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Old 03-09-2019, 08:21 PM   #2081
Michael A. Jones
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Re: Mike's Mad Log

20190309

WOD

I programmed a conglomeration of three Girls for class this morning.

All The Single Ladies
Annie
50-40-30-20-10
Single Unders
Sit Ups

Megan
21-15-9
Burpees
KBS, 50#
Single Unders

Lola
5 RFT
30 Single Unders
20 Knees to Elbows https://www.youtube.com/watch?v=Jb0uAjyZoCY (WSF)
10 Handstand Push Ups

I opted to do double unders following the Rx WODs. Finished in 22:45.
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Old 03-11-2019, 08:51 PM   #2082
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Re: Mike's Mad Log

20190310

Endurance

I conducted a 5k ruck march with 22 Until None, my daughter and friends. I carried a 35# pack and wore my 20# plate carrier.

20190311

REST DAY

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts
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Old 03-14-2019, 06:06 AM   #2083
Michael A. Jones
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Re: Mike's Mad Log

20190312

Weightlifting
Deadlifts
Hypertrophy Sets
3x6 228#

In between sets, I did the following:
WOD
10 KB Gorilla Rows, 70#
10 KBS
10 Reverse Hypers

20190313

Weightlifting
Bench Press
Hypertrophy Sets
4x6 195#

Accessory Work
Hammer Curls
4x6, 35#

WOD
Fight Gone Bad Style with a twist for 29 Minutes
6 Plank Jacks+ Leg Lifts
Sandbag Bear Complex, 44#
6 KBS+ High Knees, 50#
6 Ball Slam+ Sit Ups, 15#
Burpees
1 Minute Rest
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Old 03-17-2019, 08:20 PM   #2084
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Re: Mike's Mad Log

20190314

WOD
I programmed Humble Pi for Pi Day

AMRAP 20:19
3 Devils Press, 40#
14 Spuds

A Spud is a variation of the Tater but performed as a single handed DB swing to Goblet Squat.

Completed 14+ 3

20190315

REST DAY

20190316

WOD
Run
66 C&P, 40#
66 Goblet Squats
66 Push Press
66 DB Side Bends
66 Staggered Deadlifts
66 Burpees
66 High Pulls
66 Squat Jumps

27:30

20190317

Endurance
5 mile ruck march with 55# total in 1:19:00.

Hero WOD
AdamBrown
2 RFT
24 Deadlifts, 295#
24 Box Jumps, 24"
24 Wall Ball, 20#
24 Bench Press, 1953
24 Box Jumps
24 Wall Ball
24 Cleans, 145#

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Mileitants.

He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.


I thought long and hard about scaling but went Rx. Bench and Cleans seemed to get easier during the second round...

Completed in 32:15.
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Old 03-19-2019, 07:41 PM   #2085
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Re: Mike's Mad Log

20190318

REST DAY

I'm still supper sleepy.....

20190319

Endurance

Time for some speed work on the track....

4x 800 m repeats with 2 minutes rest between.

My splits were roughly 3:26, 3:33, and 3:37 for the last two. I had forgot how much of a suckfest 800s are

WOD https://www.youtube.com/watch?v=5yptvqtlq3g (WSF)

I followed the Onnit Primal Sandbag workout but was short on time.

Set A 1x5, 50#, left and right
2x10
Set B 2x5, left and right
1x4
Set C 5x5

Mobility
Resistance Band Drills
Lat Stretches
Athlean X Physioball
AthleanX Band Pull Aparts
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Last edited by Michael A. Jones : 03-19-2019 at 07:53 PM.
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Old 03-22-2019, 02:02 PM   #2086
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Re: Mike's Mad Log

20190320

Hero WOD
Maupin
4 RFT
Run 800 meters
49 push-ups
49 sit-ups
49 squats

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.

He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.


Completed RX in 28:20.

Mobility
Resistance Band Drills
Lat Stretches
Athlean X Physioball
AthleanX Band Pull Aparts

20190321 and 20190322

REST DAY
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Old 03-23-2019, 04:37 PM   #2087
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Re: Mike's Mad Log

20190323

WOD
30 Minute AMRAP
0-10 minute
20 Push Press, 40#
10 Goblet Squats
200 m Run
10-20 minute
10 C&P
20 Sit Ups
100 m Run
20-30 minute
30 Floor Press
200 m Run

Scored 5, 5, and 6 rounds.

Mobility
SmashweRx Serratus Matrix https://www.youtube.com/watch?v=2CVZWcie2OI (WSF)
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Old 03-27-2019, 08:57 PM   #2088
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Re: Mike's Mad Log

20190324

Endurance

Spartan Sprint

My daughters, friends and I ran the 4 mile course. Wasn't concerned with time. We stayed together for support.

20190325

REST DAY

20190326

Weightlifting
Squats
Hypertrophy Sets
4x10 62%
226#

Circuit Training
Waving Ladder, descending
10, 1, 9, 2, 8, 3, 7, 4, 6, 5
Squat Jumps
Core Climbers https://www.youtube.com/watch?v=F9iL9qn4544 (WSF)
Push Ups
KBS, 50#

Squat Thrusts
Crunch
Dips
Rack Cursty Squats, 70#

Broad Jump
Crab Toe Touch
Hang C&P, 75#
Hack Squat https://www.youtube.com/watch?v=1-lMzjH5KLk (WSF)

20190327

Hero WOD
Choe
AMRAP in 35 minutes
Buy-In:
9 Man Makers, 35#
11 Burpees
With remaining time, AMRAP
300 m Run
27 Air squats
9 Handstand Push Ups/Seated Press
US Navy Lt. Florence B. Choe and another Navy officer who were shot and killed on March 27, 2009, by an Afghan National Army soldier at Forward Operating Base Shaheen near Mazar-e-Sharif (northern Afghanistan's Balkh province), which borders Uzbekistan. Choe was 35. She is survived by her husband and her daughter (who was 3 y/o old at the time).
The significance of the rep scheme is as follows:
- 35 minutes (35 years old)
- 9 man makers and 11 burpees (enlisted for service shortly after 9/11)
- 300m run, 27 air squats, 9 burpees (killed on 3/27/2009).


Rx plus on squats with the 35#s which made this workout a smoker. Did two rounds of HSPU but scaled to seated press.
Completed 7 full rounds. Fair winds and following seas!!
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Old 03-29-2019, 08:41 PM   #2089
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Re: Mike's Mad Log

20190328

REST DAY

20190329

Weightlifting
Inclined DB Bench Press
6x6, 50#

Mobility
Resistance Band Drills
Lat Stretches
Deep Shoulder Release https://www.youtube.com/watch?v=HzyjNiBAHpQ (WSF)
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Old 03-30-2019, 04:50 PM   #2090
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Re: Mike's Mad Log

20190330

WOD
3 RFT
30 Burpees
600 m Weighted Power Walk, 40#
3 OHS
30 Jumping Jacks
20 Split Jerks
19 Goblet Squats

Our clock crapped out, so I estimated my completion time at around 33:00

Weightlifting
Deadlifts
Hypertrophy Sets
4x6 72%plus
275#

Mobility
Resistance Band Drills
Lat Stretches
Deep Shoulder Release
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