U N B R O K E N

Boynton Beach,FL 
Today
Torrential rain shower High 92FLow 78F
  • Temp: 78F
  • Hum: 87%
  • W: 6mph S
THURSDAY
Sunny
High 90F
Low 75F
FRIDAY
Partly Cloudy
High 92F
Low 77F
SATURDAY
Partly Cloudy
High 87F
Low 72F
SUNDAY
Partly Cloudy
High 84F
Low 74F

Sunday - October 13

Run
  • 01m 20s
  • 0.25 miles
  • 05m 19s /Mi

This was supposed to be a 3 x 1000m run. Then they changed it to 3 x 800...and THEN, they messed up laying out the course and it became a 3 x 400. UGH. With more distance to play with, we could have passed a lot more teams. We thought we got third, but we lost it to another team by 0.21 seconds. GRRRR.

Sport #1
  • Crossfit
  • 20m

WOD 1:
9 min AMRAP-
10 TTB
10 thrusters 75#
Relay style. One person must finish a round before the next can start.
I got three rounds in before the time finished.

2 min rest

9 min AMRAP-
10 power snatch 135#
10 clean and jerk 135#
I did not get even ONE REP on this. Greg finished a round, and then I couldn't get the bar past my shoulders. This gave us last place in the competition after this WOD. All thanks to me. But oh well.

Sport #2
  • Crossfit
  • 04m 04s

WOD 2:
Run relay, see above. This was our total time in the WOD.

Sport #3
  • Crossfit
  • 07m

7 min AMRAP-
80 KB snatch 1.5pood
Back squats @135# with time remaining after snatches

I did 80 KB snatches in a little less than 5:30 and had a little over 90 seconds to squat as many times as possible. I cleaned the weight no problem, put it on my back, and then squatted it 14 times in 90 seconds. I actually felt great after that (the final) WOD.

Our performance in the run and this WOD secured our 5th place finish. We did NOT tie for 5th, we did NOT come in last. That's all I wanted.

  • Calories out: 2999 From lifestyle:2712, From activities:287
  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 6 Overall Workout: 4

Saturday - October 12

Strength
  • 03m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Hang Power Clean
    4
    1
    1
    165
    180

WOD 2:
3 min Hang Clean 1RM attempts
4 min burpees

Sport #1
  • Crossfit
  • 16m 53s

WOD1:
Fetching DT

3 person team...
2 people carry 1 on stretch for 200m
Then, complete 5 rounds of:
12 deadlifts 155#
9 hang cleans 155#
6 jerks 155# (push jerk, split jerk, etc.)

I did 2 rounds of this. Kurt and Greg carried me on the stretcher. I started off the weightlifting, then we rotated thru. Greg and I both did a second round and we finished in 16:53

Sport #2
  • Crossfit
  • 07m

WOD 2:
3 min Hang Clean 1RM
4 min burpees

This was the burpees portion. I did 62 burpees in 4 minutes. I'm definitely a burpee expert, no doubt about it.

Sport #3
  • Crossfit
  • 13m

6 min AMRAP:
Box jump overs (relay style...we did 10 reps each before switching)
208 total (I did 68)

Rest 1 min

6 min AMRAP:
Pullups (relay style...we stuck to 10 each until we started to fatigue)
199 total (I did 64)

Tied for 5th (out of 6 teams) after day 1.  Not our best showing, but we weren't really last.  We still had higher scores than the other 5th place team, but place was decided by points, not overall score.

  • Calories out: 3017 From lifestyle:2695, From activities:322
  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 7

Friday - October 11

Sport
  • Stretching
  • 20m

Foam roller, bands, cables, floor stretching.

  • Calories out: 2751 From lifestyle:2699, From activities:52
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8

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

Q's Training Log


 October 2013 
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