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Old 02-17-2019, 03:40 PM   #2071
Michael A. Jones
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Re: Mike's Mad Log

20190214

Endurance

I ran a great 5k in 25:55. I pushed my pace to sub 8 minutes for the initial two miles but couldn't maintain it....I ain't even mad though.

20190215

REST DAY

20190216

WOD
For Time
60 Box Jumps, 20"
60 Push Ups
60 KBS, 50#
60 Push Press
60 Broad Jumps
60 Sit Ups
60 Burpees
60 KB High Pulls
60 Goblet Squats
60 Second Plank

Finished in 22:40.

20190217

Endurance

5.2 miles in 45:56. This was faster than what I would have liked but I'm not going to complain....

Mobility and Reset
SmashweRx Shoulder Impingement
Precision Movement Shoulder Rebah
Flat Feet Fix (F3) https://www.youtube.com/watch?v=dxPrQOdc1UY (WSF)
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Old 02-18-2019, 09:41 PM   #2072
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Re: Mike's Mad Log

20190218

Core

Continuous effort for :30 each
2 Rounds
Leg Lifts
Flutterkicks
V Ups
Russian Twists
Superman
Plank

2 Rounds
Core Climbers https://www.youtube.com/watch?v=0CNXjzUO4ww (WSF) incorporated legs as well
Bicycle Crunch
Hollow Hold
repeat

Partner Core Wars https://www.youtube.com/watch?v=XC9N3EhIzj4 (WSF)
4x :15

Partner Janda Sit Ups https://www.youtube.com/watch?v=h_cZro4rGnk (WSF)
4x 15

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts
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Old 02-20-2019, 11:01 AM   #2073
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Re: Mike's Mad Log

20190219

Mobility
SmashweRx Shoulder Impingement
ERA https://www.youtube.com/watch?v=TXcsp12zSwo (WSF)
NoobStrength Routines A/B https://www.youtube.com/watch?v=LIvP9WZnu50(WSF)
Overhead Band Squat https://www.youtube.com/watch?v=8eEgw9qwGuU(WSF)

WOD
Single Arm Armor Building Chain https://www.youtube.com/watch?v=XmCsVn2QoBc (WSF)

I used 40, 50 and 70# bells. 20 Minute AMRAP with 12 rounds completed. I cannot recall the last time that i did this one, but it was still rough...
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Old 02-22-2019, 06:00 PM   #2074
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Re: Mike's Mad Log

20190220

Weightlifting
Cleans

3x2 155#

2x2 175#

WOD
Four 6 Minute AMRAPs
3-6-9-12
KBS, 50#
Alternating Gorilla Row
Squat Thrust
*Restart reps at 3 after each round

1+36, 1+45, 1+36, 2

20190221

Endurance
3 mile negative split run. Completed the run in 25:54. Improved my second 1.5 miles by about 30 seconds.

WOD
For time
10 Squat Clean, 35#
6 Inchworms
400 m Run
20 Thruster, 40#
6 Inchworms
400m Run
30 Snatch, 40#
6 Inchworms
400m Run
40 C&P, 40#
6 Inchworms
400 m Run
50 Push Press, 40#
6 Inchworms

Harder than it seemed....I finished in 21:00.

20190222

REST DAY
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Old 02-24-2019, 07:51 PM   #2075
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Re: Mike's Mad Log

20190223

WOD
Four 7 Minute AMRAPs in 34 minutes
From 0:00-7:00, 2 Rounds
10 Overhead Squats, 35#
10 Mountain Climbers
Remaining Time: Max High Pulls
2 minutes Rest
From 9:00-16:00, 2 Rounds
20 Deadlifts, 60#
15 Push Ups
Remaining Time: Max Squat Cleans
2 minutes Rest
From 18:00-25:00, 2 Rounds
8 Sit Throughs
8 High Knee Squats
Remaining Time: Max Push Press
2 minutes Rest
From 27:00-34:00, 2 Rounds
10 Dips
10 Box Jumps, 24"
Remaining Time: Max Clusters

Scored 200, 120, 120 and 60

Circuit Training
3 round per superset with 30 seconds rest between and 1 minute between sets.

10 Floor Press, 60#
10 Sit Ups


10 Reverse Grip Rows, 60#
10 Squats


10 Plank Rows
10 Grasshoppers

10 Burpees
10 Single Leg Deadlifts


10 Power Knees, left and right
30 Second Squat Hold


Finish with 4-6 100 m Sprint Intervals

20190224

Endurance
I did my last run before my half marathon next weekend. I completed 8 miles in 1:11:10.
Previewed some of the course during my run. It looks pretty good and I should be able to maintain a steady pace.
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Old 02-27-2019, 12:40 PM   #2076
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Re: Mike's Mad Log

20190225

Core
We worked on core strength and stability with interval holds. Intervals were 6 rounds with 20:10 splits.

20190226

Weightlifting
Bench Press
Strength Sets
4x4 80%
208#

Mobility
Athlean X Physioball
AthleanX Band Pull Aparts

20190227
CrossFit Mainsite 120227
Row 5,000 meters

Seeing as I have no rower, I used my Airdyne for the 5K. Completed the distance in 10:20 for 112 calories.
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Old 03-02-2019, 06:59 PM   #2077
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Re: Mike's Mad Log

20190228

REST DAY

20190301

Endurance
I ran an easy 1.5 miles to stay limber and focus on my upcoming race.

Recovery 10 minutes of Qigong

20190302

Active Rest Day

Foam Roll https://www.youtube.com/watch?v=ghkoRXSqbDE (WSF)

Forward Fold Foot Roll Challenge https://www.youtube.com/watch?v=pdkhUjKAlbI (WSF)

I've been hydrating throughout the day, and eating normally. Did as much mental prep as possible and I'll be hitting the hay soon.
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Old 03-04-2019, 08:38 PM   #2078
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Re: Mike's Mad Log

20190303

Endurance

I ran my 13.1 and did a great job, if I say so myself

Veered from my original plan to start slow and end fast. I went out with the 1:50:00 finish group and stayed with them for about 6 miles. I eased back to the 1:55:00, and eventually faltered to the 2:00:00.

I finished with a time of 2:01:25 but questioned the course....The certified course is listed as 13.83 and my GPS had me at 13.3, and finish time of 1:59:58

Either way, it was a personal best

Recovery
Lots and lots of stretching, foam rolling and hydration!!!

20190304

REST DAY
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Old 03-06-2019, 09:28 AM   #2079
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Re: Mike's Mad Log

20190305

REST DAY

Took an additional day to recup from Sunday. DOMS wasn't as bad as expected but I want to be 100% before beginning any training.
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Old 03-08-2019, 11:54 AM   #2080
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Re: Mike's Mad Log

20190306

Tribute WOD

Remember of the Alamo

13 RFT
2 Alternating Devils Press, 45/50#
23 Goblet Squat
3 Push Up
6 C&P

Cash Out- 1836 foot Run = 560m

Programmed this workout for my class to commemorate the 183rd anniversary of the Battle of the Alamo.

Rep scheme was 13 for the 13 day siege, 2 and 23 for the beginning of the battle, 3 and 6 for the last day, and 1836 for the year.

Finished in 28:06.

20190307

WOD
Spartan Workout
Circuit 1:
3 Rounds
8 Box Jump Overs
8 Windmill Slams
8 KBS
8 Drop Squat off Box

Circuit 2:
4 Rounds
16 Weighted Alternating Step Ups
10 Suitcases
10 Bent Over Row
10 Hollow Rocks
10 Push Press

I used a 24" box, 70# kettlebell and 35# dumbbells.

WOD II
Remnants
12 Minutes

4 Rounds
15 Deadlifts, left and right, 50#
15 Push Ups

Max Floor Press in remaining time

Rest

12 Minutes
6 Rounds
15 Goblet Squats
15 Pull Ups

Max DBS in remaining time

Cash Out- 2x 200 m Interval Runs

Floor press score was 140 and Dumbbells swings 85.

20190308

REST DAY
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