U N B R O K E N

Boynton Beach,FL 
Today
Patchy rain nearby High 92FLow 83F
  • Temp: 81F
  • Hum: 79%
  • W: 4mph N
SATURDAY
Sunny
High 91F
Low 83F
SUNDAY
Patchy rain nearby
High 92F
Low 82F
MONDAY
Patchy rain nearby
High 92F
Low 82F
TUESDAY
Patchy rain nearby
High 92F
Low 81F

Tuesday - December 17

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

Warmup 400m run before class.

Run #2
  • 06m 02s
  • 0.75 miles
  • 08m 02s /Mi

CrossFit run splits. OUCH...sooooooo sloooooooowwwwww...

Sport #1
  • Crossfit
  • 06m 03s

Warmup WOD, not for time, 60% effort.

100m sled push 90#
1 rope climb
10 good mornings 45#
20 KB swings
40 double unders

Yay my dubs are getting so much easier and more efficient finally!

Sport #2
  • Crossfit
  • 16m 43s

WOD:
21 deadlifts 225#
21 box jumps 24"
Run 400m
Rest 3min
15 deadlifts 275#
15 box jumps
Run 400
Rest 3min
9 deadlifts 295#
9 box jumps
Run 400

I LOVE DEADLIFT DAY!!

  • Calories out: 2963 From lifestyle:2675, From activities:288
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Monday - December 16

Today is gonna be a full-on rest day.  Other than being at work, I'm not gonna do anything strenuous.  This past weekend was quite exhausting with all the workouts, rides, events, and running around like a maniac.  Plus, Brian is sick, and I don't wanna get his cold so I'm gonna keep myself as healthy as possible.  No running myself down.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 12

Sunday - December 15

Bike
  • 1h 22m 42s
  • 23.40 miles
  • 17.00 Mi/hr

Shop ride with Rod and a couple of customers who'd never ridden in a group before. They did pretty well other than speeding up when they got to the front of the paceline. We'll break them of that. :)

Sport
  • Stretching
  • 35m

LOTS of mobility stuff...I couldn't even lift an empty bar after the ride and the lack of sleep the night before. TIRED.

  • Calories out: 3824 From lifestyle:2670, From activities:1154
  • Health data: Sleep: 1 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 4 Overall Workout: 4

Saturday - December 14

Bike #1
  • 24m 12s
  • 6.22 miles
  • 15.42 Mi/hr

Ride to the box on my single speed.

Run
  • 03m 40s
  • 0.50 miles
  • 07m 19s /Mi

800m run at the beginning of the WOD.

Bike #2
  • 06m 45s
  • 1.90 miles
  • 16.89 Mi/hr

From the box to the shop.

Sport
  • Crossfit
  • 35m 09s

Today's WOD was insane.
Teams of 2 - Except for run and double unders, all exercises are alternating...one person does reps while other does isometrics and then switch.

Run 800m together

100 burpee wall balls
Plank hold

100 pullups
45# plate hold overhead

100 KB swings (53#)
Handstand hold

100 push press (95#)
Squat hold

200 double unders (100 each, working together)

Did this workout with a guy who I usually wouldn't work with but he was a good partner. A little stronger than I am but I have more endurance. So we did pretty well as a team.

  • Calories out: 3367 From lifestyle:2677, From activities:691
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 7 Overall Workout: 4

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

Q's Training Log


 December 2013 
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