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

Michael A. Jones 07-02-2016 04:17 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160701[/COLOR][/B]

[B]WOD[/B]
5 rds
5 DL 245#
25 Butterfly Sit Ups
Rest 30 seconds between

[B][COLOR="red"]20160702[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Squat
5x5 315#

Michael A. Jones 07-03-2016 04:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160703[/COLOR][/B]

[B]Conditioning[/B] 40 minutes of HITT :yikes:

Michael A. Jones 07-04-2016 02:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160704[/COLOR][/B]

[B][COLOR="Blue"]Happy Independence Day!!![/COLOR][/B]

[B]Endurance[/B] :run:
Freedom Day 4 Miler with my eldest this morning. It was a good course but I didn't run a smart race. Placed 20th of 35 in age division but could have done a lot better had I not run so hard in the onset....

On an unfamiliar course, 8:10 was too fast to begin. Still completed in 39:32.:)

[B]WOD[/B]
7 RFT
4 Box Jump Overs 20"
17 AKBS 40#
Directly in to 76 Lunges and 240 Single Unders

15:30

Michael A. Jones 07-06-2016 09:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160705[/COLOR][/B]

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

[B][COLOR="red"]20160706[/COLOR][/B]

[B]WOD[/B]
6 rds
20 Ring Rows
10 Goblet Squats 70#
20 Mason Twist 20# Wallball
40 seconds rest between rds

[B]Conditioning[/B]
I participated in part of my interval class tonight. I haven't been participating actively in any sessions since I hurt my shoulder, so was not 100%:(

I aim to build back up outside of my class.

Michael A. Jones 07-07-2016 07:40 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160707[/COLOR][/B]

[B]Active Rest Day[/B]

Shoulder mobility exercises and a little interval training with my class; wasn't planning on participating but they needed a spark....

Michael A. Jones 07-09-2016 05:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160708[/COLOR][/B]

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

I felt very tired, so I took the day and went to the chiropractor, then chilled for a while. Got myself together and did some light shoulder stretches and ice therapy.

[B][COLOR="red"]20160709[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Deadlifts 5x5
225-250-275-300-325(3)...315(2)

The last set proved too much after three, so I dropped some weight and finished it off.

[B]Conditioning[/B]
20:10 Intervals
Single unders- 66, 44, 52, 55, 63, 60
Power Knees- 24 per
Lateral Hop Overs [url]https://www.youtube.com/watch?v=CU8rUpluTCA[/url] (WSF)- 18 per
Jumping Jacks- 28 per (limited overhead clapping)

Michael A. Jones 07-10-2016 05:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160710[/COLOR][/B]

[B]Conditioning[/B] 40 minutes of HIIT

[B]WOD[/B] 50 minute circuit

Michael A. Jones 07-12-2016 08:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160711[/COLOR][/B]

[B]REST DAY[/B] SORE AS HELL, so I chilled.......:snore:

[B][COLOR="red"]20160712[/COLOR][/B]

[B]WOD[/B]
40-30-20-10-5
Squat Jumps
Plank Arm Lifts
Evil Wheels
Finish with 50 Butterfly Crunches

17:13

[B]Conditioning[/B]
30 minutes of HIIT; getting my engine back;)

Michael A. Jones 07-15-2016 05:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160713[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Front Squats
5x10 205#

Pleasantly surprised that these didn't hurt my shoulder as much as I imagined. Several forums suggested front squats versus back with a shoulder injury...

[B][COLOR="red"]20160714[/COLOR][/B]

[B]Active Rest Day[/B]
Chiropractic tune up, hydration and rest for the day. I did some mobility exercises for my shoulder which was plaguing me throughout the morning...

[B][COLOR="red"]20160715[/COLOR][/B]

[B]Endurance[/B]:run:
4 miles in 41:40

Initially wanted to check a new stretch of trail but they had a barrier across the entrance, so I went on a more familiar route. It was rough coming back, but hung in.
I REALLY need to get back to running!!!

Michael A. Jones 07-16-2016 04:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20160716[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
10 Ring Rows
10 Ball Slams 20#
10 Butterfly Sit Ups
60 Single Unders
10 Box Jumps
10 KB Rows 30#
10 AKBS 30#
Run 200m
6 rds

Took a 20 minute rest and did my second WOD. My Department was celebrating July as National Parks and Recreation Month and wanted folks to discover their superpowers, so I hosted a Super heroes workout.

[B]WOD II[/B]
Captain America 5 Minute AMRAP 10 Rotation Lunges 5 Front Raises
Daredevil 5 Minute AMRAP 10 Bar Skaters 10 OHS
Hulk 5 Minute AMRAP 5 Push Ups 10 Ball Slams
Flash 5 Minute AMRAP Shuttle Run 10 Single Leg Reach
Black Widow 5 Minute AMRAP 30 Weighted Punches1 0 Lateral Lunge
Batman 5 Minute AMRAP 10 Flyes 5 Burpees
2 Minutes rest between
[url]https://www.youtube.com/watch?v=pauGR0smZ9g[/url] (WSF) This is the closest to what we executed on the Daredevil.

[B]Conditioning[/B] 20 Minutes of HIIT

I'm going to be so sore tomorrow....


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