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Re: Mike's Mad Log
[B][COLOR="Red"]20170617[/COLOR][/B]
I was sort of reluctant to workout today as it the anniversary of when I tore my rotator cuff.....:voodoo: I threw on my big-boy pants...my shoulder compression sleeve and got after it. [B]WOD[/B] 36 Minute AMRAP 400m Run 20 Alternating High Pulls 25# 16 Single Leg Deadlifts 8 rounds completed. I was going to push for the ninth but knew my limits, and had plans to honor a hometown hero. [B][COLOR="blue"]Hero WOD[/COLOR][/B] [B]Scotty[/B] Complete as many rounds as possible in 11 minutes of: 5 deadlifts, 275# scaled 18 wall-ball shots, 20# 17 burpees over the bar 3+5 Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time. Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne. Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017). |
Re: Mike's Mad Log
[B][COLOR="Red"]20170618[/COLOR][/B]
[B]Circuit Training[/B] 5 rounds, 45:15 Burpees Suicides Push Ups Plank Jacks [B][COLOR="red"]20170619[/COLOR][/B] [B]REST DAY[/B]:snore: I was tired and my shoulder was bothering me, so I stayed low key....:crutch00: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170620[/COLOR][/B]
[B]Active Rest Day[/B] I just took some more time to listen to my body this week. I did some light stretching, and iced my shoulder a few times. [B][COLOR="red"]20170621[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Monti[/B] 5 rounds for time of: 50 step-ups with 45-lb. barbell, 20-in. box Scaled 95-lb. cleans, 15 reps 50 step-ups with 45-lb. barbell, 20-in. box Scaled 45-lb. snatch pulls, 10 reps Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009. Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole. Completed in 52:00. Until We regroup, SFC Monti!! Rest easy! [B]Mobility[/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 [B]Conditioning[/B] 30 Minutes of HIIT |
Re: Mike's Mad Log
[B][COLOR="Red"]20170622[/COLOR][/B]
[B]Circuit Training[/B] I did an AMRAP with one station acting as Pacer. We did 3 rounds. Pacer- 60m Suitcase Carry 18#, 10 KBS, then return AMRAP 1- 10 Rope Slams + 10 Standing Crunches AMRAP 2- 10 Close Hand PU + 10 Reverse Crunches AMRAP 3- 10 Sandbag hang Cleans 20# + 10 Front Squats AMRAP 4- 10 Band Rows + 10 Lateral Mountain Climbers [url]https://www.youtube.com/watch?v=RNokHXyHraA[/url] (WSF) AMRAP 5- 10 Triceps Kickbacks + 10 Squat Jumps [B]Conditioning[/B] 30 Minutes of Interval Training in 100 degree weather.....:holysheep: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170623[/COLOR][/B]
[B]Endurance[/B]:run: I had planned to run a new stretch of trail for time; it's exactly 4 miles. It is relatively flat and I wanted to establish a PR for 4 miles, but one section was under construction....:( I ran the opposite way which is a bit more hilly but I still managed a 34:26 :kicking0: I wasn't really winded but my legs still ached a little from the week's work. In addition, I hadn't gone along that route for years, so I didn't gauge the terrain as well. Great challenge though! [B]Mobility [/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 |
Re: Mike's Mad Log
[B][COLOR="Red"]20170624[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Cpl Si Miller[/B] 3 Rounds For Reps in 20 minutes In 6 minutes: 800 meter Run Buy-In Then, AMRAP: 12 Front Squats 100# 12 Pull Ups* Then, 1 minute Rest *Some pull ups were completed with assistance band 54-50-36= 140 reps Si was one of the six British Royal Military Policemen who were killed in an incident at Al Majar Al Kabir, Iraq on Tuesday 24 June 2003. They were shot by a mob while on a patrol of police stations. The killing of the Red Caps by an angry mob in the then British-occupied Maysan Province of southern Iraq, remains one of the most controversial episodes involving British troops in that country who were meant to be helping train the emerging Iraqi police force. Also dedicated to Sergeant Simon Hamiltob-Jewell (age 41), Corporel Russell Aston (age 30), Corporal Paul Long (age 24), Corporal Simon Miller (age 21), Lance Corporal Benjamin Hyde (age 23), Lance Corporal Thomas Keys (age 20). [B]Mobility and Strength [/B] :weight_l: Resistance Band Drills Lat Stretches SmashweRX Scapulohumeral Rhythm 2.5# SmashweRX Method #1 SmashweRX Method #2 SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#[url]https://www.youtube.com/watch?v=TnSCBdgIplE[/url] (WSF) #I used my PVC bar with 2.5# for the Lorimer (?) Press. The OH hold was "attempted" with a 10# DB..... |
Re: Mike's Mad Log
[B][COLOR="Red"]20170625[/COLOR][/B]
[B][COLOR="Blue"][B]Hero WOD[/B][/COLOR][/B] [B]Bradshaw[/B] 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders 20:35 Scaled HSPU [url]https://www.youtube.com/watch?v=IlU1nLM8nfs[/url] (WSF) and pull ups [url]https://www.youtube.com/watch?v=xhlReCpAE9k[/url] (WSF) U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert. Until We regroup, Sir!! Arctic Thunder!! [B]Circuit Training[/B] 3 rounds, 45 seconds each Body Saw Planks Glute Bridge, L+R Plank Walk Out [url]https://www.youtube.com/watch?v=nYSYZgGVETI[/url] (WSF) Side Plank with Rotations, L+R Hollow Holds Reverse Butterfly Swim [url]https://www.youtube.com/watch?v=yIrRzBXAf3s[/url] (WSF) 3 laps after round one, 2 after 2nd and 1 on final lap |
Re: Mike's Mad Log
[B][COLOR="Red"]20170626[/COLOR][/B]
[B]REST DAY[/B]:snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170627[/COLOR][/B]
It was PTSD Awareness Day, so I programmed a workout inspired by Bathgate PTSD: [url]https://wodwell.com/wod/bathgate-ptsd/[/url] (WSF) I've battled and won against my depression and anxiety through fitness. I wanted to introduce and educate my class participants on this issue, and how to help anyone suffering from it. [B]WOD[/B] P.T.S.D. (Physical Training Stress Deterrent) AMRAP in 22 minutes 1 min Squats 1 min Push Ups 1 min Jumping Jacks 1 min Sit Ups 1 min DB High Swing 1 min Goblet Lunges 1 min Otis Sit Up 1 min HRPU 1 min Mountain Climbers 1 min Cossack Squats 1 min Skaters 1 min Burpees 1 min Rows 1 min Push Press 1 min Single Leg Deadlifts 1 min Snatches 1 min Goblet Squats 1 min Inchworms 1 min Squat Hold 1 min Buttkickers 1 min Tiger Push Ups 1 min Plank Hold Score is total reps completed of all movements. For Squat Hold and Plank count 1 rep per second in static hold (do not count transition or rest time). My score was 800. [B]Conditioning[/B] 30 minutes of interval training [B][COLOR="red"]20170628[/COLOR][/B] [B]Conditioning[/B] 35 minutes of HIIT [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Red Wings Tribute 3.0[/B] Buy In- 19 Burpees 6 RFT 28 C& Split Jerk 25# 28 Goblet Squats 28 Jackknifes 28 HRPU 28 Tuck Jumps 200m Run 51:11 In memory of the brave men who died in June 28, 2005 during Operation Red Wings: Michael Murphy, Danny Deitz, Matthew Axelson, Jacques Fontan, Daniel Healy, Erik Kristensen, Jeffery Lucas, Michael McGreevy Jr., James Suh, Jeffrey Taylor, Shane Patton, Shamus Goare, Corey Goodnature, Kip Jacoby, Marcus Muralles, James Ponder III, Stephen Reich, Michael Russell, Chris Scherkenbach Rest easy, Gentlemen!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20170629[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20170630[/COLOR][/B] [B][B][COLOR="Blue"]Hero WOD[/COLOR][/B][/B] [B]Hotshots 19[/B] 6 Rounds For Time 30 Air Squats 19 Power Cleans, scaled 115# 7 Strict Pull-Ups 400 meter Run Completed in 47:47. On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battling the 2,000 acre Yarnell Hill fire just south of Prescott AZ. [I]In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23)[/I] [B]Mobility[/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 |
Re: Mike's Mad Log
[B][COLOR="Red"]20170701[/COLOR][/B]
[B]WOD[/B] 6 Minute AMRAP for 6 rounds 6 Burpees 6 Goblet Squats 6 DB Snatch 30# [I]2 Minutes Rest[/I] 4,4,4,4,2 Due to time restraints, we only got through 5 rounds. I tapped during the last round because of mild heat cramps. [B][COLOR="red"]20170702[/COLOR][/B] [B]Active Rest Day[/B] I took the day to stretch, mobilize and hydrate. Luckily, Mary is on vacation...:rolleyes: [B]Mobility[/B] Resistance Band Drills Lat Stretches Corner Stretch Adhesive capsulitis release SmashweRX Method #1 SmashweRX Method #2 SmashweRx Four Shoulder Drills |
Re: Mike's Mad Log
[B][COLOR="Red"]20170703[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: [B][COLOR="red"]20170704[/COLOR][/B] [COLOR="Blue"][B]WOD[/B][/COLOR] [B]4th of July Tribute[/B] 7 Rounds 4 Power Cleans 115# 17 KBS 1.5 pood 30 seconds rest between rounds, then 76 Ball Slams 15# 2:41 for ME Cals on AD- 42 [B]Mobility and Strength[/B]:weight_l: Resistance Band Drills Lat Stretches Banded Serratus Punch, Blue Bands SmashweRX Scapulohumeral Rhythm 2.5#(minus OH press) SmashweRX Method #1 SmashweRX Method #2 Serratus Anterior Press 30# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170705[/COLOR][/B]
[B]Endurance[/B]:run: 5k in 27:35. I ran using the run/walk protocols, and did 4:00/1:00. I held a pace faster than I wanted and the hills annihilated me on the return...:yikes: Lesson learned but that's why we experiment and train;) |
Re: Mike's Mad Log
[B][COLOR="Red"]20170706[/COLOR][/B]
[B]WOD[/B] 5 rounds 10 Bench Press 65# 10 Ring Rows 10 Hand Release Push Ups 5 Strict Pull Ups 30 Seconds Rest between rounds [B]Auxiliary Work, Mobility and Strength [/B]:weight_l: Resistance Band Drills Lat Stretches Corner Stretch SmashweRX Method #1 SmashweRX Method #2 SmashweRX Four Shoulder Drill 4x 10 Kneeling Landmine Press, left and right 65# [url]https://www.youtube.com/watch?v=1ovRm9BdOds[/url] (WSF) 4x 10 Banded Press [url]https://www.youtube.com/watch?v=KUL0El1ucRw[/url] (WSF) 4x 15 second isometric dip [url]https://www.youtube.com/watch?v=6bthzxVWeRs[/url] (WSF) 4x 10 Shoulder Extensions [url]https://www.youtube.com/watch?v=XjHFZrx8YM8[/url] (WSF) 10 Serratus Anterior Press 30# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170707[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Sgt. Michael Smith[/B] For Time 1960 meter Row Then 10 Rounds of: 8 Wall Ball 27 Double-Unders 7 Push-Ups 7 Pull-Ups Then: 2016 meter Run North Dallas CrossFit in Dallas, TX tribute to Sgt. Michael Smith, who was killed July 7, 2016 when a shooter ambushed and fired upon a group of police officers in Dallas, Texas, killing five officers - including Sgt. Michael Smith - and injuring nine others. Two civilians were also wounded. Smith was born October 8, 1960 and served the Dallas Police Department 27 years. I used my Stamina rower, so subbed 8:00 and 220 strokes for 1960m row. I could not find a proper conversion, so I used this as a standard that I found on a rowing blog: [I]The most common race distance in rowing is 2,000m. Elite heavyweight men will do this in around 5 and a half to 6 minutes, elite heavyweight women in around 6 and a half minutes. Mere mortals will achieve around 8 minutes, or half a minute either side depending on sex, weight and fitness.[/I] I considered myself a "mere mortal" in this instance :rofl:, and finished in 49:25. [B]Mobility [/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 |
Re: Mike's Mad Log
[B][COLOR="Red"]20170708[/COLOR][/B]
[B]WOD[/B] AMRAP 30 A completes AMRAP 10 Sit Ups 10 KBS 10 Two Handed KB Hang Cleans B Run 200 m Partners switch positions and alternate run and 15 Burpees every second round. 15 rounds [B]Mobility [/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 [B][COLOR="red"]20170709[/COLOR][/B] [B]Active Rest Day[/B] [B]Mobility[/B] Mobility Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 SmashweRX Lat Smash [url]https://www.youtube.com/watch?v=uSGQF5Pxaus[/url] (WSF) SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#[url]https://www.youtube.com/watch?v=TnSCBdgIplE[/url] (WSF) SmashweRX Trap Fix [url]https://www.youtube.com/watch?v=zhN5bMnED5o[/url] (WSF) Only did the barbell to trap portion |
Re: Mike's Mad Log
[B][COLOR="Red"]20170710[/COLOR][/B]
[B]REST DAY[/B] I did a follow up and actually spoke with my surgeon. We discussed my strength, which was good, adhesion, and where to go from here. He stated that I was in a good position compared to a lot of his patients. He wanted me to continue following SmashweRX and restoring strength; he said it may be slower than I want but progress is progress. |
Re: Mike's Mad Log
[B][COLOR="Red"]20170711[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlifts from Blocks, 4" Warm Up 5x 135# 5-5-3-3-1-1 225-275-305-315-330-345# Deload 10x 225# I was very satisfied with the lifts this morning!! :kicking0: Oh how I have missed one of my favorites.... [B]Mobility and Strength [/B] :weight_l: Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 3x 10 Banded Press 3x 10 Adduction, blue band 3x 10 Abduction, red band 3x 10 each Y, T, A Drills 2.5# [B]Conditioning[/B] 25 minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20170712[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Bench Press 10x3 135# [B]Conditioning[/B] 35 minutes of HIIT |
Re: Mike's Mad Log
[B][COLOR="Red"]20170713[/COLOR][/B]
Due to weather :lightning, my outdoor classes were canceled, so I attended one of my co-worker's sessions. [B]Interval Training[/B] 45 Minutes [B]Circuit Training[/B] 50 Minutes [B][COLOR="red"]20170714[/COLOR][/B] [B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170715[/COLOR][/B]
[B]Endurance[/B]:run: Ran a mile to pace my class, and ensure everyone ran the correct route; about 8:30. [B]Circuit Training[/B] Hurricane Circuit with 40 Minute Clock. Run 100m, then do 10 reps per exercise for three rounds. Take 2 minutes rest, then move to subsequent stations. Ball Slams 20# Bicycle Crunch, left and right Band press, left and right Lateral Squat Walk [url]https://www.youtube.com/watch?v=95zfO5sEUF4[/url] (WSF) Single Leg Deadlift, left and right Shoulder taps I completed two cycles before time expired. [B]Mobility and Strength [/B]:weight_l: Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 3x 10 Banded Press 3x 10 Adduction, blue band 3x 10 Abduction, red band [B][COLOR="red"]20170716[/COLOR][/B] [B]Endurance[/B] :run: 4 mile Tempo run :eek: I tried to hold an 8:30 pace, but fell a bit short on the last mile. Lap times were 8:31 8:30 8:20 8:44 [B]Mobility [/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 |
Re: Mike's Mad Log
[B][COLOR="Red"]20170717[/COLOR][/B]
[B]REST DAY[/B] :yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170718[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]B-1[/B] 3 Rounds for Time 400 meter Run 21 Kettlebell Swings 1.5 pood 15 Knees-to-Elbow 9 Ring Dips [I]Private Benjamin Ranaudo was killed by an anti-personnel explosive device in Afghanistan on 18 July, 2009. He was 22-years-old and a member of the Townsville-based 1st Battalion, the Royal Australian Regiment. He was part of a Mentoring and Reconstruction Task Force in Afghanistan and was killed while on operations north of Tarin Kot.[/I] Completed in 15:40. Rest in peace, Private Ranaudo!! [B]Mobility and Strength [/B] :weight_l: Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 2x 10 second Isometric Serratus Pushdown 3x 10 Suspension Scapular Stabilaztion [url]https://www.youtube.com/watch?v=sTgSVzWmA2U[/url] (WSF) 2x 15 Adduction, green band 2x 15 Abduction, green band 3x 15 D1/D2, red/gray bands 3x5 Seated Press 5# 3x 10 Serratus Press 30# |
Re: Mike's Mad Log
[B][COLOR="Red"]20170719[/COLOR][/B]
[B]Weightlifting[/B]:weight_l: Bench Press 10x3 135# [B]Conditioning[/B] 30 Minutes of HIIT [B]WOD[/B] 40 Minute Running Clock 20-15-10 Wall Ball 15# and Push Up 90 Seconds Rest C&P and Goblet Squats 20# 90 Seconds Rest Box Jumps and Dips 60-40-20 Jumping Jacks and Flutterkicks -Run 400m after all stations are completed, then Rest 3 Minutes Completed the WOD twice with two minutes to spare... [B][COLOR="red"]20170720[/COLOR][/B] [B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170721[/COLOR][/B]
[B]WOD[/B] 10 Rounds 10 Deadlifts 185# 80m Sprint @ 90% A bit more challenging that expected because the 40 meters on return was on an incline....;) Great way to begin the day though. [B]Mobility [/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 |
Re: Mike's Mad Log
[B][COLOR="Red"]20170722[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20170723[/COLOR][/B] [B]Endurance[/B] :run: I met up with a group that plans on training together for the Rock N Roll marathon in December. I hadn't met nor run with any of them, so didn't know what to expect. We agreed upon running 6 miles...... I completed the run in 55 minutes which was about spot on my prediction; haven't run over 5 in a while. Had a great pace, but the incline on the return whooped me...:eek: [B]Mobility [/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 SmashweRX SSFM (Strength, Stability, Flexibility, Mobility)#[url]https://www.youtube.com/watch?v=TnSCBdgIplE[/url] (WSF) [B][COLOR="red"]20170724[/COLOR][/B] [B]WOD[/B] 9 Rounds 8 Hand Release Push Ups 16 Goblet Squats 8 Box Jumps 16 Alternating Snatch 20# per side Rest 90 seconds Cash Out- 400m run |
Re: Mike's Mad Log
[B][COLOR="Red"]20170725[/COLOR][/B]
[B]WOD[/B] Blackjack For Time 20 Push-Ups, 1 Sit-Ups 19 Push-Ups, 2 Sit-Ups 18 Push-Ups, 3 Sit-Ups ...continue this pattern until... 2 Push-Ups, 19 Sit-Ups 1 Push-Ups, 20 Sit-Ups Each round consists of 21 reps 14:45 [B]Conditioning[/B] 30 Minutes of HIIT [B][COLOR="red"]20170726[/COLOR][/B] [B]Conditioning[/B] 30 Minutes of interval training [B]WOD[/B] [COLOR="DarkOrchid"][B]Birthday WOD[/B][/COLOR] My friend Gaylynn celebrated her birthday on Monday, but was out of town, so we brought the party to her...:rofl: Used Lynne as a template and spiced it up with her birthday in the rep scheme and used different movements. GayLynne Buy In- 24 Goblet Squats 7 Rounds for Max Reps KBS 40# Sit Ups Rest 3-5 Minutes between rounds; no more than 5 seconds pause. Cash Out- 1971’ Run (600m) Score 602/380 90/60 90/60 90/80 80/60 90/60 82/60 80/60 |
Re: Mike's Mad Log
[B][COLOR="Red"]20170727[/COLOR][/B]
[B]REST DAY[/B] :zombie: The African dust that blew through S. Texas affected me more than I thought....I've been in a zombie state for the most part. Sneezing, wheezing and coughing the entire day. Just kept hydrated and toughing it out. [B][COLOR="red"]20170728[/COLOR][/B] [B]Active Rest Day[/B] Still don't feel 100% but helped my daughter move to her new place. Luckily, she doesn't have a lot of stuff and it wasn't heavy. Coughing has subsided but still a bit congested. I'm hoping it will run it's course and I can get past this crud! [B]Mobility [/B] Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 SmashweRX SSFM (Strength, Stability, Flexibility, Mobility) |
Re: Mike's Mad Log
[B][COLOR="Red"]20170729[/COLOR][/B]
I was going to run prior to my classes this morning but got a late start....:( [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]GS 24[/B] 4 Rounds For Time (with a Partner) 800 meter Run 50 Wall Balls (20/14 lb) 50 Burpees 50 Pull-Ups Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the pull ups are completed, the partner who ran first moves to the wall balls while the other runs. Alternate each round. [I]Created in memory of fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. "He was a man of courage, strength, dedication, and service to the community and his fellow officers." The San Diego PD invited CrossFitters everywhere to join in honoring the memory of “JD” by participating in this memorial WOD on August 27, 2016. De Guzman – a 16-year veteran of the force – was shot and killed on July 28, 2016 while he and his partner, SDPD Officer Wade Irwin, were on duty in San Diego’s Southcrest community. De Guzman is survived by his wife and two kids. [/I] We made it a team event this morning due to the participant to medicine ball ratio. I teamed with two ladies that were scaling the run, and wall balls; we subbed push ups for pull ups as well. I went Rx sans the pull ups, and we completed the workout in 33:12. Felt that the running cleared my congestion some and I could sweat some of this crud out. [B]Weightlifting[/B] :weight_l: Front Squat Warm Up 5x 135# 3x3 205-235-265# [B]Mobility and Strength [/B] :weight_l: Resistance Band Drills Lat Stretches SmashweRX Method #1 SmashweRX Method #2 2x 10 second Isometric Serratus Pushdown 10 Suspension Scapular Stabilization with 10 second hold 15 D1, red/gray bands 2x10 Press 5# 2x10 Bent Over Lateral Raise#5; followed advice from SmashweRX |
Re: Mike's Mad Log
[B][COLOR="Red"]20170730[/COLOR][/B]
[B]Conditioning[/B] Mary came back, and whooped my tail!!!:eek: 35 minutes of HIIT in the park. [B]Circuit Training[/B] 60:45:30 Seconds each 4 Exercises 1 and a Quarter Sumo Squats 25# Dirty Dogs Butterfly Bridges Pendulum Swings 50# [B][COLOR="red"]20170731[/COLOR][/B] [B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170801[/COLOR][/B]
[B]Endurance[/B] :run: Began the month off with good run!! Threw on my new plate carrier with 10#s and hit the lake for a hard run. Two laps was 2.5 miles and finished in 22:15; averaged an 8:30 mile :highfive: Going to try an incorporate more runs with my vest, and vary intensity and distance. [B]Conditioning[/B] With my class: Intervals 3x 60:30 with three exercises. Each was 10 reps. We completed 4 total intervals. I was going to do a mobilization session, but I helped my kid with her washer and dryer after class and was like :no000000: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170802[/COLOR][/B]
[B]Conditioning[/B] 30 minutes of HIIT [B]WOD [/B] Team WOD 30 Minute Running Clock Each member occupies one station where they will do 30 reps of the given movement. Work progresses down the line in sequence from station 1 to 4 Team completes 200m Run, then continues AMRAP. The four stations are C&P, Push Ups, Sit Ups, Lunges My team completed 4 rounds and we were deep into round five but clock chimed us out; no one finished their fourth movement. [B][COLOR="red"]20170803[/COLOR][/B] [B]REST DAY[/B] Traveling to Vegas... [B][COLOR="red"]20170804[/COLOR][/B] [B]WOD[/B] 3 rounds 2 Deadlifts 295# 20 Sit Ups [B]Weightlifting[/B]:weight_l: 5x5 Power Cleans 135# |
Re: Mike's Mad Log
[B][COLOR="red"]20170805[/COLOR][/B]
[B]REST DAY[/B] My knees were hurting something fierce, so I took the day off. I think it's the walking across town daily... [B][COLOR="red"]20170806[/COLOR][/B] [B]Circuit Training [/B] Hurricane Circuit 3x Sprint on treadmill @ 8.5 mph 10 Snatch per side 30# 1 minute rest 3x Sprint @ 9 mph 10 Dips 10 Goblet Squats 55# 1 minute rest 3x Sprint @ 10 mph 10 Pull Ups 10 Sit Ups [B]Mobility and Strength [/B] :weight_l: Lat Stretches SmashweRX Method #1 SmashweRX Method #2 SmashweRX Method Lat Smash 2x 10 D1/D2 5# on pulley 3x10 Seated Press 5# 3x 10 Serratus Press 40# |
Re: Mike's Mad Log
[B][COLOR="Red"]REST DAY[/COLOR][/B]:yawn:
Returned from vacation and ready to resume working out on a regular basis. |
Re: Mike's Mad Log
[B][COLOR="Red"]20170808[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]TK[/B] As Many Rounds as Possible in 20 minutes 8 Strict Pull-Ups 8 Box Jumps, 36 in 12 Kettlebell Swings, 2 pood [I]U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. [/I] Scaled the box jumps to 26" due to ceiling height, and completed 9+6. [B]Endurance[/B]:run: 1 mile post WOD in 8:36. |
Re: Mike's Mad Log
[B][COLOR="Red"]20170809[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Dee[/B] 4 Rounds For Time 40 Squats 30 Hand-Release Push-Ups 20 Burpees 400m Run [I]On August 9, 2016, Tennessee Bureau of Investigation (TBI) Special Agent De’Greaun "Dee" Frazier was shot and killed in the line of duty during an undercover drug operation in Jackson, Tennessee. Agent Frazier leaves behind a wife and two children. He devoted his life to protecting and serving his community. [/I] Couldn't find a reference for completion times, so I looked at 7 minutes per round.... I finished in 30:54. [B]Conditioning[/B] 40 minutes of HIIT |
Re: Mike's Mad Log
[B][COLOR="Red"]20170810[/COLOR][/B]
[B]Conditioning[/B] 30 Minutes of HIIT followed by some sprints [B][COLOR="red"]20170811[/COLOR][/B] [B]REST DAY[/B] :yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170812[/COLOR][/B]
[B]WOD[/B] 28 Minute AMRAP 28 Mountain Climbers 14 KB Core Halos 40#[url]https://www.youtube.com/watch?v=TAkPR6XrOR4[/url] (WSF) 1 Round of Helen 5 rounds + Mountain climbers, Core halos and 3 KBS [B]Weightlifting[/B]:weight_l: 5x10 Floor Press 60# [B][COLOR="red"]20170813[/COLOR][/B] [B]Conditioning[/B] 30 Minutes of Hurricane Training [B]Endurance[/B]:run: 2.5 miles in 25:29 Used an interval format and ran by the Borg Scale of Perceived Exertion. I had forgotten my watched, so ran for 120 steps, then walked for 120. Ran at about a 7 and walked at a 3-4. [B]Mobility and Strength [/B] :weight_l: Resistance Band Drills Lat Stretches 2x 10 second Isometric Serratus Pushdown 2x10, each Banded Abduction/Adduction 2x10 Press 8# 2x10 Pull Throughs [url]https://www.youtube.com/watch?v=9FUlN6YokbQ[/url] (WSF) 2x10 Banded Serratus Punch [url]https://www.youtube.com/watch?v=QYpHb3tg9OU[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20170814[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20170815[/COLOR][/B]
[B]Endurance[/B]:run: 7 miles in 1:14:38 with a 10# plate carrier..... [B][COLOR="red"]20170816[/COLOR][/B] [B]Conditioning[/B] 40 minutes of interval training [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Feeks[/B] 2-4-6-8-10-12-14-16 Reps For Time 100 meter Shuttle Sprint Dumbbell Clusters (65/45 lb) Start with 2 shuttle sprints and 2 dumbbell “clusters” (squat clean into a thruster), then do 4 of each, then 6, etc. until the round of 16 is completed. [I]Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.[/I] We modified due to time constraints and athlete fitness; class hates running:rofl: Rounds of 2-4-6-8 were 200m runs with Clusters, left and right Rounds of 10-12-14-16 were 400m runs I finished in 21:05. |
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