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

Michael A. Jones 03-31-2015 07:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150330[/COLOR][/B]

[B]Strength[/B]:weight_l:
Bench Press
10x 135
8x 155
6x 175
4x 195
2x 215

[B]Conditioning[/B] 2 rds on the heavy bag. Each round was 2:00, then 80 single unders and 20 KTE.

Worked out early and went to the chiropractor. I was long overdue for an adjustment. It felt so damned good!! I feel so much better!!:pepper:

[B][COLOR="red"]20150331[/COLOR][/B]

[B]Endurance[/B]:run:
I ran a bit over 3 miles in 26:47. My first mile sucked but found a nice rhythmn to finish off.

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

Michael A. Jones 04-01-2015 07:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150401[/COLOR][/B]

A friend and I were joking about not skipping leg day...Then, I looked through my log and realized that I was, in fact, skipping leg day a lot:icon_spee

[B]Strength[/B] :weight_l:
Squats
I resorted to using the V Squat machine to ease pressure off my lower back; chiropractor suggested.

10 270#
8 290#
6 320#
4 340#
2 360#
1 380# and a bonus rep

3 rds Front Squat
10 135#

3 rds RDL
10 80#

20 Lunge steps 80#

3 rds Calf raises
20 225#

[B]Endurance[/B] 1k row in 3:56

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

Michael A. Jones 04-02-2015 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150402[/COLOR][/B]

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

[B]WOD[/B]

3 rds
:30 x6
Complete chain on right, then directly to the left
KBS 50#
C&P
Rack Squat

This was a helluva lot tougher than I thought!! By the end of the first round, I was smoked.....I had to drop to a 40# KB to finish the session. I'm definitely doing this one again though; excellent burn.

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

Michael A. Jones 04-04-2015 08:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150403[/COLOR][/B]

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

[B][COLOR="red"]20150404[/COLOR][/B]

[B]Conditioning[/B] 30 minutes of interval training. I wasn't in he mood to workout, so I left it at that....:shrug:

Michael A. Jones 04-05-2015 06:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150405[/COLOR][/B]

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

My daughter and I worked on some of the Festivus Games WODs.

[B]WOD[/B]
6 Minute AMRAP
6 Power Clean (135/65)
6 Bar Over Burpees

My score: 58 reps, Taja: 47

5 Minute AMRAP

5 Push Press (115/45)
15 Box Jumps (20″)
Rest 1 Minute

Max Double Unders in 1 minute-Me
Max Single Unders in 1 minute-Taja

My score:154, Taja: 200

I'll be working on DUs this week....In addition to some cleans.

Michael A. Jones 04-07-2015 07:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150406[/COLOR][/B]

[B]REST DAY[/B] :snore::crutch00:

I was really lame yesterday, so I payed a visit to chiro. I am so glad that I did!!:pepper: Doc hooked me up with a 10 minute adjustment session.

Took the rest of the day to stretch and apply heat/cold to my lower back.

[B][COLOR="red"]20150407[/COLOR][/B]

I wanted to work more today, but took it easy because I didn't want to undo the progress made by my back adjustmnent.

[B]Conditioning[/B] 35 minutes of intervals and some shuttle sprints

Michael A. Jones 04-08-2015 09:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150408[/COLOR][/B]

[B]Endurance[/B]:run:

Seems like I haven't run in forever....4 miles felt like a 10k race this morning. I still averaged about a 9 min mile though.

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

Michael A. Jones 04-09-2015 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150409[/COLOR][/B]

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

[B]WOD[/B]
4 rds
10 Clubbell Swipes L/R 20#
10 Give & Takes L/R [url]https://www.youtube.com/watch?v=Tzci1wQZy6k[/url] (WSF)
10 Chest Press
5 Front Swings 30#
10 Gamma Cast Squats

I'm really love this training!! Kettles are still my favorite but the clubbells are a close second.

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

[B]Conditioning[/B] Interval training and sprints

Michael A. Jones 04-11-2015 03:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150410[/COLOR][/B]

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

I was so blasted tired that I fell asleep before posting that I was resting...:p


[B][COLOR="red"]20150411[/COLOR][/B]

[B]Conditioning[/B] So glad that I was properly hydrated today. It was brutal during my group's 30 minute interval session. Days like today make me love winter even more.

[B]WOD[/B]
I did a little Festivus Games mini-mashup

5 Minute AMRAP
15 DUs
15 Step Ups
3 plus 5
REST
2 Minute AMRAP
Front Squats 40#
40 reps
REST
2 Minute AMRAP
Push Press 60#
60 reps

Michael A. Jones 04-13-2015 08:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150412[/COLOR][/B]

[B][I]5x135# Bench press and 10 100# resistance band flyes
[/I][/B]
[B]Strength[/B]:weight_l:
Bench Press
3-3-3
185-205-225#

[B]WOD[/B]
5 RFT
10 DUs
5 Bench press 155#
3:33

[B]Conditioning[/B]
10 rds on the heavy bag with 60 ME combos per

[B][COLOR="red"]20150413[/COLOR][/B]

[B]Active Rest Day[/B]

Light yoga and heavy stretching


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