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

Michael A. Jones 09-09-2014 08:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140908[/COLOR][/B]

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

[B][COLOR="red"]20140909[/COLOR][/B]

[B]WOD[/B]
5 rds
45 sec battlerope
10 KBS 50#
10 Ball slams 25#

Didn't get a chance to run today.....:(

Michael A. Jones 09-10-2014 08:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140910[/COLOR][/B]

[B]Conditioning[/B]
Interval training for 40 minutes. My group tonight said that they lacked motivation but kicked some tail during class.

[B]Strength[/B] :weight_l:
Bench Press
2x4 225#

I didn't feel as weak as I suspected that I'd be but me wrist was a bit achy....

Michael A. Jones 09-11-2014 07:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140911[/COLOR][/B]

[B]Endurance[/B]
My daughter and I particpated in the second annual San Antonio 110 9/11 Memorial Climb. Due to a recent power outage, the coordinators changed the venue from the Tower of the Americas to our Alamodome.

We had good participation from first responders to military to housewives and students. Great tribute to those lost some thirteen years ago....

It covered 3.5 miles, and I wore my weight vest. Burned a good 2000+ cals ;)

[B]WOD[/B]
"Lest We Forget"
For Time
11 reps each
DB Thrusters 30#/hand
Push ups
Pull ups
KBS 50#
RDL 75#
PC 75#
FS 75#
PP 75#
Burpees
2001m Run (1.25 mi)

Completed in 13:39

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

The kid is exhausted....:yawn::holysheep:

Michael A. Jones 09-13-2014 04:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140912[/COLOR][/B]

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

[B][COLOR="red"]20140913[/COLOR][/B]

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

[B]Strength[/B] :weight_l:

I followed the CF Main today. I planned some snatch work anyhow....

Snatch 1-1-1-1-1-1-1
75-95-115-130-145-150-160(f)

I need to work at it but did pretty decent. :cool: It's definitely not a strongsuit and I won't be losing nay sleep over missing that last one.

I still need to rebuild shoulder strength and work mobility.

Michael A. Jones 09-14-2014 03:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140914[/COLOR][/B]

I couldn't pass up the opportunity to run in 66 degrees in September...in south Texas;)

[B]Endurance[/B] :run:
I ran an old route this morning. I still remembered my waypoints....3 miles in 26:26.

The first mile was horrible!!! It was so laborous at 9:45. I felt extremely strong on the back end and clocked sub 8:30 pace for the last two miles!!!:kicking0:

[B]WOD[/B]
4 rds
6 Front squats 190#
8 Good morns 35#

Michael A. Jones 09-15-2014 07:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140915[/COLOR][/B]

[B]REST DAY[/B]

Michael A. Jones 09-16-2014 06:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140916[/COLOR][/B]

[B]Endurance [/B]:run:
I had an excellent run this morning!!! Logged 33:59 over 4 miles; fastest time since May. Last mile had some incline, so it slowed me a bit....I was maintaining a sub 8:30 pace until the last half mile.

Very satisfied though.

[B]WOD[/B]
3 rds
5 pull ups
10 power cleans 115#
15 DUs

Michael A. Jones 09-17-2014 12:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140917[/COLOR][/B]

[B]WOD[/B]

I found this workout and really liked it. It was a great challenge!!

[url]http://www.youtube.com/watch?feature=player_embedded&v=XmCsVn2QoBc[/url] (WSF)

I used 35, 50 and 70# KB. I did not go for time though. I just did 3 rds making sure to hit both sides, and use good form. This may become a staple for KB work....

[B]Conditioning[/B]
Interval training for 40 minutes

Michael A. Jones 09-18-2014 06:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140918[/COLOR][/B]

[B]Strength[/B]:weight_l:
Deadlift
3x5 275#

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

Michael A. Jones 09-19-2014 08:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140919[/COLOR][/B]

[B]REST DAY[/B] :zombie:
We definitely need the rain but it's taking its toll on me....A lot of allergins have drained me and given me such an awful headache. Thankfully, today was not a workout day!!

Michael A. Jones 09-20-2014 02:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140920[/COLOR][/B]

I felt a hellava lot better than yesterday!!!:kicking0:

[B]Conditioning[/B]

Interval training for 40 minutes

[B]WOD[/B]
5 RFT
5 Pull ups
7 Box jumps 24"
9 Thrusters 95#
6:23

Remind me again why thrusters are good for you....:p:D

Michael A. Jones 09-21-2014 07:44 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140921[/COLOR][/B]

[B]Endurance[/B] :run:

3 miles in 25:41

[B]WOD[/B]
3 rds
5 Pull ups
10 Push press 105#
20 KB rows 50#

Michael A. Jones 09-22-2014 08:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140922[/COLOR][/B]

Normally, this would have been a rest day but I participated in the WOD at my class this evening. We have an odd person after team assignments, so I teamed up with the young lady who need a partner; she was the youngest person as well.

[B]WOD[/B]
Three Six Mafia
16 minute AMRAP in teams of two
36 Burpees
36 Squats

We finished first over all. We completed 7+18+36

Michael A. Jones 09-23-2014 03:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140923[/COLOR][/B]

[B]Endurance[/B] :run:

Got out and ran 4 miles this morning because it was my cardio day, and the weather was awesome!!
Did the first leg in 16:22 and second in 16:10. Needless to say, I am extremely pleased :D

[B]Strength[/B] :weight_l:
Bench Press
1-1-1-1-1-1
225-235-245-255-260-265(f)

Almost nailed that last attempt.....I just couldn't lock it out and once I broke form I knew to stop. My chest is gonna be sore after this and last night's burpees.

Michael A. Jones 09-24-2014 09:07 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140924[/COLOR][/B]

[B]Active Rest Day[/B]

Foam rolling, ice and relaxation.....;)

Michael A. Jones 09-25-2014 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140925[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
3x3 295#

I haven't lifted this heavy in a while. Felt good but I could tell that my strength wasn't the same...

[B]Conditioning[/B]
2 x 3 minute rounds on the heavy bag, and 40 minutes of interval training

Michael A. Jones 09-27-2014 02:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140926[/COLOR][/B]

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

I feel bad because I did absolutely nothing.....:(


[B][COLOR="red"]20140927[/COLOR][/B]

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

[B]WOD[/B]
AMRAP
6 each exercise/each side equals 1 round. Object was to not set the kettlebell down.

Single arm swing
Clean
Press
Front squat

I managed 10 rds before I tapped out.

I was going to call it a day but my new playlist said otherwise....;)

[B]Conditioning Part Deaux[/B]
2x 3 minute rds on the heavy bag

Michael A. Jones 09-28-2014 08:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140928[/COLOR][/B]

[B]REST DAY[/B] :zombie:
:dunno: I was really drained today, so I decided not to even attempt a workout....

Michael A. Jones 09-29-2014 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140929[/COLOR][/B]

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

I still feel like the walking dead.....Hopefully, I can get a decent nights sleep and get up with enough energy to run a bit, and possibly get a WOD in.

Michael A. Jones 09-30-2014 10:08 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140930[/COLOR][/B]

Return of the living dead!!!:p I felt great after having an excellent dinner, taking an ice bath and getting a solid 6.5 hrs of sleep. :pepper:

[B]Endurance[/B]:run:
2 miles in 15:32

[B]Strength[/B]:weight_l:

I followed the CF main WOD:
Clean 5-5-3-3-3-1-1-1-1 reps
135-145-155-165-185-190-195-205-210

Not a bad outting....;) A friend and I discussed getting back to basics, and I totally agree with her. We getting a plan together, and hopefully we can adhere to it throughout the fall and in to winter.

[B][I]Recovery[/I][/B]

Followed a yogi for 30 minutes on my On Demand channel, and feel great!

Michael A. Jones 10-01-2014 08:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141001[/COLOR][/B]

[B]WOD[/B]
6 rds
10 DB press 30#/hand
10 Floor press 30#/hand

[B]Conditioning[/B]
Interval training for about 40 minutes

[B]WOD Part Deaux[/B]

I had a team WOD programmed and had an odd man out, so I jumped in.

18 minute AMRAP
#1 12 SU
#2 12 KBS
#1 12 Squats
#2 3 Burpees
#1 50m sprint

#2 begins at first exercise, etc......

My partner and I finished with 19+12+12+12 :kicking0:

Michael A. Jones 10-02-2014 07:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141002[/COLOR][/B]

[B]Strength[/B] :weight_l:
Front Squat
2-2-2-2-2
225-245-265-285-305(1)

Hit a new +10# PR!!!:pepper: Although I missed the second attempt, I am happy to have gotten over 300#.

[B]Conditioning[/B]
30 minutes of interval training at the park tonight.

Michael A. Jones 10-03-2014 05:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141003[/COLOR][/B]

[B]REST DAY[/B] :yawn: It's been a long day....

Michael A. Jones 10-04-2014 04:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141004[/COLOR][/B]

I woke up stiff as a board, so I began stretching and rolling quite early today. I had to be ready for my classes at the park...

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

[B]Strength[/B] :weight_l:
Bench Press 10x3
185#

This was a lot tougher than I imagined. Not hard but tough...:cool:

[B][I]Auxiliary Work[/I][/B]
I did some triceps presses and inclined push ups

Michael A. Jones 10-05-2014 06:37 PM

Re: Mike's Mad Log
 
[COLOR="Red"][B]20141005[/B][/COLOR]

[B]Endurance [/B] :run:

My daughter and I ran in a local 5k. 25:25 was my finish time.

Michael A. Jones 10-06-2014 08:55 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141006[/COLOR][/B]

I forgot to mention that yesterday's 5K had us running the initial leg uphill.....My legs are feeling it today. :evilsmile

[B]Active Rest Day [/B]

Using the hell outta my foam roller, icepacks and doing some light yoga to loosen up.

Michael A. Jones 10-07-2014 07:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141007[/COLOR][/B]

I followed CFFB In Season Conditioning today.

[B][I]CFWU x1[/I][/B]

[B]WOD[/B]

Complete 10 rounds for time:

2 pood Russian KB Swings 5 reps
50# One Arm KB Power Snatch 5 reps (2 pood was too much for me...:()

Alternate arms as needed.
5:33

[B]Conditioning[/B]
Interval training for 30 minutes

Michael A. Jones 10-09-2014 06:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141008[/COLOR][/B]

[B]WOD[/B]
5 RFT
5 Push press 95#
10 Ball slams 10#
25 Battlerope uppercuts

4:41

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


[B][COLOR="red"]20141009[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]WOD[/B]
5 rds
5 Box jumps 24"
5 Pull ups
5 Man makers 25# DBs :eek:

[B]Conditioning[/B]
Interval tng for 30 minutes

Michael A. Jones 10-10-2014 02:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141010[/COLOR][/B]

[B]Active Rest Day[/B]

Visited chiro today, got an adjustment and was off to get some back treatment/therapy when the power went out....:ranting2: So much for that.

Instead, I went home used my Miracle Balls, iced a bit and did some light yoga.

Michael A. Jones 10-11-2014 02:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141011[/COLOR][/B]

My classes at the park got rained out.....:(:lightning I didn't want to get lazy, so I worked out as soon as I got home; weather sometimes dictates one's mood.

[B][I]Burgener WU, dislocates and 20 DUs[/I][/B]

[B]WOD[/B]
In spired by The Chief WOD....
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

[B]"Buck Sarge"[/B]
3 minute AMRAP
3 Hang power cleans 95#
6 Front squats 95#
9 Push ups
Rest 1 minute, and repeat 2 rds

Finished with 5,5 and 4 plus 3HPC and 5 FS. It was a lot harder than I had predicted or remembered...:smiley_ev

[B]Conditioning[/B]
Shadow Boxing w/ 16oz gloves
2 rds with 8x 30:10 splits
2 jabs, 2 uppercuts, 2 hooks and 2 combos

Michael A. Jones 10-19-2014 05:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141019[/COLOR][/B]

[B]REST DAY[/B]

I'm not sure what happened to my workout posts from the 12th thru today.....Odd but they seem to have been deleted.:shrug::mad:

Michael A. Jones 10-19-2014 06:11 PM

Re: Mike's Mad Log
 
I retrieved some of my workouts that were deleted. Not to sure if I got it all but whatever....

[COLOR="red"][B]20141013[/B][/COLOR]
[B]REST DAY[/B]

[B][COLOR="red"]20141014[/COLOR][/B]
Power Cleans
5x5 135#

Helen
Rx'd 8:28

[B]Conditioning[/B]40 minutes of interval training

[B][COLOR="Red"]20141015[/COLOR][/B]
Bench Press
5x3 195#
[B]Conditioning[/B]Interval tng for 40 minutes

[B][COLOR="red"]20141016[/COLOR][/B]
4 rds
10 DUs
10 RDL 105#
[B]Conditioning[/B]Interval tng for 40 minutes

[B][COLOR="red"]20141017[/COLOR][/B]
[B]REST DAY[/B]

[B][COLOR="Red"]20141018[/COLOR][/B]
Power Cleans
5x5 150#

3rds
10 DB snatch 30#
10 DB rows 30#
5 Pull ups

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

Michael A. Jones 10-20-2014 08:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141020[/COLOR][/B]

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

Michael A. Jones 10-21-2014 07:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141021[/COLOR][/B]

[B]Endurance[/B] :run:

Yes, I finally got back out for a run.....!!! Cruised a solid 3 miles in 26:15. Maintained a respectable pace throughout but picked it up gradually.

[B]Strength[/B]:weight_l:
Back Squats
3x3 255#

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

Michael A. Jones 10-22-2014 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141022[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
8 RFT
4 Single arm KBS 40#
4 Snatch with OHS
4 Burpees

Finished in 7:30. Looked easy when I programmed it but it was rough.....:evilsmile

[B]Conditioning[/B] 45 minutes of interval training

Michael A. Jones 10-23-2014 07:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141023[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Power Cleans
5x3 160#

My lifts felt extremely good today. I noticed that I didn't move my feet as much while doing the "jump" that Rippetoe suggested. And, I'm staying over the bar longer.....

[B]Conditioning[/B] Did a quick 30 minute interval session tonight

Michael A. Jones 10-24-2014 08:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141024[/COLOR][/B]

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

Michael A. Jones 10-25-2014 02:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141025[/COLOR][/B]

I had an excellent rest day!! I felt really good this morning. I'm glad because I had to be mentally and physically ready for today's workout.....

[B][I]CFWUx1[/I][/B]

[B]WOD[/B]
[I]20141023 CF main[/I]
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb.
From 5:00-10:00 use 95 lb.
From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

20 minutes + 5

I think my legs were still in the game but my right wrist was aching somehting fierce!! I need to work on my transition from squat to press....I watch a vid by Khalipa a while ago but I still get stuck at that point...

By the way, this was some sinister programming!!:evilsmile:devil::smiley_ev:highfive:

[B]Conditioning[/B] I did 35 minutes of interval training prior to my WOD.

Michael A. Jones 10-27-2014 06:22 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141026[/COLOR][/B] [COLOR="red"]and[/COLOR] [B][COLOR="red"]20141027[/COLOR][/B]

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

I am so tired, and still sore from all those thrusters....

Michael A. Jones 10-28-2014 07:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20141028[/COLOR][/B]

[B][I]CFWUx1[/I][/B]

[B]WOD[/B]
Subtract 1 snatch and add swing and slam per round
10 KB snatch l/r 40#
1 KBS
1 Ball slam 20#.....
1 KB snatch l/r 40#
10 KBS
10 Ball slam 20#

[B]Endurance[/B]:run: Quick 1 miler after WOD in 8:38

[B]Conditioning[/B] 35 minutes of interval training


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