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

Michael A. Jones 07-29-2013 07:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130729[/COLOR][/B]

[B]REST DAY[/B]

Still no real relief for my pain.....:shrug:

Michael A. Jones 07-31-2013 08:57 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130730[/COLOR][/B]

[B]Active Rest Day[/B]

I took yesterday to do some light yoga and A LOT of stretching. I made sure to stay hydrated because the temp has been soaring into the triple digits!!

The foam roller has become my best friend.....:D


[B][COLOR="red"]20130731[/COLOR][/B]

I was planning to go for a bike ride but had no juice in me this morning....

I had a great day at work!! I networked and got to meet more instructors and visit their areas. It was rather productive, and inspired me to get a little workout in tonight.

[B][I]Calisthenics and stretching[/I][/B]


[B]WOD[/B]
4 rds
45 sec single unders
10 push ups
20 sit ups on fitness ball

[B]Conditioning[/B]
6 rds on the bag with 30:10 splits

I am super stoked about tomorrow!!!! It'll be my first boot camp session with Parks and Recs. Not expecting a huge turn out but will have some. I'd rather begin small and expand anyhow.

Michael A. Jones 08-02-2013 09:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130801/20130802[/COLOR][/B]

[B]REST DAY(S)[/B]

Taking all of these rest days is very frustrating because I want to workout. But, I know that it is beneficial to take care of mysef.

So far, it's been working pretty well.

Michael A. Jones 08-03-2013 04:15 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130803[/COLOR][/B]

[B]Active Rest Day[/B]

I walked 1 mile at a decent pace to recon a route for my future social run sessions. The park that I conduct my classes has an extensive trail system, so I don't want to lose folks during the runs....:p

Also, I led a curcuit with the park installed equipment but did not have any participants for HIIT.

Did some stretching and relaxed because it was a long day in the sun. The wife and I have some dancing to do tonight!!!:pepper:

Michael A. Jones 08-04-2013 06:10 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130804[/COLOR][/B]

Time to get back in the saddle. I've taken numerous rest days to recup my back, so today I wanted to get in a decent workout without reinjuring myself.

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

[B]WOD[/B]
5 rds
5 Renegade rows 20# DB
10 Rotational DL 40#
10 leg lifts
10 crunches
10 box jumps 18"

[B]Conditioning[/B]
4 rds on the heavy bag with 60:20 splits

I did a ton of stretching afterwards and will be taking an ice bath tonight. I did sleep in my bed for the first time in a week....It wasn't bad but the wife and I have discussed purchasing a Sleep Member mattress. Hopefully, that will be good for the two of us; she likes memory foam for her pains and I prefer a firmer mattress.

Michael A. Jones 08-05-2013 08:24 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130805[/COLOR][/B]

[B][I]1 minute single unders, stretching and 10x135# Bench press[/I][/B]

[B]Strength[/B] :weight_l:
Bench Press

5x5 205#

Michael A. Jones 08-07-2013 09:54 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130806[/COLOR][/B]

[B]Endurance[/B]

Went on a 10 mile bike ride along the SA River. They finally finished the modifications, so to advantage.

Rode a great time of 45 minutes!!

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

[B]WOD[/B]
3 rds
5 pull ups
10 KB high pulls 50#
10 KB tr press 30#/arm
15 DB rows 30#/arm
15 DB raises 15#/arm

[B]Core[/B]
3 rds
10 oblique K2E/side
30 SU
30 sec plank


[B][COLOR="red"]20130807[/COLOR][/B]

I was planning to do sprints but changed my mind....Besides, I slept in.:p

[B][I]10x135 squats, stretching and light calisthenics[/I][/B]

[B]Strength[/B] :weight_l:
Hack Squat
10x250
8x270
6x360
4x380
2x400

I used the hack squat because it didn't put as much pressure on my back compared to squatting free.....My legs aren't gonna like me later though. :evilsmile

[B]Endurance[/B]

I should label this lack of endurance....I ran thru the circuit set up at the gym because I was pressed for time.

It was 32 or so stations and it hurt!! My cardio has been lacking and I paid for it. 15 stations into the rotation, and I was almost gassed:yikes:

Michael A. Jones 08-07-2013 08:10 PM

Re: Mike's Mad Log
 
[QUOTE=Michael A. Jones;1184689][B][COLOR="Red"]20130806[/COLOR][/B]

[B]Endurance[/B]

Went on a 10 mile bike ride along the SA River. They finally finished the modifications, so to advantage.

Rode a great time of 45 minutes!!

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

[B]WOD[/B]
3 rds
5 pull ups
10 KB high pulls 50#
10 KB tr press 30#/arm
15 DB rows 30#/arm
15 DB raises 15#/arm

[B]Core[/B]
3 rds
10 oblique K2E/side
30 SU
30 sec plank


[B][COLOR="red"]20130807[/COLOR][/B]

I was planning to do sprints but changed my mind....Besides, I slept in.:p

[B][I]10x135 squats, stretching and light calisthenics[/I][/B]

[B]Strength[/B] :weight_l:
Hack Squat
10x250
8x270
6x360
4x380
2x400

I used the hack squat because it didn't put as much pressure on my back compared to squatting free.....My legs aren't gonna like me later though. :evilsmile

[B]Endurance[/B]

I should label this lack of endurance....I ran thru the circuit set up at the gym because I was pressed for time.

It was 32 or so stations and it hurt!! My cardio has been lacking and I paid for it. 15 stations into the rotation, and I was almost gassed:yikes:[/QUOTE]

I got in some additional endurance in tonight. Unexpectedly, people attended my evening HIIT class. I went easy on them because they were not accustomed to that style of training.

Put in 30 solid minutes, and they loved it!!

Michael A. Jones 08-08-2013 08:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130808[/COLOR][/B]

I put off running once again...I have to get the house ready to receive the wifey and kids coming back from vacation. I've been living the bachelor life for the last few days, so I don't want a beatdown when the better half comes home....:whip0000:

I may go for a light run in the a.m.

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

[B]WOD[/B]
3 RFT
10 shrugs 155#
20 DB press 25#/arm
30 OH claps
70 rope undulations
Took me 6:22 to complete. It did not seem like a burner but my shoulders were on fire during round two....

[B]Conditioning[/B]

I changed it up a bit and worked a full 3 minute round, rested 10 seconds and went for another 3. In the end, it was really good to go hard and get sweaty!!

Michael A. Jones 08-09-2013 12:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130809[/COLOR][/B]

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

I'm taking today for some much earned relaxation and to recup. I have a long day of instruction tomorrow, so I need the energy to get through a run, circuit and HIIT.


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