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

Michael A. Jones 03-26-2013 05:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130326[/COLOR][/B]

[B]Endurance[/B]:run:

Coldfront almost made me change my mind about going out this a.m. Did some stretching and jogged 800m to warm up. I got in a 2 miler in 19:38.

I could have run faster but it was colder than expected with wind, and I didn't really feel up to running fast.....:shrug:

[B][I]Foam rollering and active stretching[/I][/B]

[B]WOD[/B]
3 rds
6 DL 275#
12 KBS 50#
15 hip/glute bridges 50#
18 Supermans

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
30 glute bridges
25/25 oblique crunches

Michael A. Jones 03-27-2013 06:48 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130327[/COLOR][/B]

[B]Active Rest Day[/B]

Man!! I am whooped today! Had to fast last night for lab work. It seemed like they drew way too much blood....:yikes:

I decided to lay low tonight.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
40 glute bridges
25 jumping jacks

Michael A. Jones 03-28-2013 09:36 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130328[/COLOR][/B]

[B]Endurance[/B]:run:

I felt better and more rested this morning. I haven't done any moderate distance running for a while, so I decided to do one today.

Ran 4 miles in 36:05. I held a decent pace for the majority of the run, but the last 1/2 mile was harder than usual. I tried to hold a 9 minute per which averaged out but....Mile #1 9:02, #2 8:39, #3 8:58 and #4 9:21:( Thought I was doing well but looking back I saw that the incline was more defined on the return.

[B][I]Foam rolling and active stretching[/I][/B]

[B]WOD[/B]
3 rds
6 KB squat cleans 30#
26 heavy rope slams

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
50 glute bridges
25 SU

Michael A. Jones 03-29-2013 03:46 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130329[/COLOR][/B]

[B]Endurance[/B]:run:

I wanted to get some additional cardio in this week and get off the beaten path, so I went for a nature run. The trail was relatively empty except for some deer...:p Ran 2 miles in 17:20 in the heavy fog this morning.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
60 glute bridges
25 seconds of butt kickers

Michael A. Jones 03-30-2013 09:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130330[/COLOR][/B]

We spent the better part of the day walking around Fiesta Texas with the in-laws. Hit up some of the rides and called it a day just before closing. We got back and I hopped into some workout clothes to get a quick one in....

[B][I]1 minute single unders, stretching and mobility exercises[/I][/B]

[B]WOD[/B]
AFAP, 15 ea

Power cleans, front squat and press 115#~ 1:14

[B]Conditioning[/B]
3 rds on the heavy bag with 60:20 splits

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
70 glute bridges
25 push ups

Michael A. Jones 04-01-2013 08:24 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130331[/COLOR][/B]

[B]REST DAY[/B] :yawn:

I was so rested that I forgot to log....:biglaugh:


[B][COLOR="red"]20130401[/COLOR][/B]

[B]Strength[/B]

Front squats 4x10
200#

[B]Endurance[/B]:run:

I did the Spartan Race WOD for today. It was really what I needed to begin the week.
400m run followed by 400m walk, then 6 burpees and repeat w/o resting. I completed 4 rds.

Since I rested yesterday, I had to complete my wife's fitness challenge this a.m.

[B][COLOR="SeaGreen"]March Madness Fitness Challenge[/COLOR][/B]
80 glute bridges
25 push ups
25 seconds high knees
25 SU
25 jumping jacks
25/25 oblique crunches
25 dips

Michael A. Jones 04-02-2013 04:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130402[/COLOR][/B]

[B][I]1 minute single unders, 800m jog and active stretching[/I][/B]

[B]Endurance[/B]:run:

I ran 3 miles in 29:24 while wearing my weight vest. My goal was to complete with a 30 minute cap; average 10 minute miles. I met the goal but ran extremely slow on the first mile, then picked up. Usually, my second my sucks....It was still a good outting.

[B][I]Burgener WU and active stretching[/I][/B]

[B]WOD[/B]
3 rds
5 ring dips
5 KB snatches(r) 50#
5 KB snatches(l) 50#
10 hang power cleans 95#

Michael A. Jones 04-04-2013 09:02 PM

Re: Mike's Mad Log
 
My original post did not register last night....:shrug:

[B][COLOR="Red"]20130403[/COLOR][/B]

[B][I]Burgener WU and stretching[/I][/B]

[B]Strength[/B]
Bench press
2-2-2-2-2
185-205-225-240-260(f)

I got one rep in at 260

[B]Endurance[/B]
I got in an hour of Zumba with the wife.:pepper: It was awkward as she has mostly female students, and her moves are quite feminine....I held my own and just kept moving instead of doing some of the moves.:p

[B]Conditioning[/B]

5 rds on the heavy bag with 45:15 splits after my bench workout. Then, attended a strength and conditioning class after Zumba. That was asskickory!!!:yikes: An hour of that whooped my tail.

[B]Core[/B]

The wife and I /willhave been doing the following on Mon, Wed and Fri:

300 abs challenge
30 crunches, 20 bicycles, 30 toe touches, 20 reverse crunches, 15/15 side plank hip lifts, 30 crunches, 40 Russian twists, 30 bicycles, 15/15 oblique v ups, 20 reverse crunches and 10 leg lifts

[B][COLOR="red"]20130404[/COLOR][/B]

[B]REST DAY[/B] :yawn:

I did absolutely nothing......

Michael A. Jones 04-05-2013 07:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130405[/COLOR][/B]

[B][I]Burgener WU and CFWU minus 1 [/I][/B]

[B]WOD[/B]
10-5-1-5-10

KB press 50#(alternated arms after appropriate reps)on stability ball
PP 120#

The ball made the KB press more challenging. :thumbs_up

[B]Conditioning[/B]

3 rds on the bag with 90:15 splits

[B]Core[/B]

300 abs challenge
30 crunches, 20 bicycles, 30 toe touches, 20 reverse crunches, 15/15 side plank hip lifts, 30 crunches, 40 Russian twists, 30 bicycles, 15/15 oblique v ups, 20 reverse crunches and 10 leg lifts

Michael A. Jones 04-06-2013 08:08 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130406[/COLOR][/B]

The family and I attended an "aerobathon" hosted at Ft Sam Houston. It was geared toward a variety of classes that the fitness center has to offer.

[B]Class #1[/B] was KB training. It was an 12 AMRAP of curls, thrusters, swings, single unders and sprints. I got top honors with 445 reps.....;)

[B]Class #2[/B] was agility for 30 minutes with 33 stations.

[B]Class #3[/B] was 30 minutes Zumba taught by my awesome wife.

My 11 year old stayed with the wife and I for the three classes while our eldest did Zumba, spin and Zumba, again....


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