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

Michael A. Jones 02-06-2017 09:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170205[/COLOR][/B]

[B]REST DAY[/B]
:yeahthat:

[B][COLOR="red"]20170206[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
5 Minutes Unloaded Scaption 10#
20 x 10 second hold No Money drill, Black band
3 x 10 4 Way Shoulder T Band Drill, Green band
30 Push Ups

Tech checked my ROM and was very pleased. She "guided" me a little further than I could muster but I know my limits now.....

[B]Endurance[/B] :run:

Made a plan to run 6 miles. Looked to do 10 minute miles since it's been a while.
I began too fast but eased it back at mile three; mistakenly stopped my time, so I just restarted a new three miles on return.
Finish time was 59:08.

Michael A. Jones 02-07-2017 09:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170207[/COLOR][/B]

[B]Mobility[/B]

Followed this video for some awesome mobility drills!!:pepper:

[url]https://www.youtube.com/watch?v=bN3MZ7OWwvE[/url]

[B]WOD[/B]
For Time
10 KBS 25#
1 to 12 Ascending/Descending Goblet Squats

18:38

Michael A. Jones 02-08-2017 09:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170208[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
5 Minutes Unloaded Scaption 10#
30 x 10 second hold No Money drill, Black band
3 x 10 4 Way Shoulder T Band Drill, Green band
30 Push Ups

Did several sessions of the band mobility drills during the day. My shoulder is soooooo sore.....but it's working.:evilsmile

Michael A. Jones 02-09-2017 09:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170209[/COLOR][/B]

[B]Active Rest Day[/B]

I had my follow up with my therapist this morning. She was very pleased with progress, and I achieved "our" goal of 150 degrees of flexion!!:pepper:
Admittedly, I have a long ways to go but I take every small victory.

I did some light stretching, and jumped in and out of interval training during class.

Michael A. Jones 02-11-2017 03:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170210[/COLOR][/B]

[B]Endurance[/B]:run:

4 mile run in 36:32

[B]Mobility[/B]

Resistance band drills

[B][COLOR="red"]20170211[/COLOR][/B]

[B]Hero WOD[/B]
[B][COLOR="RoyalBlue"]Moszer[/COLOR][/B]
9 RFT
300 meter Run
6 Squats
6 Modified Pull Ups
6 Box Jumps
6 Burpees
6 Sit Ups
6 Lunges
6 KBS 40#
In honor of Fargo police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspectís son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

Completed in 33:30

[B]Mobility[/B]
Resistance Band Drills
Doorway/Corner Stretch [url]https://www.youtube.com/watch?v=GlIhWTUUYPg[/url] (WSF)

Michael A. Jones 02-12-2017 01:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170212[/COLOR][/B]

[B]Conditioning[/B]
My friend Mary killed us this morning during interval training!!! :eek:

5 rds each
Partner 1- B-Ball court suicide
Partner 2- Plank
-Rest-
10-1 Push Up and Squat
Sprint
-Rest-
AMRAP 10
20 Heel Touches
30m Sprint
30m Walking Lunges
30m Sprint
5 Burpees, and reverse

I really didn't track rounds cuz I was honestly gassed....:shrug:

[B]WOD[/B]
5 Rds, 45 seconds work
DUs
KBS 40#
Shoulder Taps
Curtsy Lunges

[B]Mobility[/B]
Resistance Band Drills
Doorway/Corner Stretch

Michael A. Jones 02-13-2017 09:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170213[/COLOR][/B]

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

I almost forgot how much a full rest day can help!! Just a quick trip to the chiropractor and relaxation....:)

Michael A. Jones 02-15-2017 09:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170214[/COLOR][/B]

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

New protocols at PT.:kicking0:

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion, yellow band x10 each [url]https://www.youtube.com/watch?v=3nIJsIVhaiA[/url] and [url]https://www.youtube.com/watch?v=H5xype6psnk[/url]
30 Wall Push Ups
30 Rebounders, red ball

[B][COLOR="red"]20170215[/COLOR][/B]

[B]Endurance[/B]:run:
Spartan WOD 2017.2.14
Run 10 minutes
30 push-ups
Run 10 minutes
30 burpees
Run 10 minutes
1 minute plank

The run was 3.45 miles and I finished 3 miles in 25:59 :bolt:

[B]Conditioning[/B] 30 minutes of HIIT

Michael A. Jones 02-16-2017 09:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170216[/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 :rolleyes: x10 each
30 Wall Push Ups

[B]WOD[/B]
For Time
40 calories AD
18 Ring Rows
18 Slam Ball 30#
30 calories AD
12 Ring Rows
12 Slam Ball
20 Calories AD
6 Ring Rows
6 Slam Ball

9:00

[B]Conditioning[/B]
160 Single Unders as fast as possible, then rest 30 seconds
80 Single Unders AFAP, then rest
40 Singles Unders, then 2 Minutes rest

Switched up to double unders ;)
60 DUs, rest
30 DU, rest
15 DU, rest

Followed this for 20 minutes :eek:

Finished off with suicides, squats, push ups and more suicides.....

Michael A. Jones 02-17-2017 09:54 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170217[/COLOR][/B]

[B]Endurance[/B] :run:
Spartan WOD 2017.2.17

4 x 800m runs performed as laps at the track. Rest 3 minutes between each interval.
One minute of Burpees. Rest one minute. Repeat this for 10 minutes.

Total distance was 2.2 miles. I didn't take the full 3 minutes between; the track was 900m, so used that as my rest.

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


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