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

Michael A. Jones 08-15-2012 07:54 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120815[/COLOR][/B]

[B]Endurance[/B]
10.25 mile bike ride in 56:18. I could feel that taking a week off from riding was not a good idea.....

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

[B]Strength[/B]
Press
5x145
3x160
1x180 (I repped 2)

Michael A. Jones 08-16-2012 02:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120816[/COLOR][/B]

I had a late night helping my wife with some paperwork, so I slept in till 6 o'clock....:rolleyes:

My daughter convinced me to accompany her to the gym on post again. Globo workout today :D Don't get me wrong. The fitness center has great equipment but I always get the stares when I WOD there.

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

[B]Strength[/B]

I got away from my planned squat regime and went with some of the equipment available; they shun lifting heavy in the rack.....:dunno:
V Squat machine
10x255#
10x300#
10x340#
10x390#
Pretty decent machine.....
[url]http://www.lifefitness.com/commercial/hammerstrength/plateloaded/lowerbodytorso/vsquat.html[/url] (WSF)

Seated Leg Press
3x10 310#

Glute Press
3x10 150# per leg
You gotta see it to believe it....[url]http://www.lifefitness.com/commercial/lfstrength/SignatureSeriesSingleStations/lowerbody/glute.html[/url] (WSF)

Leg Curls
3x10 40# per leg

Calf Extensions
3x10 210#

[B]Endurance[/B]
10 minute sprint on the treadmill

Michael A. Jones 08-17-2012 08:41 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120817[/COLOR][/B]

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

I am going to incorporate METCON work into my strength days. I have found that my endurance has been suffering. Still trying to find the right balance with my programming. I feel close.....

My strength has increased with 5-3-1 but I need to better my cardio. I should be running more but haven't brought myself to do so. :o

Michael A. Jones 08-18-2012 05:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120818[/COLOR][/B]

I decided to take my workout outdoors this evening. It was 98 degrees but didin't really feel that hot.....I was kind of sore for some reason, so I didn't get a run or ride in today.
Did a curcuit style WOD to get some additional cardio in and work out that soreness.

[B][I]Samson stretch, calisthenics and 800 jog[/I][/B]

[B]WOD[/B]
4 RFT

100m Farmer's walk 50# ea hand
run 5m
10 KBS 50#
run 10m
5 PU
run 10m
10 Box jumps
200m run~ 12:20

Michael A. Jones 08-19-2012 08:33 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120819[/COLOR][/B]

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

Michael A. Jones 08-20-2012 08:20 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120820[/COLOR][/B]

I still cannot believe what a gorgeous day it has been!!! Woke up refreshed and ready to get after it. Off to the park to enjoy a quick ride in 73 degree weather:kicking0:

[B]Endurance[/B]
6.2 miles in 35:23
Not one of my best rides, but I didn't want to push myself back to 10 plus miles too early.

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

[B]WOD[/B]
For time
10 ea
SB OHS 45#
C&J 135#
Burpees
Body rows
Ring PU
DU
Dips
4 ct flutter kicks
SD Thruster 45#
K2E
4:25

[B]Post WOD[/B]
4 rds on the bag
40:10

Michael A. Jones 08-21-2012 01:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120821[/COLOR][/B]

Today is the beginning of 5/3/1 cycle three; deloading phase. I had DLs today and did them at the gym because I was checking out their circuit training class.

[B]Strength[/B]
Deadlifts

5x140 WU
5x160 (planned weight was 155)
5x195
5x235

[B]Assistance exercises[/B]

Did 2x10 ea leg on the glute machine, 3x10 ea on leg curl machine and 30 back extensions.

[B]Endurance/Conditioning[/B]

The class was similiar to the agility one taught at the fitness center; 33 station with 40 seconds per. The difference was that it had weight training incorporated.
Some of the exercises were tricep extensions, bicep curls, hack squat, C&P and calf raises.
I ran into several of my former co-workers and people from my old unit, so it made for a great time and workout. BTW. The class was approximately 45 minutes.....I went full circle with three additional stations.

Michael A. Jones 08-22-2012 08:14 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120822[/COLOR][/B]

[B]Endurance[/B]

10 mile bike ride in 54:05.

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

[B]Strength[/B]
Press
5x45 WU Gotta love deload week! :rofl:
5x75
5x95
5x115

Michael A. Jones 08-23-2012 09:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120823[/COLOR][/B]

Busy, busy day!!! Had a lot going on with my daughter and job hunting. Barely got in my WOD.....

[B]Strength[/B]
Back squat

5x135
5x185
5x215

I'll be taking a few off from my strength training as this is the end of cycle three with Wendler. I will try to get in more conditioning this upcoming week. Then, I will attempt to break into the 1000# Club when I do my CFT; haven't done it in a while and I want to see if 5/3/1 is working.

Michael A. Jones 08-24-2012 08:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120824[/COLOR][/B]

[B]Active REST DAY[/B] :kicking0:

Did some light stretching this morning, and just relaxed throughtout the day. Completed a mild workout tonight as stated below.

[B]WOD[/B]
3 rds

5 DU
10 Push ups
15 Crunches
20 Squats
25 Punches on heavy bag

Made a plan to run in the a.m. I want to get, at least, 3 miles in.....:run:


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