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

Michael A. Jones 01-29-2018 08:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180128[/COLOR][/B]

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


[B][COLOR="red"]20180129[/COLOR][/B]

[B]REST DAY[/B] :zombie:

Freaking allergies are kicking my tail :ranting2:

Michael A. Jones 01-31-2018 09:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180130[/COLOR][/B]

[B]Endurance[/B] :run:

The air quality was in the green, so I decided to tackle a few miles before it craps out again...

An easy 5k in 28:38. Instincts break-in is coming along well. Not as "uncomfortable" on my shins compared to the initial run in them.

[B]Conditioning[/B] I did a 30 minute HIIT session with my crew at the park. Didn't really plan to participate but had some newbies. Had to show that I can take what I dish...;)

[B][COLOR="red"]20180131[/COLOR][/B]

[B]Conditioning[/B] 30 Minutes of interval based kickboxing. My guys loved it!! :king:

[B]WOD[/B]
Three AMRAPs in 42 minutes (rounds and reps)
AMRAP from 0:00-12:00
4 KB Deadlifts, 40#
6 KBS
8 KB High Pulls
Rest 2 Minutes
Then, AMRAP from 14:00-26:00
4-6-8
Handcuff Good Morning [url]https://www.youtube.com/watch?v=6bFiT7HnST4[/url] (WSF)
KB Core Halo aka Slingshot
Rest 2 Minutes
Then, AMRAP from 28:00-40:00
12 Pendlay Rows
4 Burpee Over Bell
Then, from 40:00-42:00
Accumulative KB L Sit for Maximum Time

My score was 15 rounds, 90 reps, 8 rounds and 90 seconds accumulative.

Around half way through this workout, my biceps was feeling taxed. Not really painful but discomfort. Icing it as of this writing and going to slap some Voltaren gel before bed; not sure if it's helping but I'm gonna keep trucking with it. Also, planning to sleep in my recliner like post-surgery...:(:rolleyes:

Michael A. Jones 02-01-2018 08:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180201[/COLOR][/B]

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

Well, I slept a lot better than expected. I wasn't sore at all and I didn't have any morning back aches either.

Allergies still poking around :pokey000:

Michael A. Jones 02-02-2018 10:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180202[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Chris Kyle[/B]
3 RFT
40 KBS, 53#
40 Box Jumps, 24"
40 Landmine Thrusters, 25#
40 Elevated Push-ups (feet on 24" box)

[I]Christopher Scott "Chris" Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle's book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris's 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.[/I]

I realized after the fact that I had done four rounds instead of the Rx three...:cool:

Completed in 35:16. Fair winds, Chris!!

[B]Mobility and Stability [/B]
Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches
Bulletbroof Sixer

Michael A. Jones 02-05-2018 08:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180203[/COLOR][/B]

[B]Active Rest Day[/B]

I led an outdoor bootcamp for our Mayor, a City Councilman and the community. Did get a real chance to workout with the group but it was a great experience!

[B][COLOR="red"]20180204[/COLOR][/B]

[B]Endurance[/B:run:
7 miles run. My time was good but don't have a precise completion time; my Papago Watch had full memory so it stopped tracking at around 3 miles. I switched to Endomondo and ran a different return course to come to 7 miles.
It was around 1:07:32 or faster....

[B]Circuit Training[/B]
Mary had use do her Super Bowl workout:
52 reps each
Lunges
Dips
Pike Push Ups
Supermans
Reverse Flyes

[B][COLOR="Red"]20180205[/COLOR][/B]

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

Michael A. Jones 02-06-2018 09:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180206[/COLOR][/B]

[B]Mobility[/B]
i went to see my therapist this morning. She wasn't too concerned about my current state as my ROM wasn't too bad....
She didn't want to send me over to ortho just yet. Plan is to continue strengthening and mobility for a few more weeks, then we'll decide.
For now she tried the Dolphin MPS (Microcurrent Point Stimulation)on me and I got some instant relief and gained some ROM.

Resistance Band Drills
Doorway/Corner Stretch
Lat Stretches

[B]Weightlifting[/B]:weight_l:
Deadlifts
3x5 315#

Michael A. Jones 02-08-2018 12:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180207[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Crain[/B]
2 rounds for time of:
34 push-ups
50-yard sprint
34 deadlifts, 135#
50-yard sprint
34 box jumps, 24-inch box
50-yard sprint
34 Scaled cleans, 95#
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots, 20#
50-yard sprint
34 pull-ups
50-yard sprint
[I]Officer Michael "Freight" Crain, of Beaumont, California, died Feb. 7, 2013, when he was fatally injured by gunfire in an apparent ambush while on patrol. A former U.S. Marine Corps sergeant, the 34-year-old had been with the Riverside Police Department for 11 years, assigned to field operations and the SWAT Team. He is survived by his wife, Regina; son, Ian; and daughter, Kaitlyn.[/I]

Completed in 35:50 with just scaling the C&J. Semper Fidelis and rest easy, Officer Crain!!

[B][COLOR="Red"]20180208[/COLOR][/B]

[B]Endurance[/B] :run:
4 miles in 34:27 :pepper:

Michael A. Jones 02-09-2018 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180209[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility[/B]

Physio REHAB 91 [url]https://www.youtube.com/watch?v=yQdfA54vrPA[/url] (WSF)
Brute Strength High Pulls [url]https://www.youtube.com/watch?v=Trykv5F4bQw[/url] (WSF)
Foam Roller Shoulder External Rotation [url]https://www.youtube.com/watch?v=4TSpmkSG9JE[/url] (WSF)
R3 [url]https://www.youtube.com/watch?v=hyfb9x7VJWE[/url] (WSF)

Michael A. Jones 02-10-2018 12:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180210[/COLOR][/B]

[B]WOD[/B]
For Time
100m Sprint prior to each round
20-40-60-80-100
Mountain Climbers
10-20-30-40-50
DB High Pull, left and right, 30#
2-4-6-8-10
Dips

Finished in 15:15

[B]Circuit Training[/B]
3 round per superset with 30 seconds rest between and 1 minute between sets.

1A) 30 Tate Press, left and right, 30#[url]https://www.youtube.com/watch?v=gVVetuQSwr8[/url] (WSF)
1B) 30 Pullover Crunch [url]https://www.youtube.com/watch?v=nax270Aotp4(WSF[/url])

2A) 30 Sumo Crunch [url]https://www.youtube.com/watch?v=bAZEB0pSGRw[/url] (WSF)
2B) 30 Band Rows

3A) 30 Push Ups
3B) 30 Second Hollow Hold

4A) 30 Split Stance Press, 30#
4B) 30 Marching DB Crunch [url]https://www.youtube.com/watch?v=VhojeDkYSUI[/url] (WSF)

5A) 10 Box Jumps, 20"
5B) 30 Overhead Lunges

6A) 30 Power Knees
6B) 30 Second Squat Hold

Finish with 4 Sprint Intervals, 100m with active recovery walk to start

Completed in 36:33

[B]Mobility[/B]
Physio REHAB 91
Foam Roller Shoulder External Rotation
R3

Michael A. Jones 02-11-2018 08:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20180211[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Back Squat
4x1 335#

[B]Circuit Training[/B]
10-1
Box Jumps
Push Ups
Flyes
Dips

Run 110m each round


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