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Old 07-17-2019, 11:33 AM   #2141
Michael A. Jones
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Re: Mike's Mad Log

20190713

WOD
30 minute AMRAP
10 Split Jerks
2 RFT
8 Goblet Lunges
20 Sit Ups
10 Split Jerks
2 RFT
8 Box Jumps
20 Mountain Climbers

4 rounds plus 84 reps

20190714

Conditioning

I did interval training with Mary after a long time away.

30:30 for 4 rounds
Burpees
180 Squat Jumps
Grasshoppers
Flutterkick Squats https://www.youtube.com/watch?v=cB8TdlUUSmg (WSF)

Mobility
Resistance Band Drills
Lat Stretches

20190715

REST DAY

20190716

Weightlifting
Deadlifts
Hypertrophy Sets
6x6 60%
228#

Mobility
Resistance Band Drills
Lat Stretches
Hanging

20190717

Hero WOD
Goodell
5 RFT
400 meter Run
20 Wall Balls, 20#
14 KBS, 28 kgs
38 reps of "X"
Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees

Dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.
In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom.
The 20 and 14 repetitions are for the year Chris passed away. His badge number was 38, hence the 38 reps per movement. The 5 rounds and 5 different movements at the end of each round represent the 5 years he served as an officer. Chris specifically loved running and bodyweight movements.


Rx plus on the kettlebell movement, and went unbroken on wall balls and swings Completed in 26:50.

Rest easy, Patrolman Goodell!!
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Last edited by Michael A. Jones : 07-17-2019 at 11:50 AM.
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Old 07-19-2019, 06:29 PM   #2142
Michael A. Jones
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Re: Mike's Mad Log

20190718

Hero WOD
Zach (Clouser)
For Time
1,800 meter Run
Then, 7 Rounds
7 Clean-and-Jerks (155/110 lb)
19 Wall Balls (20/14 lb)

Dedicated to Zachary Clouser, a young soldier and member of TCB CrossFit (Columbia, South Carolina) who was killed in action. Pfc. Zachary Clouser, of Dover Township, had been Iraq for nearly a year and would have turned 20 in a couple of weeks.

Army Spc. Zachary R. Clouser, 19, of Dover, Pa.; assigned to the 1st Battalion, 26th Infantry, 2nd Brigade Combat Team, 1st Infantry Division, Schweinfurt, Germany; died July 18, 2007 in Adhamiyah, Iraq, of wounds sustained when his vehicle was attacked by enemy forces using an improvised explosive device and small-arms fire. Also killed were Sgt. 1st Class Luis E. Gutierrez-Rosales, Spc. Richard Gilmore III and Spc. Daniel E. Gomez.


Completed Rx-20# on the jerks in 32:50. Rest in Peace, Zach!!

20190719

Hero WOD
Foulks
5 Rounds for Time
5 Push Presses (155/105 lb)
7 Deadlifts (225/155 lb)
19 Pull Ups
18 calorie Row

This memorial WOD is dedicated to Colton Fire Engineer Ryan Foulks. Engineer Foulks died at his home on July 19, 2018. Engineer Foulks leaves behind his wife and two young children, as well as his parents and two brothers.

Engineer Foulks had worked for the City of Colton as a Fire Engineer for just under five years. Prior to Colton, he worked for Fort Irwin Fire Department for eight years. He was also a Volunteer Firefighter for the Victorville Fire Department for two years.


Completed this one Rx-20 on Push Press in 19:24. This workout was deceptively difficult.
Rest easy, Engineer Foulks!!

Mobility
Resistance Band Drills
Lat Stretches
Hanging
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Old 07-20-2019, 02:29 PM   #2143
Michael A. Jones
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Re: Mike's Mad Log

20190720

WOD
30 Minute AMRAP
10 Squat Cleans, 35# https://www.youtube.com/watch?v=udag6aWv0GY (WSF)
60 Single Under
30 Sit Ups

Partner 1 works through AMRAP while 2 completes 400 m Run. When Partner 2 returns from the run, Partner 1 will begin their 400 m run, while Partner 2 continues the workout where Partner 1 left off.

My partner and I completed 8 full rounds.
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