U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 89FLow 82F
  • Temp: 91F
  • Hum: 56%
  • W: 8mph NE
SUNDAY
Sunny
High 95F
Low 81F
MONDAY
Sunny
High 92F
Low 82F
TUESDAY
Light rain shower
High 90F
Low 81F
WEDNESDAY
Torrential rain shower
High 91F
Low 80F

Wednesday - December 11

Bike #1
  • 25m 15s
  • 7.18 miles
  • 17.06 Mi/hr

Rode from the house up to the box. Nice warmup as it was quite humid this morning.

Bike #2
  • 07m 12s
  • 1.85 miles
  • 15.42 Mi/hr

From the box to work. Fairly tired after the WOD.

Bike #3
  • 15m 07s
  • 4.51 miles
  • 17.90 Mi/hr

Had my bike fit adjusted today at work, and my ride home was like a whole different animal! SWEET!!

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Jerk
    6
    1
    1
    95
    165
  • SHOULDERS - Push Press
    6
    1
    1
    95
    165

SWOD:
6 attempts to get a heavy set of -
1 push press/1 push jerk
Must do in succession with no rest.

95, 115, 135, 145, 155, 165
On the 165 I felt like I was gonna fail on the push press but I got it up. So I counted it even though one arm took a second longer to lock out than the other. I know I wouldn't have gotten 170 or 175 though. So I was happy stopping at 165.

Sport
  • Crossfit
  • 11m 44s

WOD:
3 rounds for time-
5 power cleans 155# (RX was 185...ouch)
7 box jumps 30"
9 burpee over bar
400m run

I think I did pretty well given the difficulty of this one. I probably could have gone 10 pounds heavier on this, but not 30. I kept my intensity high the entire time, minimal breaks...actually no break between rounds...just came in from each run and got right on the bar.

  • Calories out: 3419 From lifestyle:2650, From activities:768
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 9 Overall Workout: 4

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

Q's Training Log


 December 2013 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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