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Michael A. Jones 12-04-2011 06:39 PM

Re: Mike's Mad Log

Unscheduled Rest Day. Kind of needed to refocus and really look at my programming. Read up on "Crossfit burnout" and got to thinking......


20 minute AMRAP
5 Push press @ 115#
30 DU

Finished with 15 rds. I subbed the DU after 11 minutes. 1) The rope was kicking my a$$ 2) shoulders were smoked 3) I kind of suck at DUs :(

Anyhow, I can add DU work to my programming along with some serious shoulder mobility work, snatch and OHS.

Michael A. Jones 12-05-2011 09:03 PM

Re: Mike's Mad Log

Went with something simple tonight.

10 rds of DL, KTE and box jumps ( 10, 9,.....2,1). Worked with 225# and 24" box. Took my time and worked on my DL form. I wasn't in any hurry with this WOD. Felt good. :)

Got some cardio in with my wife by doing some Zumba....:rolleyes: Yeah, Kept my heartrate up for 30 minutes without going out in the cold rain and running.

Michael A. Jones 12-06-2011 07:41 PM

Re: Mike's Mad Log

I decided to take my WOD outdoors tonight.It was a brisk 37 degrees so I went with a thick compression shirt to offset the cold.
Anyway, I warmed up with a 1 mile run and some bear crawls and jumping jacks.

10 rds of 30 rope singles, 100 m Farmer's walk @ 50# each hand, and 15 KBS @ 30#. I hadn't used my DIY handles in a while and I soon remembered why. My forearms are smoked:yikes:! I have pretty decent grip strength but tonight it was brutal. Compounded by the cold, it was a burden to keep a good grip on the handles. I paused at 50m to readjust my grip on my 9th and 10th rounds.

May have to lay off any lifting tomorrow due to expected soreness...I'll make the call in the afternoon. I need some road time anyhow, so I may run. maybe, sprints with my vest or tire drags....hmm.

Michael A. Jones 12-07-2011 08:37 PM

Re: Mike's Mad Log

I went with the main site WOD.


5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Rest in Peace, Sergeant Wood and :thanx: for your service!!!!!

As Rx'd in 24:14. NOTE: I did forget to take the 1 minute rest btx rds :kicking0: I had forgotten how much thrusters and running don't mix.....

Thank goodness for a rest day tomorrow.:pepper:

Michael A. Jones 12-08-2011 09:26 PM

Re: Mike's Mad Log


Michael A. Jones 12-09-2011 05:53 PM

Re: Mike's Mad Log

Began workout with some DU practice. I think that I should invest in a speed rope. My weighted one is awesome but it may be causing some of my difficulties..:lightbulb I moved on to the Burgener warm up and some shoulder mobility exercises.

Actual WOD was light. I did 5x 30 handstand holds, then moved on to some snatch balance practice. I started light with 75# and worked up to 95#. I think some of the tutorials are helping. The movements felt more fluid. I'm using the hook grip and pushing the bar backwards more once I'm at the bottom position. Still have to drive downward though....More work ahead but I'm satisfied with my progress.:kicking0:

Michael A. Jones 12-10-2011 10:51 PM

Re: Mike's Mad Log

Well, my daughter convinced me to buy a speed rope today. I put it to use an warmed up with 5 minutes of DU practice. It felt alot different to work with a lighter rope; still not as proficient as I'd like but it's a start.

4 rds
20 Push ups
20 hammer strikes with 10# sledge
5 Squat cleans 170#
10 KBS 1.5 pood

Michael A. Jones 12-11-2011 10:40 PM

Re: Mike's Mad Log

I got a late start tonight, so I went light and fast.

6 RFT:
5 ea PU, KTE, dips, SU, push ups and squats

Completed in 6:23

Michael A. Jones 12-12-2011 08:33 PM

Re: Mike's Mad Log

REST DAY:snore:

I watched several mobility videos and did some active stretching on my hip flexors. Found alot of trigger points, and worked on releasing some of the tensions and getting a good stretch.

Also, put in some time with the sciatic nerve and worked that area extensively.....Felt awesome!!!

Michael A. Jones 12-13-2011 07:53 PM

Re: Mike's Mad Log

Began with 100 jumping jacks for a warm up.

3 rds
10 Back squats 195#
40 rope singles
10 KBS 1.5 pood
10 burpees
10 tire slams
10 KTE

I cooled down with 4x 10 sec L sits and worked some more hip flexor drills. Tonight, I went with a simple but effective exercise. I use my PVC pipe and a med ball; a squat to the ball. Painfully good for squat depth and loosened up my hips alot. Finished off with a 2 minute Chinese squat.

I definitely need to run tomorrow.....:smiley_ev

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