U N B R O K E N

Boynton Beach,FL 
Today
Torrential rain shower High 92FLow 82F
  • Temp: 82F
  • Hum: 74%
  • W: 9mph E
TUESDAY
Patchy rain nearby
High 91F
Low 81F
WEDNESDAY
Sunny
High 91F
Low 82F
THURSDAY
Sunny
High 90F
Low 82F
FRIDAY
Patchy rain nearby
High 90F
Low 82F

Friday - December 13

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

Warmup 400m.

Strength
  • 08m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    8
    2
    2
    160
    160

SWOD:
EMOM 8
2 squat cleans @ 80% 1RM

My 1RM squat clean is currently 200# so I used 160# for this part of the workout. My first 2 or 3 sets weren't wonderful. But the rest of the workout was really good...I got all the way down on the last 4 sets without a problem. :)

Sport #1
  • Crossfit
  • 09m 58s

WOD:
3 rounds for time-
5 Curtis P's 95#
10 burpee box jumps
15 toes to bar

Curtis P's are...1 hang squat clean, 1 rack lunge left, 1 rack lunge right, 1 push press.

I did the first set of Curtis P's unbroken, and finished the rest of the first round unbroken as well. In round 2, I had to do the CP's at 2-2-1 and the TTB's in 10-5. The third round saw CP's in singles and the TTB's 9-6. But I finished in under 10 minutes. The superstars finished in under 8 minutes but no one else finished under 10. I was pretty happy.

Sport #2
  • Gymnastics
  • 02m

5 muscle ups after the WOD

  • Calories out: 2842 From lifestyle:2683, From activities:160
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

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

Q's Training Log


 December 2013 
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