Re: Mike's Mad Log
 

[B][COLOR="Red"]20121004[/COLOR][/B]

I'm so glad that Fall is nearing. Cool mornings make for a better run.....Not the blazing heat of South Texas summers:evilsmile

[B]Endurance[/B]
3 miles in 25:49

[B]Conditioning[/B]

30 minutes of cardio boxing followed by 30 minutes of ab work.

[B]Strength[/B]
Squats

3x225 WU
3x245
3x285
3 plus 2x315:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121005[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121006[/COLOR][/B]

Began the day with a leisurely 3 mile walk at the Kidney Action Day. Got screened and all the vitals are in order;)

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

[B]WOD[/B]
3 rds
10 KBS 70#
5 KB Thrusters 50#
10 Hammer strikes
5 KB Thrusters 50#
5 Push ups
5 Ball slams 15#

[B]Conditioning[/B]
2 minutes on the heavy bag
2 minutes rope skip
2 minutes on the heavy bag
2 minutes jumping jacks*
1 minute rest and repeat

* Second rd I did high knees

[B]Endurance[/B]
1 mile time trial~ 7:22

I plan on doing this once a month in order to track any progress. My goal is to get down to a 7 minute mile.....;)

Re: Mike's Mad Log
 

[COLOR="Red"][B]20121007[/B][/COLOR]

[B]REST DAY[/B]

:yeahthat:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121008[/COLOR][/B]

Chilly beginning to my workout. 54 degrees is cold for my area during this time of year. Again, it makes for a pleasant time outside though.

[B]Endurance[/B]

12 mile bike ride in 1:07:56. My pace was far slower than usual but I got in a great ride; my legs will thank me later.....:rofl:

[B][I]Burgener WU[/I][/B]

[B]Skills[/B]
5x5 Cleans 95#
I needed to work my quick lifts and technique since I have neglected this movement lately.

[B]WOD[/B]
10 power cleans 95#
10 KTE
5 power cleans 115#
10 rocking planks
5 power cleans 135#
20 SU
5 power cleans 155#
20 ab wheel roll outs

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121009[/COLOR][/B]

I was feeling really lathargic this morning, so I had to hit the gym before I got down in the dumps. Working out always boosts my mood :pepper:

[B][I]10 hip bridges 135#, 2x30 sec rope singles, and stretching[/I][/B]

[B]Strength[/B]
DL
5x225 WU
5x300
3x320
1x380

[B]WOD[/B]
20 KBS 50#
10 Concentric box jumps 24"
10 DL 275#
1 minute rest
10 KBS 70#
20 Step ups 24"
20 DL 225#

I feel a lot better ;)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121010[/COLOR][/B]

It's a great day to be alive!!!! Time to hit the road...:run:

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

[B]Endurance[/B]
3 mile run with 20# vest in 29:38. My goal was to run sub 30 minutes. My second mile suck, as usual but my last was a monster. I never really payed much attention to the slight grade on the return. It whooped my tail this morning:eek:

[B]Strength[/B]
Press
5x95 WU
5x145
3x165
1plus2x185 :highfive:

[B]WOD[/B]
3 rds
10 weighted dips 70#
5 PP 135#(140,145 progressively per rd)
30 sec rope undulations

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121011[/COLOR][/B]

[B][I]30 air squats, 1 minute jump rope and stretching[/I][/B]

[B]Strength[/B]
Squats

5x225 WU
5x265
3x300
1plus2x335

[B]Conditioning[/B]
30 minutes of cardio boxing
30 minutes ab work

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121012[/COLOR][/B]

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

[B][COLOR="red"]20121013[/COLOR][/B]

[B]Endurance[/B]
10.23 mile bike ride in 56:07

[B]Conditioning[/B]
The wife and I attended a 1 hour XB Kickboxing class with the founder Romeo. He's based out of Vegas and was in town, so his brother's local studios sponsored him. I can tell you that he is a monster!!!! We've attended other classes but he whooped our tails!!:evilsmile Bad *** classes!

[url]http://www.shinealternativefitness.com/instructors/romeo-romero/[/url] (WSF)

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121014[/COLOR][/B]

[B]REST DAY[/B] :pepper: