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Old 02-13-2018, 07:20 PM   #1841
Michael A. Jones
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Re: Mike's Mad Log

20180212

REST DAY

20180213

Endurance

Set out to do a log run this morning. I was thinking 8-10 miles would be sufficient.

I ended up running 13.1 after the seed was planted in my head. I knew to start slow, but it was difficult to maintain a slower than normal pace. Finished in 2:09:11 which was outstanding

I have to run/walk the last mile but wasn't overly concerned at that point.
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Old 02-14-2018, 09:39 PM   #1842
Michael A. Jones
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Re: Mike's Mad Log

20180214

Hero WOD
Hansen
5 RFT
30 KBS, 2 pood
30 Burpees
30 Subbed https://www.youtube.com/watch?v=mVu31D3H7Hw (WSF) for GHD Sit-Ups
Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).


Rest easy, Staff Sergeant Hansen!!
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Old Yesterday, 04:32 PM   #1843
Michael A. Jones
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Re: Mike's Mad Log

20180215

Team WOD
40 Minute AMRAP
10 KBS, 1.5 Pood
10 Push Ups
10 Squat Jumps
10 Rows, 70#
One team member per movement and switch once all 10 reps are complete by all members.

I had a beast of a team and we completed 18 rounds plus 10 reps.

HIIT
2 rounds
Perform 3 reps of each exercise one after the other for 60 seconds
Jumping Jack Press
Push Ups
Plank Jack

Perform 3 reps of each exercise one after the other for 60 seconds
High Knees
Jabs
Squats

Perform 3 reps of each exercise one after the other for 60 seconds
Skaters
Crossover Crunch
Power Knees

Perform 3 reps of each exercise one after the other for 60 seconds
Lateral Touchdowns https://www.youtube.com/watch?v=MIvbuyrowGQ(WSF)
Uppercuts
Cpt. Morganshttps://www.youtube.com/watch?v=rOtpKUS54pk(WSF)

Perform 3 reps of each exercise one after the other for 60 seconds
Phantom Ropes https://www.youtube.com/watch?v=NnT78Ju2a-A(WSF)
Push Press
Sit Ups

Finisher
3 rounds
30m Sprint
15m Walking Lunges
5 Push Ups
15m Recovery walk

Mobility and Stability
Scap Drills https://www.youtube.com/watch?v=_5sBqtjkUzc (WSF)
Foam Roller Shoulder External Rotation

20180216

Recovery
Paid a visit to the chiropractor which was long overdue. Felt much better afterwards!!
Pulled out my TENS unit and worked on my shoulder for a while.

Administrative Note

23:30 was completion time for Hero WOD Hansen on 20180214.
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Last edited by Michael A. Jones : Yesterday at 04:38 PM. Reason: additional content
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