U N B R O K E N

Boynton Beach,FL 
Today
Patchy rain nearby High 87FLow 81F
  • Temp: 79F
  • Hum: 89%
  • W: 4mph W
SUNDAY
Sunny
High 92F
Low 81F
MONDAY
Sunny
High 89F
Low 80F
TUESDAY
Sunny
High 89F
Low 76F
WEDNESDAY
Sunny
High 93F
Low 80F

Monday - December 23

OMG day from hell at work!! No workout today, I could not get away from work. 11 hour day...UGH!!!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

Sunday - December 22

Today will be my rest day since I'm gonna try to go to the 7am class tomorrow.  Tuesday and Wednesday will be off days since we'll be away.

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 8

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

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