U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 93FLow 82F
  • Temp: 90F
  • Hum: 63%
  • W: 12mph ESE
FRIDAY
Sunny
High 94F
Low 81F
SATURDAY
Sunny
High 95F
Low 82F
SUNDAY
Partly Cloudy
High 95F
Low 81F
MONDAY
Sunny
High 94F
Low 82F

Thursday - November 28

Run
  • 1h 17m 42s
  • 9.30 miles
  • 08m 21s /Mi

First long run in a LONG time!!

  • Calories out: 3663 From lifestyle:2647, From activities:1016
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Wednesday - November 27

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats
    6
    1
    5
    165
    200
Sport
  • Crossfit
  • 15m 20s

WOD:
5 RFT-
8 front squats 155#
8 HSPU
200m run

OMG...OK the front squats were my limiting factor because my hips were in such bad shape. But even the HSPU's became hard in round 4 and I had to do them one at a time. My shoulders were TIRED!!!

This took longer than I wanted it to. :(

  • Calories out: 2868 From lifestyle:2652, From activities:217

Tuesday - November 26

Sport
  • Crossfit
  • 33m

A. 2 rounds of
4 TGUs 25#
8 TTB
12 OHS 45#

B. AMRAP 8
5 push press 135#
7 burpee over bar
9 pullups
Only 5+1 here, but not too shabby as far as the ranking goes.

5 min rest

C. 8 min ladder
KB swing 53#
Box jumps 24"
Got 10+6 on this...pretty far up the ladder there.

  • Calories out: 2922 From lifestyle:2649, From activities:273

Monday - November 25

Rest day!!

  • Health data: Sleep: 4 Stress: 4 Soreness: 2 Fatigue: 3 Hours slept: 10

Sunday - November 24

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    6
    1
    2
    115
    175
  • SHOULDERS - Split Jerk
    6
    1
    2
    115
    175

A. 12 mins to find 1 rep max clean and jerk.

Sport
  • Crossfit
  • 33m

B.
5 min AMRAP
5 power snatch 95#
20 double unders

2 min rest

5 min AMRAP
5 thrusters 75#
20 double unders

C. 12 min ladder
Row 15 cal
2 KB goblet squats, 2 KB SDHP, 2 KB swings, 2 KB snatch
**Add 2 reps to each exercise each round, row is ALWAYS 15 cal.

  • Calories out: 2986 From lifestyle:2639, From activities:347

Saturday - November 23

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    4
    1
    1
    135
    175
  • SHOULDERS - Hang Cleans
    4
    1
    1
    135
    175
  • SHOULDERS - Snatch
    6
    1
    1
    75
    95
  • SHOULDERS - Snatch Balance
    6
    1
    1
    75
    95
  • SHOULDERS - Split Jerk
    4
    1
    1
    135
    175
Sport
  • Crossfit
  • 36m 28s

Most INSANE WOD ever.

THE SEVEN

7 rounds of:
7 handstand pushups
7 thrusters 65#
7 pullups
7 deadlifts 235#
7 burpees
7 KB swings 53#
7 knees to elbows

I swear I almost threw up like 5 times. EPIC WOD after doing the Filthy 50 yesterday.

  • Calories out: 3266 From lifestyle:2597, From activities:669

Friday - November 22

Sport
  • Crossfit
  • 22m 25s

BIG PR on the Filthy Fifty today!!

For time:
50 box jumps 24"
50 jumping pullups
50 walking lunges
50 KB swings 35#
50 knees to elbows
50 push press 45#
50 good mornings 45#
50 wall balls 20#
50 burpees
50 double unders

The last time I did the 50, I had a tough time...the dubs took me forever (I'd just learned them) and I had used a 16# wall ball cuz we didn't have a 20. But still, today I beat the last time (23:48) by over 80 seconds!!

  • Calories out: 2840 From lifestyle:2658, From activities:182

Q's Training Log


 November 2013 
SunMonTueWedThuFriSat
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10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • January's totals
  • December's totals
  • 2014 totals
  • 2013 totals