CrossFit Discussion Board

CrossFit Discussion Board (https://board.crossfit.com/index.php)
-   Workout Logs (https://board.crossfit.com/forumdisplay.php?f=23)
-   -   Mike's Mad Log (https://board.crossfit.com/showthread.php?t=71648)

Michael A. Jones 03-09-2019 08:21 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190309[/COLOR][/B]

[B]WOD[/B]

I programmed a conglomeration of three Girls for class this morning.

All The Single Ladies
Annie
50-40-30-20-10
Single Unders
Sit Ups

Megan
21-15-9
Burpees
KBS, 50#
Single Unders

Lola
5 RFT
30 Single Unders
20 Knees to Elbows [url]https://www.youtube.com/watch?v=Jb0uAjyZoCY[/url] (WSF)
10 Handstand Push Ups

I opted to do double unders following the Rx WODs. Finished in 22:45.

Michael A. Jones 03-11-2019 08:51 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190310[/COLOR][/B]

[B]Endurance[/B]:run:

I conducted a 5k ruck march with 22 Until None, my daughter and friends. I carried a 35# pack and wore my 20# plate carrier.

[B][COLOR="red"]20190311[/COLOR][/B]

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

[B]Mobility[/B]
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 03-14-2019 06:06 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190312[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Deadlifts
Hypertrophy Sets
3x6 228#

In between sets, I did the following:
[B]WOD[/B]
10 KB Gorilla Rows, 70#
10 KBS
10 Reverse Hypers

[B][COLOR="red"]20190313[/COLOR][/B]

[B]Weightlifting[/B] :weight_l:
Bench Press
Hypertrophy Sets
4x6 195#

[I]Accessory Work[/I]
Hammer Curls
4x6, 35#

[B]WOD[/B]
Fight Gone Bad Style with a twist for 29 Minutes
6 Plank Jacks+ Leg Lifts
Sandbag Bear Complex, 44#
6 KBS+ High Knees, 50#
6 Ball Slam+ Sit Ups, 15#
Burpees
1 Minute Rest

Michael A. Jones 03-17-2019 08:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190314[/COLOR][/B]

[B]WOD[/B]
I programmed Humble Pi for Pi Day ;)

AMRAP 20:19
3 Devils Press, 40#
14 Spuds

A Spud is a variation of the Tater but performed as a single handed DB swing to Goblet Squat.

Completed 14+ 3

[B][COLOR="red"]20190315[/COLOR][/B]

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

[B][COLOR="red"]20190316[/COLOR][/B]

[B]WOD[/B]
Run
66 C&P, 40#
66 Goblet Squats
66 Push Press
66 DB Side Bends
66 Staggered Deadlifts
66 Burpees
66 High Pulls
66 Squat Jumps

27:30

[B][COLOR="red"]20190317[/COLOR][/B]

[B]Endurance[/B]:run:
5 mile ruck march with 55# total in 1:19:00.

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]AdamBrown[/B]
2 RFT
24 Deadlifts, 295#
24 Box Jumps, 24"
24 Wall Ball, 20#
24 Bench Press, 1953
24 Box Jumps
24 Wall Ball
24 Cleans, 145#

[I]Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. [/I]

I thought long and hard about scaling but went Rx. Bench and Cleans seemed to get easier during the second round...:cool:

Completed in 32:15.

Michael A. Jones 03-19-2019 07:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190318[/COLOR][/B]

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

I'm still supper sleepy.....

[COLOR="red"][B]20190319[/B][/COLOR]

[B]Endurance[/B]:run:

Time for some speed work on the track....:bolt:

4x 800 m repeats with 2 minutes rest between.

My splits were roughly 3:26, 3:33, and 3:37 for the last two. I had forgot how much of a suckfest 800s are :eek:

[B]WOD[/B] [url]https://www.youtube.com/watch?v=5yptvqtlq3g[/url] (WSF)

I followed the Onnit Primal Sandbag workout but was short on time.

Set A 1x5, 50#, left and right
2x10
Set B 2x5, left and right
1x4 :evilsmile
Set C 5x5

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Athlean X Physioball
AthleanX Band Pull Aparts

Michael A. Jones 03-22-2019 02:02 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190320[/COLOR][/B]

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
[B]Maupin[/B]
4 RFT
Run 800 meters
49 push-ups
49 sit-ups
49 squats

[I]U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.[/I]

Completed RX in 28:20.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Athlean X Physioball
AthleanX Band Pull Aparts

[COLOR="Red"][B]20190321 and 20190322[/B][/COLOR]

[B][COLOR="Black"]REST DAY[/COLOR][/B]
:yeahthat:

Michael A. Jones 03-23-2019 04:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190323[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
0-10 minute
20 Push Press, 40#
10 Goblet Squats
200 m Run
10-20 minute
10 C&P
20 Sit Ups
100 m Run
20-30 minute
30 Floor Press
200 m Run

Scored 5, 5, and 6 rounds.

[B]Mobility[/B]
SmashweRx Serratus Matrix [url]https://www.youtube.com/watch?v=2CVZWcie2OI[/url] (WSF)

Michael A. Jones 03-27-2019 08:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190324[/COLOR][/B]

[B]Endurance[/B]:run:

[COLOR="red"][B]Spartan Sprint[/B][/COLOR]

My daughters, friends and I ran the 4 mile course. Wasn't concerned with time. We stayed together for support.

[B][COLOR="red"]20190325[/COLOR][/B]

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

[B][COLOR="red"]20190326[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Squats
Hypertrophy Sets
4x10 62%
226#

[B]Circuit Training[/B]
Waving Ladder, descending
10, 1, 9, 2, 8, 3, 7, 4, 6, 5
Squat Jumps
Core Climbers [url]https://www.youtube.com/watch?v=F9iL9qn4544[/url] (WSF)
Push Ups
KBS, 50#

Squat Thrusts
Crunch
Dips
Rack Cursty Squats, 70#

Broad Jump
Crab Toe Touch
Hang C&P, 75#
Hack Squat [url]https://www.youtube.com/watch?v=1-lMzjH5KLk[/url] (WSF)

[B][COLOR="red"]20190327[/COLOR][/B]

[B][COLOR="blue"]Hero WOD[/COLOR][/B]
[B]Choe[/B]
AMRAP in 35 minutes
Buy-In:
9 Man Makers, 35#
11 Burpees
With remaining time, AMRAP
300 m Run
27 Air squats
9 Handstand Push Ups/Seated Press
[I]US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan's Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).
The significance of the rep scheme is as follows:
- 35 minutes (35 years old)
- 9 man makers and 11 burpees (enlisted for service shortly after 9/11)
- 300m run, 27 air squats, 9 burpees (killed on 3/27/2009).[/I]

Rx plus on squats with the 35#s which made this workout a smoker. Did two rounds of HSPU but scaled to seated press.
Completed 7 full rounds. Fair winds and following seas!!

Michael A. Jones 03-29-2019 08:41 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190328[/COLOR][/B]

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

[B][COLOR="red"]20190329[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
Inclined DB Bench Press
6x6, 50#

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Deep Shoulder Release [url]https://www.youtube.com/watch?v=HzyjNiBAHpQ[/url] (WSF) :evilsmile

Michael A. Jones 03-30-2019 04:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20190330[/COLOR][/B]

[B]WOD[/B]
3 RFT
30 Burpees
600 m Weighted Power Walk, 40#
3 OHS
30 Jumping Jacks
20 Split Jerks
19 Goblet Squats

Our clock crapped out, so I estimated my completion time at around 33:00 :shrug:

[B]Weightlifting[/B]:weight_l:
Deadlifts
Hypertrophy Sets
4x6 72%plus
275#

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Deep Shoulder Release


All times are GMT -7. The time now is 07:19 AM.


CrossFit is a registered trademark of CrossFit Inc.