U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 85FLow 73F
  • Temp: 77F
  • Hum: 61%
  • W: 0mph WNW
THURSDAY
Sunny
High 83F
Low 74F
FRIDAY
Sunny
High 85F
Low 74F
SATURDAY
Sunny
High 87F
Low 75F
SUNDAY
Sunny
High 85F
Low 75F

Thursday - October 10

Run #1
  • 03m 48s
  • 0.50 miles
  • 07m 35s /Mi

Warmup 800m.

Run #2
  • 03m 38s
  • 0.50 miles
  • 07m 16s /Mi

Post row. Felt faster and stronger! YAY!

Sport
  • Rowing
  • 08m 54s

2000m row, not for time, no hard efforts, just steady Zone 2 pace. I was able to talk thru the entire session.

One day from departure to Miami!!  Can't wait! 

Today all I'm gonna do is a 2000m row.  Moderate effort, no crazy intervals.  Just need to keep my metabolism up and keep my body loose.  I will try to sit down as much as possible today to keep my legs from getting too much lactic acid buildup.

  • Calories out: 2836 From lifestyle:2672, From activities:164
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9.5

Wednesday - October 9

Run #1
  • 03m 50s
  • 0.50 miles
  • 07m 41s /Mi

Warmup 800 before class.

Run #2
  • 04m 03s
  • 0.50 miles
  • 08m 06s /Mi

Cooldown 800 after class.

Sport #1
  • Crossfit
  • 05m 49s

WOD:
5 RFT-
5 deadlifts 275 (I did 135)
10 toes to bar
20 double unders

My last weighted workout before the comp on Saturday. I SEVERELY scaled down the deadlifts, no unwanted stress. I did the TTB's and the dubs RX though...no weight there. And they're good for mobility.

Sport #2
  • Gymnastics
  • 08m

GWOD:
3 rounds, not for time, of-
8 kang squats 45#
8 hollow rocks
4 skin-the-cats

Mostly a gymnastic workout here. Skin-the-cats are done on rings, bringing yourself from a hanging position, to a pike position, flipping over, back to a back hang position and then reversing the motion until you're back to the start. Quite fun.

  • Calories out: 2848 From lifestyle:2667, From activities:181
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 10 Overall Workout: 3

Tuesday - October 8

Run #1
  • 03m 48s
  • 0.50 miles
  • 07m 35s /Mi

Warmup 800 before class.

Run #2
  • 04m 08s
  • 0.50 miles
  • 08m 16s /Mi

Cooldown 800 after class.

Strength
  • 15m

  • EXERCISE

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

Today was supposed to be a 1RM strict press attempt, but I scaled it down due to the comp on Saturday. So...5 x 5 push press, moderate weight.

Sport
  • Crossfit
  • 09m 19s

WOD-
30-20-10 push press 115# (I did 75)
10-20-30 burpee box jump 24" (I did 20" burpee box jump overs)

I scaled this WOD down so I didn't put any extra unneeded stress on my shoulders, hips, or legs. Taper taper taper!

Feeling a little "aggressive" today.  I think I had angry dreams last night...I can't remember them, but I remember waking up feeling like I wanted to hit someone. 

I'm not gonna RX the workout today, I don't need to be doing any 1RM overhead stuff 4 days before a comp.  So, I'll just do a moderate version of the WOD and call it good.  Tomorrow will literally be a beginner's workout for me since it's my very last WOD before the comp on Saturday.

  • Calories out: 2933 From lifestyle:2658, From activities:274
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10

Monday - October 7

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    10
    4
    5
    95
    135
  • SHOULDERS - Push Press
    10
    4
    5
    95
    135

EMOM 10:
5 squat clean thrusters...each rep begins and ends on the floor. OUCH. There were some rounds I didn't even get the full 5 in before the clock turned over. This was HARD.

Sport #1
  • Crossfit
  • 12m 42s

WOD:
3 RFT-
20 power cleans 95#
30 wall balls 30#

Each power clean begins and ends on the floor. No hangs.

It's nice to know the power cleans are now easy at this weight. WALL BALLS KILL ME.
Still, even though I went at 100% I was nowhere near the top of the scale on this WOD today.

Sport #2
  • Rowing
  • 02m 06s

Quick 500 at low effort before class. It's nice to know that low effort is down in the very low 2 minute range now. YAY!

Last RX WOD before Saturday's competition coming up at noon.  And it's a good one to RX too.  135# squat clean thrusts.  Should be a blast!

  • Calories out: 2816 From lifestyle:2642, From activities:175
  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 RHR: 47 Hours slept: 12 Overall Workout: 4

Sunday - October 6

Needed another rest day.  Competition this coming weekend so as much rest as possible.  Taper is this week...RX on Monday, RX-minus on Tuesday, RX-minusminus on Weds.  Then no more CF...just a little rowing or running on Thursday, light and short.  After that, NOTHING til Saturday morning. 

 

Gotta love taper week.

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 3 Hours slept: 8

Saturday - October 5

Bike
  • 50m 51s
  • 14.61 miles
  • 17.23 Mi/hr

Good ride with Rod on our usual route. It was in the low 70's this morning...made for such a more enjoyable ride!

Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    7
    1
    1
    95
    185
  • SHOULDERS - Split Jerk
    7
    1
    1
    95
    185

Find 1RM C/J
New PR by 5#

Sport
  • Crossfit
  • 13m

AMRAP 13-
8 thrusters 95#
8 bar hops
100m run

Partner workout. Do one round, rest while other partner works. I did 7 rounds. We got 13 total.

  • Calories out: 3473 From lifestyle:2630, From activities:843
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Friday - October 4

Rest day.  VERY TIRED.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 9

Q's Training Log


 October 2013 
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27 28 29 30 31  
 

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