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

Michael A. Jones 03-16-2013 08:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130316[/COLOR][/B]

[B]Endurance[/B] :run:

My friend and I took part in the Run the Jailbreak Race this morning. It was a 5k obstacle run here in San Antonio. Not as challenging as the Spartan but good dirty fun!!;)

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
70 jumping jacks
25 calf raises

Michael A. Jones 03-17-2013 06:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130317[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
80 jumping jacks
25 push ups
25 leg lifts
25 calf raises
25 reverse crunches
25 walking lunges
25 sec plank

Finished off with 15 solid minutes of stretching and foam rolling.

Michael A. Jones 03-18-2013 08:10 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130318[/COLOR][/B]

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

Michael A. Jones 03-19-2013 05:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130319[/COLOR][/B]

[B]Strength[/B]
Squats

5x225 warm up
5x275
5x305
5x335

[B]WOD[/B]
3 rds
3 squats 245#
10 weighted lunges 45#
10 box jumps 18"

[B]Conditioning[/B]
5 rds on the heavy bag with 45:20 splits

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
30 crunches
25 sec "butt kickers"

Michael A. Jones 03-20-2013 07:26 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130320[/COLOR][/B]

Hump Day!!!:kicking0:

[B]Endurance[/B]:run:

Did some stretching and jogged 800m to warm up. It was surprisingly chilly this morning. I ran 3 miles in 26:42. Could have run a bit faster, but a section of the trail I ran today is made of engineered wood and was really slick from the morning dew....It was still a good run.
Ran hill repeats afterwards. It was a decent grade and afforded me the opportunity to get in 10 ea push ups, flutter kicks, jumping jacks and squats on the way up. The second set I did 20 reps each.

[B]Strength[/B]
Bench Press

5x135 warm up
3x5 185# with 5 drop push ups btx rds

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
40 crunches
25/25 front/rear lunges:devil:

Michael A. Jones 03-21-2013 07:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130321[/COLOR][/B]

[B]Conditioning[/B]

I went to the post fitness center for circuit training today. I haven't been in forever. It was one hour with 40 stations at 30 second intervals. The staff changed some of the stations to more functional movements... :lightbulb

[B]Core[/B]
4x15 weighted sit ups 110# (ab machine)
4x10 oblique knees to elbows:evilsmile

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
50 crunches
25/25 side leg lifts

Michael A. Jones 03-22-2013 09:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130322[/COLOR][/B]

[B]Active Rest Day[/B]

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
60 crunches
25/25 inner thigh leg lifts:shrug:

I did some active stretching and hip mobility exercises.

Michael A. Jones 03-23-2013 08:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130323[/COLOR][/B]

[B]Endurance [/B]:run:

I ran in a local 5k this morning.Not an official 5k but a good run. The distance was actually 2.9 miles which I clocked a 23:44.

[B]Conditioning[/B]

The wife and I went to our friend's bootcamp this afternoon. He's been doing some other training, so we haven't been in a while.
Active warm up, then WOD:

3x 45 sec each station

tire flips, rope whips, bunny burpees, spidermans and BW dips

3x 45 sec each station

negative PU, inchworms, rope undulations, step ups and alternate toe touches

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
70 crunches
25 supermans

Michael A. Jones 03-24-2013 08:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130324[/COLOR][/B]

[B]Active Rest Day[/B] :pepper:

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
80 crunches
25 squats
25/25 inner thigh leg lifts
25/25 side leg lifts
25 second butt kickers
25 supermans
25/25 front/back lunges

Michael A. Jones 03-25-2013 08:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130325[/COLOR][/B]

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

I felt extremely sluggish all day, so I decided to take the day off completely. I took a brief nap this afternoon. I'm hoping that it pays off and I can get back at it tomorrow.


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