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

Michael A. Jones 02-28-2012 07:45 PM

Re: Mike's Mad Log
 
20120228

Calisthenics and active stretching

Endurance

I went for a nice run at my fav local park again this morning. Logged 2.5 miles.

Michael A. Jones 02-29-2012 02:42 PM

Re: Mike's Mad Log
 
20120229

Burgener WU

Skills

Snatch Balance 2x4
95-105-115-145

I definitely need to work this movement more. My left shoulder still tweeks a bit on overhead movements, so I didn't pursue too much today. I wanted to get my mind and body ready for OHS....:evilsmile

WOD

4 rds
4 OHS 95#
6 Snatch grip DL 225#
8 KB Snatch 50#

Post WOD

10 rds 45:15 on the heavy bag and stretching.

Michael A. Jones 03-01-2012 12:52 PM

Re: Mike's Mad Log
 
20120301

REST DAY :yawn:

Really drained today. I needed this rest day. Tomorrow, I tackle my final week of heavy squatting. Looking forward to seeing if my 5 week programming paid off and new PR.

Michael A. Jones 03-02-2012 02:58 PM

Re: Mike's Mad Log
 
20120302

Warm up consisted of 50 rope singles, 4x 275# squats and stretching

Strength

Back Squats-90% of 1RM
3x2 295#

I felt pretty solid on the first lift, but kind of struggled on the last rep/second set....I thought it over and knew that my foot placement was off. I was trying to get a wider stance than normal. I went back and did a third set (1 rep) to be sure.
With that said, I loaded another 45# to the bar and went for it. New PR at 340# :kicking0: I did notice that I was fighting the weight on the way down. So, at the bottom, I thought I was stuck. I went to that "place" and gutted it up. I am happy that I got the lift but wondering if it was the recent programming...:shrug: I'll take it though. As long as I am making gains is all that matters. Looking to try something new with my squats later in the week.

WOD

8 minute AMRAP
30 rope undulations
10 K2E
24m Bear crawl
6 rds + 30 ropes

Post WOD

6 rds 60:20 w/ 15 jumping jacks during 20 second rest on the heavy bag and stretching.

Michael A. Jones 03-03-2012 06:29 PM

Re: Mike's Mad Log
 
20120303

Calisthenics and active stretching

I was smoked after doing some much needed work in the lawn, so I kept it quick and simple.

Skills: DU practice. Spent about 6-8 minutes with a new rope. The rope and I were in synch:highfive: I managed 4 consecutive DUs!!!!! It's the little things that can make your day......

WOD

3 RFT-10 ea
Push ups, squats, burpees, SU, dips, 24" box jumps and DU
6:35

Post WOD
6 rds on the heavy bag-30:10

Michael A. Jones 03-04-2012 07:56 AM

Re: Mike's Mad Log
 
20120304

It was a beautiful morning and I wanted to do something outdoors, so I went to a local school to use the track, and they have big a** tires to flip:D

Calisthenics and active stretching

WOD

4 rds
8 tire flips 245#
10 KBS 50#
20 hammer strikes
400m run

The tire was the largest that was at the school field, so I used it. I tried to keep a steady pace on the 400s; 1:45 was about average.

Michael A. Jones 03-05-2012 08:13 PM

Re: Mike's Mad Log
 
20120305

REST DAY :snore:

Michael A. Jones 03-06-2012 01:32 PM

Re: Mike's Mad Log
 
20120306

Calisthenics, 30 good mornings 45#, 3x5 ride it downs w/ 50# KB and active stretching

WOD

5 rds
3 Front squats 225#
5 Back Squats 225#
5 DL 215#

Skills

I spent 20 or so minutes practicing DUs. Just like the other day, I stringed 3 consecutive. These may be my new addiction!! :kicking0: One day, I'll conquer them.

Michael A. Jones 03-07-2012 08:07 PM

Re: Mike's Mad Log
 
20120307

Burgener WU

Skills

I spent 20 minutes on DUs. Slow progress but I'm content :D

WOD

6 rds
10-8-6 Strict press 95-115-135#
6-8-10 KBS 70#
10 Weighted dips 30#
10 Alternating KB press 50#

Post WOD

6 rds 30:50 (40 sec of rope singles and 10 sec rest) on the heavy bag

We'll be on vacation to Disney World for a week, so hopefully the hotel has some decent equipment....If not, I'll be doing alot of running and BW exercises.

Michael A. Jones 03-09-2012 09:00 AM

Re: Mike's Mad Log
 
20120309

Today will be a rest day due to being on the road. Off to Disney!!!!:D


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