U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 75F
  • Temp: 79F
  • Hum: 89%
  • W: 4mph SSW
FRIDAY
Partly Cloudy
High 91F
Low 77F
SATURDAY
Partly Cloudy
High 90F
Low 74F
SUNDAY
Partly Cloudy
High 82F
Low 75F
MONDAY
Partly Cloudy
High 83F
Low 77F

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 
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