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

Michael A. Jones 08-11-2013 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130810[/COLOR][/B]

I conducted a 45 minute circuit training session, then a 20 minute HIIT class.


[B][COLOR="red"]20130811[/COLOR][/B]

[B][I]Light calisthenics and stretching[/I][/B]

I was kind of burnt from yesterday's workouts in the park, and almost didn't get in a session this evening.

[B]WOD[/B]
3 rds
5 Archer push ups
10 sandbag squat cleans 40#
20 crunches
40' walking lunge 50#

[B]Conditioning[/B]
6 rds on the heavy bag with 40:10 splits

I still haven't "manned up" and went for a run.....:shrug: I may just do that tomorrow. My cardio has suffered in the last few weeks. If I don't get back to running on a regular, then I'll begin doing more AMRAP and WODs for time to compensate.
I'll have to check my work schedule for the upcoming weeks to see when I could get some biking in, at the very least. I have an obstacle race coming up and I am ill prepared.:o

Michael A. Jones 08-13-2013 07:02 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130812[/COLOR][/B]

I had a long day and fell asleep before posting my workout. Getting my kid ready for the upcoming year is harder than usual....

[B]Endurance[/B]

I finally got out and ran in the a.m. I didn't want to push it like usual, so I stayed to my plan to just run a mile.

Clocked 8:32 with an easy pace. Not bad after 3 weeks off.

[B][I]Burgener WU, stretching and bench 10x135#[/I][/B]

[B]Strength[/B] :weight_l:
Bench
4x4 215#

[B][COLOR="red"]20130813[/COLOR][/B]

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

Michael A. Jones 08-14-2013 06:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130814[/COLOR][/B]

[B]Endurance[/B]

Rode a quick 8 miler in 35:10. It didn't seem like I was riding that pace but it felt really good.

[B]Endurance Part Deaux[/B]

I taught a 30 minute HIIT session with some very energetic folks. :)

Michael A. Jones 08-15-2013 07:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130815[/COLOR][/B]

[B]Active Rest Day[/B]

I participated in a small portion of my circuit training class tonight, then ran/power walked a little over a mile with the wifey and one of our daughters.

Michael A. Jones 08-16-2013 04:37 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130816[/COLOR][/B]

[B][I]Stretching and calisthenics[/I][/B]

[B]WOD[/B]
4 RFT
6 Warrior swings 45# Bulgarian bag
10 KBS 50#
10 Tire strikes
10 KTE
6 box jumps 24"
7:42

It felt good to do an intense workout today. The rain kept it relatively cool, and my lungs weren't on fire....

[B]Conditioning[/B]
3 rds on the bag with 60:15 splits

[B]Core[/B]
2x 1:15 planks

Michael A. Jones 08-17-2013 06:45 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130817[/COLOR][/B]

[B]Endurance[/B] :run:

Cruised an easy mile with my daughter and two, young ladies that attended my social running session. My focus was to take theirminds off of the run, and teach them different techniques.

I think it went well as one girl NEVER runs and kept up with a 12 minute mile pace.:highfive:

[B]Endurance Part Deaux[/B]

Instructed a 30 minute HIIT session.

Michael A. Jones 08-18-2013 07:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130818[/COLOR][/B]

[B]Active Rest Day[/B]

I did some light stretching and yoga to relax.

Michael A. Jones 08-19-2013 09:16 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130819[/COLOR][/B]

I missed out on some great running weather this morning....It hasn't bee in the low 70s for quite some time, but my hips was a bit tight and I didn't want to chance any injury.

So, I went to the gym....

[B]Strength[/B] :weight_l:

Low row 10x100, 10x120 and 10x140#
MTS row 3x10 70#/arm
Cable pull down 3x10 70#/arm
Shrugs 2x10 160# :shrug:...lol
Rear delt press 3x100#
DB press 3x10 50#

[B]Endurance[/B]:run:
I had to get some cardio in, so I ran the elliptical for 20 minutes at level 7. I used the hill interval program, and sprinted the hills and coasted the flat portion.

Michael A. Jones 08-20-2013 07:32 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130820[/COLOR][/B]

Had my family attend my circuit training session today, and also got a newbie in....:welcome: She happened to hear about our program and decided to join in. I didn't do as many stations today but jumped in for a few rounds.

[B]Endurance[/B]

We put in some good work with 30 minutes of HIIT at a local community center. Some of the staff jumped in with the family and another newb. All enjoyed the class. I'm no Shaun T, but I gave them a great workout....:rofl:

[B]Strength[/B]:weight_l:

I wanted to do more, so I benched after getting home from my classes.

Bench
3x4 225#

I also did Curls 4x5 25#/arm and tri presses 4x10 25#/arm

I struggled a bit on the third rep in the last two rds but managed.

Michael A. Jones 08-21-2013 07:19 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130821[/COLOR][/B]

[B]Endurance[/B]

Taught a great HIIT class tonight!! 20 minutes of sweat and good times. The crowd kept me motivated and they always ask for more.

Now that I know their fitness levels, they asked for it....:evilsmile


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