U N B R O K E N

Boynton Beach,FL 
Today
Patchy rain nearby High 91FLow 81F
  • Temp: 81F
  • Hum: 79%
  • W: 0mph N
WEDNESDAY
Sunny
High 92F
Low 81F
THURSDAY
Patchy rain nearby
High 87F
Low 81F
FRIDAY
Sunny
High 87F
Low 81F
SATURDAY
Sunny
High 87F
Low 81F

Monday - October 21

Run
  • 05m 21s
  • 0.67 miles
  • 07m 42s /Mi

2 x 200 warmup and 3 x 200 during WOD 2

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    8
    1
    7
    135
    225

SWOD:
Find 1RM Front Squat
Current PR was 220. I did 1 rep at 220 and moved to 230, but failed. Took 5 pounds off and completed the rep at 225. NEW PR!!

Sport #1
  • Crossfit
  • 10m

Warmup:
Not for time...2 rounds of-
10 wall ball
200m run
5 walk the floors

Damn I felt so tight and tired. No energy today. Too much bad food yesterday. NO FUEL IN THE TANK.

Sport #2
  • Crossfit
  • 05m 42s

WOD 1:
21-15-9 reps for time of
OHS 75# (RX was 95 but I wasn't feelin' it today)
KB swings 53# (RX)

Felt so sluggish and I just could NOT get all the way down on the OHS...I don't practice them cuz I hate them, but I really should practice them more since I'm so bad at them.

Sport #3
  • Crossfit
  • 04m 36s

WOD 2:
3 rounds for time of-
15 wall ball
200m run

I did pretty well on this, although I really was hoping for something in the 3 minute range. After all the squatting and KB's, my legs weren't happy with me. But oh well, still pretty good.

  • Calories out: 3039 From lifestyle:2707, From activities:332
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 3

Sunday - October 20

Did a whole lotta nothin' today.  Went to the beach.  Laid around.  Body surfed a few waves that came in.  Ate GOBS of bad food.  Did a handstand on the beach.  Laid around at home and then went out for a HUGELY caloric dinner.  And I wonder why I complain that I'm fat.  SHEESH!! 

But I tell ya what.  Having a relaxing day sure does feel good.

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10

Saturday - October 19

Run
  • 05m 06s
  • 0.68 miles
  • 07m 30s /Mi

2 x 550m runs during the WOD.

Sport
  • Crossfit
  • 20m 53s

Partner WOD...
10 tire flips
550m run
100 wall ball (20#)
8 rope climbs
150 double unders
550m run
1000m row

One partner works at a time EXCEPT the runs and the tire flips.

  • Calories out: 3003 From lifestyle:2757, From activities:245
  • Health data: Sleep: 1 Stress: 2 Soreness: 3 Fatigue: 3 Hours slept: 5 Overall Workout: 3

Friday - October 18

Decided to take today off.  It's been a rough week recovering from the competition, I've felt like I've been getting sick (which hasn't come to fruition thankfully), and I haven't had my head meds in 3 days thanks to my (soon to be former) doctor who decided it was more important to play golf than call me in a much needed prescription.  FUCK THAT.

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

Thursday - October 17

Run
  • 02m 02s
  • 0.25 miles
  • 08m 07s /Mi

Warmup 400m run before class.

Sport #1
  • Crossfit
  • 25m

0-5min:
AMRAP 5
10 KB swings 53#
5 burpees
--6 rds + 8 KB swings (6+8)--

5-10min:
Rest

10-15min:
AMRAP 5
10 hang clean 95#
10 hand release pushups
--5rds + 10 cleans (5+10)--

15-20min:
Rest

20-25min:
AMRAP 5
30 double unders
10 knees to elbows
--5rds + 15 dubs (5+15)--

Totals:
68 KB swings 53#
30 burpees
60 hang power cleans 95#
50 hand release pushups
165 double unders
50 knees to elbows

Pretty RAD!!

Sport #2
  • Stretching
  • 15m

LOTS of mobility this morning as the WOD was gonna be crazy intense.

I am SOOOOOO ready for a day off.  I think I'll take tomorrow off from workouts, unless the WOD seems like fun, in which case I'll go really easy and just get my sweat on. 

My back, my legs, my abs, and my shoulders are insanely sore. 

 

  • Calories out: 2931 From lifestyle:2657, From activities:273
  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 2 Hours slept: 10 Overall Workout: 4

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

Q's Training Log


 October 2013 
SunMonTueWedThuFriSat
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Volume

Time
Distance

Actual vs Planned

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