Mike's Mad Log

[Michael A. Jones]

20170504

Weightlifting
Deadlidts
2-2-2-2-2
225-245-265-295-315#

it was awesome getting back to deadlifts!! Doubles were unbroken until the last set. Grip was good but posterior chain wasn't quite there....I took a few breaths and got the second pull in.

I knew that I had lost a lot of strength since injuring my shoulder. Today showed me that it is time to reset, and get strong again.

Conditioning 25 minutes of Interval training; used a modified version of the 7 Minute Workout with 2 minute rest between 3 rounds.

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Anterior Deltoid Press 3x5 5#
Shoulder Matrix 10#

[Michael A. Jones]

20170505

Mobility
Resistance Band Drills
Lat Stretches

20170506

Endurance
Ran 1.7 miles as a warm up and verification of run route for my class.

WOD
8 minute AMRAP
5 Goblet Squats 25#
10 Mountain Climbers
15 Snatch
Rest 2 minutes
Then, 8 minute AMRAP
20 Double Unders
100m Sprint
5 Burpees
Rest 2 minutes
Then, 8 minute AMRAP
5 Box Jump 22"
10 C&P 25#
15 Butterfly Sit Ups

Scores were 10, 5 and 6 rounds.

Weightlifting
Squats
Warm Up 10 x 135#
5-5-5-5
225-255-285-315#

My legs held up great but felt a bit of pressure on my left shoulder; first time lifting substantial weight in the high bar position since my injury. It wasn't painful but made me aware....

Mobility
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release

[Michael A. Jones]

20170507

Hero WOD
Manuel with 20# Vest
5 Rounds for Reps in 50 minutes

3 minutes of Max *Modified Rope Climbs
https://www.youtube.com/watch?v=WgOfz8mjUvA (WSF)
2 minutes of Max Air Squats

2 minutes of Max Push-Ups

3 minutes to Run 400m
After the run, rest for the remainder of the 3 minutes before beginning the next round.

Italian Army Capt. Manuel Fiorito, 27, of Verona, Italy, was killed May 5, 2006, when a roadside bomb detonated near his vehicle in Kabul, Afghanistan. Shortly before he died, Fiorito tended to other wounded men and prepared for defense against the enemy attack.

Fiorito served with the Italian 2nd Alpine Regiment and was posthumously awarded the Silver Medal of Military Valor for his bravery.

Fiorito was fond of Cindy, Murph, Mary and Angie, and was a pioneer in bringing CrossFit to the Italian military community. He is survived by many friends and family.

518 Reps: 18 rope climbs, 290 Squats and 210 Push Ups; *I counted every third ascent as a standard 15' climb as I had it anchored to my 7' rack....

This is the second Hero WOD that nearly broke me. That third round..... I saw Pukie on multiple occasions and hurt so bad. Extremely humbling...Rest easy, Captain!!!

Mobility
Resistance Band Drills
Lat Stretches

[Michael A. Jones]

20170508

REST DAY

20170509

Endurance

Used a little of Jeff Galloway's Run/Walk philosophy for today's training. I ran for 4:00 and walked for 1:00. Completed 3 miles in 26:10 which isn't off from my average 3 mile times, and I didn't feel spent afterwards.

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
3x5 D1/D2 7/3#
Band Iron Cross Stretch https://www.youtube.com/watch?v=cVhyuSC0i8g (WSF)
3x10 Banded Iron Cross https://www.youtube.com/watch?v=aL0QMnady50 (WSF)
Shoulder Matrix 10#

[Michael A. Jones]

20170510

Weightlifting

I was planning to work deadlifts and came across this....https://www.youtube.com/watch?v=ADchEOnRnnI (WSF)

5 rds
5 Deadlifts 345# 16" blocks
5 Deadlifts 230# 2" blocks
5 Deadlifts 135#
Rested 2 minutes between rounds.

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Shoulder Matrix 10#
SmashweRX Method #1 https://www.youtube.com/watch?v=CDSLWU2DCUI (WSF)
SmashweRX Method #2 https://www.youtube.com/watch?v=9FpN55EzLMs (WSF)

Partner WOD
25 Minute Clock
One member runs 200m
Second member completes AMRAP
12 Split Snatches 25#
12 Box Jumps 20"
12 Push Ups

Rest 1 Minute every second round.

My partner and I completed 9+10

[Michael A. Jones]

20170511

Active Rest Day

I wanted to give my poor shoulder a proper rest, and work some mobility for my hips. My coworker Mary and I had a talk about my hip mobility or lack of....
I'm digging Trevor Bachmeyer and his tips and drills. I already have noticed some degree of change in my ROM since following him.

Used the following for hips:
SmashweRX Hip Matrix #1 https://www.youtube.com/watch?v=qXuiz9utJVM (WSF)
SmashweRX Hip Matrix #2 https://www.youtube.com/watch?v=_D2x_wCsQcg (WSF)
SmashweRX Hip Matrix #3 https://www.youtube.com/watch?v=XA0kHCniUSU (WSF)

[Michael A. Jones]

20170512

REST DAY

I volunteered to lead some fitness demos for a local middle school. I didn't plan on spending the entire day there, but the kids needed some push and I meet some other awesome trainers ranging from CrossFit, Parkour, and Salsa dancing....
I was cooked afterwards, so took the evening to just rest.

20170513

WOD
Jonesworthy Redux
80, 64, 48, 32, 24, 12
Squat
40, 32, 24, 16, 12, 6
KBS
20, 16, 12, 8, 6, 3
Hand Release Push Ups

I exchanged hand release push ups for pull ups in the Gym Jones classic. I used a 40# KB and finished in 10:40.

Weightlifting
5x 135# Front Squat

4 x 2 ATG Front Squats 205#

I really struggled to find a solid rack position. My body fought itself for a spell until I settled in but I noticed how much muscle mass that I've lost in the anterior and lateral deltoids.
The bar didn't "feel" right and the pressure on my shoulder kept me from doing more weight.

Mobility and Strength
Resistance Band Drills
Lat Stretches
Adhesive capsulitis release
Anterior Deltoid Press 3x5 5#
Shoulder Matrix 10#

[Michael A. Jones]

20170514

WOD
4 RFT with 90 seconds rest between
16 Cals on Airdyne
16 Sandbag DL 65#
16 Sandbag Cleans/ G2S (alternating each round)
15:45
~Rest 2 minutes~
4 RFT with 90 seconds rest between
16m Sandbag Carry
32m Sandbag Shuttle
16m Walking Sandbag Lunges
7:45
~Rest 2 Minutes~
4 RFT with 60 seconds rest between
16 Lateral Box Overs
4 Sandbag Front Squats
5:36

Mobility and Strength
SmashweRX Method #1
SmashweRX Method #2
Adhesive capsulitis release
Anterior Deltoid Press 1x25 10#
Shoulder Matrix 10#

20170515

REST DAY

[Michael A. Jones]

20170516

Endurance

Hit the trails for a 4 mile run. I had forgotten how challenging off pavement running can be....The hills did a fine job of jarring my memory...

Conditioning 30 Minutes of HIIT

Mobility
Resistance Band Drills
Lat Stretches

20170517

Conditioning 30 Minutes of HIIT

WOD
30 minute AMRAP
8 Burpees
20 KBS 40#
6 Burpees
20 KBHP
4 Burpees
20 T2Bell
2 Burpees
Goblet Squats, as many reps as possible
Rest 90 Seconds

I finished with 5 rounds and 160 Goblet Squats. Fashioned this one after 13.1...

Mobility
SmashweRX Method #1
SmashweRX Method #2

I didn't want to overdo it on my shoulder as I will be going to see my PT in the a.m. I don't want to be too sore and not demonstrate good ROM.

[Michael A. Jones]

20170518

REST DAY

I went to PT, and she says that my ROM has gotten better but I need to really improve on strength. I have a series of exercises to do that focus on my serratus and scapular stability/strength.


20170519

Weightlifting
Deadlifts
Warm Up 5x 135#

Work Set
5x 225#
5x 315#

Auxiliary Work
Ground Base Squat 3 sets 5x 225#https://www.youtube.com/watch?v=u417kGLbMxo (WSF)
KBS 5x 10 70#
Catapults 3x 5 30# https://www.youtube.com/watch?v=u417kGLbMxo (WSF)
Seated Rows 3x 10 60#