Bike #1
  • 24m 31s
  • 6.22 miles
  • 15.22 Mi/hr

Very windy on the way to the gym.

Run
  • 14m 17s
  • 2.00 miles
  • 07m 08s /Mi

CrossFit run splits.
2 x 1 mile.

Bike #2
  • 06m 22s
  • 1.95 miles
  • 18.38 Mi/hr

Tailwind. :)

Sport
  • Crossfit
  • 29m 58s

MURPH!!!

It was time to PR this WOD. It had been 7 months since my last Murph.

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

My first mile was sub 7, but the second was over 730...unlike last time I did this workout, I was slow on the second run...but I was WAY faster on the exercises. This was a 29 second PR.

  • Calories out: 3382 From lifestyle:2607, From activities:776
Bike #1
  • 07m 20s
  • 1.91 miles
  • 15.63 Mi/hr

Ride to the gym from work.

Bike #2
  • 06m 22s
  • 1.92 miles
  • 18.09 Mi/hr

Ride back to work from the gym.

Sport #1
  • Crossfit
  • 15m 52s

WOD:
10-8-6-4-2-4-6-8-10 reps of-
Alternating one handed DB snatch 40#
Handstand pushups
Burpees

I did 58 handstand pushups today!! WOOT! This was a pretty tough workout. The HSPUs got really tough in the last three rounds.

Sport #2
  • Rowing
  • 03m 54s

1000m row for time.

  • Calories out: 2951 From lifestyle:2651, From activities:300
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 12 Overall Workout: 4
Run
  • 01m 53s
  • 0.25 miles
  • 07m 31s /Mi

Pre workout 400m

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    4
    2
    2
    115
    160
  • SHOULDERS - Push Press
    4
    2
    2
    115
    160

SWOD:
12 mins to find 2RM thruster
My previous PR was 155, improved it by 5 pounds today.

Sport
  • Crossfit
  • 18m 28s

WOD:
For time...

Buy in -
10 thrusters 135#

5 rounds of:
5 clean and jerks 135#
10 pullups
15 box jumps 24"

Cash out -
10 thrusters 135#

HOLY CRAP. This was really hard at the end...the last 10 thrusters took me almost 4 minutes to get thru. Frickin crazy.

  • Calories out: 2899 From lifestyle:2650, From activities:249
Sport
  • Walking
  • 7h 00m

We walked almost 12 miles around Epcot and Magic Kingdom. OUCH. MY FEET!!

  • Calories out: 3977 From lifestyle:2329, From activities:1648
Run #1
  • 01m 53s
  • 0.25 miles
  • 07m 31s /Mi

Warmup 400m before class.

Run #2
  • 09m 52s
  • 1.00 miles
  • 09m 52s /Mi

Post WOD easy cooldown jog with Greg.

Sport #1
  • Crossfit
  • 24m

"Christmas Eve 12/24/13"
AMRAP 24:
12 snatch 95#
24 situps
13 burpees
100m sandbag carry

This was actually kinda fun! The snatches got easier as the rounds went, my shoulders and back loosened up.
Score 5+2

Sport #2
  • Walking
  • 3h 00m

Probably more than this, but a good estimate of all the walking we did at Hollywood Studios.

  • Calories out: 3635 From lifestyle:2564, From activities:1070
  • Health data: Sleep: 3 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 6.5 Overall Workout: 4

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

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

Q's Training Log


 December 2013 
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