U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 92FLow 82F
  • Temp: 88F
  • Hum: 66%
  • W: 13mph ESE
SATURDAY
Light rain shower
High 93F
Low 82F
SUNDAY
Sunny
High 91F
Low 81F
MONDAY
Patchy rain nearby
High 93F
Low 81F
TUESDAY
Sunny
High 94F
Low 81F

Tuesday - October 8

Run #1
  • 03m 48s
  • 0.50 miles
  • 07m 35s /Mi

Warmup 800 before class.

Run #2
  • 04m 08s
  • 0.50 miles
  • 08m 16s /Mi

Cooldown 800 after class.

Strength
  • 15m

  • EXERCISE

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

Today was supposed to be a 1RM strict press attempt, but I scaled it down due to the comp on Saturday. So...5 x 5 push press, moderate weight.

Sport
  • Crossfit
  • 09m 19s

WOD-
30-20-10 push press 115# (I did 75)
10-20-30 burpee box jump 24" (I did 20" burpee box jump overs)

I scaled this WOD down so I didn't put any extra unneeded stress on my shoulders, hips, or legs. Taper taper taper!

Feeling a little "aggressive" today.  I think I had angry dreams last night...I can't remember them, but I remember waking up feeling like I wanted to hit someone. 

I'm not gonna RX the workout today, I don't need to be doing any 1RM overhead stuff 4 days before a comp.  So, I'll just do a moderate version of the WOD and call it good.  Tomorrow will literally be a beginner's workout for me since it's my very last WOD before the comp on Saturday.

  • Calories out: 2933 From lifestyle:2658, From activities:274
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10

Monday - October 7

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    10
    4
    5
    95
    135
  • SHOULDERS - Push Press
    10
    4
    5
    95
    135

EMOM 10:
5 squat clean thrusters...each rep begins and ends on the floor. OUCH. There were some rounds I didn't even get the full 5 in before the clock turned over. This was HARD.

Sport #1
  • Crossfit
  • 12m 42s

WOD:
3 RFT-
20 power cleans 95#
30 wall balls 30#

Each power clean begins and ends on the floor. No hangs.

It's nice to know the power cleans are now easy at this weight. WALL BALLS KILL ME.
Still, even though I went at 100% I was nowhere near the top of the scale on this WOD today.

Sport #2
  • Rowing
  • 02m 06s

Quick 500 at low effort before class. It's nice to know that low effort is down in the very low 2 minute range now. YAY!

Last RX WOD before Saturday's competition coming up at noon.  And it's a good one to RX too.  135# squat clean thrusts.  Should be a blast!

  • Calories out: 2816 From lifestyle:2642, From activities:175
  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 RHR: 47 Hours slept: 12 Overall Workout: 4

Sunday - October 6

Needed another rest day.  Competition this coming weekend so as much rest as possible.  Taper is this week...RX on Monday, RX-minus on Tuesday, RX-minusminus on Weds.  Then no more CF...just a little rowing or running on Thursday, light and short.  After that, NOTHING til Saturday morning. 

 

Gotta love taper week.

  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 3 Hours slept: 8

Saturday - October 5

Bike
  • 50m 51s
  • 14.61 miles
  • 17.23 Mi/hr

Good ride with Rod on our usual route. It was in the low 70's this morning...made for such a more enjoyable ride!

Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    7
    1
    1
    95
    185
  • SHOULDERS - Split Jerk
    7
    1
    1
    95
    185

Find 1RM C/J
New PR by 5#

Sport
  • Crossfit
  • 13m

AMRAP 13-
8 thrusters 95#
8 bar hops
100m run

Partner workout. Do one round, rest while other partner works. I did 7 rounds. We got 13 total.

  • Calories out: 3473 From lifestyle:2630, From activities:843
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

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

Q's Training Log


 October 2013 
SunMonTueWedThuFriSat
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6 7 8 9 10 11 12
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20 21 22 23 24 25 26
27 28 29 30 31  
 

Volume

Time
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