U N B R O K E N

Boynton Beach,FL 
Today
Light rain shower High 89FLow 80F
  • Temp: 81F
  • Hum: 79%
  • W: 0mph N
TUESDAY
Patchy rain nearby
High 82F
Low 81F
WEDNESDAY
Moderate or heavy rain shower
High 87F
Low 78F
THURSDAY
Patchy rain nearby
High 85F
Low 81F
FRIDAY
Patchy rain nearby
High 89F
Low 82F

Sunday - November 10

Run
  • 05m 15s
  • 0.75 miles
  • 07m 01s /Mi

CrossFit run splits. 3 x 400.

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    10
    1
    5
    85
    350

Deadlift day!
I can't do anything heavy overhead for a week so I decided to do some heavy deadlifting today.

5 @ 135
3 @ 185
2 @ 205, 225, 255, 275, 295
1 @ 315, 335, 350

My previous PR was 325 so I crushed it with a successful 335 and then again at 350! New deadlift PR!!

Sport
  • Crossfit
  • 07m 42s

Made up a quick METCON for today...no weights, just gymnastic moves and running.

WOD:
21-15-9 reps of
Pullups
Pushups
Add a 400m run at the end of each round.

  • Calories out: 2934 From lifestyle:2646, From activities:289

Saturday - November 9

OK, final rest day from CF.  Also resting from running or biking so I can be at my best tomorrow for my first WOD in a week.  Wish me luck...

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Injury: 2 Hours slept: 10

Friday - November 8

Bike #1
  • 26m 15s
  • 7.22 miles
  • 16.50 Mi/hr

The wind has returned! VERY breezy today...and I chose today to go the long way. Sheesh. Oh well, at least tonight I'll have a tailwind.

Run
  • 19m 38s
  • 2.54 miles
  • 07m 43s /Mi

Very happy with this since I did this same route yesterday, much slower than today, and I did it today right after my 7 mile single speed sufferfest. YAY!

Bike #2
  • 14m 10s
  • 4.54 miles
  • 19.23 Mi/hr

VERY fast ride home tonight. Lots of tailwind, not to mention the DOWNPOUR that kept me moving fast. Good stuff. It was actually quite enjoyable riding in the rain.

  • Calories out: 3417 From lifestyle:2662, From activities:755
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Injury: 2 Hours slept: 9 Overall Workout: 4

Thursday - November 7

Bike #1
  • 15m 20s
  • 4.36 miles
  • 17.06 Mi/hr

Commute to work. No wind!

Run
  • 20m 29s
  • 2.56 miles
  • 08m /Mi

OK it's November and it's still 87 degrees out. I want a nice cool day to run!! This was a good run though, I was happy to be back out there.

Bike #2
  • 14m 50s
  • 4.54 miles
  • 18.36 Mi/hr

A slight tailwind helped this one. I was exhausted. Long day.

  • Calories out: 3316 From lifestyle:2670, From activities:647
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Injury: 2 Hours slept: 10

Wednesday - November 6

I have been sleeping ALOT!!  I like this resting thing.  I just hope I don't get too used to it.  I already miss CF very much, but I tell ya what, it's really nice relaxing at home. 

It's really nice out...I really wanna start running.  But I think I may wait til tomorrow.  I can't take much of a lunch today cuz I can't leave Debbie alone in the store for an hour. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Injury: 3 Hours slept: 10

Tuesday - November 5

Rest day #2.  Lots of stuff to do today so I'm actually happy that I don't have to worry about a workout. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Injury: 3 Hours slept: 10

Monday - November 4

OK, my left shoulder is injured.  After yesterday's workout I could nearly not even rotate my shoulder upward as if doing a lateral raise.  It was unbearably constant for hours.  SO...I am taking a week off of CrossFit.  I don't know how I'm gonna survive. I'm gonna go thru major withdrawal so I'm apologizing in advance for my attitude by Wednesday. 

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Injury: 4 Hours slept: 10

Q's Training Log


 November 2013 
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