U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 93FLow 75F
  • Temp: 82F
  • Hum: 74%
  • W: 4mph W
THURSDAY
Moderate or heavy rain shower
High 90F
Low 75F
FRIDAY
Torrential rain shower
High 88F
Low 76F
SATURDAY
Moderate rain
High 85F
Low 76F
SUNDAY
Light rain shower
High 88F
Low 75F

Wednesday - October 16

Sport #1
  • Crossfit
  • 18m

3 rounds, not for time, of-
3 Turkish getups L (25#)
3 Turkish getups R (25#)
10 ring rows
1 rope climb

The TGU's were hard. My abs and core are still very sore. I love climbing a rope though.

Sport #2
  • Crossfit
  • 07m 53s

4 rounds for time of-
8 snatch grip deadlifts 155#
12 pullups
200m run

I was shooting for sub-10 minutes. I got sub-8 so I was pretty happy.

  • Calories out: 2892 From lifestyle:2683, From activities:209
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4

Tuesday - October 15

Sport
  • Crossfit
  • 23m 32s

WOD:
10 handstand pushups
15 toes to bar
20 box jumps 30"
25 wall ball 20#
30 hang power snatch 75#
40 double unders
400m run
40 dubs
30 HPS
25 wall ball
20 BJ
15 TTB
10 HSPU

I DID EVERY. SINGLE. HSPU. RX!!! I actually managed to string all 10 HSPU's at the beginning without coming off the wall. Totally surprised myself. Especially after competing two days ago.

The snatches were insanely hard, even though they were light. UGH.

I was NOT nearly the fastest at this but I'm super psyched at the HSPU achievement. :)

  • Calories out: 2864 From lifestyle:2673, From activities:191
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Monday - October 14

There is much to be said about SMALL VICTORIES.  We did not win or even come close, but we fought hard and we did not come in last.  That's all I wanted for this weekend.  5th place is as good as 1st for me in this instance.  We were tied for 5th (last) on the entire first day.  In fact, we were last after WOD 1.  But we hung on, and we knew what we had to do.  Lucky for us, we are fast runners so we really gained some ground on the running WOD...even though it was short. 

Our scores for Day 1...5, 6, 4, 5

Our scores for Day 2...6, 5, 4, 3

Total score 38. 

Standings went 1...11pts, 2...19pts, 3...24pts, 4...34pts, 5...38pts, 6...40pts

  • Health data: Sleep: 4 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 9.5

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

Q's Training Log


 October 2013 
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