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Old 09-18-2016, 02:36 PM   #1481
Michael A. Jones
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Re: Mike's Mad Log

20160918

Endurance

3 mile trail run in 30:30. It's been a while since I went off pavement, so I took a spill Wasn't paying enough attention to the trail and bit it. Nothing major; just lost some cool points.....

Conditioning

Roxanne Burpees Warm Up

5 minute accumulative plank

Tabata
DB rows 60#
Shoulder Taps
Squat Jumps
Crunches
KBS 20#
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Old 09-19-2016, 07:36 PM   #1482
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Re: Mike's Mad Log

20160919

REST DAY
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Old 09-20-2016, 07:22 PM   #1483
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Re: Mike's Mad Log

20160920

WOD
20 Minute AMRAP
2 KBS 40#
Shuttle Sprint (16m out/back to 32m out/back)
Add 2 swings per round until time expires.

I completed up to 38, shuttle and 4 KBS.

Conditioning 30 minutes of HIIT
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Old 09-21-2016, 08:14 PM   #1484
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Re: Mike's Mad Log

20160921

Conditioning 30 minutes of HIIT

WOD

Hero WOD Blake
4 RFT
50 foot Walking lunge with 15lb medball overhead
30 Box Jump 20#
20 Wallballs 15#
10 Pike Push Ups

15:30

Fair winds, Chief!!!
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Old 09-22-2016, 08:19 PM   #1485
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Re: Mike's Mad Log

20160922

WOD
200 DUs for Time
Every break, complete 10 KB Rows 80# and 10 KTE

Completed in 11:18; 8 breaks......I'll be trying this one again. My concentration wasn't all there and it affected my rope work.

Weightlifting
Deadlifts
10x 135#
10x 225#
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Old 09-24-2016, 11:18 AM   #1486
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Re: Mike's Mad Log

20160923

Endurance

3 mile run in 26:06

20160924
WOD
24 Minute Clock
Every 4 Minutes, rotate couplets.
Couplet AMRAP - 12 KBS and 5 Push Ups
Couplet AMRAP- 100m Sprint and 6 Tuck Jumps

Averaged 4 rounds per couplet.
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Old 09-25-2016, 06:54 PM   #1487
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Re: Mike's Mad Log

20160925

Active Rest Day

The family and I walked the streets during this year's Siclovia event.
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Old 09-27-2016, 07:45 PM   #1488
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Re: Mike's Mad Log

20160926

REST DAY

20160927

Weightlifting

Front Squats
4x5
155-175-195-225#

WOD
4 rds for reps
1 minute single unders
1 minute ball slams 40#
1 minute single unders
1 minute ball slams
1 minute Rest

Rd 1-112
Rd 2-100
Rd 3-112
Rd 4-96
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Old 09-28-2016, 08:11 PM   #1489
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Re: Mike's Mad Log

20160928

Conditioning 35 minutes of HIIT

WOD

Hero WOD Jack
20 minute AMRAP
10 Subbed Rows for Push Press
10 Subbed DB High Swing for KBS
10 Box Jumps 20"

I managed about 14 rds with stopping my workout to coach some newbies.
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Old 10-01-2016, 04:45 PM   #1490
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Re: Mike's Mad Log

20160929

REST DAY

20160930

Endurance

Ran an awesome 6 miler in 55:40!! So thankful for the cooler weather. Summer heat and humidity was killing me....I initially set out to run a 10 minute mile but ran to effort. My fastest miles was 9:01 and slowest was 9:26.

20161001

WOD
Hero WOD Rocket
30 Minute AMRAP
30 Jumping Jack Press
10 Push Ups
15 Squats

27 rounds

All of my participants felt that subbing the jumping jack press for swim was awesome ( plus no pull in the park). It worked the arms, back, legs and lungs. https://www.youtube.com/watch?v=lLsjeFGNkeM WSF

Conditioning
20 minutes of interval training

I introduced folks to 60:30 cardio and strength medley
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