U N B R O K E N

Boynton Beach,FL 
Today
Patchy rain nearby High 87FLow 81F
  • Temp: 84F
  • Hum: 75%
  • W: 6mph SW
WEDNESDAY
Sunny
High 92F
Low 78F
THURSDAY
Sunny
High 87F
Low 81F
FRIDAY
Sunny
High 87F
Low 81F
SATURDAY
Sunny
High 92F
Low 78F

Monday - October 28

Bike #1
  • 16m 47s
  • 4.40 miles
  • 15.73 Mi/hr

Easy commute to work.

Bike #2
  • 15m 34s
  • 3.80 miles
  • 14.65 Mi/hr

Round trip from the shop to the bank and back.

Bike #3
  • 07m 08s
  • 1.90 miles
  • 15.98 Mi/hr

From work to the box.

Bike #4
  • 06m 57s
  • 1.90 miles
  • 16.40 Mi/hr

Back to work after the WOD.

Bike #5
  • 16m 04s
  • 4.50 miles
  • 16.81 Mi/hr

Very tired commute home from work.

Strength
  • 13m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    13
    1
    1
    95
    155

SWOD:
EMOM10-
1 full squat clean at 85%
Did 1 at 95, 1 at 115, and 1 at 135 to warm up.
Working weight was 155.

10 perfect squat cleans. Very happy.

Sport #1
  • Crossfit
  • 06m 02s

WOD:
21-15-9 reps for time of:
Thrusters 95#
KB swings 53#

This was as close to Fran as we've gotten in a long time here. The fact that I'm slower at KB swings than pullups is a good omen that my Fran time is under 6 minutes. Especially since I destroyed my shoulders yesterday with the C/J stuff and the WOD I did with Bruce.

Sport #2
  • Stretching
  • 10m

Shoulder mobility and some basic warmup wallball, kip swings, and KB swings.

VERY frustrating beginning to the day.  I hate when my "high" from a great day (yesterday) is smashed down because of some frustrating thing at work.  Pisses me off.

  • Calories out: 3533 From lifestyle:2652, From activities:881
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9

Sunday - October 27

Run
  • 01m 57s
  • 0.25 miles
  • 07m 47s /Mi

Pre-WOD warmup run

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    7
    1
    3
    75
    175
  • SHOULDERS - Split Jerk
    7
    1
    3
    75
    175

SWOD:
Find 1RM Clean and Jerk

3 @ 75
2 @ 95
1 @ 115, 135, 155, 165, 175

This was NOT a PR attempt.

Sport #1
  • Crossfit
  • 16m 34s

In honor of my first WOD with Bruce, I've dubbed today's workout...

"Breff"
FOR TIME...
Buy in:
40 Russian swings 70#

3 rounds of
12 burpee cleans 75#
9 shoulder to overhead 75#
6 hang power snatch 75#
3 overhead squats 75#
Run 200m

After last run...
20 alternating KB snatch 53#

Took me almost 17 minutes. GREAT WOD. I will have to save this one to my favorites.

Sport #2
  • Stretching
  • 15m

Lots of foam rolling.

  • Calories out: 2986 From lifestyle:2689, From activities:297
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

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

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

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  • 2013 totals