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

Michael A. Jones 09-25-2013 06:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130925[/COLOR][/B]

[B][I]Stretching and 1 minute singles[/I][/B]

[B]Strength[/B] :weight_l:
Front Squats

5x4 155, 175, 195, 215 and 235#

[B]Assistance Exercises[/B]
3 rds
10 calf raises 235#
10 hamstring curls with resistance bands/leg

[B]Endurance[/B]
I taught a 35 minute HIIT session at the lake this evening.

Michael A. Jones 09-27-2013 12:22 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130926[/COLOR][/B]

I had a very long day yesterday, and fell asleep before posting my workout....:yawn:

[B][I]Burgener WU[/I][/B]
5 RFT
10 band front raises
10 Warrior Swings with 30# Power Pack
50 Rope undulations

6:50

[B][COLOR="red"]20130927[/COLOR][/B]

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

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

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130928[/COLOR][/B]

[B]Strength[/B] :weight_l:
Bench
5x5

155-175-195-215-235 (3)

I failed after the 3rd rep.....:(

[B]WOD[/B]
3 rds
15 floor presses 30#/hand
15 tri extensions with band
10 curls with band

[B]Conditioning[/B]
2 rds HAM with 30 second rest between

Michael A. Jones 09-30-2013 07:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130929[/COLOR][/B] [COLOR="red"]and[/COLOR] [COLOR="red"][B]20130930[/B][/COLOR]

[B]REST DAY[/B]:zombie:

I have needed some rest time, s I've taken the last two days to recup some. I hope to be back at it tomorrow.:pepper:

Michael A. Jones 10-01-2013 11:28 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131001[/COLOR][/B]

[B][I]Stretching, foam rolling and 1 minute singles[/I][/B]

[B]Strength[/B] :weight_l:
Squats 3x3

300#

[B]Assistance Exercises[/B]
3 rds
20 calf raises 275#
10 18" step ups 60#
40' band lateral walk [url]http://www.youtube.com/watch?v=By3DGFrBHHA(WSF[/url])

[B]Core[/B]
80 crunches

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

[B]Endurance[/B]
I will lead a 35 minute HIIT session this evening at the community center.

Michael A. Jones 10-03-2013 10:15 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131002[/COLOR][/B]

[B]Endurance[/B] :run:

I ran a quick 2 miler in 15:37

[B]WOD[/B]
For Time:
70 KBS 70#

2:57

[B]Endurance Part Deaux[/B]
Led a 40 minute HIIT class at the lake :pepper:

[B][COLOR="red"]20131003[/COLOR][/B]

[B][I]Shoulder mobility exercises and Burgener WU[/I][/B]

[B]Strength[/B] :weight_l:
Press
5x5 95#.....:o

Since my elbow has been giving me some problems, I kept it light because I still wanted to work on shoulder strengthening.

Michael A. Jones 10-05-2013 03:25 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131004[/COLOR][/B]

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


[B][COLOR="red"]20131005[/COLOR][/B]

I had great circuit training and HIIT sessions this morning!! Luckily, I have plenty of motivated and athletically gifted folks at the park. I love my job!! :D

[B]Endurance[/B]
20 minutes of HIIT

[B][I]Burgener WU and stretching[/I][/B]

[B]WOD[/B]
My wife wanted "a little more" than her usual workout, so she joined me this afternoon....:highfive:

3 rds
5 push press 65/115#
5 push ups
10 KB tri press 18/50#
10 KB rows 25/50#/arm
25/50 rope slams

Michael A. Jones 10-08-2013 06:14 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131006[/COLOR][/B]

[B]Active Rest Day[/B]

I did some light yoga and stretching.


[B][COLOR="red"]20131007[/COLOR][/B]

[B]Endurance[/B]

I began my day with a 6 mile bike ride. My legs were feeling the affects of not riding in such a long time....

Logged a time of 31:20

[B]Strength[/B]
Bench
3x3 215#

[B]Endurance Part Deaux[/B]
Led one client through a 30 minute HIIT session. The city moved me to a new location, so I have to begin build with new clientele....

Michael A. Jones 10-08-2013 07:53 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131008[/COLOR][/B]

[B]REST DAY[/B]....:crutch00:

I must have hurt my hammy yesterday during class because it's been bugging me since the afternoon.

I decided to take today off and rest up. Ice has been my friend :D

Michael A. Jones 10-09-2013 07:34 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20131009[/COLOR][/B]

Taking yesterday off was a good move!! Between icing, stretching and foam rolling, my leg feels a hellava lot better!!!:pepper:

Not wanting to curse myself, I kept to upper and core bodyweight exercise for my workout; I still had classes to instruct this evening....

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

[B]WOD[/B]
3 rds
10 ring push ups
20 SU
20 ring rows
10 KTE
20 dips

[B]Conditioning[/B]
5 minutes on the heavy bag

[B]Endurance[/B]

I started off chasing the kids around the playground.....:bolt:

I had a huge turnout at the lake for HIIT! More than 40 folks came out and we broke a good sweat for nearly 40 minutes.


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