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-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 02-18-2017 03:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170218[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
100m Run
15 Wall Balls 20#/10' target
5 Burpees Over Ball
1 Minute Rest

13 rds + Run


[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

Michael A. Jones 02-19-2017 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170219[/COLOR][/B]

[B]Conditioning[/B]

Tabata Intervals at the park with Mary.


[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

Michael A. Jones 02-20-2017 09:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170220[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

I also did some foam rolling, and stretching.

Michael A. Jones 02-22-2017 09:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170221[/COLOR][/B]

[B]Endurance[/B] :run:

Put my mind to it, and ran 8 miles!! It was an ideal day with temp in the mid 60s, gentle breeze and sunny.

I had planned to run 10 minute miles but couldn't downshift to that pace....I average about a 9:20 :highfive: With that said, I set a 10k PR of 58:28.

I'd like to be able to run a bit slower so I can go the distance in a half marathon; more practice coming soon.

[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

[B][COLOR="red"]20170222[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
30 Rebounders, red ball
30 Wall Push Ups

[B]Conditioning[/B] 35 Minutes of HIIT

[B]WOD[/B]
Spicy Marguerita
50 RFT
1 Burpee
1 Push Up
1 Jumping Jack
1 Sit Up
1 Body Thruster

I know my crowd, so handstands were out the door! I replaced them with a bodyweight thruster. Awesome workout but no one liked the thrusters....:smiley_ev

I completed it in 16:08. Doing a true Burpee slowed my time but I loved the adrenaline rush!!! :pepper:

Michael A. Jones 02-23-2017 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170223[/COLOR][/B]

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

Michael A. Jones 02-24-2017 03:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170224[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, red ball

[B]WOD[/B]
1 minute each ME for reps for 3 rounds
Lateral Box Jump Overs
Slam Ball Ground to Over Shoulder 40# [url]https://www.youtube.com/watch?v=7SEMROJBUe8[/url]
Butterfly Sit Ups
Push Ups
Ring Rows
Lunges
30 Seconds between each

Reps were 136-142-152

Michael A. Jones 02-26-2017 05:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170225[/COLOR][/B]

[B]WOD[/B]
18 RFT
10 Split Jerks 25#
20 Double Unders
10 Box Jump 24"
Run 100m
30 Second Rest

43:00 :yikes:

[B]Conditioning[/B] 30 Minutes of Interval Training at class.

[B]Endurance[/B]:run:
My daughters and I participated in our third Glow in the Park run. [url]http://nsplit.com/find-event/[/url]

I finished in 25:50 with a nasty calf cramp....:crutch00: It was one of my faster times in recent months though.

[B][COLOR="Red"]20170226[/COLOR][/B]

[B]Conditioning[/B]
Interval Training at Mary's class went like this:

2 minutes on with equal rest

Burpees-Push Ups- KBS-Jumping Jacks-Plank

[B]Circuit Training[/B]
Chipper Style
50 Burpees
50 Push Ups
50 Skier Swings 50#
50 Sit Ups
50 Single Unders ( I did 25 DUs) :rolleyes:

[B]Mobility[/B]
Mary took us through several drills, and stretched.

Michael A. Jones 02-28-2017 09:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170227[/COLOR][/B]

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

[B][COLOR="red"]20170228[/COLOR][/B]

[B]Mobility and Strength[/B]:weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball

[B]WOD[/B]
AMRAP 28
28 4 Count Flutterkicks
28 DB Clusters 35#

8+28

Michael A. Jones 03-01-2017 09:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170301[/COLOR][/B]

[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

[B]Weightlifting[/B]:weight_l:
Front Squats
4x3 205#

First time going for more weight in a long while....I hadn't realized how much muscle loss I had in my shoulders.:holysheep: It wasn't painful but definitely uncomfortable.

[B]WOD[/B]
EMOM for 12
10 Alternating DB Snatch 25#
R.A.T. (remaining allocated time) ME Tuck Jumps
Rest 5 Minutes, then
10 RFT
10 DB Clusters 25#
10 Turkish Sit Ups

12:40

Michael A. Jones 03-04-2017 09:42 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170302[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball


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