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

Michael A. Jones 06-03-2017 02:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170602[/COLOR][/B]

[B]Active Rest Day[/B]

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
Serratus Anterior Press 10#


[B][COLOR="red"]20170603[/COLOR][/B]

[B]WOD[/B]
30 Minute AMRAP
20 G2O 25#
400m Anyway DB Carry
Rest 2 Minutes

5 rounds


3 Rounds
Deadlifts 185#- 60 seconds
Lateral Box Overs– 30 seconds
Rest 2 minutes

3 Rounds
KBS 70#- 60 seconds
Airdyne– 30 Seconds
Rest 2 minutes

3 Rounds
Sledgehammer Slams 20# – 60 Seconds
Burpees – 30 Seconds
Rest 2 minutes

3 Rounds
Power Cleans 115# – 60 Seconds
Mountain Climbers -30 Seconds
Rest 2 minutes

This a total buttkicker!!!!:yikes: Got the idea from Funk Roberts.


[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Old School Pulley
Banded Serratus Punch, Blue Bands
SmashweRX Scapulohumeral Rhythm 2.5#(minus OH press)[url]https://www.youtube.com/watch?v=Kpd-EsRygYQ[/url] (WSF)
SmashweRX Method #1
SmashweRX Method #2
Serratus Anterior Press 10#

Michael A. Jones 06-05-2017 09:28 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170604[/COLOR][/B]

[B]Endurance[/B]:run:

Run/Walk Protocols for 4 miles. I completed in 35:28. I used a 4:00/1:30 ratio and it felt really good. I wasn't gassed afterwards and made a very respectable time; better than some previous 4 milers...

[B]Conditioning[/B] 4 rounds of Tabata with Mary.

[B]Mobility[/B]
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Old School Pulley

[B][COLOR="red"]20170605[/COLOR][/B]

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

Michael A. Jones 06-06-2017 06:54 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170606[/COLOR][/B]
[B]WOD[/B]
[B][COLOR="Blue"]D-Day Tribute[/COLOR][/B]
6 minute AMRAP x 5 Rounds
with 20# vest
Utah
19 KBS 1.5 pood
44 Sit Ups: 4 rds

Omaha
6 Hang Cleans 95#
30 DUs: 3+6+10

Gold
19 D-Ball G2OS 40#
44 Flutterkicks: 3+19

Juno
6 Squats 135#
30 Bench Jump Overs: 4+6

Sword
19 Push Ups
44 Jackknifes: 3

Cash out: 73 cal on Airdyne

6 represents the day of the invasion, the 5 rounds are symbolic of the shoreline being divided into sections: Omaha, Gold, Juno, Sword and Utah, and the repetitions stand for the year and time. Finally, the calories on the AD for the 73rd anniversary.

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Old School Pulley
Banded Serratus Punch, Blue Bands
SmashweRX Scapulohumeral Rhythm 2.5#
SmashweRX Method #1
SmashweRX Method #2
Serratus Anterior Press 10#

Michael A. Jones 06-07-2017 08:52 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170607[/COLOR][/B]

[B]Endurance[/B] :run:

Modified Jeff Galloway's Run/Walk protocols for today's session which was dedicated to Global Running Day.
Mile One was at 95% ME, then I walked for 400m, jogged 800m, walked 400m and 95% for last mile. I finished in 26:14, and was not as gassed again. I think that next time out, I'll follow the same except run the second mile at about 75% and see how I fare...

[B]WOD[/B]
AMRAP 30
300m Run
30 KBS 40#
30 Push Ups
30 Butterfly SUs
30 Goblet Cossack Lunges :evilsmile [url]https://www.youtube.com/watch?v=QRvo27fvRJ8[/url] (WSF)
30 Burpees
30 Core Halos
30 KB Squat Cleans [url]https://www.youtube.com/watch?v=pWRs0aiYY8c[/url] (WSF)

I was 20 Squat Cleans from completing 3 rounds. Cossacks were the hardest movement tonight....

Michael A. Jones 06-08-2017 08:38 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170608[/COLOR][/B]

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

Michael A. Jones 06-09-2017 11:53 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170609[/COLOR][/B]

[B][I]Warm Up[/I][/B]

5:00 on Airdyne
10:00 Dynamic stretching
5x 135# Back Squats

[B]Weightlifting[/B] :weight_l:
Mainsite WOD
Back squat 5-5-5-5-5
225-245-260-285-290#

I am satisfied with today's performance but need to get serious about strength again...My shoulder has kept me back, but it's almost a year from when I injured myself initially....
One day at a time though. ;)

[B]Mobility and Strength[/B]:weight_l:
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Four Shoulder Drill
SmashweRX Biceps Tendon :evilsmile
25 Scapular Push Up
Serratus Anterior Press 10#

Michael A. Jones 06-10-2017 04:50 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170610[/COLOR][/B]

[B]Circuit Training[/B]
3x5 Dumbbell Complex
Romanian DL 50#
Row
Hang Clean
Front Squat

2x15
Snatch, Left and Right 15#
Get Up Sit Up, Left and Right

3x20
Lunge with Curl 24#
Crush Floor Press

2x5
Single Leg DL, Left and Right 50#
Renegade Row, Left and Right

[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Scapulohumeral Rhythm 2.5#
SmashweRX Method #1
SmashweRX Method #2

Michael A. Jones 06-12-2017 08:30 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170611[/COLOR][/B]

[B]Conditioning[/B] 35 Minutes of HIIT with Mary at the park. :evilsmile

[B]Circuit Training[/B]
4 rounds
Pulse Lunges, right and left
Uneven Push Ups, right and left
Single Unders
5m Lateral Shuffles

2 laps around b-ball court after each round.

[B][COLOR="red"]20170612[/COLOR][/B]

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

Michael A. Jones 06-14-2017 08:55 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170613[/COLOR][/B]

[B]Weightlifting[/B]:weight_l:
4 rounds
20 DB Crush Press 50#
20 Bent Rows 60#
20 Inclined Push Ups
20 Ring Rows

[B]Auxiliary Work, Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
Corner Stretch
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Four Shoulder Drill
4x 10 Banded Iron cross
4x 20 Hammer Curls 30#
4x 20 Kickbacks
4x 10 Serratus Anterior Press, left and right 12#
2x 10 Band Pull Aparts
2x 10 No Money Drill

[B]Conditioning[/B] 35 minutes of interval training


[B][COLOR="red"]20170614[/COLOR][/B]

[B]WOD[/B]
[COLOR="Blue"][B]1775[/B][/COLOR]

Complete as many rounds as possible in 60 minutes of:
17 power cleans 95#
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

I completed 4 rounds +17+75+ 200m barbell carry :kicking0:

Michael A. Jones 06-16-2017 04:49 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20170615[/COLOR][/B]

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

Payed a visit to my PT and she was pleased with my "progress." I had gained 2 degrees more ROM. :rolleyes: I don't have to return for any follow ups, but she invited me to swing in ever so often for mobilizations.
:thanx:

[B][COLOR="red"]20170616[/COLOR][/B]

[B]Endurance[/B]:run:
I ran an excellent 3 miles this morning. I didn't go all out but pushed comfortably to maintain a sub 8:30 pace. Didn't quite make it but I was very satisfied.
Mile 1- 8:35
Mile 2- 8:12
Mile 3- 8:33

True time was 25:20.

[B]Mobility [/B]
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRX Four Shoulder Drill


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