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

Michael A. Jones 11-18-2012 07:27 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121118[/COLOR][/B]

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

Michael A. Jones 11-19-2012 08:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121119[/COLOR][/B]

[B]Reality Check REST DAY[/B]

My body felt depleted.....My diet has sucked recently, and I feel myself slipping back to restless nights. Fallen asleep on the sofa twice this week, then found myself awake into the night.
I decided to not workout tonight. Hopefully, I can get some adequate sleep and wake up recharged in the a.m.

Michael A. Jones 11-20-2012 07:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121120[/COLOR][/B]

Damn, I felt a hellavu lot better today!!!!! I have to releran how to listen to my body....

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

[B]Endurance[/B]
6 mi fitness walk wearing a 20# vest and carrying a 5# stick. Last time that I did this, I carried a 35# sandbag. Recorded a time of 1:27:44 and burned nearly 1000 cals!!!!
It was a good way to open up my hips for deadlifts, as well.

[B]Strength[/B]
DL
3x225 WU
3x285
3x330
3x370-had to reset on the last rep but got a successful pull

[B]Conditioning[/B]
An hour of Xtreme Boxing and abs:evilsmile

Michael A. Jones 11-21-2012 09:14 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121121[/COLOR][/B]

I got an early start because we are hosting Turkey Day at our place and the wife will have us prepping all day.....:whip0000:

[B]Endurance[/B]
The city finally opened up the newest stretch of trails near the missions, so I had to go explore. I was certain how far it was extended.....Needless to say, it was an even nicer ride than I had imagined. Biked 10.3 miles in 52:31.

[B][I]CFWU minus pull ups[/I][/B]

[B]Strength[/B]
Press
5x95 WU
3x140
3x165
3x185:pepper:

[B]Skills[/B]
My Xtreme Boxing instructor has gotten me hooked on boxing!!! Looked into purchasing a double end bag, but wasn't sure of how well it would help me. I put one together using an old compression bag, three rubber balls and bungees. I anchored it on my power rack and used a 70# KB for the base. It worked pretty well. Now, I'll use it until I find a real one.

6rds to work on speed and hand-eye coordination for 50:10 splits.

Michael A. Jones 11-22-2012 07:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121122[/COLOR][/B]

[B][I]20 air squats, mobility drills and stretching[/I][/B]

[B]Strength[/B]
Squats

3x225 WU
3x285
3x315
3x335 plus 2

I actually was following the wrong day with the weights.....:o I just dropped the weight on the last set from 350 to 335. I'll have to adjust on next week's cycle.

[B]Conditioning[/B]
8 rds on the heavy bag with 45:10 splits

Michael A. Jones 11-23-2012 06:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121123[/COLOR][/B]

It was turkey and goodness burn day.....:rofl: I ate far more than expected and felt guilty. Was going to be a light, active rest day but decided to run and do some Tabatas.

[B]Endurance[/B]

4.5 miles in 42.09. I wanted to run more but they had some construction going along the trails. Still managed to burn 771 cals.:kicking0:

Tabata: 12 rds total
single unders, punches on reflex bag and hanging knee raises
391 reps

Michael A. Jones 11-24-2012 07:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121124[/COLOR][/B]

[B]Endurance[/B]
7 mile ride in 40 minutes.....:icon_spee The wind was insane and I rode a new route that had a lot of incline. My legs were still sore from yesterday's run, so it was brutal.

[B][I]2x10 push ups, dislocates and stretching[/I][/B]

[B]Strength[/B]
Bench
5x115 WU
3x145
3x160
3x180 plus 7:pepper:

I really need to get more accurate with my BP weight. I feel as though I should be lifting a ton more than I am, but I hadn't done any bench for so long.....I'll adjust after this cycle.

Michael A. Jones 11-25-2012 10:49 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121125[/COLOR][/B]

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

Michael A. Jones 11-26-2012 09:53 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121126[/COLOR][/B]

It was a great morning!!! Aside from some dense fog, the weather was outstanding. I wanted to go out running but fell behind on time due to a stalled train.....Doubled back to the house, and just kept it short.

[B]Endurance[/B]
1 mile run in 7:39
6x100m sprints in incline

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

[B]WOD[/B]
3rds

6 man makers 20#DBx2
6 18" lateral jumps
6 KBS 50#
6 OHS 70#
10 ring push ups
10 KTE

Michael A. Jones 11-27-2012 05:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20121127[/COLOR][/B]

I began my training for my first half marathon. I always claim to hate running, but this is the next big challenge for me, and I hope it will change my mind set in regards to running.
I've read up and asked friends about training plans. Received mixed tips....Regardless, I'm behind the standard plans but feel confident that I can/will complete the race.

[B]Endurance[/B]

6 miles in 1 hour.
I found that that pace was decent but I think next time out that I'll tone it back some in order to establish a sustainable pace for the 13.1 miles.....

[B]Strength[/B]
DL
3x225 WU
5x310
3x345
1x390(f) :mad:

I think that I was kind of fatigued from my morning run, so I am not sweating the fail on my last set. I'll repeat this week next Tuesday.


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