CrossFit Discussion Board  

Go Back   CrossFit Discussion Board > CrossFit Forum > Workout Logs
CrossFit Home Forum Site Rules CrossFit FAQ Search Today's Posts Mark Forums Read

Workout Logs Post your logs here!

Reply
 
Thread Tools
Old 02-06-2017, 09:24 PM   #1581
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170205

REST DAY


20170206

Mobility and Strength
UBE 3 minutes forward/3 minutes backwards Level 1
5 Minutes Unloaded Scaption 10#
20 x 10 second hold No Money drill, Black band
3 x 10 4 Way Shoulder T Band Drill, Green band
30 Push Ups

Tech checked my ROM and was very pleased. She "guided" me a little further than I could muster but I know my limits now.....

Endurance

Made a plan to run 6 miles. Looked to do 10 minute miles since it's been a while.
I began too fast but eased it back at mile three; mistakenly stopped my time, so I just restarted a new three miles on return.
Finish time was 59:08.
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 02-07-2017, 09:54 PM   #1582
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170207

Mobility

Followed this video for some awesome mobility drills!!

https://www.youtube.com/watch?v=bN3MZ7OWwvE

WOD
For Time
10 KBS 25#
1 to 12 Ascending/Descending Goblet Squats

18:38
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 02-08-2017, 09:22 PM   #1583
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170208

Mobility and Strength
UBE 3 minutes forward/3 minutes backwards Level 1
5 Minutes Unloaded Scaption 10#
30 x 10 second hold No Money drill, Black band
3 x 10 4 Way Shoulder T Band Drill, Green band
30 Push Ups

Did several sessions of the band mobility drills during the day. My shoulder is soooooo sore.....but it's working.
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 02-09-2017, 09:05 PM   #1584
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170209

Active Rest Day

I had my follow up with my therapist this morning. She was very pleased with progress, and I achieved "our" goal of 150 degrees of flexion!!
Admittedly, I have a long ways to go but I take every small victory.

I did some light stretching, and jumped in and out of interval training during class.
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 02-11-2017, 03:51 PM   #1585
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170210

Endurance

4 mile run in 36:32

Mobility

Resistance band drills

20170211

Hero WOD
Moszer
9 RFT
300 meter Run
6 Squats
6 Modified Pull Ups
6 Box Jumps
6 Burpees
6 Sit Ups
6 Lunges
6 KBS 40#
In honor of Fargo police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspectís son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Badge number 98: 9 rounds, 8 movements. 6 years in service: 6 reps of each moment. Killed on the 300 block of 9th Ave N: 300M Run.

Completed in 33:30

Mobility
Resistance Band Drills
Doorway/Corner Stretch https://www.youtube.com/watch?v=GlIhWTUUYPg (WSF)
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 02-12-2017, 01:08 PM   #1586
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170212

Conditioning
My friend Mary killed us this morning during interval training!!!

5 rds each
Partner 1- B-Ball court suicide
Partner 2- Plank
-Rest-
10-1 Push Up and Squat
Sprint
-Rest-
AMRAP 10
20 Heel Touches
30m Sprint
30m Walking Lunges
30m Sprint
5 Burpees, and reverse

I really didn't track rounds cuz I was honestly gassed....

WOD
5 Rds, 45 seconds work
DUs
KBS 40#
Shoulder Taps
Curtsy Lunges

Mobility
Resistance Band Drills
Doorway/Corner Stretch
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 02-13-2017, 09:40 PM   #1587
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170213

REST DAY

I almost forgot how much a full rest day can help!! Just a quick trip to the chiropractor and relaxation....
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 02-15-2017, 09:13 PM   #1588
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170214

Mobility and Strength

New protocols at PT.

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion, yellow band x10 each https://www.youtube.com/watch?v=3nIJsIVhaiA and https://www.youtube.com/watch?v=H5xype6psnk
30 Wall Push Ups
30 Rebounders, red ball

20170215

Endurance
Spartan WOD 2017.2.14
Run 10 minutes
30 push-ups
Run 10 minutes
30 burpees
Run 10 minutes
1 minute plank

The run was 3.45 miles and I finished 3 miles in 25:59

Conditioning 30 minutes of HIIT
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 02-16-2017, 09:21 PM   #1589
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170216

Mobility and Strength

UBE 3 minutes forward/3 minutes backwards Level 1
BodyBlade 3x30 internal/external
Wall Walks, yellow band x10
D1/D2 Flexion #1 x10 each
30 Wall Push Ups

WOD
For Time
40 calories AD
18 Ring Rows
18 Slam Ball 30#
30 calories AD
12 Ring Rows
12 Slam Ball
20 Calories AD
6 Ring Rows
6 Slam Ball

9:00

Conditioning
160 Single Unders as fast as possible, then rest 30 seconds
80 Single Unders AFAP, then rest
40 Singles Unders, then 2 Minutes rest

Switched up to double unders
60 DUs, rest
30 DU, rest
15 DU, rest

Followed this for 20 minutes

Finished off with suicides, squats, push ups and more suicides.....
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Old 02-17-2017, 09:54 AM   #1590
Michael A. Jones
Member Michael A. Jones is offline
 
Michael A. Jones's Avatar
 
Profile:
Join Date: Apr 2011
Location: San Antonio  TX
Posts: 2,536
Re: Mike's Mad Log

20170217

Endurance
Spartan WOD 2017.2.17

4 x 800m runs performed as laps at the track. Rest 3 minutes between each interval.
One minute of Burpees. Rest one minute. Repeat this for 10 minutes.

Total distance was 2.2 miles. I didn't take the full 3 minutes between; the track was 900m, so used that as my rest.

Mobility
D1/D2 Flexion #1 x10 each
Resistance Band Drills
Doorway/Corner Stretch
__________________
Male/48/6'1"/205 lbs
CF-L1
  Reply With Quote
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is Off
HTML code is Off
Forum Jump

Similar Threads
Thread Thread Starter Forum Replies Last Post
Mike's Workout Log Michael Plank Workout Logs 712 08-25-2014 03:00 PM
Mike's Tourist Log Mike Wright Workout Logs 277 01-02-2011 09:05 PM
Mike's Starting Strength and GOing MAD Michael Weinbeck Workout Logs 17 07-06-2010 11:17 AM
Mike's Log Michael Strahlman Workout Logs 3 12-09-2009 09:44 PM
Mike's Log Mike Groth Workout Logs 130 07-30-2009 01:41 PM


All times are GMT -7. The time now is 10:10 PM.


Powered by vBulletin® Version 3.6.8
Copyright ©2000 - 2019, Jelsoft Enterprises Ltd.
CrossFit is a registered trademark of CrossFit Inc.