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

Michael A. Jones 05-21-2017 03:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170520[/COLOR][/B]

[B][COLOR="SeaGreen"]Birthday WOD[/COLOR][/B]
Marco X
5 RFT
20 Alternating Snatch 25#
19 Box Jumps 24#
86 Standing Cross Crunches [url]https://www.youtube.com/watch?v=2BO-eJZN3ks[/url] (WSF)
Cash Out- 800m Run

18:00

[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Banded Serratus Punch [url]https://www.youtube.com/watch?v=6KIkgFN5YRM[/url] (WSF)


[B][COLOR="Red"]20170521[/COLOR][/B]

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

[B]Circuit Training[/B]
20-1
Box Squats
Inclined Push Ups
Run around B-Ball Court after each round

Michael A. Jones 05-22-2017 08:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170522[/COLOR][/B]

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

I.DID.ABSOLUTELY.NOTHING.:D

Michael A. Jones 05-24-2017 10:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170523[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Wood[/B]
5 RFT
Run 400 m
10 Burpee Box Jumps, 24"
10 SDLHP 95#
10 Landmine Thruster 95#[url]https://www.youtube.com/watch?v=Rl6_tlNRIH8[/url] (WSF)
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device.

I still don't have the strength to get overhead let alone the mobility, so I subbed landmine version for standard thrusters. Completed in 25:00

[B]Spartan WOD[/B]
3 Rds
Run 2 minutes
30 second plank
Run 2 minutes
30 second hollow hold

I covered just under 1.5 miles during this workout. During the last round, I decided to shoot for 1 minute plank and hollow; made the plank but fell short on the hollow.....

[B]Mobility and Strength [/B] :weight_l:
SmashweRX Method #1
SmashweRX Method #2
Adhesive capsulitis release
Serratus Anterior Press 16# [url]https://www.youtube.com/watch?v=udHAp2EStH0[/url] (WSF)
2x10 Banded Iron Cross

Michael A. Jones 05-24-2017 08:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170524[/COLOR][/B]

[B]WOD[/B]:run:
4 rounds for quality
200m Run 80-95%
50m Recovery Jog
200m 80-95%
50m Recovery Jog
100m Recovery Walk
4 Single Leg Deadlifts, L&R 25#
4 Sit Throughs
2 Minutes Rest

Everyone n class had been dreading this workout, but most found that it was challenging and fun....;)

Michael A. Jones 05-25-2017 09:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170525[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
V Squat
Warm up 5x 180#
5x3 360#

Front squat
10x 45#
5x5 115#

RDL 5x 10
80#

3x10 Loaded Lunges 80#

Calf raises
3x 20
180#

KBS
3x 10 70#

[B]Mobility[/B]
SmashweRX Method #1
SmashweRX Method #2

[B]Circuit Training[/B]
40 minute Clock
20m Suicides
Broad Jumps and 2x 10 Split Jerks
Agility Ladder and Lateral Box Overs (four in line)
10 KBS and 10 Butterfly Sit Ups
200m Run
Rest 3 Minutes

I went through the circuit 5 times. It was hot as hell too!!!

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

Michael A. Jones 05-26-2017 06:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170526[/COLOR][/B]

[B]Active Rest Day[/B]

I'm so sore from yesterday...I took the day to hydrate, stretch and work some mobility.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills [url]https://www.youtube.com/watch?v=bg4wuVNMiCM[/url] (WSF)

SmashweRX Hip Matrix #1
SmashweRX Hip Matrix #2
SmashweRX Hip Matrix #3

Michael A. Jones 05-28-2017 03:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170527[/COLOR][/B]

[B]Endurance[/B] :run:

2 miles following Galloway's Run/Walk Protocols. Finished in 17:50.

[B]WOD[/B]
30 Minute AMRAP
300m Run
30 Burpee Broad Jumps
30 Loaded Russian Twists 30#
Single Dumbbell Grace 30#
Rest 90 Seconds

3+Run+Burpees+Russian Twists

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2

[B][COLOR="red"]20170528[/COLOR][/B]

[B]Circuit Training[/B]
Tier Workout with 30 seconds per. 12 Days of Christmas format
Push Up
Sprint
Lateral Shuffle to Squat
Rotational Planks
Squat Jumps
Grasshoppers
Burpees

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

Michael A. Jones 05-29-2017 06:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170529[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]

[COLOR="blue"]Murph Challenge[/COLOR]
For Time
1 mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.'

Rx and new PR at 49:21!!:pepper:

I was worried about the pull ups but they weren't that much of a burden. My daughter struggled with them this year, so her focus is to do better next year. She finished in 1:12:00.

I partitioned the workout 5-20-25.....

We did the WOD on JBSA-Randolph and there were 10 others participating.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

Michael A. Jones 05-30-2017 09:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170530[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Biceps Tendon [url]https://www.youtube.com/watch?v=lhebmRQs_rg[/url] (WSF)
10 Serratus Push Up [url]https://www.youtube.com/watch?v=WFUOIQuNZBg[/url] (WSF)
Serratus Anterior Press 10#

Michael A. Jones 06-02-2017 06:33 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170531[/COLOR][/B]

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

[B]WOD[/B]
4 rounds, 6 Minute AMRAP
10 DB Squat Cleans 25#
6 Jackknifes
10 C&P
20 Double Unders
2 Minutes rest between

4
3+6+10+10
3+6+10+8
3+6+10+4

[B][COLOR="red"]20170601[/COLOR][/B]
Mainsite WOD

10 200-meter sprints
Rest as needed between efforts.
Post best and worst times.

Best- :31
Worst- :38

[B]Conditioning[/B] I did about 15-20 minutes of interval training with my class. I was pretty gassed from the sprints....:run:


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