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Michael A. Jones 08-31-2015 05:08 AM

Re: Mike's Mad Log

5k, on the track, in 26:46. Kept a steady pace but the last 800m was rough.

3 rds
10 Decline Push Ups
5 Pull Ups
5 Bench Press 185#


[B]Active Rest Day[/B]
I never made it to chiro the other day, so it's at the top of my list. My hips feel out of wack.....I'll do a brisk walk around the shopping center prior to going in to limber up. My quads are a bit sore and my entire torso is following the last few workouts.

Michael A. Jones 09-01-2015 07:14 PM

Re: Mike's Mad Log

[B][I]Active stretching, 5x135 and 5x225# warm up on back squat[/I][/B]

[B]Strength[/B] :weight_l:
5x3 Squats

[B]Auxilliary Work[/B]
4x10 RDL 115#

3 rds
KBS Ascending/Descending Ladder
5 Reps each

I decided to run a miles after my strength work and WOD....:smiley_ev Still was able to muster a 7:51 mile!!

[/B] 35 minutes of interval work

Michael A. Jones 09-02-2015 07:38 PM

Re: Mike's Mad Log

I moped around for the better part of the day....I felt drained and in some pain; lower back was giving me issues.
I did some mobility work and rolling but nothing was helping, so I had decided not to workout today. But, I found a spark at class tonight and ran with it!!:pepper:

[B]Conditioning[/B] Interval training for 36 minutes

22 Minute AMRAP
10 Partner Wall Ball
10 Team Push Ups
10 Partner Wall Ball
120m Team Run

My partner and I finished with 9 rds.

Michael A. Jones 09-03-2015 07:58 PM

Re: Mike's Mad Log

Went back to the chiro office to get another adjustment. Boy did it work!!
[B][I]CFWU x1[/I][/B]

KB Split Jerk
Ascending/Descending Pyramid 70#
3-6-9 per arm
-Rest 2 Minutes-
3x10 Two Handed KB C&P [url][/url] (add press) WSF
-Rest 2 Minutes-
3x5 Ballistic Bands [url][/url] WSF)
3x5 Pull Ups

30 minutes of interval training and some sprints

Michael A. Jones 09-05-2015 07:54 PM

Re: Mike's Mad Log

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


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

8 Box Jumps 24"
10 Ball Slams 20#
-Rest 2 minutes-
20 Gamma Cast 35#
20 Ball Slams
20 DUs
-Rest 2 minutes-
20 Sandbag G2S 70#

Michael A. Jones 09-06-2015 04:01 PM

Re: Mike's Mad Log

[B]Conditioning[/B] Went out to support one of our new instructors Mary. She ran a solid interval class!! 30 minutes of asskickory!

40 Minutes of ciruit training with Mary

Michael A. Jones 09-07-2015 05:28 PM

Re: Mike's Mad Log

[B]REST DAY[/B] No labor on this Labor Day....:yawn:

Michael A. Jones 09-08-2015 08:20 PM

Re: Mike's Mad Log

[B]Endurance[/B] :run:3 miler in 26:55. Not too bad considering I haven't run consistently and this was conducted at 5 a.m. this morning.:)

Michael A. Jones 09-10-2015 07:10 PM

Re: Mike's Mad Log

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

I recently read about the death of a Crossfit trainer. What was significant was that she was a young Veteran that took her own life after suffering from PTSD. It really hit home because I suffer from PTSD and fought depression a few years back.
It saddens me when I her things like this. We lose so many and never realize the inner demons that folks deal with without showing any signs; I know because I was/am one.
So, my WOD was in honor of this young woman and all the suffer on the inside. It was awesome to see the community's outreach too!!

[url][/url] (WSF)

As Rx'd- 19:36

Rest easy, Becky!!


[B]Active Rest Day[/B]

Michael A. Jones 09-13-2015 09:20 AM

Re: Mike's Mad Log

My daughter and I participated in the San Antonio 110 9/11 Memorial Climb at the Tower of the Americas. Scaled over 1900 steps across two ascents in 1:30; equaled approximately 2.2 miles.

[B]Endurance Part Deux[/B] :run:
Team RBW San Antonio conducted a 9/11 Moving FlagTribute were we relayed Old Glory from VFW Post 76 to the Alamo and back. The event went from 7 a.m. to 7 p.m.
I ran one leg after the 9/11 climb for just under 2 miles.

[B]REST DAY[/B] Just because.....:p:snore:



3 rds
6 KB Squat Clean Thrusters 80#
10 AKBS 50#
10 Goblet Lunges
30 Butterfly Sit Ups

10 m Murder Drill :smiley_ev
With a 1 minute clock, run 10 meters, resting for the time remaining in the minute. Next, run 20 meters, resting for the remainder of the minute. Keep adding 10 meters until you can’t beat the clock.

I made it to 110m.....No doubt could have continued but cut it short.

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