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

Michael A. Jones 11-07-2016 08:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161106[/COLOR][/B]

[B]Mobility[/B]
Flexion, and abduction pulley drills x3.


[B][COLOR="red"]20161107[/COLOR][/B]

[B]Mobility[/B]
Flexion, and abduction pulley drills x2.

Michael A. Jones 11-09-2016 10:16 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161108[/COLOR][/B]

[B]Mobility[/B]
Flexion, and abduction pulley drills x2.

[B]WOD[/B]
10 rounds
1 Minute AMRAP with 30 second rest between rounds
6 Step Ups 20"
6 Lateral Box Step Overs
6 Seated Leg Tucks

Reps were: 7, 14, 14, 15, 14, 18, 18, 18, 16 and 18

I got more reps after switching sequence of first two movements; faster transition.

[B][COLOR="red"]20161109[/COLOR][/B]

[B]Mobility[/B]
Flexion, and abduction pulley drills x2.

[B]WOD[/B]
20 Minute AMRAP
10 Box Squat Jumps
20 Flutterkicks
10 Single Leg Deadlifts
20 Scapular Retractions (BW)

11 minus retractions

I added the scapular exercises to better incorporate some rehab into my workouts.

Michael A. Jones 11-09-2016 10:32 AM

Re: Mike's Mad Log
 
Omit:icon_spee:shrug::icon_spee:shrug::icon_spee

Michael A. Jones 11-10-2016 09:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161110[/COLOR][/B]

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

Michael A. Jones 11-11-2016 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161111[/COLOR][/B]

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

Michael A. Jones 11-12-2016 05:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161112[/COLOR][/B]

[B]Endurance[/B] :run:
1.2 mile power walk in 18:39

[B]WOD[/B]
Fright Flight
7rds
Every 2 minutes AMRAP
5 Stair Jumps
Flight Sprint
20 Flutterkicks
30 seconds rest between AMRAP

3+sprint
3+sprint+14
3+sprint+5
3+sprint
3:(
3+sprint+5
3+sprint+18

Michael A. Jones 11-13-2016 06:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161113[/COLOR][/B]

[B]Mobility[/B]
Flexion, and abduction pulley drills x3.

[B]WOD[/B]
10 Alternating RFT
20 Box Toe Taps 20"
5 Assisted Pistols
20 Extended Pike Crunch

9:50

I used my rings for stability while doing the pistols. my quads will thank me tomorrow:rolleyes:

Extended pike crunch is similar to standing pike but extend leg rearward, then forward to crunch and hands are at ones side.....

Michael A. Jones 11-15-2016 08:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161114[/COLOR][/B]

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

PT went rather well for me. ROM has increased and therapist gave me new exercises including one for strength.

5 Minutes of Seated Pulley Flexion and Abduction:evilsmile
5 Minutes of Unloaded Scaption
2x 20 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction:yikes:
Supine Wand Flexion

[B][COLOR="red"]20161115[/COLOR][/B]

[B]WOD[/B]
Upstairs
6 RFT
10 Lateral box jump overs
4 Flight Walks with 40# sandbag
10 Sandbag Squats

12:15

Rest 1 minute, then 2 minute ME sit ups on Step360.
62 Sit Ups

Michael A. Jones 11-17-2016 08:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161116[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
Another successful day at PT. ROM has increased with regards to abduction!!

5 Minutes of Seated Pulley Flexion and Abduction
5 Minutes of Unloaded Scaption
2x 20 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion

[B]WOD[/B]
Stair Master
20 minute running clock
30 second hollow hold, then
Every 2 minutes
3 Lateral Stair Bounds
3 Hopscotch Ascents

[B][COLOR="Red"]20161117[/COLOR][/B]

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

I had my second follow up with my surgeon this morning. We went over some things, and he cleared me to ditch the arm sling!!!:thanx:

I wanted to rush home and workout but chose to relax and recup some. I went to Academy and bought a shoulder brace for some support without the bulkiness of that sling.

Michael A. Jones 11-18-2016 12:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161118[/COLOR][/B]

[B]WOD[/B]
12 rounds for Calories
12 Pulls on C2
12 Box Jumps 24"

Score is total cal: 53

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

I didn't mean to workout prior to therapy but wanted to beat the lunch crowd...Made some more strides today. Increased weight on scaption exercise and felt more mobile on the ladder while abducted.

5 Minutes of Seated Pulley Flexion and Abduction
5 Minutes of Loaded Scaption 10#
3x 15 Shoulder Blade Squeezes
3x 30 second Hold Seated Flexion-Abduction-External Rotation Stretches
Wall Ladders- Flexion and Abduction
Supine Wand Flexion


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