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

Michael A. Jones 03-04-2017 09:50 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170303[/COLOR][/B]

Saw my physician's assistant for my post-surgery follow up; 5 months. He said that my shoulder was stable and healed quite well. Also, said that it was kind of up to me to continue PT at this point....I follow up with my primary PT in two weeks, so I'll let her make that determination.

[B]Endurance[/B]:run:

Decided to run negative splits and use an unfamiliar course to test myself. I went to VFW Post 76 and ran along the River.

Completed 3 miles in 25:56. Splits were: 8:50, 8:39 and 8:24. It was an awesome route and I probably could have run faster but it was the first time out doing splits in a long while.

[B]Mobility [/B]
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch

Michael A. Jones 03-04-2017 10:07 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170304[/COLOR][/B]

My outdoors classes were canceled due to weather, so I programmed a garage WOD(s) for myself.

[B]Weightlifting[/B]:weight_l:
Deadlifts
3x5 225#

Didn't want to go too heavy, too soon....Weight felt good and took it slow and concentrated on form.

[B]WOD[/B]
5 RFT
20 cal AD
10 Evil Wheels
5 KBS 70#
1 Minute Rest

11:55, then
3 RFT
5 Slamball G2S 40#
5 Squats
5 Ball Slams

1:45

[B]Mobility and Strength[/B]:weight_l:
D1/D2 Flexion #1/5# x10 each
Resistance Band Drills
Dynamic Hugs #1 [url]https://www.youtube.com/watch?v=MNheUFdgVRU[/url]
Modified Scarecrows [url]https://www.youtube.com/watch?v=dns3DfyuFlA[/url] :evilsmile

Michael A. Jones 03-05-2017 09:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170305[/COLOR][/B]

[B]Endurance[/B]:run:

3 miles in 25:32

I ran a lot faster than planned but it wasn't as fluid as Friday's run. Still pleased with getting back to form...:cool:

[B]Conditioning[/B]

Interval training with Mary:
3 rds of 45:15

Jumping jacks
Squat with Front Kick
High Knees
Lateral Lunges
Mountain Climbers
Skier Hops
Walking Lunges
Hook and Rope
Body Thruster
Plank

2 Laps around b-ball court per round :yikes:

Michael A. Jones 03-06-2017 10:00 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170306[/COLOR][/B]

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

Michael A. Jones 03-08-2017 10:23 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170308[/COLOR][/B]

[B]Conditioning[/B]
35 Minutes of interval training
45:15 Splits of Cardio and strength movements.

[B]WOD[/B]
12 Minute AMRAP
12 HRPU
12 Goblet Squats 25#
REST
12 Minute AMRAP
12 Burpees
12 KB Taters 25#

AMRAP #1 completed 10 rounds, and second completed 5 rounds+ burpees.

Michael A. Jones 03-08-2017 10:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170307[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball

[B]WOD[/B]
6 RFT
60m Sprint
10 KBS 40#
60m Farmers walk 80#
10 Ball Slams 30#
60m Sandbag carry 70#
Rest 1 Minute

17:03

Michael A. Jones 03-09-2017 08:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170309[/COLOR][/B]

[B]Mobility and Strength[/B] :weight_l:
UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups
30 Rebounders, yellow ball

I needed some more mobility work because I was super tight during my PT session this morning.

[B]Mobility [/B]
D1/D2 Flexion
Resistance Band Drills

Michael A. Jones 03-10-2017 04:16 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170310[/COLOR][/B]

[B]WOD[/B]
4 Rounds
40 Strokes on Body Trac Rower
6 Deadlifts 255#

[B]Conditioning[/B]
15 Minutes of cardioboxing using MOOV Now at semi-pro level :cool:

[B]Mobility[/B]
D1/D2 Flexion
Resistance Band Drills

I've been doing these drills more frequently during the day. I usually dedicate 15-20 minutes per session. I need to regain my mobility!!! :pepper:

Michael A. Jones 03-11-2017 10:08 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170311[/COLOR][/B]

Outdoor classes got rained out for the second week, so I worked out in the garage gym this morning. :(

[B]WOD[/B]
Every 3 Minutes for 4 Rounds
12 Lateral Box Step Overs
9 Hang Cleans w/ empty bar
6 Box Front Squats w/ empty bar
Rest 1 minute

2+12+9+3
2+12+5
3
2+8

[B]Conditioning[/B]
20 Minutes of cardioboxing using MOOV Now at semi-pro level

[B]Mobility[/B]
17 Minutes
D1/D2 Flexion
Resistance Band Drills

Michael A. Jones 03-12-2017 04:03 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170312[/COLOR][/B]

[B]Endurance[/B]:run:

Crappy weather had put a damper on me running more this past week, so I went with a longer one to "counterbalance..."

5.5 miles in 49:12. I could have run it faster but was indecisive at the half way point; I planned to double back but took the roundabout route and that had a bit of elevation across my third mile.

I was still really satisfied with my pace and overall run.

[B]Conditioning[/B]
Mary put us through the paces today!!
4 Minute intervals

Suicides and Planks
Panther Crawls and broad jumps across b-ball court
Lateral Plank Walks and Lunges around half court
Suicides and Burpees :yikes::evilsmile

[B]Mobility [/B]
20 Minutes
D1/D2 Flexion
Resistance Band Drills
Corner Stretch


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