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Old 06-11-2013, 05:10 PM   #521
Michael A. Jones
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Re: Mike's Mad Log

20130611

Endurance

It's Summer!! My daughter asked to go for a bike ride, so I obliged her. It was so freakin hot that I thought she'd tap out. But, she made it just fine. We rode 4.5 miles in 36:09. Just made it back to my truck when it began to rain.....Gotta love South Texas weather!!

I foresee many more over the course of her school break.

WOD
4 RFT
4 power cleans 125#
4 pull ups
15 burpees

I finished in 5:52.

Core
50 back extensions on bench

Burpee Challenge Day 11~ 60 burpees which I incorporated into my WOD
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Old 06-12-2013, 09:28 AM   #522
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Re: Mike's Mad Log

20130612

Stretching and 400m run

Endurance

Wanted to do a 5k time trial. Got up early and hitch a ride from the wife to my start point. I'd run this course before, and felt it would give my enough challenge and I've gotten decent time before.

Well, I ran it in 26 minutes...... The third mile sucked big time!!! I was very disappointed afterwards. I still got in some good cardio.

Did 30 minutes of yoga to limber up and cooldown.

10x135# squats

Strength
Squats
6x2 280#

Burpee Challenge Day 11~65 burpees
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Old 06-13-2013, 01:26 PM   #523
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Re: Mike's Mad Log

20130613

60 single unders and stretching

Burpee Challenge Day 13~75 burpees

I did them in 25/25/20 format and the last 20 with a double box jump

CFWU

WOD
6 rds
6 tire flips....300 plus#
8 KBS 50#

Conditioning
4 rds of heavy bag/shadow boxing with 60:20 splits

Core
2 rds, 15 ea
hollow rocks
back scratchers
in & outs
SU
reverse crunches
45 sec plank
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Old 06-14-2013, 09:41 AM   #524
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Re: Mike's Mad Log

20130614

Nice morning!!! I've been eyeing a new run route at a local park. It was hit hard by flooding a few weeks ago, so I haven't been able to go out. Today, I decided to check it out.

Endurance

I just did a 1.5 miler to recon the track. Took me 12:52. The park is nice and open but the track isn't what I expected. it's only .7 miles per loop.....

5x225# squat

Strength
Squats
6x5 280#

This marked the end of Week 2 of my Russian Squat workout. Not bad at all.

Burpee Challenge Day 14~ 75 burpees

Correction on yesterday's burpee count. It was 70.....
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Old 06-15-2013, 09:18 PM   #525
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Re: Mike's Mad Log

20130615

Active Rest Day

Burpee Challenge Day 15 "REST DAY"~ 10 burpees

I did some light yoga, and stretching. also.
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Old 06-16-2013, 02:52 PM   #526
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Re: Mike's Mad Log

20130616

For Father's Day, my wife and daughters suprised me and went on a little hike with me!!! They knew that I'd be doing a variant of the Spartan Race WOD, so they wanted to go along with me. It was awesome to have them join me!!!
It wasn't long nor fast but I enjoyed it.

Endurance

3 mile hike with 25# pack and I wore my 20# vest.

Burgener WU

Strength
Bench
6x2 185#

Burpee Challenge Day 16~ 40 burpees
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Old 06-18-2013, 07:17 PM   #527
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Re: Mike's Mad Log

20130617

I didn't post yesterday because it was my 22 year wedding anniversary, and had a lot to do during the day to prep.

I had a great time spent with my lovely wife!!!

Endurance
9 mile bike ride

Part Deaux
1 hr of Zumba

CFWU

WOD
3 rds
5 pull ups
10 KB press, left 50#
10 KB press, right 50#
15 shrugs 135#

Burpee Challenge Day 17~ 45 burpees

20130618

5x135# squats

Strength
Squats
6x2 280#

Burpee Challenge Day 18~ 50 burpees
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Old 06-19-2013, 08:37 PM   #528
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Re: Mike's Mad Log

20130619

1 minute single unders and stretching

Endurance

I ran 2.6 miles in 22:09. Felt like I was running a marathon.....My pace was around 8:30 but laborous. I guess it was due to not running in around 4 days.

WOD
5 rds
5 DL 255#
11 KBS 70#
11 burpee box jumps 18"

Core
75 SU

Burpee Challenge Day 19~ Incorporated my 55 into my WOD
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Old 06-20-2013, 01:36 PM   #529
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Re: Mike's Mad Log

20130620

Active Rest Day


I did some light stretching, foam rolling and hip mobility exercises.

Burpee Challenge Day 20 "REST DAY"~ 10 burpees
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Old 06-21-2013, 06:22 PM   #530
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Re: Mike's Mad Log

20130621

5x225# squats and stretching

Strength
Squats
6x6 280#

My lifts days have been off this week after I changed my work week.....

Conditioning
4 rds on the heavy bag with 60:15 splits

Burpee Challenge Day 21~ 60 burpees
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