|
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. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180226[/COLOR][/B]
[B]REST DAY[/B] :yeahthat: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180227[/COLOR][/B]
[B][COLOR="DarkOrchid"]CrossFit Open 18.1[/COLOR][/B] Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row [I]Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell[/I] I scored 8+8 or 264 reps. I hadn't been on a rower for some time. Kept a great pace but was kind of gassed. I could have went heavier on the weight though... [B]Conditioning[/B] 25 Minutes of interval training |
Re: Mike's Mad Log
[B][COLOR="Red"]20180228[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Cameron[/B] For time: 50 walking lunge steps 25 chest-to-bar pull-ups, assisted 50 box jumps, 24" 25 triple-unders- Scaled to 50 DUs 50 back extensions on stability ball 25 ring dips 50 knees-to-elbows 25 wall-ball "2-fer-1s", 20# 50 sit-ups 15-ft. rope climbs, 5 ascents [url]https://www.youtube.com/watch?v=Dp8ydz2dNzI(WSF[/url]) I did 3 per ascent. [I]U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, Oregon, in training at the Aviation Training Center in Mobile, Alabama, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his parents Bette and John, and brother Alex.[/I] Completed in 26:42 Fair winds and following seas, Sir!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20180301[/COLOR][/B]
[B]Weightlifting[/B] :weight_l: Deadlifts 3x135# 3x225# Work Set 3x1 345# I'll lay low the next week, then establish another 1 RM; that's if I can.... Chest and Shoulders I followed Andy Speer's workout and was very impressed. I'm going to be super :super:sore tomorrow....[url]https://www.youtube.com/watch?v=QISAHn84WNg[/url] (WSF) Scap raises and Cuban press, 8# All dumbbell movements, 45# Bench and rows, 135# Farmer's carry, alternating hands, 70 and 80# |
Re: Mike's Mad Log
[B][COLOR="Red"]20180302[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20180303[/COLOR][/B] [B]WOD[/B] 10 RFT 10 KBS, 40# 20 Sit Up 10 KB High Pull 200m Suitcase Carry 28:05 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180304[/COLOR][/B]
[B]Endurance[/B] :run: Today's goal was to run 4 miles in 36:00; target 9:00 minutes.... I finished in 35:00. :shrug: Training pace is a lot harder than I imagined. I suppose with more time it'll become easier. [B]Circuit Training[/B] Mary had us do a version of 18.2a for her class this morning. 1-2-3-4-5-6-7-8-9-10 Staggered Front Squat, left and right, 30# [url]https://www.youtube.com/watch?v=zl0CUkHU4aY[/url] (WSF) Burpees 16:25 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180305 and 20180306[/COLOR][/B]
[B]REST DAYS[/B] :yawn: [B][COLOR="red"]20180307[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Squats 3x3 335# Speed SuperSets 3 rds 3 295# 10 KBS, 80# Rest 90 seconds 2 rds 10 Landmine Chest Press, 70# 10 DB Bench Press, 45# 10 Rows 10 Ring Rows |
Re: Mike's Mad Log
[B][COLOR="Red"]20180308[/COLOR][/B]
Wasn't completely sure about working out because I received my initial series of rabies vaccinations....Being the good Samaritan, I got bitten while helping a lady whose car had stalled. Dog was panicky due to traffic and nipped my hand. As a precaution, the doctor administered the shots. :cool: [B]WOD[/B] Battle of the Sexes 23 Minute AMRAP Dan 21 Overhead Squats, 30# 400m Run Isabel 30 Snatches Macho Man 3 Power Cleans 3 Front Squats 3 Jerks Lucy 5 Pull Ups 10 Burpees 400m Run Strung parts of several named WODs for this one. Everyone enjoyed it. I completed 2+Dan+20 Snatches. [B]Conditioning[/B] 35 Minutes of interval training [B][COLOR="Red"]20180309[/COLOR][/B] I took a look at 18.3 and thought about doing it but ruled it out....:yawn: [B]REST DAY[/B] :pepper: |
Re: Mike's Mad Log
[B][COLOR="Red"]20180310[/COLOR][/B]
[B]WOD[/B] EOMOM in 35 Minutes for Reps 1 Minute Max Snatch, 30# 1 Minute Max Goblet Squat 1 Minute Max Sit Ups 1 Minute Max C&P 1 Minute Max Box Jump 1 Minute Max Plank 592 [B][COLOR="red"]20180311[/COLOR][/B] [B]Endurance[/B] :run: 5 Mile run along the River this morning. Finished in 44:17. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180312[/COLOR][/B]
[B]Active Rest Day[/B] Took part in some of my core training class. I didn't do much but enough to work mobility and get the heart going. [B][COLOR="red"]20180313[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Back Squats 3x1 345# Inching closer to an attempt to establish a new 1 RM. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180314[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Jennifer[/B] AMRAP in 26 minutes 10 Pull Ups 15 KBS, 1.5 Pood 20 Box Jumps, 24" [I]Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.[/I] Rx 9+25 [B][COLOR="red"]20180315[/COLOR][/B] [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Clovis[/B] For Time 10 mile Run 150 Burpee Pull Ups [I]U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer. [/I] I sclaed to half of the original WOD due to time constraints. I partitioned a bit differently since the last time I did this workout. I ran 800m, then 8 Burpee pull ups for 10 rounds. Completed in 1:06:00. [url]https://www.youtube.com/watch?v=suWRuZL-aPE[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180316[/COLOR][/B]
[B]REST DAY[/B]:yawn: Really sleepy for some reason.....My lats are sore from the Clovis WOD but feel pretty good otherwise. [B][COLOR="red"]20180317[/COLOR][/B] [B]Weightlifting[/B]:weight_l: Deadlifts Worked to establish a new 1RM using the National Strength and Conditioning Association (NSCA) 1RM Protocols. 1RM Projection- 380# 40%- 2x4 w/ 10 seconds rest 155# 60%- x3 w/ 30 seconds rest 229# 75%- x2 w/ 60 seconds rest 279# 80%- x1 w/ 120 seconds rest 315# 90%- x1 w/ 180 seconds rest 339# 95%- x1 w/ 180 seconds rest 359# 98%- x1 w/ 180 seconds rest 371#- New 1RM 100% x1 w/ 180 seconds rest 380# DNA I didn't have my 2.5 and 5# plates, so used my fractionals but had those odd increments. I didn't push things and did not go for 380. Happy with the small increase from 365#.:) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180318[/COLOR][/B]
[B]Endurance[/B]:run::bolt: 2 mile run. My goal was whatever pace was set at 800m was going to be my pace for 3 minutes, then 1 minute recovery power walk. Nice change of pace to work on speed. [B]Weightlifting[/B]:weight_l: 2x :30 Medball Crush [url]https://www.youtube.com/watch?v=ESFx8BxF_nw[/url] (WSF) 4X20 Incline Crush Press, 30# [url]https://www.youtube.com/watch?v=4sin2c3OOWY[/url] (WSF) 15 DB Tempo Bench Press, 45# [url]https://www.youtube.com/watch?v=EJe3ZsnqGlo(WSF[/url]) 4X 10 HRPU Banded Underhand Front Raises, green [url]https://www.youtube.com/watch?v=PS6pPFeJHq4(WSF[/url]) 2X10 Hammer Curls, 30# 2x 10 Tri-Kickbacks, 30# [B]Circuit Training[/B] 2 Minute AMRAPs Push Ups- 70 Plank Reverse Lunge, left and right-85 each Superman Hold Box Squats- 75 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180319[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20180320[/COLOR][/B] [B]Endurance[/B]:run: I had planned on a 5 miler but ended up doing 3.5 miles....My truck stalled out, so I had to get to Firestone to get it checked. Just decided to run home versus stay and wait. Luckily I did because it was in the shop for a while. [B][COLOR="Olive"]Tribute WOD[/COLOR][/B] The Dude 3 RFT 200 meter Bucket Carry, 70# 12 Burpees 58 Air Squats 800 m Run Cash-Out: 1 Pull-Up [I]"The Dude" is a memorial WOD dedicated to Angelo "Owen" Egizio, 54, who died tragically Tuesday, March 20, 2012, in St. Joseph, Mich., after a motorcycle accident. He was born Jan. 23, 1958, in Joliet, Ill. He went on to serve seven years in the Marine Corps, being honorably discharged as a lance corporal. Owen was a former Golden Gloves boxer who loved to ski and was very into obstacle races such as Tough Mudders and physical fitness. At the time of his death Owen was training to compete in a triathlon. The rep scheme is designed as follows: 3 rounds = 3 siblings; 3 rounds * 800m = total days served; 12 = Year of death; 58 would have been his age the year the workout was created (2017); 1 pull up is to motivate his daughter to get her first pull up.[/I] Subbed the bucket carry with my parachute kit bag, 72#. Completed in 29:02. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180321[/COLOR][/B]
[B]WOD[/B] 12-8-6 HRPU Squat Clean and Jerk, 30# Sit Throughs, then 4 Rounds 10 Burpees 20 V Ups 30 Snatch 40 Goblet Squats 21:30 [B][COLOR="red"]20180322[/COLOR][/B] I followed this routine with a few modifications. [url]https://www.youtube.com/watch?v=BRq2Ai2dqpg[/url] (WSF) 6 sets 20 Low/High/Declined Push Ups 10 Banded Underhand Front Raises, green, left and right 10 Crossbody, left and right 10 nverted Rows 10 Banded Rows, 100# [B]Conditioning[/B] 1 minute Double Unders 40, 50, 52, 60, 70 Rest for ME [B]WOD[/B] 6 RFT “X” 10 High Pulls, left and right, 30# 20 Goblet Lunges 30 Mountain Climbers “X”- 10 Burpees, 12 Tuck Jumps, 60 Single Unders, or 150m Run 15:08 [B]Conditioning Part II[/B] 1 Minute ME after projected number of reps. Rest accordingly for ME. Each movement done twice. :evilsmile Burpees- 15+5 Run around B-Ball Court- 3 Tuck Jumps- 30 Sprints- 10+4, 10+6 DUs- 40+10, 40+12 Skaters- 50 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180323[/COLOR][/B]
[B]Active Rest[/B] Since I won't see my PT until next month, I've sought less aggressive means to regain shoulder mobility. This tendonitis is for the birds....:( [B]Mobility[/B] Vegher Drill [url]https://www.youtube.com/watch?v=XTd4cc3FMKU[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180324[/COLOR][/B]
[B]WOD[/B] 35-20-25-20-35 KBS, 1.5 pood Pendlay Row Sit Ups 400m run at 20 15:00 [B]Mobility[/B] Vegher Drill [B][COLOR="red"]20180325[/COLOR][/B] [B]Endurance[/B]:run: I decided to play around with some interval running; time and distance combinations. Completed a 6 mile Fartlek run this morning. The first 3 miles was a hard 1.75 mile followed by 2 minute recovery walk. The second leg was a hard .25 miles with a 4 minute recovery walk. Finished in 57:31 |
Re: Mike's Mad Log
[B][COLOR="Red"]20180326[/COLOR][/B]
[B]Active Rest Day[/B]:pepper: [B]Mobility[/B] Vegher Drill |
Re: Mike's Mad Log
[B][COLOR="Red"]20180327[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Matt B[/B] 5 RFT 5 Burpees 10 Chest-to-Bar Pull Ups 20 Wall Balls, 20# 30 Push Ups 400m Run [I]Chief Hospital Corpsman Matthew J. Bourgeois, 35, from Tallahassee, FL was killed Wednesday, March 27, 2002 while conducting a small unit training at a remote location near Quandahar, Afghanistan. Stationed in Norfolk, VA, Chief Borgeois was deployed to Afghanistan in support of Operation Enduring Freedom and was killed after apparently stepping on an enemy ground emplaced munitions, which appears to have been a land mine.[/I] Fair winds and following seas, Corpsman!! 26:10 [B]Circuit Training[/B] On a 40 minute clock, AMRAP 200m Run 20-15-10-5 KBS, 40# 5-10-15-20 Push Ups 200m Run Run 20-15-10-5 Rack Cossack Squats, 30# 5-10-15-20 Hammer Curls Run Run 20-15-10-5 Lunges 5-10-15-20 Declined Push Ups Run Rest, at least 2 minutes between. Finish workout with cumulative plank of 3 minutes. Went through twice minus the second circuit; didn't go in order and was gassed, and went unbroken on the plank!! [B][COLOR="Red"]20180328[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Squats Worked to establish a new 1RM using the National Strength and Conditioning Association (NSCA) 1RM Protocols. 1RM Projection- 380# 40%- 2x4 w/ 10 seconds rest 152# 60%- x3 w/ 30 seconds rest 228# 75%- x2 w/ 60 seconds rest 285# 80%- x1 w/ 120 seconds rest 304# 90%- x1 w/ 180 seconds rest 342# 95%- x1 w/ 180 seconds rest 361# 98%- x1 w/ 180 seconds rest 372# 100% x1 w/ 180 seconds rest 380#- New 1RM :kicking0: So glad that I got my smaller increment weights and fractionals. Made the weights precise and I felt good. Probably had another 2-3 lbs in me but I'll take what I earned. [B]Mobility[/B] Vegher Drill |
Re: Mike's Mad Log
[B][COLOR="Red"]20180329[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Lindskog[/B] 5 RFT 500m Run 20 Box Jumps 20 Pull Ups 5 Handstand Push Ups, scaled [I]US Army (101. Airborne) Specialist Jameson L. Lindskog , 23, of Pleasanton, Calif., assigned to 2nd Battalion, 327th Infantry Regiment, 1st Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, Ky., died March 29 in the Sarkani district of Kunar province, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire.[/I] Completed in 26:50. Rest easy, Specialist!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20180330[/COLOR][/B]
[B]REST DAY[/B] :snore: [B][COLOR="red"]20180331[/COLOR][/B] [B]WOD[/B] For Time 60 Squat Jumps 60 Hand Release Push Up 60 Snatch, 30# 60 Straight Shooters [url]https://www.youtube.com/watch?v=yGRsNHSg5L8[/url] (WSF) 60 Walking Lunges 60 High Pulls 60 Burpees 60 Goblet Squats 60 Dips 60 Grasshoppers 21:50 [B]Mobility[/B] Vegher Drill Reading about neck dysfunction and how it relates to shoulder issues, so I found a few drills to incorporate. Forward Head Fix [url]https://www.youtube.com/watch?v=wQylqaCl8Zo[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180401[/COLOR][/B]
[B]Endurance[/B]:run: 2.5 mile run wearing 10# plate carrier. Finished in 23:11. [B]Circuit Training[/B] Follow rep scheme with Jumping Jacks preceded by secondary movement. 50 Crunches 45 Squats 40 Push Ups 35 Crunches 30 Squats 25 Push Ups 20 Crunches 15 Squats 10 Push Ups 5 Crunches, Squats, Push Ups [B]Mobility[/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release Vegher Drill Forward Head Fix Thoracic and Shoulder Mobility [url]https://www.youtube.com/watch?v=cUzwze4m--E[/url] (WSF) |
Re: Mike's Mad Log
[B][COLOR="Red"]20180402[/COLOR][/B]
[B]Active Rest Day[/B] [B]Mobility[/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release Vegher Drill Forward Head Fix Thoracic and Shoulder Mobility [B][COLOR="red"]20180403[/COLOR][/B] [B]Weightlifting[/B] :weight_l: Rack Pulls from knee height 135-225-315-345-365-385-405-415# Trap Bar Deadlift 3x5 (70% of 1RM) 265# Bent Over Rows 3x6 75# Good Mornings 10 reps 75# Squats 3x10 Descending 266-228-190 [B]Conditioning[/B] 30 Minutes of HIIT tonight with class. :pepper: [B]Mobility[/B] Resistance Band Drills Lat Stretches Adhesive Capsulitis Release Vegher Drill Forward Head Fix Thoracic and Shoulder Mobility |
Re: Mike's Mad Log
[B][COLOR="Red"]20180404[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Paul 4179[/B] 9 RFT 4 Strict Pull Ups 1 Deadlift, 275# 7 Burpees 9 Double Unders 100 meter Run [I]Tribute to Officer Paul Sciullo, who was killed on April 4, 2009, while on a call to a domestic situation. He was standing in the doorway of the house when he was ambushed and killed in the line of duty.[/I] 19:00 Rest in peace, Officer!! [B]Conditioning[/B] 30 Minutes of HIIT [B]Mobility[/B] Vegher Drill Forward Head Fix [B][COLOR="Red"]20180405[/COLOR][/B] [B]Endurance[/B] :run: Found a nice park just outside the city. Decided that I needed another change in scenery... 2.6 miles (two laps on trail) in 22:35. [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill Forward Head Fix |
Re: Mike's Mad Log
[B][COLOR="Red"]20180406[/COLOR][/B]
[B]REST DAY[/B]:yawn: [B][COLOR="red"]20180407[/COLOR][/B] [B]WOD[/B] 30 Minute AMRAP 2 Minutes each KB High Pulls, 40# Butterfly Sit Ups KB Taters Rest 626 reps |
Re: Mike's Mad Log
[B][COLOR="Red"]20180408[/COLOR][/B]
[B]Endurance[/B]:run: My daughter and I ran the United in Wellness 5k at a local college this morning. It was rather chilly for April, so could gauge how I'd do. I ended up placing 2nd in my age division with a 24:38 time :pepper::highfive: [B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Braswell[/B] AMRAP in 40 minutes 12 Burpees 9 Hang Power Cleans, 95# 18 Wall Ball, 20# 200 meter Sandbag Run, 60# [I]Honors Christine Braswell, 40, who lost her life on 4/8/2017, after sustaining multiple injuries from an off-duty vehicle accident. She was a 12-year veteran and academy instructor with the Delray Beach PD, Swat Team Sniper and Delray Honor Guard. "She was a badass, and I/we wanted this to be just like her." The workout was created by coaches Wayne Lewis (of CrossFit iQ, West Palm Beach, FL) and Nancy Capano, "based on Christine and who she was:" 40 minutes, one for each year of her life; 12 Burpees, one for each year of her service; 9 and 18 reps, for her badge #918; Hang Cleans were a movement she liked and also represent her gear to be carried; Wall Ball Shots, for a sniper's accuracy; Sandbag Run, for having to run while carrying gear.[/I] 10 rounds plus 12 Rest in peace, Christine!! |
Re: Mike's Mad Log
[B][COLOR="Red"]20180409[/COLOR][/B]
[B]REST DAY[/B]:snore: [B][COLOR="red"]20180410[/COLOR][/B] [B]WOD[/B] 50-30-10-30-50 16m Sprint after each movement Grasshoppers KB High Pull, 1.5 POOD 50 Lunges 50 Core Knee Tucks 50 KBS 50 Inclined Push Ups Rest 2 Minutes 37:50 [B]Weightlifting[/B] :weight_l: Rack Pulls 3x5 315-365-405# Squats 3x10 285-247-209# (75-65-55 %) Heavy KBS 2x10 80# |
Re: Mike's Mad Log
[B][COLOR="Red"]20180411[/COLOR][/B]
[B]REST DAY[/B] :yawn: [B][COLOR="red"]20180412[/COLOR][/B] [B]Endurance[/B]:run: Mixed it up this morning with a progressive, tempo run. Began with jogging at a comfortable pace for 15 minutes, then increased the pace every 15 minutes. The final 15 should have been at race pace or faster....I definitely exceeded the race pace and finished 5 miles in 45 minutes. |
Re: Mike's Mad Log
[B][COLOR="Red"]20180413[/COLOR][/B]
[B][COLOR="Blue"]Hero WOD[/COLOR][/B] [B]Donny[/B] 21-15-9-9-15-21 Deadlifts, 225# Burpees [I]U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device. He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe. [/I] Rx 20:10 Rest Easy, Specialist Nichols!! [B]Mobility[/B] Resistance Band Drills Lat Stretches Vegher Drill |
Re: Mike's Mad Log
[B][COLOR="Red"]20180414[/COLOR][/B]
[B]WOD[/B] 7 RFT 52 Snatch, 30# 36 Goblet Lunges Cash Out- 400m Run 18:50 :evilsmile [B][COLOR="red"]20180415[/COLOR][/B] [B]Endurance[/B]:run: 8x 1 Minute Intervals I ran at about 85% ME, then walked for equal time. I warmed up with a 800m jog. Distance covered was 2.5 miles.... |
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