Re: Mike's Mad Log
 

[B][COLOR="Red"]20121015[/COLOR][/B]

It was a great day to go out for a run. I did violate one of my rules and ran over 3 miles. Thought I was an actual runner this morning...:rofl:

[B]Endurance[/B] :run:

4.05 miles in 35:43
This wasn't a bad time considering I haven't run over three miles since June.

[B]WOD[/B]
3 minute AMRAP, 10 ea
KBS 50#, push ups and mountain climbers

Rested 1 minute between rds
Rd 1~6
Rd 2~5
Rd 3~5 plus 2 KBS

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121016[/COLOR][/B]

[B][I]1 minute rope singles, 30 one legged deadlift exercise and stretching[/I][/B]

[B]Strength[/B]
DL

5x225 WU
5x265
5x305
5plus1x345

I recalulated/adjusted my weights according to last week's pulls. I didn't add the 10# but rather 5# to gauge where I'm progressing.

[B]Conditioning[/B]

2-15 minute rds on the heavy bag with alternating squats, jumping jacks, kicks and star jumps every 2 minutes. 1 minute rest between the two rds.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121017[/COLOR][/B]

[B]Endurance[/B]
6 mile bike ride in 29:59

[B]Strength[/B]
Press

5x115 WU
5x135
5x150
5 plus 1x170
:yeahthat: I felt really strong on these lifts. I'm glad that I manipulated the weights for this cycle.

[B]WOD[/B]
I modified CFFB DWOD this morning. I was kind of gassed even though I completed the above training.
2 RFT
3 ground to overhead 185
5 Strict pull ups
10 TTB
4:42

[B]Post WOD[/B]
2 rds
40 sec plank ladders
50 crunches
20 reverse crunches
20 alternating hip raiser, ea leg....best term for them:shrug:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121018[/COLOR][/B]

Today is my B-Day, so I just did my scheduled workout and I will be relaxing the remainder of the day :)

[B][I]CFWU minus pull ups and dips, and 1 minute rope jumps[/I][/B]

[B]Strength[/B]
Squats

5x225 WU
5x235
5x275
5 plus 3x310

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121019[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121020[/COLOR][/B]

The family and I ran in the Foam Fest Run in Burnet this morning. It was a fun obstacle race!! The wife and daughter completed the 1 mile course; it was their first race, and I ran the 5k.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121021[/COLOR][/B]

[B]REST DAY[/B]

I was feeling pretty blah....So, I took the day off and did nothing but stretch and hydrate.

[B][COLOR="red"]20121022[/COLOR][/B]

[B]Endurance[/B]

I hit the park trail and ran 3.14 miles in 26:44. I could have run a bit faster but didn't put enough heart into it.....:shrug:

[B]Skills[/B]
Burgener WU and took 10 minutes to work OHS technique; 5 minutes with an empty bar and 5 with 95#. I went from snatch balance to squats. I still suck but I have to start doing all of the stuff that I am weak at and/or suck at...:p

[I][COLOR="Blue"]"Find your weaknesses, make friends with them, then beat them to death."~Chris Spealler[/COLOR][/I]

[B]WOD[/B]
3 rds
3 Front squats 225#
5 Sotts press 35# KBs
7 Squat jumps

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121023[/COLOR][/B]

[B][I]2 minute rope singles, 20 one legged deadlift exercise and stretching[/I][/B]

[B]Strength[/B]
DL

3x225 WU
3x285
3x325
3plus1x365

All of my pulls felt really good. The bonus rep took some effort but I summoned some mojo, and remembered to "turn the light switch on"; a term I heard the other day from Crossfit Journal. I kept everything tight, and the BB close to my thighs. Great cue!!

[B]Conditioning[/B]

I meant to attend XB class tonight but my youngest was receiving honor roll recognition, so we went to cheer her on. Instead, I did two 8 minute rds on the heavy bag with alternating squats, jumping jacks, kicks and star jumps.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121024[/COLOR][/B]

[B]Endurance[/B]
6.11 mile bike ride in 28:20

[B]Strength[/B]
Press

3x95 WU
3x140
3x160
2x180 (failed third rep)
1x175

[B]WOD[/B]
4 Rds
4 DL 235#
8 Press 100#
4 KBS 70#
8 Plate raises 35#

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121025[/COLOR][/B]

[B][I]Stretching, reverse hypers and 1 minute rope jumps[/I][/B]

[B]Strength[/B]
Squats

5x225 WU
3x255
3x295
3 plus 1x325

[B]Conditioning[/B]
30 minutes XB and 30 minutes abs