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

Michael A. Jones 08-04-2012 03:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120804[/COLOR][/B]

I feel as though my endurance has been slipping lately, so I went with a metcon to see if my suspicions were correct....

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

[B]WOD[/B]
4 RFT

10 KBS 50#
5 OHS 95#
5 Pull Ups
10 Box jumps
6:48

I definitely felt out of breath around half way thru round three....Need to balance my workouts better. Trial and error

[B]Post WOD[/B]
6 rds on the bag
45:10

Michael A. Jones 08-05-2012 12:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120805[/COLOR][/B]

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

Time to recharge, stretch and hydrate.....:kicking0:

Michael A. Jones 08-06-2012 10:21 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120806[/COLOR][/B]

[B][I]2 minute rope jump, 10 PU, 10 Pull ups, shoulder dislocates, 20 squats and stretching[/I][/B]

[B]WOD[/B]
10 minute AMRAP

4 C&P 115#
10 DU
10 Ball slams 15#
10 Body rows
6+2 rds

[B]Post WOD[/B]
8 rds on the bag
30:10

4x15 SU
4x25 Russian twist

Michael A. Jones 08-07-2012 08:27 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120807[/COLOR][/B]

I woke up quite refreshed today. Hopefully, the feeling will last.....:p

[B]Endurance[/B]
Warmed up with some calisthenics and stretching.

10.5 mile bike ride in 52:26.

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

[B]Strength[/B]
DL
5x225 WU
3x275
3x310
3x350

Felt weak on the warm up.....:shrug: It seemed as though I was lifting a ton!!! As the pulls progressed, I found my chi and cranked them out. I did have to reset on the last rep of set three; grip issues. I need to get in gear and buy some more chalk.

So far, the Wendler program is helping.:pepper:

Michael A. Jones 08-08-2012 02:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120808[/COLOR][/B]

[B]Strength[/B]
Press
3x135
3x155
3x175

This wasn't my original 5/3/1 template weights but the gym on post didn't have 2.5# and it was hard enough getting in my WOD with all the students milling around.....I hate glob-gyms!!! Even the ones on post.:ranting2:
On a positive, I did more weight on the 2nd and 3rd lifts than scheduled.

[B]Endurance[/B]

I went with the agility class versus running or biking today. Was it a wise choice....?

[B][I]800m jog and stretching[/I][/B]

Marcus, the main trainer, decided to augment his curcuit. He changed up some stations and tacked on 20 more minutes.....:holysheep: Threw us all for a loop but it was awesome. We still did the standard 40 seconds per station with 33 stations. Excellent cardio!!!
My legs are smoked and I have squats tomorrow.....:eek:

Michael A. Jones 08-09-2012 04:47 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120809[/COLOR][/B]

I had a ton of things to do today, and I'm still not done.....Made time to complete my scheduled workout though. :p

[B][I]20 lunges, 1 minute rope jump and stretching[/I][/B]

[B]Strength[/B]
Squats

3x225 WU
3x240
3x275
3x305*

*NOTE: I did 5 reps on the last set. I felt really good, and the lifts were fluid.

Michael A. Jones 08-10-2012 07:42 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120810[/COLOR][/B]

REST DAY [B]:D[/B]

Taking a little road trip to Houston. Hopefully, the resort's gym isn't lame....

Michael A. Jones 08-12-2012 01:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120811[/COLOR][/B]

Used the small but nice gym at the resort. Not real workout equipment but I made the best of it.

[B]Endurance[/B]

1.3 mile run on treadmill.....:p

[B]WOD[/B]
6 minute AMRAP

5 Sprawl to C&P 20# DB
10 DBS 40# ( No KBs)

6+4

[B]Post WOD[/B]

20 max effort broad jumps

[B][COLOR="Red"]20120812[/COLOR][/B]

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

Michael A. Jones 08-13-2012 06:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120813[/COLOR][/B]

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

[B]WOD[/B]
21-15-9

Hammer strikes
K2E
Dips
DU

[B]Post WOD[/B]
8 rds on the bag w/ 20# vest
30:10

Michael A. Jones 08-14-2012 01:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120814[/COLOR][/B]

[B]Strength[/B]
DL
5x225 WU
5x295
3x330
1x370

The pulls this morning weren't as bad as I had imagined they would be....I didn't get as much sleep as usual and ate like crap while on our little trip this weekend. :o I tweaked my thumb the other day, and thought it would affect my grip......It held up pretty good.

I went with my daughter to the gym on post to help her with some weight training. While there, I decided to get a bit of cardio in....

[B]Endurance[/B]
Warmed up with some calisthenics and stretching.

1 mile sprint on the treadmill followed by 2.5 miles on the cardio bike.


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