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Old 05-29-2019, 08:23 PM   #2121
Michael A. Jones
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Re: Mike's Mad Log

20190528

I felt really drained and unmotivated to do much....but, I knew that I needed to move some, so a did a quick workout.

WOD
The FireBreather Complex, 1.5 pood
https://www.youtube.com/watch?v=BECJ9LGxe_w (WSF)

20190529

Conditioning 30 minutes of mixed intervals; 50:10 cardio, 20:10 core, 20:10 strength, 2 minute AMRAP, and 30:15 medleys

WOD
30 Minute AMRAP
10 Thrusters, 40#
5 Burpees
40 Sit Ups
30 Double Unders

9 rounds plus 25 reps
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Old 05-31-2019, 06:30 AM   #2122
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Re: Mike's Mad Log

20190530

Memorial WOD
Anthony Raspa
For Time
7,425 meter Row
9 Handstand Push Ups
17 Hang Power Cleans, 135#
19 Pull-Ups
90 Sit Ups
145 Jumping Jacks
New Jersey State Trooper Anthony Raspa, 24, of Highland Park, New Jersey, was driving his patrol vehicle when he struck a deer, causing him to veer off the road. Raspa was pronounced dead at the hospital on May 30, 2015. "We had him for a short time, a year and a half. He graduated from the academy in October 2013 and now we're burying him, someone who had really the promise of a tremendous career."

Raspa was dedicated to physical fitness. He used to do crew, so the WOD opens with a long row (the 7,425m row represents his New Jersey State Trooper number). His birthdate (Sept. 17, 1990) are represented by the 9, 17, 19 & 90 reps. The 145 represents his Senior year wrestling weight class. The exercises chosen are wrestling & football strength and conditioning movements; sit-ups are from the New Jersey State Police fitness test.


I completed this workout Rx besides having to use a band during Pull Ups; still sore from Murph...The row wasn't as bad as I thought but I'm not accustomed to being on a rower for 30+ minutes

Finish time was 47:45. Rest easy, Trooper Raspa!!

20190531

Active Rest Day

I had planned to do the GoRuck Monthly Challenge but decided to listen to my aching body. Then, I saw a memorial WOD on WODWell but declined, again.

I'll be trying to refocus over the next couple of months. Working on smarter programming, nutrition, rest and pre-hab.

Recovery
Qi Gong https://www.youtube.com/watch?v=Ac08kMK-dyI (WSF)

Mobility
Resistance Band Drills
Lat Stretches
Deep Shoulder Release
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Old 06-02-2019, 08:24 PM   #2123
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Re: Mike's Mad Log

20190601

Hero WOD
Thacker
For Time
Buy-In:
400 meter Run
50 Double-Unders
Then, 6 Rounds
26 Burpees
8 Power Cleans, 135#
4 Shoulder-to-Overheads

Corporal Michael Thacker was shot while on duty at an observation post in the Helmand district of Nahr-e Saraj. He was 27 years old and lived in Coventry with his wife Catherine and two-year-old daughter Millie.

Scaled to 3 rounds and 135# versus the 70 kgs. Finished in 17:45.

Weightlifting
3 rounds
20 Calf Raises, 70#
10 Alternating Hammer Curls, 35#

20190602

Conditioning
4 rounds, 20:10
High Knees
Buttkicks
Jumping Jacks
Squats
Plank
Mountain Climbers
Lunges
Flutterkicks

Weightlifting
Inclined Dumbbell Bench Press
3x10, left and right, 50#

Bench Press
Hypertrophy Sets
4x6, 156#

Core
Alternating KTE
3x10

Russian Twists, 20#
3x20

Mobility
Resistance Band Drills
Lat Stretches
Athlean X Physioball
AthleanX Band Pull Aparts
Foam Roller Wall Slides
Box Pec Stretch https://www.youtube.com/watch?v=L-J0IBttygI (WSF)
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Old 06-04-2019, 07:51 PM   #2124
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Re: Mike's Mad Log

20190603

REST DAY

20190604

Endurance

Followed CF Main and ran 5k. It wasn't glamorous and hurt like hell!!!

Finished in 27:45.
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Old 06-06-2019, 11:15 AM   #2125
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Re: Mike's Mad Log

20190605

Endurance

I ran 4 miles as part of a pledge for Global Running Day. It was in the rain and quite miserable.

I have to regain my running mojo soon!!

WOD
30 Minute AMRAP
200 m Run
20 Snatch, 40#
14 Single Leg Deadlifts
20 "X"

Round 1: Push Ups

Round 2: Goblet Lunges

Round 3: Sit Ups

Round 4: Sit Throughs

Round 5: Squat Jumps

Completed 9 rounds.
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Old 06-07-2019, 08:43 PM   #2126
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Re: Mike's Mad Log

20190606

Memorial Tribute
D-Day 75th Anniversary
Phase 1: Overlord

6 Broad Jumps
6 Clean & Split Jerk

Phase 2: Airborne Drop

19 Front Squats
44 Sit Ups

Point Du Hoc

630 m Run

Phase 3: Omaha Beach

82 Push Ups
101 ft Bear Crawl

Phase 4: Utah Beach

6 Sit Throughs, left and right
6 High Pulls

Phase 5: Gold Beach

19 Single Leg Deadlifts, left and right
44 ft Overhead Walk

Phase 6: Sword Beach

82 Pull Ups
101 Double Unders

Phase 7: Juno Beach
75 Squat Thrusts

I wore my plate carrier and used 75# for barbell movements.

Completed in 36:26

20190607
Hero WOD
Irvine
For Time
400 meter Run
23 Push Ups
53 Goblet Squats, 61#
400 meter Run
23 Push-Ups
53 KBS
400 meter Run
Milwaukee Police Officer Charles Irvine Jr. was killed when the squad car he was in flipped during a pursuit on June 7, 2018. His badge number was 2353 (hence the rep scheme in the workout).

Completed in 10:25.
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Old 06-09-2019, 04:45 PM   #2127
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Re: Mike's Mad Log

20190608
Hero WODs
Beck Soldo

2 RFT
6 Squat Clean Thrusters per side
8 Renegade Rows
14 Dumbbell Straight Leg Raise https://www.youtube.com/watch?v=v199L1rBhTg (WSF)

To honor Las Vegas Metropolitan Police Department Officers Alyn Beck and Igor Soldo who lost their lives on June 8, 2014. The 2 rounds represent the 2 officers and the rep scheme of 6/8/14 is the day they lost their lives.

Daniel

For time
50 High Pulls
400 m run
21 Thrusters
800 m run
21 Thrusters
400 m run
50 High Pulls

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Decided to do both workouts because they were relatively short. Scaled for the park.

I completed them in 22:00 with a 40# DB.

20190609
Hero WOD
Pedro 66
3 Rounds for Time
22 calorie Row
22 Shoulder-to-Overheads, 95#
22 Pull-Ups
22 Back Squats, 95#
22 Sit-Ups

Cash-Out: 5 Push-Ups

Do not use a weight rack. Take the barbell from the ground.

On 9 June 2010, the crew of Pedro 66 and Pedro 67 responded to a call for help in the southern province of Afghanistan. It would be their 2nd combat rescue of the day. When Pedro 67 landed to pick up a critically injured marine, Pedro 66 came under enemy fire. In the engagement, Pedro 66 tail rotor was taken out and she sprung out of control impacting the ground from 150 feet at 120 knots. 1 Combat Rescue Officer (Capt. Joel Gentz), 2 Pararescuemen (Tsgt Micheal Flores/SrA Benjamin White) died on impact. Flight Engineer SSgt David Smith died moments later; Pilot Capt. David Wisniewski died weeks later from his injuries suffered. Capt. Anthony Simone and MSgt Christopher Aguilera are the only 2 survivors.

3 rounds, 22 reps equals 66 as in Pedro 66. The 5 movements for the five men lost that day, and one push-up for each.


Completed RX in 15:10.

Weightlifting
Front Squats
3x 235#
5x 195#
7x 145#

Core
3 rounds
15 Core Wheels
6 Plank Reaches https://www.youtube.com/watch?v=BMGxRitzMIQ (WSF)

Mobility
SmashwerX 5 Shoulder Drills https://www.youtube.com/watch?v=2CVZWcie2OI (WSF)
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Old 06-11-2019, 07:24 PM   #2128
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Re: Mike's Mad Log

20190610

REST DAY


20190611

Endurance

I took advantage of today's cold front and low humidity and went for a run.
It was much better than last week, and I did 3 miles in 24:24.

Weightlifting
Deadlifts
Strength Sets
4x6 83%
315#

Did cluster sets for the last two because my grip was shot!! I still felt pretty good about my pulls at this session.
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Old 06-14-2019, 09:09 AM   #2129
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Re: Mike's Mad Log

20190612

Hero WOD
Russ
3 Rounds for Time
50 meter Sandbag Walk (70/53 lb)
50 meter Sandbag Sprint (70/53 lb)
10 meter Bear Crawl
5 Single-Arm Kettlebell Swing, Clean, Squat, Push Press (each arm) (53/35 lb)
10 meter Bear Crawl
Wear a 20 lb Weight Vest

Sgt. Russell "Russ" Durgin was assigned to the 1st Battalion, 32nd Infantry Regiment, 10th Mountain Division, Fort Drum, N.Y. He was killed on June 13, 2006 when his unit took small arms fire in Korengel, Afghanistan.

I completed Rx in 9:40.

20190613

Weightlifting

Clean Pulls https://www.youtube.com/watch?v=Z3Y8mLa2RdA (WSF)
2x3
Cleans
245#

Strength Sets
6x1 85%
161#

WOD
For Time
Run 400m after every bodyweight movement.
13 Burpee
26 Cluster, 45#
13 DB Get Up
13 Sit Ups
26 High Pulls
26 Deadlifts
13 Pull Ups
13 Overhead Squats
26 Snatch
13 Air Squats
26 Push Press
13 Goblet Squat
13 Push Up

Finished in 20:40

Conditioning
Hurricane Circuit
3 rounds each; resting :30 between rounds and :60 between stations

Sprint Sprint
20 Push Ups 20 Crab Toe Touches
20 Squats 20 Lunges

Sprint Sprint
:30 High Plank :30 Wall Sit
:30 Hollow Hold :30 V Sit

Finished in 24:00

20190614
Tribute WOD
Flag Day
AMRAP in 40 minutes
6 KB Snatch, 44/26
14 Push Ups
17 KBS, 70/53
77 Air Squats
At the end of each round, farmer carry the two Kettlebells 242 meters away and begin the next round.

In the United States, Flag Day is celebrated on June 14. It commemorates the adoption of the flag of the United States on June 14, 1777 by resolution of the Second Continental Congress.

Rep scheme represents June 14, 1777 and farmers walk distance the years since the flag was adopted.

I'm glad that I chose not to wear my carrier for this one.....

I scaled the last farmers walk to 50/45 because my grip was absolutely shot!! Still did the KBS with 70# though.

Completed 3 rounds plus 114 reps and 100m.
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Old 06-17-2019, 08:13 PM   #2130
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Re: Mike's Mad Log

20190615

WOD
35 Minute AMRAP

Gauntlet Complex= 5 Deadlift, High Pull, Rack Squat, Press, left and right, 45#
200 m Run
5 Box Jumps, 20"

12 rounds

20190616

REST DAY

20190617

Hero WOD
Kevin Pryor
3 Rounds for Time
1000 meter Row
21 Push Ups
100 meter Sled Drag, 78#
15 L Pull Ups
100 meter Sled Drag
9 KBS, 61#
1 Rope Climb https://www.youtube.com/watch?v=lUg8GONzf_Q (WSF)

This Hero WOD is dedicated to Kevin Patrick Pryor, a firefighter who died on June 17, 2008 in the wildfires in Northern California.

The first movement of the workout is row because Kevin loved the ocean sailing. The push-up represents something Kevin did a lot of himself. The sled drag represents moving a fire hose. The L pull-ups signify climbing a building during evacuation. Finally, the kettlebell swings represent the action of pulling off the ceiling during a rescue mission.


I selected 78# for the sled drag because a 4"x100' fire hose with coupler is that weight, used 61# kettlebell because I didn't have 1.5 pood and I scaled the rope climb as in the video with an air squat at the "top."

Completed in 25:25.
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