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

Michael A. Jones 03-15-2014 02:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20140315[/COLOR][/B]

The day began kinda crappy with light rain, but got better as the morning progressed. :)

[B]Endurance[/B]
50 solid minutes of HIIT at the park today!! :pepper: I had some really energentic folks there, so we cranked it up a notch.

[B]Strength[/B] :weight_l:
Squats 3x3
315#

I didn't think that I still had that left in me but it seemed relatively easy...after the first round.

[B]Skills[/B]
Played around prior to my circuit class and strung 10 DUs!!!!:D After my lifting, I practiced for 10 minutes.

I have been using a standard rope or my DIY cable rope. I'm definitely going to invest in a quality speed rope soon.

Michael A. Jones 03-16-2014 01:31 PM

Re: Mike's Mad Log
 
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[B]REST DAY[/B]
:yeahthat:

Michael A. Jones 03-17-2014 08:19 PM

Re: Mike's Mad Log
 
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[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
2 RFT
4 burpee CTB pull ups
12 monkey bar traverse
8 power cleans 115#~ 2:03
REST 1 minute, and repeat~2:17

The CTB pull ups whooped my of the seond go around!!:yikes:

Michael A. Jones 03-18-2014 07:20 PM

Re: Mike's Mad Log
 
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[B]Endurance[/B]

30 minutes of HIIT tonight at the community center.

I'm doing some extra stretching and rolling. For some reason, I am unusually sore today....:shrug:

Michael A. Jones 03-19-2014 06:24 PM

Re: Mike's Mad Log
 
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[B][I]Dislocates, stretching and Burgener WU[/I][/B]

[B]Skills[/B]
10 minutes of OHS practice with PVC. I played around with my hand positions to lock in a good hold. Spent a lot of time work active shoulders....

[B]Strength[/B] :weight_l:
OHS 1-1-1-1
65-95-115-125#

I def realized how weak my left shoulder has become, and that my mobility could use a major overhaul.
But, that's why we do goat work and practice!!:)

[B]WOD[/B]
3 rds
10 Sotts Press 15#/hand
20 Mace swings 10# ( used my sledge ;))

[B]Conditioning[/B]
2 rds on the heavy bag with 120:60 splits

[B]Endurance[/B]
40 minutes of HIIT at the park tonight

Michael A. Jones 03-20-2014 09:22 PM

Re: Mike's Mad Log
 
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[B]Endurance[/B]

45 minutes of HIIT tonight. I had a really great class!! Met some new people and received positive feedback on my classes. ;)

Michael A. Jones 03-21-2014 10:55 AM

Re: Mike's Mad Log
 
1 Attachment(s)
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A good friend sent me a link to trail unning the other day. It inspired me to get out and run this morning!!

[B]Endurance[/B] :run:

I did about 3.6 miles in 34 minutes wearing my weight vest.

I stopped to take some shots of the view from the lookout tower, and forgot to restart my app....:o Also, I almost bit the dust on the second mile but maintained my footing. But, my big toe was not so fortunate....:crutch00: I ripped about an inch of skin on the outside portion of that toe. I still finished with a reasonable time even with a blood-soaked sock.

[B]Strength[/B] :weight_l:
Bench press
5x5 135#
3x3 165#
1x1 195#

Michael A. Jones 03-22-2014 07:22 PM

Re: Mike's Mad Log
 
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[B]Endurance[/B]

45 minutes of HIIT

Michael A. Jones 03-23-2014 09:16 AM

Re: Mike's Mad Log
 
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[B]REST DAY[/B] :snore:

Michael A. Jones 03-24-2014 08:12 AM

Re: Mike's Mad Log
 
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[B][I]Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Press
10 95#
7 115#
5 135#
3 155#
1 175#

I've neglected pressing for a while....Making a conscious effort to get back to basics. Today's lifts felt really solid! My right wrist is kinda lame as is my left shoulder, so I know where I need to work.

[B]WOD[/B]
3 rds
5 Push press 135#
10 ball slams 10#
10 Warrior swings 30#


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