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Old 04-02-2019, 05:49 AM   #2091
Michael A. Jones
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Re: Mike's Mad Log

20190331

Endurance

I took part in our City Manager's 5k Walk and Run. It was crazy cold for this time of year, so I wasn't expecting to run a stellar race. But, to my surprise, I ran it in 24:33 which is a personal best!!!

20190401

REST DAY
I decided to just do nothing....
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Old 04-02-2019, 07:52 PM   #2092
Michael A. Jones
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Re: Mike's Mad Log

20190402

Weightlifting
Squats

Warm Up
5x135#
3x245#

Strength Sets
4x4 80%
292#

Felt a lot stronger than I thought. I really have missed leg day!!

WOD
6 rounds
Medball Throw, 40#https://www.youtube.com/watch?v=gyoviHjQvPE (WSF)
Uphill Broad Jumps, 16 m https://www.youtube.com/watch?v=HUGrgUz9zfE (WSF)
KBS, 80#

Mobility
Resistance Band Drills
Lat Stretches
Deep Shoulder Release
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Last edited by Michael A. Jones : 04-02-2019 at 08:12 PM.
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Old 04-05-2019, 05:52 AM   #2093
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Re: Mike's Mad Log

20190403

WOD
5 Minute AMRAP
5 Jumping Jacks
5 Inchworms
Rest 1 minutes
5 Minute AMRAP
5 Squat Thrusts
5 High Pulls, left and right, 40#
Rest 1 minutes
5 Minute AMRAP
5 HRPU
5 Squat Cleans, left and right
Rest 1 minutes
5 Minute AMRAP
5 Squat Jumps
5 C&P
Rest 1 minutes
1 Minute Alternating AMRAP x 5
Snatch, left
Goblet Squat
Snatch, right
Romanian Deadlift
Hollow Hold

This one hurt!!! I scored 8, 7, 4, 7+5, and :49, 1:00, :55, 1:00 and :40.

20190404

Hero WOD
Dragon
For Time
5k Run
4 minutes to find 4 rep max Deadlift
5k Run
4 minutes to find 4 rep max Push Jerk
U.S. Army Captain Nicholas Rozanski, 36, of Dublin, OH, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, of the Ohio National Guard, based in Walbridge, OH, died on April 4, 2012, of wounds sustained during an enemy attack by a suicide vehicle-borne improvised explosive device in Faryab province, Afghanistan.

He is survived by his wife Jennifer, daughters Emma and Anna, his mother Pamela Mitchell, his father Jan, and his brothers Keith and Alex.


One of the toughest Hero workouts that I've undertaken!!

Total work time was 1:11:00. Deadlift was 350# and Push Jerk 155#. The running portion took my an hour; second 5k was brutal after those deadlifts
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Old 04-06-2019, 07:28 PM   #2094
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Re: Mike's Mad Log

20190405

REST DAY


20190406

Weightlifting

I followed an AthleanX workout structure but had to modify because people at the globo gym suck

https://www.youtube.com/watch?v=89e518dl4I8
1A. Decline Chest Press 3x10, 180-190-200#
1B. Horizontal Cable or Band Crossovers 3x10, 25#
2A. Incline DB Bench Press 2x6, 60#
2B. Low to High Cable or Band Crossovers 3x10, 15#
3A. Dips 3x10
3B. DNA
4A. Seated Pec Flyes 10-8-6-4-2, 50-60-70-85-100#
4B. DNA

Mobility
Resistance Band Drills
Lat Stretches
Deep Shoulder Release
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Old 04-08-2019, 07:35 PM   #2095
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Re: Mike's Mad Log

20190407

Memorial WOD
Ebba
4 Rounds for Time
74 Double Unders
17 Power Cleans, 110#
14 Shoulder-to-Overhead, 110#
53 calorie Row

4 people died in a horrible terrorist act in Stockholm on 7 April 2017. An 11 year old girl named Ebba was one of the victims. So my athlete Martin Sundqvist created this workout for all the CrossFitters in Sweden so we could honor the victims." - coach Kristian Södergran of CrossFit Fristaden

The significance of the rep scheme: Four rounds, one for each victim. 74 double-unders for the day (7) and month (4). 17 power cleans for the year. 14 shoulder-to-overhead and 53 calories for the time of the attack (14:53).


Rx except Airdyne for Rower. Completed in 32:40.

20190408

REST DAY
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Old 04-09-2019, 08:20 PM   #2096
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Re: Mike's Mad Log

20190409

Weightlifting
CrossFit Mainsite
Deadlift 5-3-3-1-1-1
235-265-285-325-345-370#

That was the heaviest that I've pulled in a while. I felt like I could have went heavier but stayed with the Rx stimulus.

WOD
GORUCK Monthly Challenge: Lucky Number 7 Workout #1
Ruck 1 Mile, then
10 rounds
10 Ruck Squats
10 Ruck Push Ups
10 Russian Twists

I rucked 2 miles and wore my carrier; ruck was 40# and carrier 20#. I didn't keep time.

Mobility
Resistance Band Drills
Lat Stretches
Deep Shoulder Release
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Old 04-10-2019, 09:01 PM   #2097
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Re: Mike's Mad Log

20190410

WOD
30 Minute Clock

14 Minute AMRAP
30 Squat Cleans, 40#
6 Partial Get Ups

At 16 Minutes, rest

14 Minute AMRAP
30 C&P
30 Sit Ups

Lost track of rounds during first AMRAP because I was coaching. The second one netted 3+30.
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Old 04-12-2019, 12:48 PM   #2098
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Re: Mike's Mad Log

20190411

WOD
GORUCK Monthly Challenge: Lucky Number 7 Workout #2
5 Rounds
10 Walking Ruck Lunges, 30#
10 Plank Pull Throughs
10 Overhead Press
200m Ruck (AFAP)

14:30

Weightlifting
Cleans
Hypertrophy Sets
5x5 83%plus
155#

WOD II
4 Rounds. 4 MTC (Minutes To Complete)
30 High Pulls, 40#
10 Burpees
30 Goblet Lunges

Cash Out- 400m Run

Conditioning20 Minutes of Interval Training

20190412

REST DAY
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Old 04-15-2019, 09:29 AM   #2099
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Re: Mike's Mad Log

20190413

WOD
Goblet Squats, 40#
Snatch
Box Jumps
Push Press
Jumping Jacks
1 Minute Rest
1 Minute AMRAP
10 Curtsy Squats
10 Mountain Climbers
2 Minute Rest

Augmented FGB with a 1 Minute AMRAP. We did 4 total rounds; didn't count rep.

20190414

Endurance Bootcamp

My daughters, a friend and I participated in a community bootcamp fun run.

2 miles with 4 circuit stations. Finished in 45:48.
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Old 04-16-2019, 08:08 PM   #2100
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Re: Mike's Mad Log

20190415

REST DAY

20190416

Bootcamp

Joined my friend and her classes this morning.

HIRT workout was 20:10 x4.
Double Bow Extension https://www.youtube.com/watch?v=17vC7588bZY (WSF)
Rows

Squat Pulses
Mountain Climbers

Skaters
Push Press

Weighted Toy Soldiers
Triceps Kickbacks

Squat Jumps
High Pulls

Ran about 150m after each, and finished with core work.

WOD
WOD
GORUCK Monthly Challenge: Lucky Number 7 Workout #3
1 Mile Ruck (1.5 for me), then
10 Rounds
50m Suitcase Carry
High Pulls
25m Bear Crawls

Ruck was 30# and wore 20# carrier throughout. Ruck took 22:36 and workout was 22:03.
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