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

Michael A. Jones 03-26-2017 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170326[/COLOR][/B]

I went down to participate in this installment of our YMCA's Siclovia event. [url]http://www.ymcasatx.org/siclovia[/url] (WSF) The turnout was amazing and they usually have some awesome fitness classes, but......"hip hop fitness", Zumba and Bokwa were not my scene:Flush000:

I hung out with some of my coworkers who were providing fitness analysis for a while, then went on a run.

[B]Endurance[/B]:run:
5k in 26:21

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches
Free and Banded Ys and Ts

Michael A. Jones 03-28-2017 09:09 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170327[/COLOR][/B]

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

[B][COLOR="red"]20170328[/COLOR][/B]

I began my next installment of physical therapy:cool: I truly hope that I can work through this last little bit to regain full ROM and mobility.

[B]Mobility and Strength[/B] :weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
D1/D2
30 Inclined Hand Taps [url]https://www.youtube.com/watch?v=09ZtMGGsU0k[/url] (WSF)
30 Inclined Push Ups

[B]Conditioning[/B]
30 Minutes of HIIT

Michael A. Jones 03-29-2017 08:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170329[/COLOR][/B]

[B]WOD[/B]

I used the 13.5 formatting for this workout.

Complete as many rounds and reps as possible in 2 minutes of:
20 KBS 40#
10 Push Ups

If 60 reps (2 rounds) are completed in under 2 minutes, time extends to 4 minutes.
If 120 reps (4 rounds) are completed in under 4 minutes, time extends to 6 minutes.
If 180 reps (6 rounds) are completed in under 6 minutes, time extends to 8 minutes.
Etc.

I capped myself at 24 minutes due to time constraints and made reps each round.

After running errands, I went back to my garage gym to get in some more sweat time.

[B]Conditioning[/B]
MMA HIIT Conditioning 20:10 for 8 intervals x 4
Uppercuts, L&R
Muay Thai Knee Strikes, L&R

Slamball Hip Toss 40#
Jabs
Mountain Climbers
Knockout Sit Ups [url]https://www.youtube.com/watch?v=y6lW-GmjhvQ[/url] (WSF)

Single Unders
Lunges, L&R
Plank

Jab/Cross Combo, Left
Jab/Cross Combo, Right
Squat
DUs

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches

Michael A. Jones 03-30-2017 07:35 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170330[/COLOR][/B]

[B]Mobility and Strength [/B] :weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
30 Inclined Hand Taps
30 Inclined Push Ups

Second session where my tech did some scapular mobilization me. It feels extremely awkward but highly effective.

[B]WOD[/B]
30 Minute AMRAP
10 Dips
Stair Run
20 Butterfly Sit Ups
Stair Run
10 Wall Balls 20#
Rest 1 Minute

13 rounds

Michael A. Jones 04-01-2017 01:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170331[/COLOR][/B]

[B]Endurance[/B] :run:
2.5 miles in 21:59

[B][COLOR="red"]20170401[/COLOR][/B]

[B]WOD[/B]
In the spirit of April Fool's day, I programmed the following after 17.5 with a twist :evilsmile
[B][COLOR="Lime"]Fool Me Once, Shame On You; Fool Me Twice, Shame On Me[/COLOR][/B]
10 Minute AMRAP
9 Thrusters 25# DB
35 Double Unders
Rest 5 Minutes
10 RFT
9 Thrusters
35 Double Unders

Completed 6 rounds on the first phase, and finished in 12:30 on the second. It was no doubt easier with less weight on thrusters but still a tough WOD.

My DUs got better after I was fatigued...:shrug: It's been like that for a while. At the beginning of the workout, I tripped up several times. During phase II, I went unbroken the majority of the rounds.

I picked up my race packet for the Alamo Runfest. Looking forward to running this one for a while. I'll be doing the 10k this year, and looking to run the half next year; could have possibly run it but wasn't sure post surgery...

[B]Mobility and Strength[/B]:weight_l:
20 Minutes
Resistance Band Drills
Lat Stretches

Michael A. Jones 04-02-2017 10:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170402[/COLOR][/B]

[B]Endurance[/B]:run:

The coordinators canceled the Alamo Runfest due to potentially bad weather...:lightning

I've waited 5 years to run this race, so my friend and I set out on the course.

PR'd with a time of 55:48!!:pepper: We could have run faster but we went off course twice....Now, I'm setting my sights on a sub 54 minute time.

Michael A. Jones 04-04-2017 03:29 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170403[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
60 Inclined Hand Taps
30 Inclined Push Ups

[B][COLOR="red"]20170404[/COLOR][/B]

[B]WOD[/B]
10 RFT
5 Single Leg Deadlift, right 45#
5 Sumo Deadlift High Pull
2 Burpees
5 Single Leg Deadlift, left
5 Sumo Deadlift High Pull

Cash Out 400m Run

19:08

[B]Mobility[/B]
20 Minutes
Resistance Band Drills
Lat Stretches

Michael A. Jones 04-04-2017 06:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170404 Supplemental[/COLOR][/B]

[B]Conditioning[/B]

100 Strokes in 3:30 on the BodyTrac Glider

Michael A. Jones 04-06-2017 07:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170405[/COLOR][/B]

[B]Mobility and Strength [/B]:weight_l:
6 Minutes UBE, 3 forward and 3 backward
Lat Stretches on physioball
10- Ten second hold Ys and Ts
Wall Walks
30 Rebounders
2 x15 each D1/D2, yellow band
60 Inclined Hand Taps
30 Inclined Push Ups

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

[B]WOD[/B]
7 RFT
10 Squat Thrusts
7 HRPU
14 Crush Grip Goblet Squats 25#
20 C&P
14 Goblet Lunges
7 Pike Push Ups
10 Squat Jumps

26ish minutes.....Busy coaching and training the class.


[B][COLOR="red"]20170406[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Went to the gym on base to do some lifting. Opted for machine weights versus free because I don't know how much I've actually lost.
Wide Grip Chest Press
10x 40#
10x 70
10x 90

Incline Chest Press
3x10 90# :evilsmile

Seated Flyes
3x 10 40#

Vertical Chest Press
10x 70#
10x 110
10x 140

[B]Mobility[/B] Used the following to get some stretching in on my shoulders and back.
[url]http://www.truefitness.com/commercial-fitness/flexibility/true-stretch/[/url] (WSF)

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

Michael A. Jones 04-07-2017 07:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170407[/COLOR][/B]

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

I saw my surgeons PA this afternoon for a follow up. We talked about my ROM, and some factors as to why I may be having difficulties regain full mobility....I'll have to discuss this more with my therapist.

Just chilled for the rest of the day....:cool:


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