U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 92FLow 82F
  • Temp: 81F
  • Hum: 84%
  • W: 0mph N
FRIDAY
Sunny
High 93F
Low 81F
SATURDAY
Sunny
High 94F
Low 81F
SUNDAY
Sunny
High 93F
Low 81F
MONDAY
Moderate or heavy rain shower
High 87F
Low 83F

Saturday - October 26

Bike #1
  • 15m 56s
  • 4.50 miles
  • 16.95 Mi/hr

Commuted to work on the Madone today.

Bike #2
  • 15m 34s
  • 4.50 miles
  • 17.34 Mi/hr

I wanted to keep riding tonight. It was so gorgeous out.

  • Calories out: 3087 From lifestyle:2691, From activities:396
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Friday - October 25

Bike #1
  • 09m 22s
  • 2.00 miles
  • 12.80 Mi/hr

From work to the box.

Bike #2
  • 06m 27s
  • 2.00 miles
  • 18.60 Mi/hr

From box to work.

Bike #3
  • 15m 51s
  • 4.50 miles
  • 17.03 Mi/hr

Windy commute home.

Sport #1
  • Crossfit
  • 05m

WU:
10 wall ball 20#
5 WTF
5 GHD
8 wall ball
4 WTF
5 GHD
5 wall ball
3 WTF
2 GHD

Sport #2
  • Crossfit
  • 14m 52s

WOD-
"Nancy"
5 rounds for time of-
Run 400m
15 overhead squats 95#

This is one tough bitch of a workout. I did it in July during the Games and I scored 15:12RX. Today was a 30 second PR, but I don't feel like my OHS were that great. I have to work on getting my butt lower. Probably a third of my reps weren't really past parallel. I wasn't above it, but I definitely wasn't ass to grass.

  • Calories out: 3145 From lifestyle:2635, From activities:511

Thursday - October 24

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Jerk
    6
    2
    2
    95
    175

Find 2RM push jerk. I didn't think I'd get this far. I figured I'd fail at 165. Last week in the comp I had to do split jerks to get 155 over my head for 10 reps. I was surprised to get 165 overhead twice. The 175 took two tries. I got it once and then couldn't do the second rep. So I tried again. It wasn't pretty but I got it on the second try.

Sport #1
  • Crossfit
  • 15m 56s

5 RFT-
5 hang clean and push jerk 135#
10 burpee over bar
20 double unders
200m run

This was EPIC!!! Lots of fun, but OH MAN...4 rounds would have been plenty. Round 5 was a FIGHT!!

Sport #2
  • Rowing
  • 02m 01s

500m row before class

  • Calories out: 2951 From lifestyle:2714, From activities:237

Wednesday - October 23

Sport #1
  • Crossfit
  • 12m

Warmup WOD:
3 rounds NOT for time-
2 TGUs L 25#
2 TGUs R 25#
10 toes to rings
10 good mornings 45#
2 rope planks

This took a while, it was at a slow pace but I did get pretty sweaty. Good warmup.

Sport #2
  • Crossfit
  • 07m

WOD 1
AMRAP 7
5 sumo deadlifts 185#
10 HSPUs
15 box jumps 24"

Got 2 complete rounds, but the HSPU's on round 3 just destroyed me. I only got thru 8 before time was up. BUT...I strung all 10 in round 1, 5 and 5 in round 2. Had to do them 2 and then 1-1-1-1-1-1 in round three. But this is LEAPS AND BOUNDS over my HSPU ability even three months ago. WOOT!!

Sport #3
  • Crossfit
  • 05m

WOD 2
AMRAP 5
5 pushups
10 toes to bar
20 air squats

I was shooting for 6 rounds here, but after round 4 I was BEAT!! 5+12 is good enough for me.

  • Calories out: 2910 From lifestyle:2708, From activities:202
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 51 Hours slept: 10 Overall Workout: 4

Tuesday - October 22

Swim
  • 03m 23s
  • 400.00 yards
  • 00m 51s /100 yards

LOL. Look at that pace. The wind was blowing HARD from the South, making a huge current. I swam 400m north and then walked back to the start. I ain't no fool.

Bike
  • 1h 06m 02s
  • 18.80 miles
  • 17.10 Mi/hr

HOLY WIND. On the way north, I was just sailing along, not even making much effort. But on the way back? FUCK!! I was pedaling downhill when there were declines and I was still struggling to make 14mph. NASTY wind.

Run
  • 07m 43s
  • 1.00 miles
  • 07m 43s /Mi

Pretty decent pace given the fact that I just fought headwinds for 9 miles and haven't done a brick in like a year. Actually felt good to run after the bike. I think I need to do a sprint tri.

  • Calories out: 3662 From lifestyle:2675, From activities:987
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 4

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

Q's Training Log


 October 2013 
SunMonTueWedThuFriSat
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6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • January's totals
  • December's totals
  • 2014 totals
  • 2013 totals