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Re: Mike's Mad Log
[B][COLOR="Red"]20120924[/COLOR][/B]
[B]Endurance[/B] After some stretching and 800m jog, I ran 2.07 miles in 19:22 with 20# vest. [B][I]CFWU[/I][/B] [B]WOD[/B] 3 rds 6 C&P 115# 10 KBS 44# 12 box jumps 20" Cooled down with a light 400m jog and stretching. |
Re: Mike's Mad Log
[B][COLOR="Red"]20120925[/COLOR][/B]
I had some planning issues with working out today but resolved them by just doing it.....Had my schedule but promised a friend that I'd accompany her to the gym in the afternoon. [B]Endurance[/B] 10 mile bike ride in 49:37 [B]Conditioning[/B] Went to circuit training with Brisa to keep her motivated. She will be moving soon, and I did not want to leave her hanging. Completed the 33 stations plus 6 in the 1 hour cap. [B]Strength[/B] Deadlifts 5x225 WU 5x260 5x300 5plus1x340 That additional rep took a lot of concentration and willpower. I didn't want to break form, and did not!! :pepper:I was pleasantly surprised that my grip held up....Been having an issue with my thumb for a few days. |
Re: Mike's Mad Log
[B][COLOR="Red"]20120926[/COLOR][/B]
[B][I]CFWU plus 10 KB press 35#[/I][/B] [B]Strength[/B] Press 5x95 WU 5x125 5x145 5plus1x165 [B]WOD[/B] 3 rds 5 PP 115# 5 Plyo PU on medball 10 High pulls 75# Still rather sore from yesterday's circuit.....Was feeling it throughout this training session. |
Re: Mike's Mad Log
[B][COLOR="Red"]20120927[/COLOR][/B]
[B][I]Stretching, 2x40 rope singles, and standing leg curls[/I][/B] [B]Strength[/B] Squats 5x185 WU 5x230 5x265 5 plus 5x300 :holysheep: I was pleasantly surprised that I did 10 full reps with 300#!!!! Didn't overwhelm me and felt fluid. [B]WOD[/B] CFFB WOD 5 RFT 7 BW Squats 7 20" box jumps~1:24 [B]Post WOD[/B] 3 rds 20 KB Russian twists 50# 20 sec planks 20 Reverse crunches |
Re: Mike's Mad Log
[B][COLOR="Red"]20120928[/COLOR][/B]
[B]Active Rest Day[/B]:rofl: My wife convinced me to accompany her to a cardio kickboxing class. Her friend just received her cert, and she had her instructor come out. Great freakin class!!! One hour of asskickory!!!!!!!:pepper: |
Re: Mike's Mad Log
[B][COLOR="Red"]20120929[/COLOR][/B]
[B][I]800 m jog, 40 jumping jacks, 20 squats and stretching[/I][/B] [B]WOD[/B] 4 RFT 20 Single unders 10 Cleans 125# 5 KBS 50# 200m run 7:16 2 MINUTES REST [B]Conditioning[/B] 4 rds on the heavy bag 60:20 |
Re: Mike's Mad Log
[B][COLOR="Red"]20120930[/COLOR][/B]
[B]REST DAY[/B] :yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20121001[/COLOR][/B]
Had a great rest day, and today was such a nice day. It was back to business!! [B][I]800m job, stretching and light calisthenics[/I][/B] [B]Endurance[/B] 8.25 mile bike ride in 42:15; it was a bit faster but I had troubles with my new IPhone. First time that I used my sports app and could stop the time.....:o [B]Conditioning WOD[/B] Decided to shake things up a bit by doing a FGB style workout. I called it "Fight Gone Ackward." My version had 30 second per five stations. Rope Undulations, box jumps, push ups, KTE and squats 135# Finished with 323 reps |
Re: Mike's Mad Log
[B][COLOR="Red"]20121002[/COLOR][/B]
[B]Conditioning[/B] 30 minutes of cardio boxing followed by 30 mintes of ab work. [B]Strength[/B] Deadlifts 3x225 WU 3x280 3x320 1x360* 2x350 *Failed on second pull, so I scaled down 10#s I can tell by today's lifts that my upcoming 5/3/1 workouts are gonna be a beast!!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20121003[/COLOR][/B]
[B][I]Burgener WU, shoulder pass-thrus and stretching[/I][/B] [B]Strength[/B] Press 3x95 WU 3x135 3x155 3x175 [B]Conditioning WOD[/B] 5 minute AMRAP 10 DB press 40# 5 Floor release PU 1 C&P 155# 6 rds |
Re: Mike's Mad Log
[B][COLOR="Red"]20121004[/COLOR][/B]
I'm so glad that Fall is nearing. Cool mornings make for a better run.....Not the blazing heat of South Texas summers:evilsmile [B]Endurance[/B] 3 miles in 25:49 [B]Conditioning[/B] 30 minutes of cardio boxing followed by 30 minutes of ab work. [B]Strength[/B] Squats 3x225 WU 3x245 3x285 3 plus 2x315:pepper: |
Re: Mike's Mad Log
[B][COLOR="Red"]20121005[/COLOR][/B]
[B]REST DAY[/B] :yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20121006[/COLOR][/B]
Began the day with a leisurely 3 mile walk at the Kidney Action Day. Got screened and all the vitals are in order;) [B][I]CFWU[/I][/B] [B]WOD[/B] 3 rds 10 KBS 70# 5 KB Thrusters 50# 10 Hammer strikes 5 KB Thrusters 50# 5 Push ups 5 Ball slams 15# [B]Conditioning[/B] 2 minutes on the heavy bag 2 minutes rope skip 2 minutes on the heavy bag 2 minutes jumping jacks* 1 minute rest and repeat * Second rd I did high knees [B]Endurance[/B] 1 mile time trial~ 7:22 I plan on doing this once a month in order to track any progress. My goal is to get down to a 7 minute mile.....;) |
Re: Mike's Mad Log
[COLOR="Red"][B]20121007[/B][/COLOR]
[B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20121008[/COLOR][/B]
Chilly beginning to my workout. 54 degrees is cold for my area during this time of year. Again, it makes for a pleasant time outside though. [B]Endurance[/B] 12 mile bike ride in 1:07:56. My pace was far slower than usual but I got in a great ride; my legs will thank me later.....:rofl: [B][I]Burgener WU[/I][/B] [B]Skills[/B] 5x5 Cleans 95# I needed to work my quick lifts and technique since I have neglected this movement lately. [B]WOD[/B] 10 power cleans 95# 10 KTE 5 power cleans 115# 10 rocking planks 5 power cleans 135# 20 SU 5 power cleans 155# 20 ab wheel roll outs |
Re: Mike's Mad Log
[B][COLOR="Red"]20121009[/COLOR][/B]
I was feeling really lathargic this morning, so I had to hit the gym before I got down in the dumps. Working out always boosts my mood :pepper: [B][I]10 hip bridges 135#, 2x30 sec rope singles, and stretching[/I][/B] [B]Strength[/B] DL 5x225 WU 5x300 3x320 1x380 [B]WOD[/B] 20 KBS 50# 10 Concentric box jumps 24" 10 DL 275# 1 minute rest 10 KBS 70# 20 Step ups 24" 20 DL 225# I feel a lot better ;) |
Re: Mike's Mad Log
[B][COLOR="Red"]20121010[/COLOR][/B]
It's a great day to be alive!!!! Time to hit the road...:run: [B][I]800m job and stretching[/I][/B] [B]Endurance[/B] 3 mile run with 20# vest in 29:38. My goal was to run sub 30 minutes. My second mile suck, as usual but my last was a monster. I never really payed much attention to the slight grade on the return. It whooped my tail this morning:eek: [B]Strength[/B] Press 5x95 WU 5x145 3x165 1plus2x185 :highfive: [B]WOD[/B] 3 rds 10 weighted dips 70# 5 PP 135#(140,145 progressively per rd) 30 sec rope undulations |
Re: Mike's Mad Log
[B][COLOR="Red"]20121011[/COLOR][/B]
[B][I]30 air squats, 1 minute jump rope and stretching[/I][/B] [B]Strength[/B] Squats 5x225 WU 5x265 3x300 1plus2x335 [B]Conditioning[/B] 30 minutes of cardio boxing 30 minutes ab work |
Re: Mike's Mad Log
[B][COLOR="Red"]20121012[/COLOR][/B]
[B]REST DAY[/B] :yawn: [B][COLOR="red"]20121013[/COLOR][/B] [B]Endurance[/B] 10.23 mile bike ride in 56:07 [B]Conditioning[/B] The wife and I attended a 1 hour XB Kickboxing class with the founder Romeo. He's based out of Vegas and was in town, so his brother's local studios sponsored him. I can tell you that he is a monster!!!! We've attended other classes but he whooped our tails!!:evilsmile Bad *** classes! [url]http://www.shinealternativefitness.com/instructors/romeo-romero/[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20121014[/COLOR][/B]
[B]REST DAY[/B] :pepper: |
Re: Mike's Mad Log
[B][COLOR="Red"]20121015[/COLOR][/B]
It was a great day to go out for a run. I did violate one of my rules and ran over 3 miles. Thought I was an actual runner this morning...:rofl: [B]Endurance[/B] :run: 4.05 miles in 35:43 This wasn't a bad time considering I haven't run over three miles since June. [B]WOD[/B] 3 minute AMRAP, 10 ea KBS 50#, push ups and mountain climbers Rested 1 minute between rds Rd 1~6 Rd 2~5 Rd 3~5 plus 2 KBS |
Re: Mike's Mad Log
[B][COLOR="Red"]20121016[/COLOR][/B]
[B][I]1 minute rope singles, 30 one legged deadlift exercise and stretching[/I][/B] [B]Strength[/B] DL 5x225 WU 5x265 5x305 5plus1x345 I recalulated/adjusted my weights according to last week's pulls. I didn't add the 10# but rather 5# to gauge where I'm progressing. [B]Conditioning[/B] 2-15 minute rds on the heavy bag with alternating squats, jumping jacks, kicks and star jumps every 2 minutes. 1 minute rest between the two rds. |
Re: Mike's Mad Log
[B][COLOR="Red"]20121017[/COLOR][/B]
[B]Endurance[/B] 6 mile bike ride in 29:59 [B]Strength[/B] Press 5x115 WU 5x135 5x150 5 plus 1x170 :yeahthat: I felt really strong on these lifts. I'm glad that I manipulated the weights for this cycle. [B]WOD[/B] I modified CFFB DWOD this morning. I was kind of gassed even though I completed the above training. 2 RFT 3 ground to overhead 185 5 Strict pull ups 10 TTB 4:42 [B]Post WOD[/B] 2 rds 40 sec plank ladders 50 crunches 20 reverse crunches 20 alternating hip raiser, ea leg....best term for them:shrug: |
Re: Mike's Mad Log
[B][COLOR="Red"]20121018[/COLOR][/B]
Today is my B-Day, so I just did my scheduled workout and I will be relaxing the remainder of the day :) [B][I]CFWU minus pull ups and dips, and 1 minute rope jumps[/I][/B] [B]Strength[/B] Squats 5x225 WU 5x235 5x275 5 plus 3x310 |
Re: Mike's Mad Log
[B][COLOR="Red"]20121019[/COLOR][/B]
[B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20121020[/COLOR][/B]
The family and I ran in the Foam Fest Run in Burnet this morning. It was a fun obstacle race!! The wife and daughter completed the 1 mile course; it was their first race, and I ran the 5k. |
Re: Mike's Mad Log
[B][COLOR="Red"]20121021[/COLOR][/B]
[B]REST DAY[/B] I was feeling pretty blah....So, I took the day off and did nothing but stretch and hydrate. [B][COLOR="red"]20121022[/COLOR][/B] [B]Endurance[/B] I hit the park trail and ran 3.14 miles in 26:44. I could have run a bit faster but didn't put enough heart into it.....:shrug: [B]Skills[/B] Burgener WU and took 10 minutes to work OHS technique; 5 minutes with an empty bar and 5 with 95#. I went from snatch balance to squats. I still suck but I have to start doing all of the stuff that I am weak at and/or suck at...:p [I][COLOR="Blue"]"Find your weaknesses, make friends with them, then beat them to death."~Chris Spealler[/COLOR][/I] [B]WOD[/B] 3 rds 3 Front squats 225# 5 Sotts press 35# KBs 7 Squat jumps |
Re: Mike's Mad Log
[B][COLOR="Red"]20121023[/COLOR][/B]
[B][I]2 minute rope singles, 20 one legged deadlift exercise and stretching[/I][/B] [B]Strength[/B] DL 3x225 WU 3x285 3x325 3plus1x365 All of my pulls felt really good. The bonus rep took some effort but I summoned some mojo, and remembered to "turn the light switch on"; a term I heard the other day from Crossfit Journal. I kept everything tight, and the BB close to my thighs. Great cue!! [B]Conditioning[/B] I meant to attend XB class tonight but my youngest was receiving honor roll recognition, so we went to cheer her on. Instead, I did two 8 minute rds on the heavy bag with alternating squats, jumping jacks, kicks and star jumps. |
Re: Mike's Mad Log
[B][COLOR="Red"]20121024[/COLOR][/B]
[B]Endurance[/B] 6.11 mile bike ride in 28:20 [B]Strength[/B] Press 3x95 WU 3x140 3x160 2x180 (failed third rep) 1x175 [B]WOD[/B] 4 Rds 4 DL 235# 8 Press 100# 4 KBS 70# 8 Plate raises 35# |
Re: Mike's Mad Log
[B][COLOR="Red"]20121025[/COLOR][/B]
[B][I]Stretching, reverse hypers and 1 minute rope jumps[/I][/B] [B]Strength[/B] Squats 5x225 WU 3x255 3x295 3 plus 1x325 [B]Conditioning[/B] 30 minutes XB and 30 minutes abs |
Re: Mike's Mad Log
[B][COLOR="Red"]20121026[/COLOR][/B]
[B]REST DAY[/B] [B][COLOR="red"]20121027[/COLOR][/B] I had a very busy day today.....First time that I can recall that I didn't have the time to workout.:( [B]Endurance[/B] 8 mile ride in 46 minutes |
Re: Mike's Mad Log
[B][COLOR="Red"]20121028[/COLOR][/B]
[B]REST DAY[/B] :yawn: [B][COLOR="red"]20121029[/COLOR][/B] Back to business!!! [B][I]800m job and stretching[/I][/B] [B]Endurance[/B] It took all of my motivation to get out and run in the cold....45 degrees is arctic like for San Anton, and I don't care much for running but it's a necessity. 3 miles in 26:21 [B]WOD[/B] I went outside the normal and worked machines this morning. I know how one can get stuck in routine, and routine kills.... Low row- 3x145 Lat pulldown- 3x160 Pull ups 3x5 Torso rotations, 15 ea side- 90, 115, 130 and 150 SU- 3x130 Back extensions- 3x200 |
Re: Mike's Mad Log
[B][COLOR="Red"]20121030[/COLOR][/B]
[B]Endurance[/B] 10.22 miles in 50:45 [B]Strength[/B] Deadlifts 3x225 WU 5x305 3x345 1plus1x385 [B][I] Boss[/I][/B]!! [B]Conditioning[/B] 1 hour of XB and abs |
Re: Mike's Mad Log
[B][COLOR="Red"]20121031[/COLOR][/B]
Happy Halloween!! [B][I]CFWU plus 2 minutes of single unders[/I][/B] [B]Strength[/B] Press 3x135 WU 5x150 3x170 1plus1x190 I surprised myself because I was feeling sluggish all day, and had to drop weight last cycle on this phase of presses. [B]Conditioning[/B] 6rds on the heavy bag 3 min rds:45sec rest |
Re: Mike's Mad Log
[B][COLOR="Red"]20121101[/COLOR][/B]
New month, new limits unveiled..... I began the day with a nice run on one of my favorite trails. I've become very acquainted with the route, and use it to my advantage. Been following some pointers from Active.com on how to be more proficient at running. It seems to me working :D [B]Endurance[/B] 3.06 miles in 26:11 I want to get back to running 5k in under 24 minutes. I'm getting there....My splits were 8:19, 8:23 and 9:00. Work in progress. [B]Strength[/B] Squats 3x225 WU 5x270 3x310 1plus1x345 I've been experimenting with foot placement and some new stretching techniques. I like what I'm seeing thus far:D |
Re: Mike's Mad Log
[B][COLOR="Red"]20121102[/COLOR][/B]
[B]Active Rest Day[/B] 8 rds on the Heavy bag~45:30 During the 30 sec rest period, I knocked out 20 reps of the following per rds: SU, squats, jumping jacks, leg lifts, split squats, crunches, mountain climbers and squat jumps. Finished off with 100 crunches and 50 KTE. |
Re: Mike's Mad Log
[B][COLOR="Red"]20121103[/COLOR][/B]
I went with an odd object workout tonight. I wanted to do something outside my norm... [B][I]CFWU[/I][/B] 4 rds 6 sandbag lifts 85# 4 Atlas stone G2S 95# 60 rope undulations 4 HSPU 40' Farmer walk with two 45# plates |
Re: Mike's Mad Log
[B][COLOR="Red"]20121104[/COLOR][/B]
[B]REST DAY[/B] :snore: |
Re: Mike's Mad Log
[B][COLOR="Red"]20121105[/COLOR][/B]
Very busy day..... [B]Endurance[/B] 8.30 mile ride in 39:32 |
Re: Mike's Mad Log
[B][COLOR="Red"]20121106[/COLOR][/B]
[B]Endurance[/B] 2 minute jog, then a quick 2.01 miler in 16:41. Surprisingly, my second mile was faster than my first. That never happens.....I would still like to get back to my sub 15 minute two milers like when I was in the Army. I'm foregoing deload week again. Not sure if it's really beneficial. I might be looking into trying Stronglifts 5x5 after this next Wendler cycle......I've made a lot of progress(I think) but want to add some more dimension. [B]WOD[/B] 3 RFT 3 DL 315# 5 KBS 70# 7 HSPU 3:52 [B]Conditioning[/B] An hour of XB and abs |
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