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

Michael A. Jones 09-14-2012 07:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120914[/COLOR][/B]

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

I may partake in the Spartan WOD 9.15.12 in the a.m. It's a long run with a sandbag.....:smiley_ev

Michael A. Jones 09-15-2012 07:47 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120915[/COLOR][/B]

[B][I]800 m run, calisthenics and stretching[/I][/B]

[B]Spartan Race WOD[/B]

I ran/walked 6.07 miles in 1:32:43 with a 35# sandbag. I had forgotten how good it felt to do workouts like this. Being a retired Infantryman, I had gotten away from this type of conditioning. May have to add a few more sessions in the future....:lightbulb

Michael A. Jones 09-16-2012 06:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120916[/COLOR][/B]

[B]Active Rest Day[/B]

I did a lot of hydrating, foam roller use and stretching. DOMS was in full affect this morning. I haven't felt this sore in quite some time.... Thanks to the guys and gals at Spartan Race HQ for yesterday's WOD :D

[B]WOD[/B]

3 rds
60 rope singles
40 Heavy bag strikes
20 12" step ups
10 Push ups

Michael A. Jones 09-17-2012 04:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120917[/COLOR][/B]

I didn't sleep very well last night....:( I took a catnap midday, and felt much better. My energy level is still down but I needed to workout.

[B][I]CFWU plus 800m jog[/I][/B]

[B]Endurance[/B]
Tabata rope singles 30:10
342 total

[B]WOD[/B]
4 rds
20 ft farmr walk 90# ea hand
5 Squat thrusts
10 KB snatch 50#
20 hammer strikes

[B]Post WOD[/B]
2x40 KB slingshots 50#
3x20 SU
3x20 crunches

Michael A. Jones 09-18-2012 10:47 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120918[/COLOR][/B]

I was back to strength training sessions today. Really getting into 5/3/1!! It's slow progression, but I am in no hurry. At my age, I've learned to take your time and appreciate the little things....;)

[I][B]NOTE:[/B]Last night's farmer walk weight should have read 110# per hand; totally forgot about the bar weight[/I]....:icon_spee

[B][I]30 rope singles, 20 squats, reverse leg curls and active stretching[/I][/B]

[B]Strength[/B]
DL
3x225 WU
5x280
3x315
1 plus 3x355 (reset on 4th rep due to grip)

[B][COLOR="Blue"]Assistance work[/COLOR][/B]
RDL
10x135
8x155
6x175

Glute/hip bridges
4x20 45#

[B]Endurance[/B]

I ran a light 2.03 miles in 18:45. My goal was to get a run in and planned to stay under 19 minutes; my split times were 8:43 and 9:44. I used to be sub 15 minutes when I ran during the APFT. Guess I have gotten more accustomed to running 5k. :rolleyes:
RDL

Michael A. Jones 09-19-2012 08:36 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120919[/COLOR][/B]

[B]Endurance[/B]

6.26 miles in 34:30. Had to content with a lot of traffic, and detours on this ride; main trail was under construction.

[B][I]Burgener WU, 10 dips and 1 minute rope jump[/I][/B]

[B]Strength[/B]
Press

3x135 WU
5x140
3x155
1 Plus2x175

Michael A. Jones 09-20-2012 07:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120920[/COLOR][/B]

[B][I]45 sec rope jump, 20 squats, and stretching[/I][/B]

[B]Strength[/B]
Squat

3x225
5x245
3x280
1 plus3x310

Michael A. Jones 09-21-2012 04:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120921[/COLOR][/B]

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

I made plans to do a little running, and take my sled out in the morning. I did some mods on it and want to take it out for a test.....:devil:

Michael A. Jones 09-22-2012 07:35 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120922[/COLOR][/B]

It was a gorgeous morning to take my WOD outdoors!!!!:kicking0: 65 degrees, sunny and little to no one out in the early morning. The makings of a great start.

[B][I]800m run, 40 jumping jacks, 10 pull ups and stretching[/I][/B]

[B]WOD[/B]
APAP

400m run
10 KBS 50#
50m sled push 100#
50m sprint
25m bear crawl
10 PU
50m sled push 50#
50m sprint
25m crab walk
10 split jumps
50m sled push 25#
50m sprint
25m broad jump :smiley_ev
400m run
10:59 was my finish time. It was a really good workout. My newly modified sled held up nicely. I hadn't used it on gravel, but the 97 cent baluster wood did not snap and had minimal wear.:highfive: The broad jumps were by far the hardest exercise....Not to mention, the crab walks did have a certain degree of suck.:p

[B]Endurance[/B]
2.57 miles in 23:15

Michael A. Jones 09-23-2012 05:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20120923[/COLOR][/B]

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

I am somewhat embarrassed to say that I shammed out today....:o I planned for this to be an active rest day but got lazy, then the wife put me to work.

In my defense, we were out late last night, so I am a bit tired.


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