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Michael A. Jones 08-30-2017 08:47 PM

Re: Mike's Mad Log

30 Minutes of HIIT with focus on cardio and core :evilsmile

[B][COLOR="Blue"][B]Hero WOD[/B][/COLOR][/B]
AMRAP in 30 minutes
30 Double Unders
8 Squat Cleans per side 30#
[I]Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August 30, 2011.[/I]

I completed 17 or 18 rounds....Got caught up in motivating the group during the final minutes. :shrug:

Rest easy, Sergeant Weston!!

Michael A. Jones 09-01-2017 07:19 AM

Re: Mike's Mad Log

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
For Time
30 Snatches, L&R
30 Hang Cleans, L&R
30 Goblet Squats
30 Push Ups
30 Modified Pull Ups (Inverted Rows)
[I]Becky Sefscik passed away on August 31, 2015 after deciding to take her own life. Becky was a Navy veteran and suffered from Post Traumatic Stress Disorder, more commonly known as PTSD. She was a coach at CrossFit The Tracks in Erlanger, Kentucky.[/I]

Completed the WOD in 18:15 with a 30# dumbbells.

Lots of new folks in class and they enjoyed honoring Becky last evening. Most had never done a Hero workout, and fewer knew the affects of PTSD. I told them about my diagnosis and how everyone battles and handles it differently. Some promised to do some research and become more educated.

My job is so gratifying! :)

[B]Conditioning[/B] 35 brutal minutes of HIIT!!!! :yikes:


[B]Active Rest Day[/B]
[B]Mobility and Strength[/B] :weight_l:
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
2x 10 second Isometric Serratus Pushdown
3x 10 Suspension Scapular Stabilaztion
2x 15 Adduction, green band
2x 15 Abduction, green band
3x 15 D1/D2, red/gray bands
2x5 Seated Press 10#
3x 10 Serratus Press 30#

Michael A. Jones 09-02-2017 01:54 PM

Re: Mike's Mad Log

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
28 Minute AMRAP
9 Overhead Squats 30/20#
Seated Triceps Walkout ( From seated, press up and walk hands to crab position and return)
12 Crush Presses [url][/url] (WSF)

[I]U.S. Army Staff Sgt. Jeremie "JBo" "Bubba" Border, 28, of Mesquite, Texas, died September 1, 2012 in Batur Village, Afghanistan.[/I]

30 rounds completed. I alternated weights on the OHS as I could maintain good form with 30# on my right, but had to scale for my left side....

HICT (High Intensity Circuit Training)
20:10 for 4 rounds

DB Rows, then Lateral Lunge and Reach [url][/url] (WSF)

Power Skip, then Carioca

DB High Pull, then Single Leg Deadlift

Push Up, then X Jackknifes [url][/url] (WSF)

Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

Michael A. Jones 09-03-2017 05:03 PM

Re: Mike's Mad Log

[B]Endurance[/B] :run:

Ran the River City 5k with friends this morning. Finished in 24:35 although chip timing had me at 25:31...:shrug: I'll see official results after the sponsors post.

No matter. I ran an excellent race because I hate that course; ran 4 miles there back in June. Results are mixed but I'll take it.

Michael A. Jones 09-04-2017 07:21 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]

I did some rolling on the quads and hams after yesterday's run, and made sure to hydrate.

SmashweRX Indestructible Shoulders [url][/url] (WSF)
SmashweRX Thoracic Fix [url][/url] (WSF)

Michael A. Jones 09-05-2017 07:21 PM

Re: Mike's Mad Log

I sort of milled around during the early part of the day....:shrug: Didn't have a real desire to be active whatsoever.

Then, I saw a video with Ben Smith squatting and talking about his lifetime goal was to hit 550....That was enough to fire me up!!!:pepper:


CrossFit WOD 170904

Back squat 10-5-3-1-1-1-3-5-10


365 was a bit of a struggle but not by much. I'm coming for you, Ben!!!:rofl:

[B]Conditioning[/B]30 Minutes of Interval Training

Michael A. Jones 09-07-2017 09:21 PM

Re: Mike's Mad Log

[B]Conditioning[/B] 30 minutes of interval training

30 Minute AMRAP
C&P 30#
Drop Deads :evilsmile [url][/url] WSF
2 Minutes Rest at 15 Minutes

6 rounds


[COLOR="Blue"][B]Hero WOD[/B][/COLOR]
9 Rounds For Time
7 Squat Clean 135#
8 Burpee Box Jump, 24"

[I]Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, SK, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, MB, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.[/I]


Rest Easy, Sergeant Shipway!

Michael A. Jones 09-09-2017 04:58 PM

Re: Mike's Mad Log

[B]Active Rest Day[/B]:pepper:

Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills
SmashweRX Indestructible Shoulders
SmashweRX Thoracic Fix


4 Rounds
20 Floor Press 1.5 POOD
20 Toes To Bell
20 KBS
20 Squat Thrust High Pulls [url][/url] (WSF)
20 Push Ups
20 Rack Lunges, 10 each side
400m Run @ 95%
Rest 2 minutes

[B][COLOR="Blue"]Hero WOD[/COLOR][/B]
9 rounds for time with a partner of:
9 bar muscle-ups
11 clean and jerks, 155 lb.
50-yard buddy carry

Share the work with your partner however you choose with only one person working at a time. If you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to carry.

[I]U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th Infantry Brigade Combat Team, Oklahoma National Guard. Horton is survived by his wife, Jane; parents David and Cherie; brother, Nicholas; sister, Tenley; and many other friends and family.[/I]

I had no partner, so I completed the WOD with the 5 reps. Scaled C&J to Power Cleans 135#, 100# sandbag and modified muscle ups [url][/url] (WSF)

I used a milk crate at my feet and set the bar at a height where my arms were at full extension, and my knees were on the ground. This made it more challenging and closer to a true bar muscle up.

Completed in 25:45. Rest in peace, Specialist Horton!!

Michael A. Jones 09-11-2017 09:20 PM

Re: Mike's Mad Log

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


[B]Endurance[/B] :run:

Ran Old Glory from VFW 76 to the Alamo for a total of 6 miles this morning as a tribute to 9/11. Our local Team RWB hosted the event, and it was awesome!!
Completion time was 57:27.

[B][COLOR="Blue"]9/11 Tribute WOD[/COLOR][/B]
For Time
2,020m Airdyne
2 Muscle Ups
4 Ball Slams 40#
23 Burpees
37 Pull Ups
49 Deadlifts 135#
49 Double Unders
49 Push Ups
49 KBS 53#
49 Sit Ups
49 Floor Press 50#
49 Step Ups 20"
125 Flutterkicks

Completed in 35:30.

[I]The WOD is broken down into different rep schemes:
2,020m is one meter for the combined number of those lost between Tower 1 (1,406) and Tower 2 (614). 2 represents the paramedics killed. 4 for each plane highjacked - United Airlines Flight 175, American Airlines Flight 11, American Airlines Flight 77, United Flight 93. Further, the 23 Burpees are for the 23 service men and women of the NYPD who perished. 37 for members of the NY Port Authority who gave their lives. Total the Deadlift, DUs, Push Ups, KBS, Sit Ups, Floor Press, and Step Ups equals 343 reps, which is the total number of NYFD first responders who died at the World Trade Center site on 9/11. Lastly, 125 for every person lost at the Pentagon.

Michael A. Jones 09-12-2017 08:16 PM

Re: Mike's Mad Log

SmashweRX Ultimate Three [url][/url] (WSF)

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

10 rounds for time
30 double-unders
15 pull-ups
30 squats
100-m sprint
Rest 2 minutes

[I]Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served in the 204th Support Battalion, 2nd Brigade, 4th Infantry Division of the U.S. Army.

Perez was the first female African-American officer in U.S. military history to die in combat and the first female West Point graduate to die in the Iraq War. She is survived by her parents, Daniel and Vicki; brother, Kevyn; and many classmates and friends.
Subbed to ring rows at round 4, and wore my 10# plate carrier.

1:50, 1:56, 1:49, 1:37, 1:41, 1:28, 1:36, 1:24, 1:20, 1:22

Rest easy, 2Lt. Perez!!

[B]Conditioning[/B] 35 minutes of HIIT

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