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Old 08-22-2016, 08:17 PM   #1461
Michael A. Jones
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Re: Mike's Mad Log

20160821

REST DAY

20160822

Weightlifting
Front Squats
4x3 225#

Been a while, so I went easy....

WOD
Jenna 077
20:07 Minute AMRAP
8 Burpees
22 Squat Cleans
14 Otis Sit Ups
77 Single Unders

7 rds

On 22 August 2007, in Multaka Iraq the Jenna 077 went down. On board was the 10-man Scout Platoon from 2-35 Infantry and her 4-member Crew.
This workout is done in honor of the 14 heroes who were lost that day.
In Loving Memory
Capt. Corry Tyler
Capt. Derek Dobogai
CW2 Paul Flynn
Staff Sgt. Jason Paton
Sgt. Matthew Tallman
Sgt. Garrett McLead
Cpl. Jeremy Bouffard
Cpl. Philip Brodnick
Cpl. Joshua Harmon
Cpl.Nathan Hubbard
Cpl. Jessy Pollard
Cpl. Rickey Bell
Spc. Michael Hook
Spc. Tyler Seideman

Gone, But Never Forgotten!
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Old 08-23-2016, 08:18 PM   #1462
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Re: Mike's Mad Log

20160823

WOD

6 rds
10 Ring Rows
10 Evil Wheels
10 DUs
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Old 08-24-2016, 08:35 PM   #1463
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Re: Mike's Mad Log

20160824

Endurance
4x400m at 85%

I desperately need to increase speedwork into my running; it may have just been a lack of running the last few weeks though....

I ran a 9:15 miles afterwards.
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Old 08-25-2016, 07:44 PM   #1464
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Re: Mike's Mad Log

20160825

REST DAY
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Old 08-26-2016, 05:24 AM   #1465
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Re: Mike's Mad Log

20160826

WOD
Kettlebell Ladder Challenge https://www.youtube.com/watch?v=XzMuEYwZI4I (WSF)

Challenge accepted

For Time
1-10 Burpee
2-20 Goblet Squat
3-30 KBS

I used a 40# bell and completed the challenge in 16:39.
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Old 08-27-2016, 07:49 PM   #1466
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Re: Mike's Mad Log

20160827

WOD
16 RFT
10 Squats
*Alternate every round

*Run 150m, 40 High Knees, 20 DUs, 40 Mountain Climbers

14:40
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Old 08-29-2016, 08:05 PM   #1467
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Re: Mike's Mad Log

20160828-20160829

REST DAY
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Old 08-30-2016, 07:28 PM   #1468
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Re: Mike's Mad Log

20160830

WOD

Mr. Joshua Hero WOD
5 RFT
400m Run
30 Butterfly Sit Ups
15 Deadlifts

17:38

Conditioning 30 Minutes of interval training
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Old 08-31-2016, 08:19 PM   #1469
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Re: Mike's Mad Log

20160831

Endurance
5k in 28:46

I definite don't have the endurance of last year same time....

WOD

Hero WOD Becky

800m Run
30 Snatches per side 25# dumbbell
400m Run
30 Hang Cleans per side
200m Run
30 Goblet Squats
400m Run
30 Push Ups
800m Run
30 Modified Pull Ups

22:00

It meant a lot to do this WOD. I have been diagnosed with PTSD, and Crossfit has help me immensely with battling back "the demons..." This young lady lost her fight, so I fight on for her and all of the other Veterans with this disorder while trying to raise awareness.

Rest in peace, Becky!!
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Old 09-02-2016, 10:13 AM   #1470
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Re: Mike's Mad Log

20160901

REST DAY

Went to chiro and slept......

20160902

WOD

15 Minute EMOM
1st- 15 KBS 60#
2nd- 10 KBS 80#
3rd- 40' Farmers Walk 160#

Rested 2 Minutes

4 RFT
4 Box Jumps 24"
4 KBS 45#
4 KB Rows
4 Goblet Squats

Rested 5 Minutes

CF Mainsite
4 RFT
1 Mile Bike

I used a stationary bike
2:41
2:35
2:46
2:28

I tried to minimize rest and averaged about 2 minutes between rounds.
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