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

Michael A. Jones 04-29-2015 06:51 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150427[/COLOR][/B]

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

[B][COLOR="red"]20150428[/COLOR][/B]

[B][I]1 Minute single unders, 200 m job and active stretching[/I][/B]

[B]WOD[/B]
For Time
40 KBS 50#, 120M sprint
20 KBS, Sprint
10 KBS, Sprint
5 KBS, Sprint
10....
20....
40 KBS, Sprint

Finished in 10:12, rest 3 Minutes, then

4 rds
5 Box Jumps 24"
20 Gamma Casts 25#
60 Rope Slams

[B]Skills[/B] 10 minutes to practice DUs

[B]Conditioning[/B] 30 minutes of intervals

Michael A. Jones 05-01-2015 03:58 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150429[/COLOR][/B]

[B][I]Active stretching, 5x135 and 5x 225# deadlift[/I][/B]

[B]Strength[/B] :weight_l:
Deadlifts

I haven't done deads in quite some time, so I went relatively light....
4x3 275#

[B]Conditioning[/B] Interval tng for 30 minutes at class.

[B][COLOR="Red"]20150430[/COLOR][/B]

[B]Endurance[/B]:run:
6 miles in 56 minutes!!:pepper:

[B]Conditioning[/B] 30 minutes of interval tng

[B][COLOR="red"]20150501[/COLOR][/B]

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

Michael A. Jones 05-02-2015 02:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150502[/COLOR][/B]

[B]Conditioning[/B] Interval Training for 30 minutes

[B][I]5X135# Bench press and active stretching[/I][/B]

[B]WOD[/B]
10 Minute AMRAP
2 Bench Press 205# (BW 200#)
10 Ball Slams 20#
10 Sandbag G2S 60#

Finished with 8 rds

[B]Skills[/B] I spent 10 minutes getting acquainted with a new speed rope. After that session, I had the wife time me for 1 minute ME DUs.

58 DUs......I had 20 strung at one point. :kicking0: It's still constant work to master these jokers.
I was rather impressed at the quality of the rope seeing that it only cost $5....;) That just goes to show that you don't need fancy, expensive gear to get the job done.

Michael A. Jones 05-03-2015 03:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150503[/COLOR][/B]

[B][I]Active stretching[/I][/B]

[B]Strength[/B] :weight_l:
Squats
5x5 215#

I increased the weight by 10# based on my last lifts on 26 April. I am hoping to progress w/o following an established program......

[B]Conditioning[/B]
I did 6 rds on the heavy bag. Each round consisted of 60 combo punches with 15 second rests between.

Michael A. Jones 05-05-2015 07:59 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150504[/COLOR][/B]

[B]REST DAY[/B]

[B][COLOR="Red"]20150505[/COLOR][/B]

[B]WOD[/B]
3-5-7-9-11 Bear Complex 65#
20 Gamma casts 25#
10 Swipes
10 Romali casts
5 Pull ups
10 Dips

[B]Skills[/B]

DU practice for 15 minutes
[B]Conditioning [/B]
30 minutes of interval training

Michael A. Jones 05-07-2015 07:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150506[/COLOR][/B]

[B]Strength[/B] :weight_l:
Deadlifts
3x3 285#

Man, my grip sucks!!:mad: I definitely need to get back to the basics....

[B]WOD[/B]
3 rds
10 KBS 50#
10 DL 225#

[B]Conditioning[/B] 30 minutes of interval work

[B][COLOR="red"]20150507[/COLOR][/B]

[B][I]1 minute single unders, light jog around gym and Burgener WU[/I][/B]

[B]WOD[/B]
5 RFT
5 Power cleans 135#
10 Ball slams 20#
15 Wall balls 20#
100m Run
7:15, then
4 cycles of KB complex
Snatch 44#
Clean
C&P
Rack squat

One cycle was executing each movement on the left and right. Object was to go through without putting the bell down. Mission accomplished!:highfive:

[B]Skills[/B] Yep.....More DU practice:p

[B]Conditioning[/B]25 minutes of interval training

Michael A. Jones 05-09-2015 07:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150508[/COLOR][/B]

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

[B][COLOR="red"]20150509[/COLOR][/B]

[B][I]Dislocates, shoulder mobility drills and 5x135# press[/I][/B]

[B]Strength[/B]:weight_l:
Press
3x3 160#

[B]WOD[/B]
5 rds
5 Push press 135#
10 Club Jerks 35#
10 Gamma casts
10 BTB Round the World 25ish#

The jerks will take some getting used to....This was my first time doing them.

[B]Auxillary Work[/B] 6x10 assisted pull ups with mixed grips and 2 rds of 100 flutterkicks

[B]Conditioning[/B]
6 rds on the heavy bag. I did 20 Dus, then 40 ME jabs

Michael A. Jones 05-10-2015 07:31 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150510[/COLOR][/B]

[B]Endurance[/B]:run:

My daughter and I completed the Spartan Sprint this morning. It was a bit more challenging than expected, but we made it. This year's race was just shy of 5 miles and have 15 or so obstacles.

I was so proud that Taja didn't give in on some of the obstacles. She embraced the suck and learned some valuable lessons about fortitude and mind over matter.

Michael A. Jones 05-12-2015 07:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150511[/COLOR][/B]

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

[B][COLOR="red"]20150512[/COLOR][/B]

[B]Strength[/B] :weight_l:
Squats
5x5 225#

[B]WOD[/B]
16 Minute AMRAP
4 Box Jumps 30#
4 Front Squats 170#

13+2

[B]Auxillary Work[/B] 30 Assisted pull ups

[B]Conditioning[/B] 30 hard minutes of intervals tonight

Michael A. Jones 05-14-2015 07:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20150513[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench Press
1o-8-6-4-2-1
135-155-175-195-215-235#

[B]Conditioning[/B]Intervals for 35 minutes

[B]WOD[/B]
I had my class do a scaled version of Hero WOD McGhee to honor him. Most used 18# weighted bars while the rest used 15#. We subbed squat jumps for box jumps.
I joined in and did 28 rds.

[B][COLOR="red"]20150514[/COLOR][/B]

[B]WOD[/B]
Did the following DB Chain using the following as a format
[url]https://www.youtube.com/watch?v=XmCsVn2QoBc#t=83[/url] (WSF)
2 rds w/ 30 and 45# DB
2 Snatch
2 C&P
2 Rack Squats
REST
2 rds w/ 40 and 55# DB
2 Snatch
2 C&P
2 Rack Squats
REST
4rds
6 KBS 24kgs
6 KBS 32 kgs

[B]Conditioning[/B]
30 minutes of intervals


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