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Old 09-29-2017, 06:57 PM   #1751
Michael A. Jones
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Re: Mike's Mad Log

20170928

Hero WOD
Riley

For time
Run 1.5 miles
150 burpees
Run 1.5 miles

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Completed as Rx in 55:05. Partitioned the Burpees in manageable sets of 5s and 10s depending on how hard I pushed. The running really wasn't all that bad...

Until We Regroup!! Rest easy, Riley!!


20170929

Active Rest Day

I did a ton of stretching, and hydrated as best that I could. Still sore *** hell!!

Mobility
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills
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Old 10-01-2017, 09:57 AM   #1752
Michael A. Jones
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Re: Mike's Mad Log

20170930

Hero WOD
Ken Zink
7 RFT
71 Double Unders
14 Single Leg Deadlifts, left and right 30#
6 Cleans, left and right
9 Goblet Squats

San Pablo, CA Police Officer William “Ken” Zink who died in a motorcycle accident on Interstate 80 in Vallejo on September 29, 2016.

The 71 double-unders represent Zink's badge number. He served for 14 years to the US Coast Guard, hence, the 14 reps for deadlifts. 6 reps for his 6 years of service to the El Cerrito PD. Lastly, 7 rounds for Zink's 7 children.

Completed in 26:30; double unders were a problem because I was using a licorice rope..... We cashed out the WOD with a 400m run.

Rest easy, Office Zink!!

Circuit Training
30 Minute AMRAP Style, 20 reps each
Snatch
Jackknifes
Tuck Jumps
Inchworms
Run 400m and do 20 Lunges somewhere during run
Box Jumps
Inclined Push Ups
Rest 1 Minute

I completed 3 rounds.

20171001

Active Rest and Recovery Day

Priority was to hydrate, work mobility and ease some aches.

Mobility
Resistance Band Drills
Lat Stretches
Corner Stretch
Adhesive capsulitis release
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills
SmashweRX Indestructible Shoulders
15 Minutes Light Yoga
10 Minutes on foam roller
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Old 10-04-2017, 10:27 PM   #1753
Michael A. Jones
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Re: Mike's Mad Log

20171002

REST DAY


20171003

Weightlifting
Warm Up
2x3 255#
Deadlifts
5x3 275#

Landmine Press, left and right
5x10 35#
Rows, left and right
5x10 45#

20171004

WOD
171004 CrossFit Mainsite

Complete as many rounds as possible in 12 minutes of:
10 Cal AD bike
15 Push Ups
20 Single Leg Squats, alternating https://www.youtube.com/watch?v=mHhqB6EDTng (WSF)

5+15+14

Conditioning

AMRAP 30 Repetition Intervals
20 Burpees
100 High Knees
50 Mountain Climbers
20 High Knee Remix https://www.youtube.com/watch?v=Y6ddulGDHBg (WSF)
5 Tuck Jumps
20 Plank Jacks
50 Phantom Ropes https://www.youtube.com/watch?v=wZ-uEA3xUYk (WSF)

960
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Old 10-06-2017, 08:38 PM   #1754
Michael A. Jones
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Re: Mike's Mad Log

20171005

Active Rest Day

I did some stretching, and jumped in a few exercises with my class.

20171006

Hero WOD
Jenny
AMRAP in 20 minutes
20 Overhead Squats 45#
20 Back Squats 45#
400m Run

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

First time doing this WOD Rx. The OHS sucked during the first two rounds but were fine the rest of the time...Completed 5 rounds+20 OHS+20 Back Squats+ 200m.

Rest in peace, Captain Moreno!!

Mobility
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills
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Old 10-08-2017, 05:56 PM   #1755
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Re: Mike's Mad Log

20171007

"Celebrated" my one year surgery anniversary.... Things have been better with my shoulder. I just have to remain disciplined and work back and beyond!!

Weightlifting
Back Squats
5x5 255#

The last two sets were a struggle but I completed them.

20171008

Endurance
I ran 5k during the Graffiti Run this morning with some friends. No measured time; just good fun!!
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Old 10-10-2017, 07:22 PM   #1756
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Re: Mike's Mad Log

20171009

REST DAY

20171010

Endurance

Two months till my half.....so, it's time to get back to running.

8 miles in 1:13:36.

Conditioning 40 minutes of interval training
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Old 10-11-2017, 08:29 PM   #1757
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Re: Mike's Mad Log

20171011

Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills
SmashweRX Indestructible Shoulders
10 Minutes on foam roller

WOD
8 RFT
10 Snatch, right 25#
100m Overhead Carry
10 Burpees
10 Snatch, left
100m Overhead Carry
10 Burpees

This was a grind and test of technique with snatches as to not use as much shoulder to complete the lifts.

I completed it in 33:33.
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Old 10-12-2017, 08:54 PM   #1758
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Re: Mike's Mad Log

20171012

Mobility
SmashweRX Ultimate Three
SmashweRX Four Shoulder Drills

Weightlifting
Deadlifts
5x1 295#

Weight was supposed to be 292 but scaled up....

WOD
6 RFT
20 Deadlift 135#
20 Sit Up
20 Hand Release Push Up
20 Thruster 25#
20 Scaled Toes to Bar https://www.youtube.com/watch?v=bDTsqdw9Mfg (WSF)
20 DB Row 80#

25:20
Cash Out-200m Run

Conditioning 40 Minutes of interval training
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Old 10-14-2017, 09:12 PM   #1759
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Re: Mike's Mad Log

20171013

Active Rest Day
Mobility
Resistance Band Drills
Lat Stretches
SmashweRX Method #1
SmashweRX Method #2
SmashweRx Four Shoulder Drills

20171014
Hero WOD
Tom
As Many Rounds as Possible (AMRAP) in 25 minutes
7 Muscle-Ups/ Scaled https://www.youtube.com/watch?v=71XcAgEGQzY (WSF)
11 Thrusters 30#
14 Toes-to-Bar/ Scaled https://www.youtube.com/watch?v=1R0cedZ2kPM (WSF)

U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, AR, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, AK, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire.

He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.


I completed 17 rounds in your honor, Lt. Martin!! Rest easy!
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Old 10-15-2017, 03:27 PM   #1760
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Re: Mike's Mad Log

20171015

Conditioning
Interval Training with Mary

5 rds
96m Progressive Shuttle Run, Start to 16 to 32m
2 minutes rest between

10 minute EMOM
7 Burpees

Hero WOD
Jay
AMRAP in 20 minutes
22 Air Squats
12 Toes-to-Bar
9 Burpees
Wear a weight vest, 20#

In the early hours of 15 October 2013, Lance Corporal James Brynin’s section into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound.

Completed Rx 6+6

Rest easy, Lance Cpl Brynin!!
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