Re: Mike's Mad Log
 

[B][COLOR="Red"]20150204[/COLOR][/B]

[B]WOD[/B]
4 rds
6 Bench press 185#
10 Ball Slams 20#
6 Dips

[B]Conditioning[/B] 40 minutes of interval training

[B][COLOR="red"]20150205[/COLOR][/B]

[B]Endurance[/B]:run:
Decided to run on a soft patched trail to see how my shins reacted....Managed a comfortable 3.6 miles without pain :kicking0:

[B]WOD[/B]
4 RFT
12 KB Push Press 50#
20 Tire Strikes 20# hammer

4:20

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150206[/COLOR][/B]

[B]Active Rest Day[/B]

I did a lot of hydrating, stretching and played around with a new massage ball. I followed a tutorial on loosening the hamstrings. :yikes:


[B][COLOR="red"]20150207[/COLOR][/B]

Boy was I out of sorts today!!! I did not feel like doing anything.....

[B]Conditioning[/B] Barely made it through 30 minutes at interval class this morning.

I took a power nap thinking that it would help, but nothing....:shrug:

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150208[/B][/COLOR]

[B]Endurance [/B]:run:

Ran a comfortable 2 miles with my daughter to get her ready for our Spartan Race.

[B]Strength [/B]:weight_l:
Squats
4 275#
4 310#
4 345#

Speed Sets
2x5 295#
[B]Auxiliary Work[/B]
3x20 calf raises 135#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150209[/COLOR][/B]

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

[B][COLOR="red"]20150210[/COLOR][/B]

[B][I]Burgener WU and 60 single unders[/I][/B]

[B]WOD[/B]
10 Minute AMRAP
5 KB C&P, left 50#
5 Rack Squats
5 KB C&P, right 50#
5 Rack Squats
12 rds
rest 3 minutes
10 Minute AMRAP
8 Double KBS 40#
8 Snatch
8 DUs
5 rds+8

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150211[/COLOR][/B]

I had my ortho appointment today, so I got my lifting in before hand. Had to get this Ganglion cyst taken care of.....I am not supposed to lift for a week :cool:

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

[B]Strength[/B] :weight_l:
Press
3-3-3-3
95-120-145-170

I felt pretty good for not have been keeping up with this particular lift.

[B]WOD[/B]
3 rds
6 Push press 115#
12 Gamma casts 35#

Really concentrated on form during the pressing. I feel as though I have more shoulder mobility and stressed technique.

[B]Conditioning[/B] I didn't participate as much in class as usual. Limited ROM with this brace on my wrist....:( Still got in about 10-15 minutes worth.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150212[/COLOR][/B]

I got my wrist taken care of. It ached a bit but ice has helped.

[B]Endurance[/B]:run:

I ran an awesome five miler!! I did it along a new stretch of trails along the SA River. Finished in 46:50.

[B][COLOR="red"]20150213[/COLOR][/B]

[B]Active Rest Day[/B] I spent the majority icing my wrist and going through some ROM exercises. It feels a lot better today. :)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150214[/COLOR][/B]

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

[B]Strength[/B] :weight_l:
Deadlifts 4x4
295-315-335-355 (3)f

I couldn't get that last rep.....!!:ranting2: 1) grip sucked 2) hammy locked up a bit and I just couldn't push my hips forward

[B][COLOR="red"]20150215[/COLOR][/B]

[B]Endurance[/B]:run:

I ran a new course today. I found it was a good route but unfinished....

Finished 5k in 27:06

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150216[/COLOR][/B]

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

[B][COLOR="red"]20150217[/COLOR][/B]

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

[B]WOD[/B]
4 rds
250m Row
10 DB Snatch 45#
10 Rack Squats
10 Dips

[B]Auxillary Work[/B] 3x10 Dual Pulley Rows
35-40-50#

[B]Endurance[/B]:run:

I did something that I'm not proud of.....:( I ran on the treadmill.

1.3 miles

[B]Conditioning[/B] Interval training for 30 minutes

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150218[/COLOR][/B]

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

[B]WOD #1[/B]
EMOM for 10 Minutes
15 KBS 70#

I thought this would be rather easy but it was rough. Around minute 6, I felt like stopping but pressed thru.

[B]WOD#2[/B]
Partnered with one of the regulars to class for this one.

6 RFT
10 Push Up
10 Squat
20 DB Snatch
15 Burpee
20 DB C&P
10 Lunge
10 Dips
Partners work from opposite ends of workout, and meet in the middle for Burpees. Proceed to follow on movements after completing burpees.
*Cannot advance until both have completed all Burpees.

I think we finished in 31:52

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150219[/COLOR][/B]

[B]Endurance[/B]:run:
3.2 miles in 29:48

Second mile was slow.....Ran into downtown traffic, and construction. I'll know better the next time I go that route.

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


[B][COLOR="red"]20150220[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150221[/COLOR][/B]

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

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

[B]Strength[/B]:weight_l:
Power Cleans
2-2-2-2
185-190-195-205#

I took it easy to see how my wrist felt. It wasn't too bad, but my for was kind of sloppy....:(

[B]WOD[/B]
Barbell Complex
6 rds, 2 reps each
Clean, Split Jerk, Back Squat, Push Press 135#

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150222[/B][/COLOR]

[B]Endurance [/B] :run:
4 miles in 35:54

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150223[/COLOR][/B]

[B]Active Rest Day[/B]

25 minutes of light yoga, and sat in the sauna after rolling.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150224[/COLOR][/B]

I don't usually get cold but it was really cold for San Antonio this morning....I almost didn't go running. :brrr:

[B]Endurance[/B]:run:
I did pretty well in the cold. Logged 4.55 miles in 41:55. What was weird was that my last mile was my fastest. I felt stiff the entire run but seemed to keep a decent pace and stride wasn't affected as much as I thought.

[B]WOD[/B]
CFFB Conditioning
Complete 4 Rounds for time.

1.5 pd KB Power Snatch Right – 6 Reps
1.5 pd KB OH Farmer Carry Right – 20 Yards
Burpee – 12 Reps
1.5 pd KB Power Snatch Left – 6 Reps
1.5 pd KB OH Farmer Carry Left – 20 Yards
Burpee – 12 Reps

As Rx'd 18:00. I was surprised because I completed it directly after my run...;)

[B]Conditioning[/B] 30 minute block of interval training

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150225[/COLOR][/B]

[B][I]Active stretching and 5x135# bench press[/I][/B]

[B]Strength[/B] :weight_l:
Bench Press
5x5 185#

[B]Auxillary Work[/B] Chest flyes with 100# resistance band

[B]Conditioning[/B]
I did three rounds of 100 punches on th bag this afternoon, and 35 minutes of interal work at class.

I changed the formatting of my class. I'm going to focus more on calorie burn and cardio. I think everyone liked it. :D

Re: Mike's Mad Log
 

[COLOR="Red"][B]20150226[/B][/COLOR]

[B]Endurance [/B] :run:

Ran my fastest three miles since September!!! 25:49 was my time. Broke stride the last 200m, so I could have completed sub 25...

[B]WOD[/B]
4rds
20 Strokes on Body Rower
10 Gamma casts 25# Club
50 Rope slams
10 Dips

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150227[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150228[/COLOR][/B]

[B]Endurance[/B]

My outdoors classes were cancelled, so I attended a 2 hr block of Zumba with the wife. :pepper:

All I can say is damn....:yikes:And, made a mental note to[B] NEVER[/B] wear Nanos to a Zumba class. Just putting that out there.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150301[/COLOR][/B]

[B][I]Active stretching, massage ball massage, 5x185# back squat[/I][/B]

[B]Strength[/B] :weight_l:
Back Squat
3-3-3-3-3
275-295-315-335-350#

The 20# increments had me chicken out on the last set....:( I had the juice for it but had a slight mental block. I'll try to hit a new PR by week's end; hoping to get, at least, 380#.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150302[/COLOR][/B]

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

Did not sleep very well....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150303[/COLOR][/B]

[B]Endurance[/B] :run:
I ran 4.05 miles in 34:31. Fastest time since September! Not any energy left for much more.....:rolleyes:

[B][COLOR="red"]20150304[/COLOR][/B]

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

[B]WOD[/B]
18 Minute AMRAP KB Chain
2 Clean-1 Press-3 Squats using 35, 40 and 50# bells based off this vid:
[url]https://www.youtube.com/watch?v=XmCsVn2QoBc[/url] (WSF)

I completed 18 rds+30#+40#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150305[/COLOR][/B]

[B]WOD[/B]
I did some clubbell work today. Began outside, but the wind was too much...

4 rds
12 Swipes 20#
6 Swings 35#
12 Side Swings 35#
6 Squat Cleans 25#
6 Chest Press 25#
12 Gamma Casts 25#
6 Barbarian Squats 25#

[B]Skills[/B] 15 minutes of DU practice

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150306[/COLOR][/B]

[B]Active Rest Day[/B]

20 minutes of yoga, and used my massage balls today. I worked some tight hammies and my calves.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150307[/COLOR][/B]

[B]Conditioning[/B]Intervals for 35 minutes

[B]Endurance[/B] :run:
I did a 5k Glow Run with the wife and daughter this evening. It was a great time; over 3k participants and my youngest stayed with me the whole time!!:pepper:

We finished in 34:20.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150308[/COLOR][/B]

[B][I]CFWU x1, 5x135# DL and active stretching[/I][/B]

[B]Strength[/B]:weight_l:
Deadlifts 10-8-6-4-2
225-245-265-295-325#

[B]WOD[/B]
4 RFT
20 Sledgehammer slams 20#
10 KBS 40#
5 DL 135#
3:33

[B]Conditioning[/B]
Did some heavy bag work. 2 rds of 2:30 with 30 seconds rest between.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150309[/COLOR][/B]

[B]REST DAY[/B]

I am not certain if it was the change in time or what but I was supper tired.....:yawn:


[B][COLOR="red"]20150310[/COLOR][/B]

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

[B]WOD[/B]
7 Minute AMRAP
21 KB Snatch 40#
15 Push Ups
9 Rack Squats 40#
3 Burpees
Rest 2 minutes and repeat twice. Object was to best the previous rounds.

My scores were: 3rds, 3+21 and 3+21+15+5

A lot tougher than I imagined but an awesome WOD!;)

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150311[/COLOR][/B]

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

[B]Strength[/B]:weight_l:
Push Press
4-4-4
155-170-185#

[B]WOD[/B]
3 rds
6 Sandbag Warrior Swings 30#
6 KB Press 50#
12 Club Swipes 20#

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

[B][COLOR="red"]20150312[/COLOR][/B]

[B]Endurance[/B] :run:
2.3 miles in 20:41

[B]Strength[/B] :weight_l:
Bench Press
4x10 195#

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150313[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150314[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150315[/COLOR][/B]

[B][I]Active stretching and 20 DUs[/I][/B]

[B]WOD[/B]

Today, I completed a Hero WOD in honor of a man that served in my old battalion and was from my hometown. It was easily the longest WOD that I have done but fulfilling. Until we regroup, Sir! Take Arms!!

Clovis
For time:
Run 10 miles
150 Burpee pull-ups

Finished in 1:50:57. I partitioned 1 mile, then 15 burpee pull ups; 10 rds.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150316[/COLOR][/B]

[B]Active Rest Day[/B]

I did some stretching, massage balls and single unders to work through some soreness. It wasn't as bad as I had expected after completing Clovis.


[B][COLOR="red"]20150317 [/COLOR][/B]

[B][I]Burgener WU and 20 DB Snatches 50#[/I][/B]

[B]Skills[/B]

I took around 40 minutes to work snatch balance, snatches and OHS. All three of these movements are a thorn in my paw right now.....I should be dedicating more time to getting them squared away.

At any rate, worked with an empty bar and progressed through each with 65, 95 and 115#.

Also, worked on DUs for about 10 minutes; brought my own rope this time...;)

[B]Endurance[/B] Rowed 1k in 4:08 without pushing it. Looking to get a good pace prior to the Festivus Games.

[B]Conditioning[/B] Intervals for 30 minutes at class tonight.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150318[/COLOR][/B]

[B][I]Dislocates, active stretching and 1 minute singles[/I][/B]

[B]WOD[/B]
4 rds
20 KBS 40#
10 Snatch
10 Rack Squats
10 Club Swipes 25#
20 Barbarian Squats

[B]Endurance[/B]:run:

I wasn't planning to run but saw too many folks at the park putting in miles....It was a short one; 1.2 miles in 10:49.

[B]Conditioning[/B] 35 minutes of intervals. I moved our group up to 7 movements per rd with 32:12 splits on the intervals. Had them panting and sweaty by the end. :D

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150319[/COLOR][/B]

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

[B]Strength[/B]:weight_l:
Power Cleans
2x5 135#
2x5 155#
5 175#
3 185#
I failed 185# after two reps....

[B]WOD[/B]
3 RFT
10 Hang Cleans 95#
5 Pull Ups
2:10

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150320[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150321[/COLOR][/B]

My outdoor classes were canceled due to weather, so I put in some work earlier than usual.....

[B][COLOR="Black"]Strength[/COLOR][/B] :weight_l:
Front Squats
6x2 225#

The first few lifts felt extremely heavy but then I settled in.

[B]WOD[/B]
5 minute AMRAP
5 KB Front Squats 60#
5 DUs
Completed 9+2

[B]Conditioning[/B] 5x100 combos on the heavy bag

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150322[/COLOR][/B]

[B]WOD[/B]
4 rds
12 KBS 70#

[B]Conditioning[/B] Three minute round on heavy bag

Spent the afternoon coaching my daughter on cleans and front squats. She plans to participate in the upcoming Festivus Games. She did really well; I was afraid that being her Dad would interfere in the process but it went smoothly. :)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150323[/COLOR][/B]

[B]Active Rest Day[/B]

Began the day with some light yoga, and active stretching. Got in some additional exercise when I completed some much needed yard maintenance....:p

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150324[/COLOR][/B]

[B]Endurance[/B] :run:

5k in 28:45. I ran at the park which has the second highest point in the county; 1000+ feet. I did two laps including running to the top, then around outer loop.

[B]Conditioning[/B] Intervals for 30 minutes

[B][COLOR="red"]20150325[/COLOR][/B]

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

[B]WOD[/B]
6 RFT
6 DL 185#
10 Sledge slams 20#
4:41

[B]Conditioning[/B] Intervals for 36 minutes tonight. My quads were on fire from my run yesterday...Squats were a :censored: tonight!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150326[/COLOR][/B]

I slacked off for the better part of the day....:( I wanted to workout but couldn't find the drive. I wound up doing a bit during class.

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

[B][COLOR="red"]20150327[/COLOR][/B]

Today is normally a rest day but I felt dirty for not getting a lot in yesterday.

[B]WOD[/B]
8 rds
5 Club Swings 35#
10 Barbarian squats 35#
5 24" Box jumps
50 Rope Slams
10 DUs

Add 5 swings per rd

Re: Mike's Mad Log
 

[B][COLOR="Red"]20150328[/COLOR][/B]

[B]Conditioning[/B] Interval training for 40 minutes

[B][COLOR="red"]20150329[/COLOR][/B]

[B]REST DAY[/B]

I took today to rest because I was working the Siclovia. I woke up early enough but decided agianst getting in a quick WOD.....