U N B R O K E N

Boynton Beach,FL 
Today
Light rain shower High 85FLow 76F
  • Temp: 75F
  • Hum: 94%
  • W: 4mph S
TUESDAY
Light rain shower
High 87F
Low 76F
WEDNESDAY
Moderate or heavy rain shower
High 87F
Low 81F
THURSDAY
Moderate or heavy rain shower
High 83F
Low 82F
FRIDAY
Patchy rain nearby
High 90F
Low 81F

Friday - October 4

Rest day.  VERY TIRED.

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

Thursday - October 3

Sport #1
  • Crossfit
  • 11m 51s

3 RFT:
Run 400m
16 alternating KB snatch 53#
32 double unders

11:51 RX
I absolutely tanked on this workout. During round 2 I couldn't breathe. My heart rate skyrocketed and I had to walk for about 30 seconds. The same thing happened in round 3. I couldn't even do the double unders unbroken. I had to do them 20 and 12 all three times, with a rest in between. I should have done this in less than 10 minutes. UGH. I need a day off.

Sport #2
  • Rowing
  • 02m 35s

Row 750m for time.
I think this was the fastest I've ever rowed this.

  • Calories out: 2792 From lifestyle:2685, From activities:106
  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 2

Wednesday - October 2

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    6
    3
    5
    95
    195

Find 3RM on front squat

Sport
  • Crossfit
  • 17m 09s

WOD:
20 front squat 135
20 pullups
20 burpees
15 front squat
15 pullups
15 burpees
10 front squat
10 pullups
10 burpees
30 power clean 135

This was painful and long...but very very effective.

  • Calories out: 2880 From lifestyle:2664, From activities:216
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 9 Overall Workout: 4

Tuesday - October 1

Run
  • 02m 21s
  • 0.25 miles
  • 09m 24s /Mi

UGH.

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Push Press
    6
    5
    5
    95
    140

Find 5RM push press.

Sport
  • Crossfit
  • 13m 13s

WOD:
10 wall climbs
20 shoulder to overhead 95#
30 wall ball 20#
400m run
30 wall ball
20 STO
10 wall climbs

The wall climbs at the end...HELL. PURE HELL.

  • Calories out: 2875 From lifestyle:2666, From activities:209
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Monday - September 30

Bike
  • 16m 31s
  • 4.45 miles
  • 16.17 Mi/hr

Windy commute! First time I've commuted on the single speed in a long time. Forgot how much fun (and work) it is!

Run
  • 04m 51s
  • 0.67 miles
  • 07m 15s /Mi

5 x 200 during the WOD

Sport
  • Crossfit
  • 21m

AMRAP 10:
10 KB swings 53#
10 box jumps 24"
200m sprint
(Score: 5+20)

Rest 3 min

EMOM 8:
15 sec max burpees
(Score: 64)

This was a great WOD...not heavy, but required stamina, speed, power, quick cardio recovery, and endurance to excel. I brought it today. Tomorrow I'm sure will be some stupid heavy thing and I'll suck! But today I was the superstar!

I have a very negative feeling about today.  Not sure where it's coming from but it's weird.

  • Calories out: 3090 From lifestyle:2642, From activities:448
  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Sunday - September 29

Run
  • 1h 01m 37s
  • 7.00 miles
  • 08m 48s /Mi

Very slow yet extremely enjoyable 7 miler this morning. I did a lot of "jogging" for the first half, and then picked it up later on.

  • Calories out: 3343 From lifestyle:2614, From activities:729
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Saturday - September 28

Bike
  • 52m 51s
  • 14.61 miles
  • 16.59 Mi/hr

Learned a few things about posture and riding position today. First ride with a new fit on the Madone.

Sport
  • Crossfit
  • 22m 35s

Team WOD...

Teams of 2
Tire flips and runs are done together, otherwise, all reps are cumulative.

10 tire flips
Run 600m
100 wall ball (20#)
8 rope climbs
150 double unders
Run 600m
50 ring rows
Row 1000m

Partnered with Jon and we did pretty well. Second team to finish out of 6. 22:35

  • Calories out: 3452 From lifestyle:2615, From activities:837
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Q's Training Log


 October 2013 
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