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Old 02-13-2013, 11:42 AM   #411
Michael A. Jones
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Re: Mike's Mad Log

20130213

Dynamic stretching and 800m jog

Endurance

I hadn't done a 1 mile time trial in a while, so today was the day. I decided to run it on a track to see if it made any difference....

My app clocked me at 6:58!!! New PR!!!!! The total distance was 1.02 miles in 7:05 but that is :42 faster than my last attempt.

Finished out with some suicides and burpees. 5x suicides were 3m, 9m and 15m, and I did 5 burpees after each lap.

WOD

4 rds
5 box squats 255#
10 mule kicks
10 walking lunges
20 step ups per leg 18"
20 calf raises per leg

My legs will not be thanking me later....
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Old 02-14-2013, 03:37 PM   #412
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Re: Mike's Mad Log

20130214

Dynamic strecthing and shoulder modility exercises

WOD
3 rds

5 press 125#
10 KBS 50#
10 med ball cleans 20#
20 single unders w/ 1# rope
100 battle rope undulations

Conditioning
5 rds on the bag w/ 30:10 splits

Core
3 rds ea
15 4 count flutter kicks, 15 4 count supine bike and 40 back scratchers
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Old 02-15-2013, 06:44 PM   #413
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Re: Mike's Mad Log

20130215

Endurance

Rode 9 miles in 47 minutes this a.m. Can't believe how much it hurt.....I haven't ridden hard in a while, so that may be why.
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Old 02-16-2013, 03:17 PM   #414
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Re: Mike's Mad Log

20130216

I attented a bootcamp sponsored by a good friend of mine this morning. Even got my wife and daughter out to the park to do the workout!!

Power squats, high knees, and jumping jacks

Conditioning

2rds, 45 seconds each
sandbag squats cleans, frog jumps, plank ladder, inchworms, and punching

2 rds, 45 seconds each
leg lifts, hip bridges, burpees, and dips

Finished off with 2x40m bear crawls and 100 jumping jacks

It was good to get outdoors and put in some work.
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Old 02-17-2013, 06:40 AM   #415
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Re: Mike's Mad Log

20130217

REST DAY



I've felt really tired of late and need to recup. Planning on taking a midday nap once I get some housework done this morning.
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Old 02-18-2013, 11:49 AM   #416
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Re: Mike's Mad Log

20130218

Dynamic stretching, 1 minute single unders and 800m job

Endurance

I ran 1250 stairs at a parking garage this a.m. It was a great change of pace!! The total distance was 1.1 miles in 28 minutes. My legs were really shaky afterwards.

Strength

I followed Crossfit main for today's WOD. It was 5-5-5-5-5 Back squats. I haven't lifted heavy for quite some time, so I went in kinda gunshy.....

I managed 225-245-275-295-315. I was extremely happy that I hadn't lost too much strength since train up for the 1/2 marathon and hurting my back.
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Old 02-19-2013, 07:39 PM   #417
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Re: Mike's Mad Log

20130219

Calisthenics, stretching and 2x10 pull ups

Strength
Bench press 3x5
WU 5x135
155, 185 and 205

Conditioning

3rds, 30 sec ea station

ball slams 15#, heavy bag, hammer strikes and KTE

Rested for 30 seconds btx rds.

Core
4 rds
10 V ups
10 evil wheels
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Old 02-20-2013, 09:43 PM   #418
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Re: Mike's Mad Log

20130220

I had a busy day.....I didn't think I'd have time to workout, but then thoght about all the excuses folks use and got into the gym!!

Shoulder mobility exercises and calisthenics

Strength
Press 3x5
WU 5x95
125
145
165x2 (f)
I've lost a ton of strength over the last month or so.... Time to get back on the horse with strength training.

WOD
3 rds
10 alternating KB press 30#/hand
10 push ups
10 Bulgarian bag warrior spins 40#{shown at 1:45}http://www.youtube.com/watch?v=XcfRCQ-5GYA(WSF)

Conditioning

5rds on the heavy bag with 45:15 splits
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Old 02-21-2013, 09:01 PM   #419
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Re: Mike's Mad Log

20130221

REST DAY

I'm listening to my bod today.....
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Old 02-22-2013, 10:50 AM   #420
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Re: Mike's Mad Log

20130222

I felt more rested this morning. Taking yesterday off was a good call on my part.

Dynamic stretching and 800m jog

Endurance

2.25 mile run in 18:46. My hip felt really tight this morning, so I didn't push myself on the run. I wanted to shoot for a time of 16 minutes but I'm content with the work on this one.

Besides, I needed to save some for the 5k Carrera Red Run in the a.m.

WOD

EMOM for 12 minutes

3 burpees
6 KBS 50#

Core
2 rds
20 SU
60 Crucifix twists 45#
20 reverse crunches
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