U N B R O K E N

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


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