U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 79F
  • Temp: 75F
  • Hum: 100%
  • W: 0mph N
THURSDAY
Sunny
High 90F
Low 80F
FRIDAY
Patchy rain nearby
High 92F
Low 77F
SATURDAY
Thundery outbreaks in nearby
High 92F
Low 77F
SUNDAY
Patchy rain nearby
High 85F
Low 78F

Sunday - December 29

Sick.

Saturday - December 28

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

Friday - December 27

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

Thursday - December 26

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

Wednesday - December 25

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

Tuesday - December 24

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

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

Q's Training Log


 December 2013 
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