Re: Mike's Mad Log
 

[B][COLOR="Red"]20160918[/COLOR][/B]

[B]Endurance[/B] :run:

3 mile trail run in 30:30. It's been a while since I went off pavement, so I took a spill:eek: Wasn't paying enough attention to the trail and bit it. Nothing major; just lost some cool points.....

[B]Conditioning[/B]

Roxanne Burpees Warm Up

5 minute accumulative plank

Tabata
DB rows 60#
Shoulder Taps
Squat Jumps
Crunches
KBS 20#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160919[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160920[/COLOR][/B]

[B]WOD[/B]
20 Minute AMRAP
2 KBS 40#
Shuttle Sprint (16m out/back to 32m out/back)
Add 2 swings per round until time expires.

I completed up to 38, shuttle and 4 KBS.

[B]Conditioning[/B] 30 minutes of HIIT

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160921[/COLOR][/B]

[B]Conditioning[/B] 30 minutes of HIIT

[B]WOD[/B]

[COLOR="Blue"][B]Hero WOD Blake[/B][/COLOR]
4 RFT
50 foot Walking lunge with 15lb medball overhead
30 Box Jump 20#
20 Wallballs 15#
10 Pike Push Ups

15:30

Fair winds, Chief!!!

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160922[/COLOR][/B]

[B]WOD[/B]
200 DUs for Time
Every break, complete 10 KB Rows 80# and 10 KTE

Completed in 11:18; 8 breaks......I'll be trying this one again. My concentration wasn't all there and it affected my rope work.

[B]Weightlifting[/B] :weight_l:
Deadlifts
10x 135#
10x 225#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160923[/COLOR][/B]

[B]Endurance[/B] :run:

3 mile run in 26:06

[B][COLOR="red"]20160924[/COLOR][/B]
[B]WOD[/B]
24 Minute Clock
Every 4 Minutes, rotate couplets.
Couplet AMRAP - 12 KBS and 5 Push Ups
Couplet AMRAP- 100m Sprint and 6 Tuck Jumps

Averaged 4 rounds per couplet.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160925[/COLOR][/B]

[B]Active Rest Day[/B]

The family and I walked the streets during this year's Siclovia event.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160926[/COLOR][/B]

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

[B][COLOR="Red"]20160927[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:

Front Squats
4x5
155-175-195-225#

[B]WOD[/B]
4 rds for reps
1 minute single unders
1 minute ball slams 40#
1 minute single unders
1 minute ball slams
1 minute Rest

Rd 1-112
Rd 2-100
Rd 3-112
Rd 4-96

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160928[/COLOR][/B]

[B]Conditioning[/B] 35 minutes of HIIT

[B]WOD[/B]

[B][COLOR="Blue"]Hero WOD Jack[/COLOR][/B]
20 minute AMRAP
10 Subbed Rows for Push Press
10 Subbed DB High Swing for KBS
10 Box Jumps 20"

I managed about 14 rds with stopping my workout to coach some newbies.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20160929[/COLOR][/B]

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

[B][COLOR="red"]20160930[/COLOR][/B]

[B]Endurance[/B] :run:

Ran an awesome 6 miler in 55:40!! So thankful for the cooler weather. Summer heat and humidity was killing me....I initially set out to run a 10 minute mile but ran to effort. My fastest miles was 9:01 and slowest was 9:26.

[B][COLOR="red"]20161001[/COLOR][/B]

[B]WOD[/B]
[B][COLOR="Blue"]Hero WOD Rocket[/COLOR][/B]
30 Minute AMRAP
30 Jumping Jack Press
10 Push Ups
15 Squats

27 rounds

All of my participants felt that subbing the jumping jack press for swim was awesome ( plus no pull in the park). It worked the arms, back, legs and lungs. [url]https://www.youtube.com/watch?v=lLsjeFGNkeM[/url] WSF

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

I introduced folks to 60:30 cardio and strength medley :pepper:;)