Re: Mike's Mad Log
 

[B][COLOR="Red"]20121107[/COLOR][/B]

[B]Endurance[/B]
Got my day rolling with a 6 mile ride in 29:46. I tried a new area on the Air Force base; had heard that it was a good ride. I knew some of the area, and that it went along the flight line and was relatively flat. Someone documented the full distance as 15.2 miles. I may tackle it in the near future.

[B][I]CFWU minus pull ups[/I][/B]

[B]WOD[/B]
5 rds
5 PC 135#
5 Bentover rows 135#
5 Press 115#
5 Strict pull ups
10 Sledge strikes

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121108[/COLOR][/B]

Plans to go running were derailed due to a sick kid. Had to do my Daddy deeds and care for the poor thing....

[B]WOD[/B]
6 rds
6 back squats/front squats (alternated btx each rd)225#
6 Walking lunges 65#
6 24" box jumps

[B]Conditioning[/B]
An hour of Xtreme Boxing and abs. My instructor rocks, and she never ceases to amaze me with her drive and hardcore exercises!!!:pepper:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121109[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121110[/COLOR][/B]

[B]Endurance[/B]

10 mile ride in 48:56

[B][I]CFWU[/I][/B]

[B]WOD[/B]
I hadn't done any sort of bench pressing in well over a year, so I wanted to incorporate some into today's workout.

4 rds
5 bench press 190#
100 rep rope undulation
10 floor release PU
5 DUs

[B]Post WOD[/B]
3 rds
10 V ups 15# MB.....:devil:
10 oblique crunch
10 reverse crunch
10 oblique crunch
40 flutter kicks
20 sec plank

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121111[/COLOR][/B]

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

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121112[/COLOR][/B]

[B][I]CFWU[/I][/B]

[B]WOD[/B]
3 rds

6 thrusters 95#
10 KB snatch 50#
12 ball slams 15#

[B]Conditioning[/B]
8rds 30:10 on the heavy bag

[B][COLOR="red"]20121113[/COLOR][/B]

[B][I]Calisthenics, 400m jog and stretching[/I][/B]

[B]Endurance[/B]
I ran 3 miles in 23:59!!!!! That may not be fast for most, but I needed a boost like that. The colder weather tends to agree with me and running....:shrug: I wasn't running this well in the summer months. I am very please:kicking0:

[B]Strength[/B]
DL
5x225 WU
5x265
5x310
5plus1x350

I decided to stay the course with Wendler. It's working and I don't want to tempt fate and work into a new program when I'm progressing every lift.

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121114[/COLOR][/B]

[B][I]20 push ups, 15 dips, dislocates and stretching[/I][/B]

[B]Strength[/B]
Press
5x115 WU
5x135
5x160
5x180.....I used a semi push press to get the last rep:p

[B]WOD[/B]
8 min AMRAP w/ 20# vest

4 press 135
4 Pull ups
8 Sprawls ~ 7+4

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121115[/COLOR][/B]

[B][I]800m jog, and calisthenics[/I][/B]

[B]Endurance[/B]

6 mile ride in 30:05

[B]Strength[/B]
Squats
5x225 WU
5x245 plus 15 SU 25#
5x280 plus 15 SU 25#
7x310 plus 15 SU 25# :pepper:
3x10 KTE
Tried this technique to improve on abs by incorporating movements during strength training.

[B]Conditioning[/B]
Xtreme Boxing and abs
Note to self: Don't do ANY ab work prior to XB class.....:devil:

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121116[/COLOR][/B]

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

I really needed today.....

Re: Mike's Mad Log
 

[B][COLOR="Red"]20121117[/COLOR][/B]

I took a midday nap yesterday, and it wiped me out.....I was restless untill about 2 a.m. Slept in till about 8 and wanted to get in my workout before I was too drained.

[B]Endurance[/B]

1 mile time trial for this month was in order. My last time was 6 October and clocked a time of 7:22, so that was the time to beat.
Ran a lot more fluidly this morning. Recorded a 7:17:pepper: I still think that sprints will help me but I haven't been doing them....

[B]Strength[/B]:weight_l:
Bench
5x95 WU
5x135
5x155
5x175 plus 5

I am pleasantly surprise with my lifts. I raelly haven't benched for a very long time. I added it into my 5/3/1 sessions but began with a modest 1RM....

[B]Conditioning[/B]
6 rds on the heavy bag
30:10