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

Michael A. Jones 05-20-2013 09:43 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130520[/COLOR][/B]

[B][I]Active stretching and 10x225# squats[/I][/B]

[B]Strength [/B] :weight_l:
V Squats [url]http://www.youtube.com/watch?v=XpZVw5wA-qM[/url] (WSF)
5x8
270-360-400-415-430

[B]WOD[/B]
4 rds
10 ground based squats 270# [url]http://www.youtube.com/watch?v=ynLtdYQMu78[/url] (WSF)
16 weighted lunge steps 45#

[I]Assistance exercises[/I]
glute press 3x10 ea leg 130#

[B]Endurance [/B] :run:

I did a nice 1 miler after main set. It was an easy recovery jog in 9:00.

Michael A. Jones 05-22-2013 07:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130521[/COLOR][/B]

[B]WOD[/B]
10 minute AMRAP
6 Bulgarian bag halos 25#
10 Gada rotations 10#
10 DB press 30#
60 Rope undulations

5 rds plus 42 rope whips

[B]Conditioning[/B]
3 three minute rds with 50 sec rest periods:yikes:

[B]Core[/B]
2x25 flutter kicks
2x25 reverse crunches

[B][COLOR="Red"]20130522[/COLOR][/B]

[B][I]Burgener WU[/I][/B]

[B]WOD[/B]
3 rds with 20# vest
5 C&J 135#
10 dips
10 pull ups
5 man makers 35#
5 KBS 50#

Michael A. Jones 05-23-2013 08:51 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130523[/COLOR][/B]

[B][I]400m jog and active stretching [/I][/B]

[B]Endurance[/B] :run:

First run since the Spartan Race this past weekend.....My regular course was closed off this morning, so I improvised and did a 30 minute run. Put in 3.17 miles.
I was rather caught off guard because I was really lathargic during the run. I think that the heavy humidity played a part in it.....

[B]Strength[/B] :weight_l:
DL
4x4
225-250-275-300

[B]Core[/B]
3x10 back extensions
2:30 plank

Michael A. Jones 05-24-2013 07:33 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130524[/COLOR][/B]

[B][I]Active stretvhing and 1 minute single unders[/I][/B]

[B]Endurance[/B] :run:

Logged 5 miles in 49:22. I ran the first two miles at race pace, then eased back to my half marathon pace. I'm going to try new running ideas; more interval, Fartlek, etc.

[B]WOD[/B]
3 rds, 10 ea
floor release PU, step ups w/ 30# KB, V ups 30#, burpees, dips, split lunges, K2E and burpees

Michael A. Jones 05-25-2013 08:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130525[/COLOR][/B]

[B]Endurance[/B]:kicking0:

I spent the evening with my family and some friends at a local 5k. The theme was glow in the dark which was too cool. This was my wife's and daughters' first full 5k, and they did really well.

My girls finished in around 42 minutes, and the wife in about 35.:highfive:

Michael A. Jones 05-26-2013 07:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130526[/COLOR][/B]

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

Michael A. Jones 05-27-2013 03:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130527[/COLOR][/B]

[B]WOD[/B]

[COLOR="Blue"]MEMORIAL DAY MURPH[/COLOR]

I completed the Hero WOD Rx'd in 58:19.

Michael A. Jones 05-28-2013 03:42 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130528[/COLOR][/B]

The wife and I went to the fitness center on post to get in a couple's workout. I was really happy that she got up to go with me as she does her routines in the evenings. :)

[B][I]10 minutes of active stretching and 400m jog[/I][/B]

[B]Conditioning[/B]
5 rds on the heavy bag with 30:10 splits and 10 jumping jacks per rd

[B]Strength[/B] :weight_l:
3x10 DB seated press 40#
3x10 DB lateral raises 20#
3x10 DB frontal lat raises 20#
3x10 PP 100#
3x10 rear delt flys 140#

[B]Core[/B]
2 rds, 20 each
SU, crunch, leg lifts, in & outs and Russian twists 20#

What was funny was that Gloria went all Beast Mode on me, and wanted to do more....:rofl: I cautioned her to ease back into her workouts as she got her wisdom teeth pulled recently, and had an hour Zumba class this evening. Damn, I love this woman!!!!:notworth:

Michael A. Jones 05-29-2013 07:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130529[/COLOR][/B]

[B]Endurance[/B]

Began the day with a leisurely bike ride with the wife. We rode about 5.5 miles. It was a gorgeous day!!

[B]Strength[/B] :weight_l:
Front Squats
5x5 245#

[B]Endurance Part Deux[/B]
My wife has been giving free Zumba instruction throughout the month in recognition of National Physical Fitness and Sports Month. Today was her final free session, and I promised that I'd attend.

Did the full hour except for two "girlie" songs....:D

[B]Conditioning[/B]

After Zumba, we participated in the gym's strength and conditioning class which was an hour long. Just my luck, Brent was working squats and deadlifts....:yikes:

Michael A. Jones 05-31-2013 06:13 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130530[/COLOR][/B]

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


[B][COLOR="red"]20130531[/COLOR][/B]

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

[B]WOD[/B]
5 rds
10 floor release push ups
5 bench press 185#
10 dips
5 left handed KB rows 50#
5 pull ups
5right handed KB rows 50#

[B]Conditioning[/B]
6 rds on the heavy bag with 30:30 splits plus 5 burpees per rd

[B]Core[/B]
Three continuous rds of 10 ea crunches, leg lifts, scissor kicks, back scratchers and flutter kicks


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