U N B R O K E N

Boynton Beach,FL 
Today
Cloudy High 79FLow 73F
  • Temp: 79F
  • Hum: 65%
  • W: 12mph NE
THURSDAY
Light rain shower
High 82F
Low 75F
FRIDAY
Patchy rain nearby
High 86F
Low 69F
SATURDAY
Light rain shower
High 83F
Low 68F
SUNDAY
Sunny
High 79F
Low 72F

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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  • 2014 totals
  • 2013 totals