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Old 06-19-2019, 12:12 PM   #2131
Michael A. Jones
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Re: Mike's Mad Log

20190618

REST DAY

Did not workout as we we traveling to the coast.

20190619

WOD
20 Double Unders
20 KBS, 50#
20 Double Unders
20 C&P
20 Double Unders
20 KBS
20 Double Unders
20 Goblet Squats
20 Double Unders
20 Pendlay Rows
20 Double Unders
20 High Pulls
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Old 06-20-2019, 05:21 PM   #2132
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Re: Mike's Mad Log

20190620

Endurance
3 mile run on the beach. I’ve forgotten how hard it is to run in sand.
Additionally, it was before nautical twilight to add to the challenge.

Finished in 29:57.
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Old 06-25-2019, 08:52 AM   #2133
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Re: Mike's Mad Log

20190621

Hero WOD
Chuck
10 Rounds for Time
Push-Ups (3-6-9-12-15-18-21-24-27-30 reps)
Pull-Ups (1-2-3-4-5-6-7-8-9-10 reps)
Dips (2-4-6-8-10-12-14-16-18-20 reps)
Chin-Ups (10-9-8-7-6-5-4-3-2-1 reps)
Pistols (5-5-5-5-5-5-5-5-5-5 reps)

Dedicated to PTE Chuck who was serving with the Special Operations Task Group when he tragically lost his life in a helicopter crash in Afghanistan, on 21 June 2010.

Scaled the pistols https://www.youtube.com/watch?v=KZP4hOK_U0g (WSF) and completed in 23:35.

20190622

WOD
FGB Variation
Snatch, 40#
Air Squat
High Plank
Torch Press https://www.youtube.com/watch?v=Riy5Q-cLCrY (WSF)
Goblet Lunges
1 Minute Rest

20190623

Weightlifting

Inclined Dumbbell Press
4x12, 45#

20190624

REST DAY
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Old 06-26-2019, 08:46 PM   #2134
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Re: Mike's Mad Log

20190625

Hero WOD
Del
For Time
25 Burpees
400 meter Run (20/14 lb medicine ball)
25 Weighted Pull-Ups (20/15 lb dumbbell)
400 meter Run (20/14 lb medicine ball)
25 Handstand Push-Ups
400 meter Run (20/14 lb medicine ball)
25 Chest-to-Bar Pull-Ups
400 meter Run (20/14 lb medicine ball)
25 Burpees

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, FL, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, HI, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire.

He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.


Scaled the CTB Pull Ups with a band assist strap and completed in 20:15. This workout was deceptively hard but a solid program of gymnastics and cardio.

1Lt. De Castillo died was assigned to my old battalion, and was killed almost a year after I left Hawaii. I dedicated my effort to him as well as 1Lt. Brian Bradshaw who was killed on the same day in 2009.

20190626

Weightlifting
CrossFit Mainsite
Deadlifts
1-1-1-1-1
245-310-345-360-380#

Conditioning 20 minutes of interval training

WOD
1, 2, 3... 10 Squat Thrust High Pulls, 61#

2, 4, 6... 20 Push Ups

3, 6, 9... 30 KBS

15:00
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Old 06-29-2019, 03:00 PM   #2135
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Re: Mike's Mad Log

20190627

WOD
PTSD Awareness WOD
AMRAP in 27 minutes
1 min Pull Ups
1 min Squats
1 min Jumping Jacks
1 min Sit Ups
1 min Snatch
1 min Goblet Lunges
1 min Shuttle Run
1 min Flutterkicks
1 min Push Ups
1 min Mountain Climbers
1 min Cossack Squats
1 min Push Press
1 min Deadlifts
1 min Leg Overs
1 min Burpees
1 min Floor Press
1 min Thrusters
1 min Squat Jumps
1 min High Plank Hold
1 min Skaters
1 min Squat Hold
1 min C&P
1 min Bear Crawl
1 min V Sit
1 min DBS
1 min Sit Throughs
1 min Split Jerk

Score is total reps completed of all movements. For all static movements, count 1 rep per second in static hold (do not count transition or rest time).

I expounded on last years model by adding five (5) additional movements to tie in to the 27th which is National PTSD Awareness Day.

I didn't count rounds this time due active coaching during the workout.

Conditioning 20 minutes of interval training

20190628
Hero WOD
JT
21-15-9
Handstand Push-Ups https://www.youtube.com/watch?v=WxgJS48wf1M (WSF)
Ring Dips
Push-Ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.

Completed in 8:20

20190629

Hero WOD
Big Sexy
5 Rounds For Time
6 Deadlifts, 315#
6 Burpees
5 Cleans, 155#
5 Chest-to-Bar Pull-Ups
4 Thrusters, 115#
4 Muscle-Ups https://www.youtube.com/watch?v=64vXTeUTP2c (WSF)

Sergeant Lance "Big Sexy" McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the Sheriff’s Office, and as a member of the SWAT Team in Hood County, Texas.

He is survived by his wife, Katy; and two children, Abigail and Quinton.


Even with scaling weights, this was very challenging and the heat of the day was nearly unbearable; I almost called it at the third round.....

I gutted it out and finished in 30:43.
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Old 06-30-2019, 07:29 PM   #2136
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Re: Mike's Mad Log

20190630

Endurance

Ran 5k in 26:31.

Mobility
Hanging https://www.youtube.com/watch?v=_pa8hvAhEwA (WSF)
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Old 07-04-2019, 08:57 PM   #2137
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Re: Mike's Mad Log

20190701

Active Rest Day
Resistance Band Drills
Lat Stretches
Deep Shoulder Release
More Hanging

20190702

Weightlifting
Box Squats
Power Sets
5x5 55%
200#

20190703
Hero WOD
Moose
For Time
1,000 meter Row
Then 10 Rounds
7 Bar Facing Burpees
3 Thrusters, 95#
Then,
1,200 meter Med Ball Run, 20#

PFC. Cody O. Moosman, 24, of Preston, Idaho, died July 3, 2012, in Gayan Alwara Mandi, Afghanistan. Moosman was on duty in a guard tower when enemy forces attacked his unit with small arms fire. Moosman, who is believed to have been on his first tour, was hit by small arms fire and died shortly after the attack occurred.

10 rounds represents his joining the US Army in 2010. 7 represents the month he was K.I.A.; 3 represents the day.


Forgot that my rower records miles, and did 2400m on the row....Completed in 27:50.

20190704
WOD
Brute Force Mile 2019
50 bag facing burpees, then

400m burden run, then
10 rounds
3 push up bag drags https://www.youtube.com/watch?v=ewjDW5iQl6Y
4 high pulls
5 front squats, then

800m burden run, then...

1-2-3-4-5-6-7-8-9-10
Bear complex https://www.youtube.com/watch?v=Q3ZUj-NMT0A (WSF)
Brute force burpees https://www.youtube.com/watch?v=QneUqKKyznY (WSF)

400m burden run, then

50 lateral burpees

Rx weight 70#/50#
1 Rep of Bear Complex = 1 squat clean into an overhead press into 1 back squat into an overhead press

Completed in 1:21:18 with 60# Brute Force Bag
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Old 07-06-2019, 02:38 PM   #2138
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Re: Mike's Mad Log

20190705

Active Rest Day
Resistance Band Drills
Lat Stretches
Deep Shoulder Release
More Hanging
Hydration

20190706
Hero WOD
Saman
8 Rounds for Time
13 Deadlifts, 185#
17 Wall Ball, 20#
400 m Run

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at Crossfit Chiang Mai created this "Saman" hero WOD in his honor. The workout explained is:
- 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
- 13 for the boys and their coach
- 17 for the how long they were trapped inside the cave


Completed Rx in 36:05. I went unbroken on deadlifts and wall balls throughout
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Old 07-09-2019, 07:18 PM   #2139
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Re: Mike's Mad Log

20190707

Endurance

I hadn't done any middle distance running in a while, so I've been itching to get a longer run in.

I got in 6 miles. Really thought that I had lost a lot but finished in 54:47.

Was totally annihilated afterwards.....

20190708

REST DAY

I did absolutely nothing but stretch and nap.

20190709

Circuit Training
10 rounds, 1-10 ascending reps

Push Press, 60#
Deadlift to Lunge
Squat Clean
High Low Farmer's Carry, 60'
20 DUs
Sit Up

The carries and DUs remained a constant.

Finished in 33:33.
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Old 07-12-2019, 09:26 AM   #2140
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Re: Mike's Mad Log

20190710

WOD
Nine 3-minute AMRAPs
AMRAP in 3 minutes
3 Half Jack Tuck Jumps https://www.youtube.com/watch?v=hiJF_aGSjCI (WSF)
6 Push Ups
9 KBS, 27 kgs
Rest 1 minute

Fashioned this one from The Chief. I scored 4+3+6, 5, 5, coaching round, 5, 5, 5, 5 and 5.

20190711

Weightlifting
Bench Press
12x 135
10x 165
8x 185
6x 200
4x 220#

12 Alternating Hammer Curls between each round, 30#

Mobility
Resistance Band Drills
Lat Stretches

20190712

Hero WOD
Celiz
For Time
1 mile Run
75 Hand Release Push-Ups
75 Air Squats
1 mile Run
75 Sit-Ups
75 Box Jumps (24/20 in)
Wear a ruck or a weighted vest (20/15 lb)

Sgt. 1st Class Christopher A. Celiz was killed in action July 12, 2018, in Paktiya province, Afghanistan, during combat operations in support of Operation Freedom's Sentinel.

I wore my plate carrier at 20# and scaled the box jumps; 20 at 24", 65 at 20" and the last 10 at 24".
Completed in 32:50
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