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

Michael A. Jones 01-21-2013 09:02 PM

Re: Mike's Mad Log
 
[B][COLOR="red"]20130121[/COLOR][/B]

[B]Endurance[/B]

I ran 3.5 miles this a.m. with a time of 31:29. I was very satisfied with the pace and time. :)

I was really sluggish after the run, so I took the remaining day to stretch and hydrate.

Michael A. Jones 01-22-2013 08:26 PM

Re: Mike's Mad Log
 
[B]20130122[/B]

[B][I]Active stretching, 2x20 sec handstand hold and 1 minute single unders[/I][/B]

[B]WOD[/B]
4 rds

4 bench press 205#
20 band upright rows
80' farmer's walk 70#/hand
10 push ups

[B]Conditioning[/B]

Spartan WOD 1.22.13

The WOD was to set a goal of how many burpees completed in a day. My total was 100. I did 40 in the afternoon, and 60 post workout. I wanted to do the 60 unbroken but that was an epic fail....:biglaugh:

Michael A. Jones 01-23-2013 05:14 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130123[/COLOR][/B]

I felt relly energetic today. Must be the change in diet and adequate sleep. It all seems to work!!!;)

[B]Endurance[/B]

I did the Spartan Race WOD which was to run 3 to 5 miles with negative splits. I ran 4 miles in 37:14. My split times were 10:02, 9:27, 9:06 and 8:36. Of course it wouldn't be a Spartan WOD w/o burpees.....:p 30 burpees after the completion of the run.

[B]WOD[/B]
15 Curtis press 75#

I had forgotten how much of a workout this exercise provides. Good stuff.

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

[B]Core[/B]
Spartan 300 Abs routine

I'm planning on doing some sort of core building exercises everyday. Since my back and hip went out, again, I want to make sure that I strengthe and maintain my core.

Michael A. Jones 01-24-2013 10:05 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130124[/COLOR][/B]

[B]Conditioning[/B]

I did an hour of Xtreme Boxing with a bit of Turbo Kick. My friend and instructor recently received her certification, so she worked our tails off!!! Good times!:D

Michael A. Jones 01-25-2013 09:39 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130125[/COLOR][/B]

[B]REST DAY[/B]

My visit to the physical therapist revealed that I have some slight issues with my SI joint and L2/L3 vertebrae....He said that I can continue to be active but to lay off the heavy stuff for a while.

Gave me some painful, yet excellent stretches and drills to do. We made a goal to get me back to where I want to be. A minor setback in my view.....

Michael A. Jones 01-26-2013 08:11 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130126[/COLOR][/B]

[B]Active Rest Day[/B]

Big day tomorrow with my half marathon!!!!:pepper:

I did a ton of stretching and foam rolling. Took a brisk stroll at the park with the family to stay loose. I'm still kind of nervous about running the race.....It's my first, so I have butterflies.

Michael A. Jones 01-27-2013 11:29 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130127[/COLOR][/B]

[B]Endurance[/B]:run:

I completed my inaugural half marathon this morning. My gameplan went out the door, and I just ran a steady pace until I had to slow it down. All in all, it was a great experience.

My official finish time was 2:25:25.:kicking0:

Time for some ice and stretching.....;)

Michael A. Jones 01-29-2013 08:06 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130128[/COLOR][/B]

[B]Active Rest Day[/B]

DOMS set in with a vengeance!!!:evilsmile I took the day to stretch, and utilize my roller and Miracle Balls. The soreness didn't hit until early afternoon and subsided by the time I hit the sheets.

I just did a few calisthenics and tried some yoga.....:shrug:My daughter suggested it, and I think it did the trick.

[B][COLOR="red"]20130129[/COLOR][/B]

I felt rejuvenated today!!:pepper:

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

[B]WOD[/B]
3 rds
120 rope undulations
10 KBS 30#
10 Band OH presses
60 single unders
10 floor release PU
20 squats
10 KTE

[B]Conditioning[/B]
4 rds on the heavy bag w/ 60:15 splits and 10 jumping jacks between rds

Michael A. Jones 01-30-2013 08:01 PM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130130[/COLOR][/B]

[B][I]800m jog, 1 minute single unders and stretching [/I][/B]

[B]Endurance[/B]

I got out today and did a nice 2 miler. Nothing special but a run to keep me loose. Completed it in 17:12.

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

[B]WOD[/B]
3 rds

6 hang power cleans 95#
6 Front squats 165#
9 wall balls 20#
6 box jumps 24"
9 hollow rocks

[B]Core[/B]
5x15 SU
4X20 sec planks

Michael A. Jones 01-31-2013 11:18 AM

Re: Mike's Mad Log
 
[B][COLOR="Red"]20130131[/COLOR][/B]

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


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