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

Michael A. Jones 08-22-2013 09:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130822[/COLOR][/B]

I was very honored to do a WOD dedicated to one of my friends that was killed in action along with the men of his Scout platoon, and helicopter crew. They were all very special and will always hold a place in my heart and soul.

[B]WOD[/B]

"Dobogai"

Seven rounds for time of:
8 Muscle-ups
22 yard Farmer carry, 50 pound dumbbells

I subbed the MU with 4 dips+4 pull ups. I finished in 44:25. I found myself wanting to give up after round four, but knew that wasn't an option. I trembled and pushed for Derek Dobogai, Jason Paton, Garrett McLead, Josh Harmon, Jess Pollard, Michael Hook, Phil Brodnick, Jeremy Bouffard, Ty Seideman, Nathan Hubbard, Corry Tyler, Matthew Tallman, Josh Flynn and Rickey Bell.

Take Arms!!

Michael A. Jones 08-23-2013 03:44 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130823[/COLOR][/B]

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

I am still thoroughly worn out from last night's WOD. It was on the same level as Murph, but I love honoring all of the fallen heroes.

DOMS kicked in full gear this morning but I'm feeling much better after stretching and rehydrating. I have to be ready for my classes tomorrow.

Michael A. Jones 08-25-2013 06:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130824[/COLOR][/B]

[B]Endurance[/B]

I conducted my weekend HIIT class at the park.


[B][COLOR="red"]20130825[/COLOR][/B]

[B]Active Rest Day[/B]

I was sort of worn out from the last few days, so I just did some light yoga and hip mobility work.

I so want to go running tomorrow....First day of school, so I'll play it by ear.

Michael A. Jones 08-26-2013 08:30 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130826[/COLOR][/B]

I was way past due for another run. I've wanted to but was afraid of hurting myself, and felt that I was too out of shape to get back on the horse.....

Well, it was a beautiful morning!! After dropping my kid at school, I headed to the closest track.

[B]Endurance[/B]

1.5 miles in 12:21

Not so bad after all. My lungs were solid but all of my aches and pains held me back. :( Next run will be two miles; just gonna use some strategy to back to 3-5 mile runs. Time off helps a ton!!

I might do a short one later, if anyone attends my run class.:shrug:

[B]WOD[/B]
5 RFT
5 hang cleans 75#
10 Evil wheels
3:47

Michael A. Jones 08-27-2013 11:50 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130827[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench
6x6 200#

I felt pretty solid with my lifts. I thought I'd struggle cuz I'm still tender from doing "Dobogai" last Thursday and with working my classes. Not the case.

[B]Conditioning[/B]

Heavy bag
3 rds with three min:1 min splits

[B]Endurance[/B]
I'll be doing a 30 minute HIIT session this evening.

Michael A. Jones 08-28-2013 01:20 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130828[/COLOR][/B]

[B]Endurance[/B]

Went on an awesome bike ride this morning!!!:pepper: I explored a newer section of trails to see how far they had expanded.

Got in 11 miles in 51:23. The first few miles were sort of painful but then it was fluid. I'll probably begin riding more now that it's cooling off.

[B]WOD[/B]

4 rds
4 tire DL 300ish#
6 KBS 50#
8 Sandbag snatches 44#

The snatches with the shifting weight was surprisingly dificult, but gave a great workout.

[B]Core[/B]
100 crunches on stability ball
60 reverse crunches
2x30 sec planks

[B]Endurance Part Deaux[/B]

I'll have a 30 minute HIIT session tonight at the park.

Michael A. Jones 08-30-2013 08:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130829[/COLOR][/B]

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


[B][COLOR="red"]20130830[/COLOR][/B]

I had grand plans for today but found that I had more pressing things to do...I had to spend most of the day drafting a workout schedule for an expo. Wish I could have run also.

[B]Endurance[/B]

Well, the wife convinced me to attend a new class that she wanted to try. It was a cardio dance class called Bokwa. I had my doubts but it turned out to be pretty decent. 90 minutes of high intensity and sweat!! :pepper:

Tomorrow, I plan to do the Hotshots19 WOD to honor the brave souls lost in the AZ fires.....

Michael A. Jones 08-31-2013 07:04 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130831[/COLOR][/B]

[B]Active Rest Day[/B]

I didn't have any fuel in the tank today.....I so wanted to do the Hotshots 19 WOD but knew to listen to my body.

I did do some yoga with one of my coworkers and led a small fitness class at the expo that we both attended this morning.

I hope to begin September with a new zest.

Michael A. Jones 09-01-2013 04:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130901[/COLOR][/B]

Beginning the new month ready for some good training!! I wanted to get in some miles but my schedule didn't accomodate....

Had to give another fitness demo this morning. We had more crowd participation today.

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

[B]WOD[/B]
5 rds
5 bench press 195# (BW)
10 man makers 25#/hand
15 Swiss ball V Up passes

[B]Conditioning[/B]
2x 3 minute rds on the heavy bag with 30 sec rest btx, then 4 minute bonus rd thanks to 'Bad Meets Evil':evilsmile

Michael A. Jones 09-02-2013 04:12 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130902[/COLOR][/B]

[B]Endurance[/B] :run:

After some stretching and 400m jog, I ran 2 miles for negative splits. I finished in 16:25. The first mile was in 8:32 and the last was completed in 7:53.

I was very satisfied since I haven't been running as frequently.

[B]Strength[/B] :weight_l:
Squat
3x235# plus 15 crunches and reverse crunches per rd

It felt good to begin squatting again!!:kicking0: I took it easy and went light just to get the feel back. Depending on how I feel tomorrow, I will start doing more in the coming days.


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