pull Up

*Increase 1 rep per round to 8

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150809[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
3x3 320#

I failed after 1 rep on the third set....Tried to go ATG. :yikes: I think I was a little tender from yesterday's WOD.

[B]Conditioning[/B] Two 2 minute rounds on the heavy bag

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150810[/COLOR][/B]

[B]Active Rest[/B] Light calisthenics and stretching

[B][COLOR="red"]20150811[/COLOR][/B]

[B]Strength[/B] :weight_l:
Push Press
3x4
135, 155, 175#

The last set felt lighter and I lifted much cleaner than in the initial ones....

[B]Conditioning[/B] 35 minutes of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150811[/COLOR][/B]

[B][COLOR="Gray"][U]Workout Addendum[/U][/COLOR][/B]
[B]WOD[/B]
3 rds
10 Club Swipes, rt 20#
5 Single Arm Torch Press, rt
10 Club Swipes, lft
5 Single Arm Torch Press, lft

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150812[/COLOR][/B]

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

[B]WOD[/B]
Mainsite:
5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood

As Rx in 9:18. I could have been faster but slowed down to ensure that my cleans were clean....

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150813[/COLOR][/B]

[B]WOD[/B]
EMOM for 10 Minutes
95# Atlas Stone G2S
5 Atlas Stone Squats [url]https://www.youtube.com/watch?v=vZCLt9DTPdE[/url]

I need to get myself a heavier stone. The 95#er is good but I want more of a challenge sometimes....

[B]Endurance[/B]:run:
Although it was hotter than Hades, I went for a short run. A bit over 2 miles in 18:56.

[B]Conditioning[/B] I still had some juice left for interval training tonight...barely:p 30 minutes of asskickery!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150814[/COLOR][/B]

[B]Active Rest Day[/B]

I've been hydrating like a champ today, visited the chiropractor and iced my knee a bit. I slept pretty decently and feel good. The heat has subsided a tad....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150815[/COLOR][/B]

[B]Conditioning[/B]35 solid minutes of interval training. I have the class at 35:10 work:rest with about 45 seconds between rounds. I'll be vacationing next week, but hope to increase to 40 seconds upon return!:D

[B]WOD[/B]
CFFB Fight Gone Worse

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

50 lb DB Thrusters~ 40# KBs
95 lb Power Snatch
20″ Box jump~ 24" box is all that I have ;)
95 lb Push Press
Row for calories~subbed DUs

Scored 265

The snatches were brutal....GOAT:(

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150816[/COLOR][/B]

[B]REST DAY[/B] I got a jump on my rest day as we will be travelling to Washington tomorrow. :yawn:

Besides, that Fight Gone Worse WOD took a lot out of me!!:yikes:

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150817[/B][/COLOR]
[B]Active Rest Day[/B]
Took the day to get acclimated to Seattle. We walked over 11 miles while sightseeing and shopping. Never realized how hilly Seattle is....

[COLOR="red"][B]20150818[/B][/COLOR]
[B]WOD[/B]
4 rds, 6 ea
Row 45# DB
Snatch
C&P
Squat
12 DUs

[B]Endurance [/B]
We walked around 6 miles today with hills.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150819[/COLOR][/B]

[B]Endurance[/B]We put in about 9 miles of walking today.

[B]WOD[/B]
4 Rds
10 Push Press 90#
10 Front Squats
10 Rows
10 RDL
Plus 2 x 6 minute abs

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150820[/B][/COLOR]

[B]Endurance [/B]:run:
I ran these hilly streets of Seattle. Traffic and hills slowed my pace but that was a blessing.
5k in 32:48.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150821[/COLOR][/B]

[B]REST DAY[/B] :zombie:
Travelling sucks.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150822[/COLOR][/B]

[COLOR="Blue"][B]On 22 August 2007, in a mountainous region of Multaka Iraq, at 00:50 hours the 077 "Jenna" radioed in "going down". On board "Jenna" was her 10 member Scout Platoon and her 4 member Crew on their way back to FOB Warrior after a 28 hour successful mission.
This workout is done in honor of the 14 heroes who were lost that day.
In Loving Memory
Capt. Corry Tyler
Capt. Derek Dobogai
CW2 Paul Flynn
Staff Sgt. Jason Paton
Sgt. Matthew Tallman
Sgt. Garrett McLead
Cpl. Jeremy Bouffard
Cpl. Philip Brodnick
Cpl. Joshua Harmon
Cpl.Nathan Hubbard
Cpl. Jessy Pollard
Cpl. Rickey Bell
Spc. Michael Hook
Spc. Tyler Seideman
Gone, But Never Forgotten![/B][/COLOR]

[B][COLOR="Black"]Homemade Hero WOD[/COLOR][/B]
[B]Jenna 077 Tribute[/B]
Begin with 8 Burpees, then
2 RFT
22 Floor Release Push Ups
22 Sit Ups
22 American KBS 35#
22 Press 35# (11 each hand)
22 Squats 135#
22 Double Unders
22 Dips
22 Flutterkicks
22 Lunges
22 High Pulls 35#
22 Knees to Elbows
22 Ball Slams 10#
22 Pull Ups
22 KB Snatches 35# (11 each hand)
32:40 to complete

I served with most of these fine Men, and it was an honor to sweat and cry through this workout!! Salute!

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150823[/B][/COLOR]

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

[COLOR="red"][B]20150824[/B][/COLOR]

[B]REST DAY[/B]

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150825[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]
5 RFT
10 AKBS 50#
10 Goblet Squats
5 Pull Ups

6:42

[B]Strength[/B]:weight_l:
Front Squats
3x4 205#

KB Press
4x20 Alternating Press 40# per

[B]Conditioning[/B] 30 minutes of interval training with 40:10 splits

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150826[/COLOR][/B]

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]

50 DUs plus 10 95# Hang power cleans
40 DUs plus 20 95# Hang power cleans
30 DUs plus 30 95# Hang power cleans
20 DUs plus 40 95# Hang power cleans
10 DUs plus 50 95# Hang power cleans

18:36

[B]Conditioning[/B] Just under 40 minutes of interval training tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150827[/COLOR][/B]

[B][I]1 minute single unders, shoulder mobility exercises and 10 pull ups[/I][/B]

[B]WOD[/B]
4 rds
20 Gamma casts 25#
20 Shoulder swings 20#
20 Band row/dumbbell punch combo #20

[B]Endurance[/B] 6x20 DUs

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


[B][COLOR="red"]20150828[/COLOR][/B]

[B]Active Rest Day[/B]

I'll be visiting the chiropractor today, doing some light yoga, hydrating and stretching. I may go for a walk also....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150829[/COLOR][/B]

[B]Conditioning[/B] 37 minutes of interval training

I almost lost my motivation to workout after lunch.....I felt very lethargic but dug deep and got to it.

[B]WOD[/B]
25 Minute AMRAP
6 Sledgehammer strikes 20#
10 K2E
6 AKBS 50#
10 Prisoner lunges
6 Butterfly sit ups
10 Back extensions
6 Box jumps 24"
Completed 8 rds.

[B]Auxillary Work[/B]
I posted about the Functional Patterns guy a while back but find some of his workouts useful. He can still be a nuisance and hate on Crossfit but I will use what I see fit for myself...
I did 4 rds of 5 each side of these. Subbed resistance bands for cable machine

[url]https://www.facebook.com/FunctionalPatterns/videos/vb.127542133986059/918475478226050/?type=2&theater[/url]