U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 90FLow 81F
  • Temp: 82F
  • Hum: 74%
  • W: 9mph SE
WEDNESDAY
Patchy rain nearby
High 87F
Low 76F
THURSDAY
Patchy rain nearby
High 91F
Low 82F
FRIDAY
Patchy rain nearby
High 91F
Low 82F
SATURDAY
Patchy rain nearby
High 92F
Low 78F

Thursday - December 19

Run #1
  • 01m 46s
  • 0.25 miles
  • 07m 04s /Mi

Felt really strong and fast today for the warmup.

Run #2
  • 01m 36s
  • 0.25 miles
  • 06m 24s /Mi

Drills and 200m sprint.

Run #3
  • 07m 50s
  • 1.25 miles
  • 06m 16s /Mi

CrossFit WOD run splits. 5 x 400m

Sport
  • Crossfit
  • 16m 42s

Today's WOD was awesome...I love the running WODs...track day is my fave!!

WOD:
5 rounds for time of-
Run 400m
10 burpees
15 KB swings 53#
Rest 1 min

After the second round I was so winded that I wasn't sure I'd get thru it all...but weirdly enough it got easier as the rounds went by! I finished every round unbroken...no resting except for the prescribed 1 minute rests between rounds. SWEET!!

  • Calories out: 3007 From lifestyle:2689, From activities:318
  • Health data: Sleep: 3 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Wednesday - December 18

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

WARMUP:
Run 400m

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats
    7
    1
    15
    45
    215

Today's SWOD was interesting...never done this rep-setup before.

5-3-1-2-2 at 65, 75, 90, 85, 85 percent of 1 rep max.

Loads were 145, 170, 215, 200, 200

Good stuff, and the 1 rep set was lighter than I think I could have gone.

Sport #1
  • Crossfit
  • 05m

Not for time...2 rounds of-
15 hang snatch 45#
15 back squats 45#
5 toes to rope

Sport #2
  • Crossfit
  • 14m 34s

WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
Power snatch 95#
Knees to elbows
Burpee over bar

I actually enjoyed this...it was hard during the 2 first rounds but it got easier after getting to the 6-rep round. Good stuff.

  • Calories out: 2932 From lifestyle:2673, From activities:260
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

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

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

Upcoming races

Totals

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