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

Michael A. Jones 02-23-2013 09:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130223[/COLOR][/B]

[B]Endurance[/B]:run:

I took part in the 5k Carrera Red Run sponsored by the American Heart Association. It didn't have a huge turnout but meet some cool folks and got in a quality run. Finished with a time of 25:37.

[B]Conditioning[/B]

The wife and I went back for another bootcamp this afternoon.

[B][I]Dynamic stretching, high knees, and jumping jacks[/I][/B]

3rds,30 seconds each
sandbag curls, mountain climbers, split lunges and Russian twists

3rds,30 seconds each
sandbag rows, reverse crunches, dirty dogs and plank rows

Finished up with 100 squats:eek:

Michael A. Jones 02-24-2013 06:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130224[/COLOR][/B]

[B]REST DAY[/B]:zombie:

I don't know what it is but I'm so drained....And to top that, I've been sneezing like mad since I ran my 5k yesterday. I suspect that there was a lot more mountain cedar in the air where I ran....:shrug:

I'm taking today off and try to workout in the a.m.

Michael A. Jones 02-25-2013 10:08 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130225[/COLOR][/B]

I feel better this morning. I rested really well, and stayed hydrated throughout yesterday. I haven't sneezed since last night, so I'm hoping that whatever pollen or mountain cedar that was whipping my tail is out of my system.

I decided to go to the globo on the base today. I planned to do some rowing but they have both C2s in maintenance....:ranting2: So, I skipped out on cardio for today. Couldn't bring myself to get on the treadmill.

[B][I]Active stretching and single unders[/I][/B]

[B]Strength[/B]
V squat
270x 10
360x6
450x4
540x4

[B]Assistance exercises[/B]

GH ext [url]http://www.lifefitness.com/commercial/lfstrength/SignatureSeriesSingleStations/lowerbody/glute.html#(WSF[/url])
ea leg

10x90, 10x110 and 10x125

Leg curl
3 rds
10x85

Adduction/abduction:smiley_ev
3x160 ea exercise
A lady told me that I was the first guy she'd ever seen on this machine. I told her that most don't understand the signifigance of the strengthening the hips and pelvis, and should be doing these movements.

Calf ext
3 rds
10x210

2x10 box jumps 24"

[B]Conditioning[/B]
4 rds on the heavy bag with 60:25 splits

Michael A. Jones 02-26-2013 01:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130226[/COLOR][/B]

I followed the Spartan Race WOD for today. I had planned on some hill work anyhow. ;)

[B]WOD[/B]


Jog 1 mile easy to the hill
Find a .5 mile hill (preferably in the woods with rocks and roots in the way)
Run all out to the top of the hill
Moderate jog to the bottom of the hill
At the bottom of the hill do 10 burpees, 10 squat jumps, 10 pushups, 10 side lunge jumps
Repeat 5 times
Jog 1 mile easy to cool down

I did 4 rounds. I modified slightly and did a slight loop with the hill repeats. I ran up the hill that I was working on, took a parallel trail, jogged back to my start point and did the exercises. I actually got almost 3 miles out of it.

[B]Core[/B]
4 rds
25 crunches
15 back extensions w/ 3 second hold

Michael A. Jones 02-27-2013 09:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130227[/COLOR][/B]

Missed out on some ideal run weather today....Had a lot to do around the house, and had some errands to do.

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

[B]WOD[/B]
APAP

20 ea with 30 seconds rest btx movements
C&P 115#
wall ball 30#
KBS 50#
Front Squat 115#
4:20

[B]Conditioning[/B]

5 rds on the bag with 40:15 splits

Michael A. Jones 02-28-2013 07:58 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130228[/COLOR][/B]

[B]REST DAY[/B]

Michael A. Jones 03-01-2013 10:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130301[/COLOR][/B]

[B]Endurance[/B]

Biked 6 miles in 33 minutes. I felt like I should have ridden faster but I haven't been out as much during the winter.....And, it was chilly this morning.

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

[B]WOD[/B]
3 RFT

5 DL 225#
50m sandbag carry 70#( used my heavy bag)
5 burpees
50m SB carry
5 PP 125#
10 SU

Finished in 6:17

I probably could have went faster on the SB carries.

[B]Core[/B]
20 Russian twists
30 flutter kicks

I went light tonight. We ate out at a Brazilian steakhouse and I'm still full.;) Besides, this is day 1 of my wife's fitness challenge, and this was the exercises.

Michael A. Jones 03-02-2013 11:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130302[/COLOR][/B]

[B]Active Rest Day[/B]

Mobility exercise and stretching. I concentrated on my hips primarily.

[B]Core[/B]
30 two count Russian twists
15 plank toe lifts ea leg

Michael A. Jones 03-03-2013 01:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130303[/COLOR][/B]

[B][I]Hip mobility exercises, stretching, PVC pipe shrugs and 10 pull ups[/I][/B]

[B]WOD[/B]

3 rds
10 SB squat cleans 45#
3 stone lifts w/ squat 95#:yikes:
10 SB rotational lunges 45#
10 SB ground to shoulder 70#

I forgot how invigorating odd object lifting is!! I haven't touch my atlas stone since I hurt my back. It was great getting back into it.

[B]Conditioning[/B]
50 ball slams 9#
100 heavy bag punches
200 single unders
300 rope undulations

[B]Core[/B] ( Part of my wife's monthly challenge)
40 Russian twists 9#
30 flutter kicks
30 plank heel lifts

Michael A. Jones 03-04-2013 01:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130304[/COLOR][/B]

[B]:run:[/B]

I needed to pound some pavement today. Seems like I've been slacking...

I ran 3 miles in 27:10. Felt really laborous on the second mile. That's usually my sticking point during 5 k distance.

[B]WOD[/B]
3 RFT
60m OH slosh pipe carry
10 Zercher squats w/ pipe
10 KBS 50#
10 Goblet squats 50#
6:04
~rest 2 minutes~
2 RFT
12 gada shoulder swings 10#
12 Bulgarian bag Warrior swings 20#
2:26
I used my sledge to act as the gada. I am interested in taking up more exercises with the gada but don't want to spend the $$$. I may have to DIY one once I get accustomed to the movements.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
20 squats
20 jumping jacks


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