U N B R O K E N

Boynton Beach,FL 
Today
Patchy rain nearby High 91FLow 82F
  • Temp: 79F
  • Hum: 89%
  • W: 0mph N
FRIDAY
Moderate or heavy rain shower
High 91F
Low 81F
SATURDAY
Patchy rain nearby
High 90F
Low 78F
SUNDAY
Patchy rain nearby
High 91F
Low 76F
MONDAY
Patchy light rain in area with thunder
High 90F
Low 76F

Thursday - December 12

Sport #1
  • Crossfit
  • 23m 30s

WOD:
1 min on, 30 sec off, 4 stations. 4 rounds for reps.
Row (calories) 18-17-17-16
Hand release pushups 32-32-28-28
KB swings 53# 29-28-28-27
Air squats 48-49-49-58

Total - 505 One of the top 3 scores for the day!

Sport #2
  • Gymnastics
  • 02m

5 muscle ups after the WOD

  • Calories out: 2892 From lifestyle:2691, From activities:201
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 9 Overall Workout: 4

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

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