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

Michael A. Jones 09-18-2016 02:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160918[/COLOR][/B]

[B]Endurance[/B] :run:

3 mile trail run in 30:30. It's been a while since I went off pavement, so I took a spill:eek: Wasn't paying enough attention to the trail and bit it. Nothing major; just lost some cool points.....

[B]Conditioning[/B]

Roxanne Burpees Warm Up

5 minute accumulative plank

Tabata
DB rows 60#
Shoulder Taps
Squat Jumps
Crunches
KBS 20#

Michael A. Jones 09-19-2016 07:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160919[/COLOR][/B]

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

Michael A. Jones 09-20-2016 07:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160920[/COLOR][/B]

[B]WOD[/B]
20 Minute AMRAP
2 KBS 40#
Shuttle Sprint (16m out/back to 32m out/back)
Add 2 swings per round until time expires.

I completed up to 38, shuttle and 4 KBS.

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

Michael A. Jones 09-21-2016 08:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160921[/COLOR][/B]

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

[B]WOD[/B]

[COLOR="Blue"][B]Hero WOD Blake[/B][/COLOR]
4 RFT
50 foot Walking lunge with 15lb medball overhead
30 Box Jump 20#
20 Wallballs 15#
10 Pike Push Ups

15:30

Fair winds, Chief!!!

Michael A. Jones 09-22-2016 08:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160922[/COLOR][/B]

[B]WOD[/B]
200 DUs for Time
Every break, complete 10 KB Rows 80# and 10 KTE

Completed in 11:18; 8 breaks......I'll be trying this one again. My concentration wasn't all there and it affected my rope work.

[B]Weightlifting[/B] :weight_l:
Deadlifts
10x 135#
10x 225#

Michael A. Jones 09-24-2016 11:18 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160923[/COLOR][/B]

[B]Endurance[/B] :run:

3 mile run in 26:06

[B][COLOR="red"]20160924[/COLOR][/B]
[B]WOD[/B]
24 Minute Clock
Every 4 Minutes, rotate couplets.
Couplet AMRAP - 12 KBS and 5 Push Ups
Couplet AMRAP- 100m Sprint and 6 Tuck Jumps

Averaged 4 rounds per couplet.

Michael A. Jones 09-25-2016 06:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160925[/COLOR][/B]

[B]Active Rest Day[/B]

The family and I walked the streets during this year's Siclovia event.

Michael A. Jones 09-27-2016 07:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160926[/COLOR][/B]

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

[B][COLOR="Red"]20160927[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Front Squats
4x5
155-175-195-225#

[B]WOD[/B]
4 rds for reps
1 minute single unders
1 minute ball slams 40#
1 minute single unders
1 minute ball slams
1 minute Rest

Rd 1-112
Rd 2-100
Rd 3-112
Rd 4-96

Michael A. Jones 09-28-2016 08:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160928[/COLOR][/B]

[B]Conditioning[/B] 35 minutes of HIIT

[B]WOD[/B]

[B][COLOR="Blue"]Hero WOD Jack[/COLOR][/B]
20 minute AMRAP
10 Subbed Rows for Push Press
10 Subbed DB High Swing for KBS
10 Box Jumps 20"

I managed about 14 rds with stopping my workout to coach some newbies.

Michael A. Jones 10-01-2016 04:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160929[/COLOR][/B]

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

[B][COLOR="red"]20160930[/COLOR][/B]

[B]Endurance[/B] :run:

Ran an awesome 6 miler in 55:40!! So thankful for the cooler weather. Summer heat and humidity was killing me....I initially set out to run a 10 minute mile but ran to effort. My fastest miles was 9:01 and slowest was 9:26.

[B][COLOR="red"]20161001[/COLOR][/B]

[B]WOD[/B]
[B][COLOR="Blue"]Hero WOD Rocket[/COLOR][/B]
30 Minute AMRAP
30 Jumping Jack Press
10 Push Ups
15 Squats

27 rounds

All of my participants felt that subbing the jumping jack press for swim was awesome ( plus no pull in the park). It worked the arms, back, legs and lungs. [url]https://www.youtube.com/watch?v=lLsjeFGNkeM[/url] WSF

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

I introduced folks to 60:30 cardio and strength medley :pepper:;)

Michael A. Jones 10-02-2016 05:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161002[/COLOR][/B]

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

[B]WOD[/B]
4 rds
30:15
Battlerope
KBS
Plank
Lunges
Sprint
Mountain Climber
Front Squat
Skaters

Michael A. Jones 10-03-2016 08:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161003[/COLOR][/B]

[B]Active Rest Day[/B]
I was more sore than I thought....I took the day to do a lot of stretching and rolling. Had some housework to do but did the bare minimum to help recovery.

I should have been taking in more fluids but didn't.:(

Michael A. Jones 10-04-2016 07:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161004[/COLOR][/B]

[B]Endurance[/B]:run:
2.6 miles in 23:12

[B]WOD[/B]
4 rounds
10 Ring Rows
10 KBS 40#
10 Bench Hop Overs [url]https://www.youtube.com/watch?v=k26nVfpByqY[/url] WSF
Rest 90 seconds

Michael A. Jones 10-05-2016 07:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161005[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD Jenny[/COLOR][/B]

Complete as many rounds as possible in 20 minutes of:
20 OHS
20 Goblet Squats
400m run

6 rds

I often go to the clinic on Ft Sam that was renamed to honor Cpt. Moreno. I'll swing in tomorrow to render a salute and remember her sacrifice.

Michael A. Jones 10-07-2016 05:45 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161006 and 20161007[/COLOR][/B]

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

I've been reserving my strength for post-op recovery. Today, I go in to have my rotator cuff surgically repaired. :cool:

Michael A. Jones 10-13-2016 08:52 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161008-20161011[/COLOR][/B]

[B]Post-Surgery Recovery[/B]:snore::crutch00:

I've been lying around feeling sorry for myself since surgery....Sucks to be in a sling and so inactive. But, I know that it's for the best.

Surgeon said that everything went well, and I'll begin physical therapy within the week. Looking forward to regaining mobility and strength, but not the therapists....:whip0000:

[B][COLOR="red"]20161012[/COLOR][/B]
[B]Endurance[/B]:rofl:
1 mile walk to get out of the house and feel like I'm exercising....

Michael A. Jones 10-16-2016 01:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161013[/COLOR][/B]

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

[B][COLOR="red"]20161014[/COLOR][/B]

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

Pass workout at physical therapy. My session went well.

[B][COLOR="red"]20161015[/COLOR][/B]

[B]Endurance[/B]
2.4 mile walk at the park. Set a 3k PR in 31:54 :biglaugh:

[B][COLOR="red"]20161016[/COLOR][/B]

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

Pass workout at home this afternoon. A bit more pain than Friday....

Michael A. Jones 10-18-2016 09:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161017[/COLOR][/B]

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

Passive workout at physical therapy. Therapist also did a ton of mobility exercises on my shoulder. ROM has improved but still rather stiff.

[B][COLOR="red"]20161018[/COLOR][/B]

[B]WOD[/B]
Did a mini workout on my birthday gift. My wife bought me the Moov. It was pretty cool!!
Did an 8 minute circuit and logged 156 reps across lunges, squats, modified push ups, jumping jacks and planks hold.

Michael A. Jones 10-20-2016 07:07 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161019[/COLOR][/B]

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

Super sore from my PT mobilization and manipulation. just iced my shoulder, and napped....;)

[B][COLOR="red"]20161020[/COLOR][/B]

Saw my surgeon today. He removed the final bandages, and said that the wounds were healing nicely. I'm still not experiencing any pain,

[B]WOD[/B]
MOOV level 2 Circuit
35 jumping jacks
35 squats
14 single arm push ups
35 second plank
28 lunges
35 crunches
8:32

Michael A. Jones 10-21-2016 08:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161021[/COLOR][/B]

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

Did nothing but ice my shoulder.....:(

Michael A. Jones 10-23-2016 06:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161022[/COLOR][/B]

[B]WOD[/B]
MOOV Level 3 Circuit
40 jumping jacks
40 squats
16 single arm push ups
40 second plank
32 lunges
40 crunches
8:57

[B][COLOR="red"]20161023[/COLOR][/B]

[B]Active Rest Day[/B]

Passive mobility drills and iced my shoulder several times.

Michael A. Jones 10-25-2016 01:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161024[/COLOR][/B]

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

Passive workout at home. ROM doesn't seem to have changed.....I feel stronger but worried about falling behind on my therapy; issues with scheduling has me flapping in the wind. :mad:

I'll do what I can until I get into the clinic on the 2nd.

[B][COLOR="red"]20161025[/COLOR][/B]

[B]Active Rest Day[/B]

Sore as hell from therapy....Ice and rest today.

Michael A. Jones 10-27-2016 07:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161026[/COLOR][/B]

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

Stepped up my game and used a resistance band....:kicking0: ROM is still not where I'd like but strength is good.

[B][COLOR="red"]20161027[/COLOR][/B]

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

Did my standard strength work and used the band again today. Mobility work hurt a little but it was a good pain.:evilsmile

[B]Endurance[/B]:run:

.9 mile power walk using my MOOV. Held a 124 step per minute pace and completed in 13:47.

Michael A. Jones 10-28-2016 08:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161028[/COLOR][/B]

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

Michael A. Jones 10-30-2016 01:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161029[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

I worked some mobility drills and still not satisfied with myself...The 2nd of next month cannot come soon enough.:(

[B][COLOR="red"]20161030[/COLOR][/B]

[B]WOD[/B]
EMOM For 10 Minutes
60 Flutterkicks
30 Single Hand KBS 30#.....better than nothing:p

Michael A. Jones 11-01-2016 12:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161031[/COLOR][/B]

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

[B][COLOR="red"]20161101[/COLOR][/B]

[B]WOD[/B]
MOOV Level 4 Circuit
45 jumping jacks
45 squats
18 single arm push ups
45 second plank
36 lunges
45 crunches
9:58

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

Did my standard strength work and used the band again. Movements were better.

Michael A. Jones 11-02-2016 08:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161102[/COLOR][/B]

Got into therapy and discovered that my ROM and mobility was well beyond what was expected!!!:kicking0:

I was told to regress to passive exercises, but "graduated" to using the pulley to increase mobility. I'll take what comes....

[B]Mobility[/B]
Flexion, abduction and adduction pulley drills x3. I'm gonna feel it in the morning:yikes:

Michael A. Jones 11-03-2016 07:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161103[/COLOR][/B]

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

I was not as sore as I thought...I may go for a power walk in the a.m., and/or get a WOD in ;)

Michael A. Jones 11-04-2016 09:20 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161104[/COLOR][/B]

[B]Endurance[/B] :run:

2.5 mile power walk using my MOOV. Held a 116 step per minute pace and completed in 37:27.

[B]WOD[/B]
Stairway To Hell
20 Minute AMRAP
10 Stair Jumps
6 Double Stair Lunges
2 Flight Sprints
30 second Hollow Hold
10 Toe Taps
12 Lateral High Knees
20 Flutterkicks
20 Calf Raises

7 rounds :evilsmile

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

Michael A. Jones 11-05-2016 03:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20161105[/COLOR][/B]

[B]WOD[/B]

10 RFT
20 Lateral Box Jump Overs
10 KB Deadlifts 70#
20 Leg Lifts

17:35

My engine is in need of a tuneup...:D

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

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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