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

Michael A. Jones 04-17-2013 07:43 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130417[/COLOR][/B]

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

Partied way too hard with an old friend last night. I wasn't feeling it today....

Michael A. Jones 04-18-2013 03:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130418[/COLOR][/B]

I woke up stiff as a board from lying around to much yesterday. I should have done some stretching, at the very least but was crapped out. I rarely go out drinking but Tuesday was a special time. It ain't often one has the chance to really catch up with old friends from over 20 years ago.....

[B][I]Sampson stretch, single unders and lunges[/I][/B]

[B]WOD[/B]
4 RFT
6 Box jumps 24"
10 ring rows
6 burpees
10 push ups~ 5:20

[B]Conditioning[/B]
4 rds on the bag with 40:15 splits, then 4 additional rds of shadowboxing with same splits.

[B]Core[/B]
2x25 ea

crunch, Russian twist 30#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 30#, crunch, and 30 second boat hold w/ 30# KB:eek:

Michael A. Jones 04-19-2013 10:34 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130419[/COLOR][/B]

[B][I]60 single unders, light calisthenics and 800m jog[/I][/B]

[B]Endurance[/B]:run:

I decided it was time for a longer run since I haven't been doing them much lately. I did 5 miles in 45:48. I was very satisfied with my efforts!! Surprisingly, my 4th mile was my worst.....:shrug: My left calf may have been the culprit; it was kind of tight after mile three and I guess I eased the pace some.

[B]WOD[/B]
3 rds ME
30 sec KBS 50#
Rest 10 sec
30 sec sandbag G2S 60#
Rest 10 sec
30 sec Goblet squats 70#
Rest 60 sec

[I][U]KBS ME[/U][/I]~65 reps
[I][U]Sandbag ME[/U][/I]~40 reps :ranting2:
[I][U]Squat ME[/U][/I]~31 reps :(

I felt that I should have done more reps with the bag and on the squats. The ground to shoulder took more out of me than I expected, and that affected my squats.....I'll try this WOD again to see if I can improve.

Michael A. Jones 04-20-2013 06:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130420[/COLOR][/B]

[B][I]Burgener WU and 1 minute single unders[/I][/B]

[B]WOD[/B]
6 rds
10 floor release push ups
10 OH lunges 45#
60 rope whips

[B]Conditioning[/B]
4 rds on the bag/shadowboxing with 60:20 splits

[B]Core[/B]
2x25 ea

crunch, Russian twist 30#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 30#, crunch, and 30 second boat hold w/ 30# KB

Michael A. Jones 04-21-2013 07:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130421[/COLOR][/B]

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

I did a lot of stretching, foam rolling and ab work.

[B]Core[/B]
2x25 ea

crunch, Russian twist 30#, crunch, bicycle, crunch, oblique crunch, crunch, alternating toe touch, crunch, scissor kick, crunch, V up 30#, crunch, and 30 second boat hold w/ 30# KB

Michael A. Jones 04-22-2013 07:18 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130422[/COLOR][/B]

[B]Endurance[/B] :run:

4 miles in 35:58

[B]Strength[/B]
V squats
5x5 270#

Ground based squats
4x10 250#

Glute press
4x10 ea leg
115, 130, 145, 160#

4x10 box jumps 30"

[B]Core[/B]
Burning Core Pyramid
60 sec plank jacks
50 crunches
40 mountain climbers
30 side crunches/per
20 in and outs
10 scissor kicks
then went back up pyramid

Michael A. Jones 04-23-2013 11:11 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130423[/COLOR][/B]

[B][I]Burgener WU, 20 push ups and stretching[/I][/B]

[B]WOD[/B]
5 rds
3 HSPU
5 Pull ups
5 Power cleans 120#
15 Warrior spins w/ 30# Bulgarian bag

[B]Conditioning[/B]
8 rds on the bag/shadowboxing with 60:20 splits

[B]Core[/B]
1 rd of Burning Core Pyramid from the previous day

Michael A. Jones 04-24-2013 04:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130424[/COLOR][/B]

[B]Endurance [/B]:run:
3 miles in 26:19

My goal was to run at a staggered pace over the course.

Goal pace Actual pace
Mile 1 9:30 9:24
2 8:30 8:20
3 9:00 8:31

[B]Strength[/B]
DL
4x5 225-275-300-320#

[B][I]Assistance exercises[/I][/B]
RDL
5x10 80#

Weighted back extension machine
4x10
130#

[B]WOD[/B]
4 rds
4 broad jumps
10 KBS 24Kgs

[B]Core[/B]
Burning Core Pyramidx2

[I]Bonus[/I]
4 rds
10 wipers w/ stability ball

Michael A. Jones 04-26-2013 08:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130425[/COLOR][/B]

[B]REST DAY[/B]:snore:


[B][COLOR="red"]20130426[/COLOR][/B]

[B]REST DAY[/B] :crutch00:

I had some serious muscle spasms in my lower back this morning, so I took today off. I still want to run in my obstacle race in the a.m. though....It'll be a judgement call. If I'm feeling better when I wake up, then I'll run.

Michael A. Jones 04-27-2013 05:36 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130427[/COLOR][/B]

Well, I was feeling a bit stiff this morning but decided to participate in the Muddy Mayhem race afterall. I popped a motrin, stretched and did a ton of hip and back mobility prior to leaving the house.

[B]Endurance[/B]:run:

Ran 8k. It was chip timed but I wasn't concerned with overall time; just to finish in tact....;)

My back actually felt much better after the race!! My hip, on the other hand, is sore.....I'll live though.

[url]http://www.theathletesfoot-sa.com/muddy-mayhem[/url] (WSF)


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