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

Michael A. Jones 12-05-2013 09:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131205[/COLOR][/B]

[B]Endurance[/B] :run:

Got out on this cold, windy day and ran. Just did 1.5 miles in 12:30 which wasn't a bad time.

[B]Strength[/B] :weight_l:
Bench
5x10 135#

[B]Endurance Part Deaux[/B]

Surprisingly, I had attendance at tonight's HIIT class!!:yikes: 32 degrees and outdoors didn't stop some determined folks form getting in a great workout.

Michael A. Jones 12-07-2013 08:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131206[/COLOR][/B]

[B]REST DAY[/B]

I.DID.ABSOLUTELY.NOTHING.:snore:


[B][COLOR="red"]20131207[/COLOR][/B]

[B]Endurance[/B]

2.5 mile power walk in 35 minutes, and 30 minutes of HIIT.

Seemed like I was the only one braving the 28 degree weather at the park this morning...

[B]Strength[/B] :weight_l:
Box Squat
3x3 305#

I'm really loving box squats after reading this article!!!

[url]http://stronglifts.com/build-explosive-strength-how-to-perform-box-squats [/url]) WSF

Michael A. Jones 12-09-2013 09:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131208[/COLOR][/B]

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

[B][COLOR="red"]20131209[/COLOR][/B]

[B]Endurance[/B]:run:

Attempted to bust my 3 mile PR time this morning. I was at a great pace but hit a wall around 2.5 miles....Still clocked a time of 24:11. :pepper:

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

[B]WOD[/B]
4 rds
4 deadlifts 275#
8 step ups 60#
12 KBS 50#

[B]Core[/B]
3 minute plank

[B]Endurance Part Deaux[/B]
35 minutes of HIIT

Michael A. Jones 12-11-2013 04:28 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131210[/COLOR][/B]

I fell asleep before posting my workout....:yawn:

[B]Strength[/B]
Bench Press
2x5 215#

[B]Endurance[/B]

I went to support my wife's two year anniversary of being a Zumba instructor. She had me working up a sweat for a solid hour!!:pepper:

Michael A. Jones 12-11-2013 12:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131211[/COLOR][/B]

[B][I]Burgener WU and 1 minute single unders[/I][/B]

[B]Skills[/B]

I dedicated about 25 minutes to work on my squat cleans. I haven't been doing enough cleans, in general, lately and know that it has become one of my weak points...

I watched several tutorials, and extracted all of the essentials to help me out; first pull, speed under the bar and the bottom 'bounce."

[B]WOD[/B]
3 rds
3 pull ups
5 KB high pulls 50#
7 Squat cleans 130#

[B]Core[/B]
5 rds
20 plank jacks with 10 jumping jacks per rd

[B]Conditioning[/B]
5 minutes on the heavy bag

[B]Endurance[/B]
30 minute HIIT session

Michael A. Jones 12-12-2013 08:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131212[/COLOR][/B]

[B]Active Rest Day[/B]

Stretching and light yoga

Michael A. Jones 12-13-2013 06:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131213[/COLOR][/B]

[B][I]Ride it downs, and stretching [/I][/B]

[B]Strength[/B] :weight_l:
Front Squats

8x2 215#

Worked with 215# because it was challenging enough but not too easy...

I think that I had a nice rack position and kept my elbows high. I went ATG, and focused on being explosive at the bottom.

[B]Conditioning[/B]
5 rds of 10 squat jumps

[B]Core[/B]
210 second plank!! :smiley_ev

Michael A. Jones 12-14-2013 05:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131214[/COLOR][/B]

[B]Endurance[/B]

40 minute HIIT session

[B]Core[/B]

As a challenge, I completed a 30 second plank with my oldest daughter planking on my back.

Michael A. Jones 12-15-2013 05:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131215[/COLOR][/B]

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

[B]WOD[/B]

3 RFT
5 pull ups
10KB rows 70#
10 PP 75#
10 KB rows 70#

3:33

[B]Conditioning[/B]
Heavy Bag
2 minute rd~30 seconds REST~4 minute rd

[B]Core[/B]
30 sec plank
40 Evil wheels:evilsmile

Looking to do a run tomorrow. Nothing spectacular but nice and easy.

Michael A. Jones 12-16-2013 09:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131216[/COLOR][/B]

[B]Endurance[/B] :run:

Finally got in a 4 mile run this morning!! Looking thru my workout log, I realized that I hadn't run over 3 miles since June or so.....

4 miles in 34:59 this morning:pepper: Not so bad.

[B]WOD[/B]

12 Days of Fit-Christmas

Performed just like the song goes.....

1 30 sec plank
2 push ups
3 burpees
4 squats
5 renegade rows
6 flutter kicks
7 inchworms
8 squat jumps
9 jumping jacks
10 lunges
11 T push ups
12 one legged deadlifts

I completed it with two of my coworkers because they had never seen it before.


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