U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 87FLow 81F
  • Temp: 83F
  • Hum: 79%
  • W: 4mph WNW
SATURDAY
Patchy rain nearby
High 87F
Low 81F
SUNDAY
Sunny
High 94F
Low 81F
MONDAY
Sunny
High 89F
Low 78F
TUESDAY
Sunny
High 89F
Low 78F

Wednesday - October 30

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Snatch
    5
    1
    1
    75
    115

15 mins to build to a heavy hang snatch. I was VERY frustrated. I have been at 115 for a while now and I just could not get underneath 125. I hate snatching...of course, only cuz I am bad at it. :(

Sport
  • Crossfit
  • 10m

WOD:
AMRAP 10
4 hang snatch 115# (I did 95#)
10 knees to elbows
16 walking lunges

I got 4 complete rounds. This felt good at 95# but I was frustrated again because I was able to do all 4 sets of 4 hang snatches unbroken. Why couldn't I have done the Rx weight!?!?!

  • Calories out: 2831 From lifestyle:2656, From activities:176

Tuesday - October 29

Sport #1
  • Crossfit
  • 03m 40s

3 rounds, not for time, of:
15 deadlifts 135#
15 double unders

OK in the last round I had a hard time stringing more than 3 dubs. OUCH. My legs!!

Sport #2
  • Crossfit
  • 10m

AMRAP 10-
6 HSPU
9 box jumps 30"
12 pullups (RX+ C2B)

I not only got 4 rounds, but I did all the HSPU's RX and did C2B pullups for a RX+ score!!

Sport #3
  • Rowing
  • 02m 10s

Warmup row...TIRED!!! Need a rest day.

  • Calories out: 2831 From lifestyle:2707, From activities:124
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

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

Q's Training Log


 October 2013 
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27 28 29 30 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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  • 2013 totals