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Re: Mike's Mad Log
[B][COLOR="Red"]20180212[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="Red"]20180213[/COLOR][/B] [B]Endurance[/B]:run: Set out to do a log run this morning. I was thinking 8-10 miles would be sufficient. I ended up running 13.1 after the seed was planted in my head. I knew to start slow, but it was difficult to maintain a slower than normal pace. Finished in 2:09:11 which was outstanding:pepper: I have to run/walk the last mile but wasn't overly concerned at that point. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180214[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Hansen[/B] 5 RFT 30 KBS, 2 pood 30 Burpees 30 Subbed [url]https://www.youtube.com/watch?v=mVu31D3H7Hw[/url] (WSF) for GHD Sit-Ups [I]Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).[/I] Rest easy, Staff Sergeant Hansen!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20180215[/COLOR][/B]
[B]Team WOD[/B] 40 Minute AMRAP 10 KBS, 1.5 Pood 10 Push Ups 10 Squat Jumps 10 Rows, 70# One team member per movement and switch once all 10 reps are complete by all members. I had a beast of a team and we completed 18 rounds plus 10 reps. :kicking0: [B]HIIT[/B] 2 rounds Perform 3 reps of each exercise one after the other for 60 seconds Jumping Jack Press Push Ups Plank Jack Perform 3 reps of each exercise one after the other for 60 seconds High Knees Jabs Squats Perform 3 reps of each exercise one after the other for 60 seconds Skaters Crossover Crunch Power Knees Perform 3 reps of each exercise one after the other for 60 seconds Lateral Touchdowns [url]https://www.youtube.com/watch?v=MIvbuyrowGQ(WSF[/url]) Uppercuts Cpt. Morgans:rolleyes:[url]https://www.youtube.com/watch?v=rOtpKUS54pk(WSF[/url]) Perform 3 reps of each exercise one after the other for 60 seconds Phantom Ropes [url]https://www.youtube.com/watch?v=NnT78Ju2a-A(WSF[/url]) Push Press Sit Ups Finisher 3 rounds 30m Sprint 15m Walking Lunges 5 Push Ups 15m Recovery walk [B]Mobility and Stability[/B] Scap Drills [url]https://www.youtube.com/watch?v=_5sBqtjkUzc[/url] (WSF) Foam Roller Shoulder External Rotation [B][COLOR="Red"]20180216[/COLOR][/B] [B]Recovery[/B] Paid a visit to the chiropractor which was long overdue. Felt much better afterwards!! Pulled out my TENS unit and worked on my shoulder for a while. [B][COLOR="Red"]Administrative Note[/COLOR][/B] 23:30 was completion time for Hero WOD Hansen on 20180214. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180217[/COLOR][/B]
[B]Endurance[/B] :run: Quick run this morning to shake off some soreness. 1.5 miles in 12:33. [B]WOD[/B] For Time 20 Burpees 30 Goblet Squats, 45# 40 Sit Ups 50 Offset Pendulum Swings [url]https://www.youtube.com/watch?v=tX2A_LpeYAw(WSF[/url]) 60 Double Unders 400m Suitcase Carry 60 Double Unders 50 Offset Pendulum Swings 40 Sit Ups 30 Goblet Squats 20 Burpees 20:50 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180218[/COLOR][/B]
[B]Active Rest Day[/B] Went to the rodeo, and walked about 11k steps throughout the day. [B]Mobility[/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release [B][COLOR="red"]20180219[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Landmine Chest Press [url]https://www.youtube.com/watch?v=qPM0pvuvITE[/url] (WSF) 35#x10 70#x10 85#x10 100#x10 Superset 3x10 Single Arm Band Rows 3x7 "Blast Strap" Pull Ups [url]https://www.youtube.com/watch?v=wA5Irwq5atc[/url] (WSF) 3x10 Angled Band Press [url]https://www.youtube.com/watch?v=KaX6eqmb2qk[/url] (WSF) 3x :20 Band Pull Down Iso Hold Deadlifts 5x135# 3x225# Work Set 3x3 335# |
Re: Mike's Mad Log
[B][COLOR="Red"]20180220[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Hidalgo[/B] For Time 2 Mile Run 2 Minutes Rest 20 Scaled to Cleans, 135# 20 Box Jumps, 20" 20 Overhead Walking Lunges, 35# plate 20 Box Jumps 20 Squat Cleans 2 minutes Rest 2 mile Run Wear a weight vest, 20# [I]U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, WI, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in the country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen. [/I] Completed in 58:30. Rest easy, Sir!! [B]Mobility[/B] SmashweRx Bicep Tendonitis Hack [url]https://www.youtube.com/watch?v=gvc38XBYwlE[/url] (not WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180221[/COLOR][/B]
[B]Conditioning[/B] 35 Minutes of HIIT [B]WOD[/B] 10 Rounds 20 Double Under 20 Squat Clean, 30# 20 Overhead Lunges Every two rounds, complete 5 Tuck Jumps 32:15 [B]Mobility[/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release [B][COLOR="red"]20180222[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Back Squats 3x5 315# Auxiliary Work Superset 3x5 Front Squat, 255# KB Romanian Deadlift, 80# [B]WOD[/B] For Time 365m Run 31 HRPU 28 Single Leg Deadlifts, 35# 31 Sit Ups 30 Rear Step Rotational Goblet Squathttps://www.youtube.com/watch?v=gDoV2UrVix4(WSF) 31 Burpees 30 Otis Sit Ups 31 Rows, left 31 Rows, right 30 Sit Throughs 31 OHS 30 High Pulls 31 V Ups 365m Run 20:10 [B]Conditioning[/B]30 Minutes of Interval training; descending time intervals of 60:10, 45:10, 30:10, 20:10 and 10 burst. We did for rounds. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180223[/COLOR][/B]
[B]REST DAY[/B]:yawn: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180224[/COLOR][/B]
[B]WOD[/B] For Time 30-25-20-15-10 Wall Balls, 20# G2O, 30# Sit Up Push Up, then 800m Run w/ ball 19:55 [B]Circuit Training[/B] 1-10 Push Ups 10-1 Goblet Squat, 30#, then 5 Burpees 1-10 C&P, left and right 10-1 Lunges, then 5 Tuck Jumps 1-10 Row, left and right 10-1 Sit Ups, then 5 Box Jumps 1-10 DB Swing, left and right 10-1 Dips, then 5 Heismans [url]https://www.youtube.com/watch?v=xMD06kfDZHE[/url] (WSF) 24:40 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180225[/COLOR][/B]
[B]Endurance[/B]:run: My daughter and I ran the Chocoholic Frolic 10k this morning. It had a great course but my Papago didn't begin tracking until about half a mile in, so my pace was way too fast. Once it was tracking, I had to regain a good pace. I finished in 54:19 while my kid clocked 1:19:00; only her second 10k. |
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