Run
  • 02m 21s
  • 0.25 miles
  • 09m 24s /Mi

UGH.

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Push Press
    6
    5
    5
    95
    140

Find 5RM push press.

Sport
  • Crossfit
  • 13m 13s

WOD:
10 wall climbs
20 shoulder to overhead 95#
30 wall ball 20#
400m run
30 wall ball
20 STO
10 wall climbs

The wall climbs at the end...HELL. PURE HELL.

  • Calories out: 2875 From lifestyle:2666, From activities:209
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4
Bike
  • 16m 31s
  • 4.45 miles
  • 16.17 Mi/hr

Windy commute! First time I've commuted on the single speed in a long time. Forgot how much fun (and work) it is!

Run
  • 04m 51s
  • 0.67 miles
  • 07m 15s /Mi

5 x 200 during the WOD

Sport
  • Crossfit
  • 21m

AMRAP 10:
10 KB swings 53#
10 box jumps 24"
200m sprint
(Score: 5+20)

Rest 3 min

EMOM 8:
15 sec max burpees
(Score: 64)

This was a great WOD...not heavy, but required stamina, speed, power, quick cardio recovery, and endurance to excel. I brought it today. Tomorrow I'm sure will be some stupid heavy thing and I'll suck! But today I was the superstar!

I have a very negative feeling about today.  Not sure where it's coming from but it's weird.

  • Calories out: 3090 From lifestyle:2642, From activities:448
  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4
Run
  • 1h 01m 37s
  • 7.00 miles
  • 08m 48s /Mi

Very slow yet extremely enjoyable 7 miler this morning. I did a lot of "jogging" for the first half, and then picked it up later on.

  • Calories out: 3343 From lifestyle:2614, From activities:729
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4
Bike
  • 52m 51s
  • 14.61 miles
  • 16.59 Mi/hr

Learned a few things about posture and riding position today. First ride with a new fit on the Madone.

Sport
  • Crossfit
  • 22m 35s

Team WOD...

Teams of 2
Tire flips and runs are done together, otherwise, all reps are cumulative.

10 tire flips
Run 600m
100 wall ball (20#)
8 rope climbs
150 double unders
Run 600m
50 ring rows
Row 1000m

Partnered with Jon and we did pretty well. Second team to finish out of 6. 22:35

  • Calories out: 3452 From lifestyle:2615, From activities:837
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4
Today sucked.  SUCKED.

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 Hours slept: 9
Run
  • 11m 18s
  • 1.57 miles
  • 07m 12s /Mi

1 - Warmup 400m
2 - 35 x 15m shuttle sprints
3 - One mile run during the WOD

Sport #1
  • Agility
  • 03m

AMRAP 3
15m shuttle sprints

I got 34 of them before time was up.

Sport #2
  • Crossfit
  • 16m

AMRAP 16

Buy in-
One mile run
Then with remaining time:
1 rope climb
8 right Russian KBs
8 left Russian KBs
25 air squats

I ran a 7:14 mile, and then got 4 complete rounds and then 1 rope climb and one KB swing before time ran out.

Total score - 4+2

  • Calories out: 2979 From lifestyle:2663, From activities:316
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4
Run
  • 01m 47s
  • 0.25 miles
  • 07m 07s /Mi

Warmup run before class...felt fast today!

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Good Mornings
    5
    5
    5
    105
    105

5 x 5 good mornings at 105#

Sport
  • Crossfit
  • 11m 57s

WOD:
4 RFT-
8 deadlifts 275#
8 burpee box jumps 30"
8 chest to bar pullups

This was a fun one, I love deadlifts...but MAN...they were DAMN HARD in round 4. OUCH!!
Pretty impressed at how much my box jumps have come along. Especially with burpees attached to them! :)

I think I may be getting the flu.  I'm getting that achy body feeling and I feel like my eyes are hot and my throat is dry.  I have that "wanna curl up under a blanket and shiver" feeling. UGH. 

 

I got a flu shot early last week, against my better judgment.  I always get the flu when I get a flu shot.  FUCK. 

  • Calories out: 2785 From lifestyle:2639, From activities:146
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 10 Overall Workout: 4

Q's Training Log


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