U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 80F
  • Temp: 77F
  • Hum: 94%
  • W: 6mph SW
FRIDAY
Partly Cloudy
High 91F
Low 77F
SATURDAY
Partly Cloudy
High 90F
Low 74F
SUNDAY
Partly Cloudy
High 82F
Low 75F
MONDAY
Partly Cloudy
High 83F
Low 77F

Saturday - December 21

Bike #1
  • 24m 50s
  • 6.22 miles
  • 15.03 Mi/hr

What a windy ride to the gym today. UGH.

Run #1
  • 11m 53s
  • 1.50 miles
  • 07m 55s /Mi

CrossFit run splits, average speed. The first few were fast...the last few were stupid slow.
12 x 200 during the WOD.

Run #2
  • 09m 36s
  • 1.00 miles
  • 09m 35s /Mi

Slow 1 mile run after class to cool down.

Bike #2
  • 07m 12s
  • 1.90 miles
  • 15.83 Mi/hr

From the box to the shop.

Sport
  • Crossfit
  • 47m 59s

EPIC WOD...
"The 12 WODs of Christmas"

I'm writing it out as it makes more of an impact to see it all written out instead of a list of exercises and an explanation of how to do it...

1. 200m run
2. 2 squat cleans 135#, 200m run
3. 3 push jerks 135#, 2 squat cleans 135#, 200m run
4. 4 burpee over bar, 3 push jerks 135#, 2 squat cleans 135#, 200m run
5. 5 handstand pushups, 4 burpee over bar, 3 push jerks 135#, 2 squat cleans 135#, 200m run
6. 6 pullups, 5 handstand pushups, 4 burpee over bar, 3 push jerks 135#, 2 squat cleans 135#, 200m run
7. 7 box jumps 24", 6 pullups, 5 handstand pushups, 4 burpee over bar, 3 push jerks 135#, 2 squat cleans 135#, 200m run
8. 8 toes to bar, 7 box jumps 24", 6 pullups, 5 handstand pushups, 4 burpee over bar, 3 push jerks 135#, 2 squat cleans 135#, 200m run
9. 9 deadlifts 135#, 8 toes to bar, 7 box jumps 24", 6 pullups, 5 handstand pushups, 4 burpee over bar, 3 push jerks 135#, 2 squat cleans 135#, 200m run
10. 10 overhead plate walking lunges 45#, 9 deadlifts 135#, 8 toes to bar, 7 box jumps 24", 6 pullups, 5 handstand pushups, 4 burpee over bar, 3 push jerks 135#, 2 squat cleans 135#, 200m run
11. 11 kettlebell swings 53#, 10 overhead plate walking lunges 45#, 9 deadlifts 135#, 8 toes to bar, 7 box jumps 24", 6 pullups, 5 handstand pushups, 4 burpee over bar, 3 push jerks 135#, 2 squat cleans 135#, 200m run
12. 12 alternating kettlebell snatches 53#, 11 kettlebell swings 53#, 10 overhead plate walking lunges 45#, 9 deadlifts 135#, 8 toes to bar, 7 box jumps 24", 6 pullups, 5 handstand pushups, 4 burpee over bar, 3 push jerks 135#, 2 squat cleans 135#, 200m run

Can I just tell you how much fun this was??? Holy crap...so awesome.
So hard and so time consuming but so much enjoyment. I love epic WODs.

  • Calories out: 3619 From lifestyle:2616, From activities:1003
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Friday - December 20

Run
  • 01m 57s
  • 0.25 miles
  • 07m 47s /Mi

So much slower today.

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Medium Grip, Pronated
    6
    5
    5
    20
    20
  • LEGS - Front Squats
    6
    2
    2
    145
    145
  • SHOULDERS - Power Cleans
    6
    2
    2
    145
    145

EMOM 12:
Odd minutes - 2 power cleans 145#, 2 front squats 145#
Even minutes - 5 weighted strict pullups

Sport
  • Crossfit
  • 08m

AMRAP 8:
8 hang cleans 95#
8 front rack lunges 95#
8 push jerks 95#
8 pullups

I got thru 4 rounds and 6 hang cleans in the next round.
Score - 4+6 RX

  • Calories out: 2826 From lifestyle:2658, From activities:168

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

Q's Training Log


 December 2013 
SunMonTueWedThuFriSat
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
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