U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 81F
  • Temp: 90F
  • Hum: 56%
  • W: 14mph ENE
THURSDAY
Patchy rain nearby
High 91F
Low 83F
FRIDAY
Patchy rain nearby
High 91F
Low 82F
SATURDAY
Moderate or heavy rain shower
High 91F
Low 82F
SUNDAY
Patchy rain nearby
High 94F
Low 81F

Tuesday - December 10

Sport
  • Home Improvement
  • 3h 00m

Hectic day. No workouts but I worked around the house and washed the car. Lots of running around doing errands, cleaning, laundry, floors, fish tank, car, etc.

  • Calories out: 3397 From lifestyle:2484, From activities:913
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 2 Hours slept: 12

Monday - December 9

Rest day.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 2 Hours slept: 9

Sunday - December 8

Run
  • 03m 45s
  • 0.50 miles
  • 07m 30s /Mi

800m run during the WOD.

Sport
  • Crossfit
  • 30m 17s

A WOD of my own creation today.
I felt like a chipper this morning.
1000m row
25 pushups
15 toes to bar
10 burpees
10 ring pullups (strict)
30 situps
2 rope climbs
10 hang cleans 95#
5 hang snatches 95#
800m run
5 hang snatches 95#
10 hang cleans 95#
2 rope climbs
30 situps
10 ring pullups
15 toes to bar
25 pushups
1000m row

  • Calories out: 2975 From lifestyle:2672, From activities:303
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Saturday - December 7

Run
  • 02m
  • 0.25 miles
  • 08m /Mi

Warmup run.

Sport
  • Crossfit
  • 23m 08s

This was the Pride RX social WOD at Jaco CrossFit in Boca Raton.

Teams of 2:
50 thrusters each, empty bar
Load up bar with 2 45# plates while one partner holds bar
Walk 400m with 135# bar
50 situps each
Walk 400m with bar
50 pushups each
Unload and put bar away
100 pullups combined

  • Calories out: 2872 From lifestyle:2656, From activities:216

Friday - December 6

Run
  • 08m 42s
  • 1.00 miles
  • 08m 41s /Mi

Post-WOD cooldown jog. Easy effort.

Sport
  • Crossfit
  • 13m 35s

WOD:
Double benchmark
FRAN meets GRACE

21-15-9 thrusters (95#)
Add weight to bar
30 clean and jerks (135#)

Fran - 5:25 (HUGE PR!!! My last Fran was 7:34, I took 2:09 off my previous PR)
Transition - 0:35
Grace - 7:35 (Another sizeable PR, my last Grace was 8:33, and that was on its own, not after doing Fran prior to it)

  • Calories out: 2907 From lifestyle:2694, From activities:213
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 RHR: 51 Hours slept: 9 Overall Workout: 5

Thursday - December 5

Run #1
  • 01m 52s
  • 0.25 miles
  • 07m 28s /Mi

Warmup 400 before the WOD

Run #2
  • 03m 22s
  • 0.50 miles
  • 06m 43s /Mi

First part of WOD 1.
800m sprint. First back. :)

Sport
  • Crossfit
  • 21m

WOD 1:
8 min on the clock
Run 800m then AMRAP dumbbell snatches (40#) with time remaining.
Run was 3:22 and I got 82 snatches with the remaining time. RX.

Rest 5 min

WOD 2:
AMRAP 8
50 double unders
40 wall balls
30 KB swings 53#
I got 1+40. This was INSANELY HARD.

  • Calories out: 2932 From lifestyle:2678, From activities:254
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 51 Hours slept: 9.5 Overall Workout: 4

Wednesday - December 4

Run #1
  • 02m
  • 0.25 miles
  • 08m /Mi

Warmup jogs...2 x 200.

Run #2
  • 02m 23s
  • 0.33 miles
  • 07m 15s /Mi

5 x 100

Sport #1
  • Crossfit
  • 10m

Warmup WOD:
With ONLY 70% effort, perform 2 rounds of:
Run 200m
Row 250m
3 skin the cats
3 wall walks

I love skin the cats...they really help my shoulder mobility. And I love working on the rings.

Sport #2
  • Crossfit
  • 12m

AMRAP 12:
7 deadlifts 225#
8 HSPU's
9 burpees
100m run

SO...the deadlifts were awesome today...my back is ummm...back...in order again. No pain this time. I didn't have any trouble stringing the HSPU's until round 3 where I started doing them 4 at a time. Other than that, I was pretty strong the whole time. I really liked this WOD.

5+3 was the score today. Pretty far up in the ranks today, where most of the scores were in the 3's and 4's. Greg got 6 and Jaci got 7 but they're superstars of course.

  • Calories out: 2922 From lifestyle:2678, From activities:244
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Q's Training Log


 December 2013 
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