U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 75F
  • Temp: 75F
  • Hum: 100%
  • W: 4mph S
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

Tuesday - December 3

Bike #1
  • 26m 10s
  • 7.18 miles
  • 16.46 Mi/hr

From home to the box. It was very windy out there today.

Bike #2
  • 07m 02s
  • 2.01 miles
  • 17.15 Mi/hr

From the box to the shop to drop something off.

Bike #3
  • 16m 15s
  • 4.51 miles
  • 16.65 Mi/hr

From the shop back to home. As much as I had a tailwind, it didn't matter, as my legs were just toast from the WOD.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    5
    1
    3
    145
    200

5 sets to find a 3RM front squat. New PR at 195#.

Sport
  • Crossfit
  • 12m 38s

WOD:
40-30-20-10 reps of
Box jumps 24"
Situps
Push press 75#

This was a great WOD...I am getting much better at the box jumps now that my legs are getting stronger.

  • Calories out: 3448 From lifestyle:2637, From activities:812
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Monday - December 2

Welcome to retail holiday shopping. NO workout today cuz I couldn't even get 5 minutes away from the shop to eat, nevermind an hour to work out. :(

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9

Sunday - December 1

Run
  • 08m
  • 1.00 miles
  • 08m /Mi

CrossFit run splits.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Vertical Jumps
    1
    15
    15
    160
    160

Box jumps. Max height. Got to 36". I'm a bit disappointed since I've ben doing 36" box jumps for over a year. Couldn't get to 38". :{

Sport
  • Crossfit
  • 22m 27s

4 RFT:
5 burpees
10 power cleans 115#
20 thrusters 30#
30 double unders
400m run

I was really hoping to get under 22 minutes on this one. That'd be sub 5:30 per round. I was there until the last run...then I just couldn't run anymore and I had to walk. UGH.

  • Calories out: 3098 From lifestyle:2627, From activities:471

Saturday - November 30

Rest day today.  Work was insane yesterday...I ran around like crazy for 10 hours.  Another busy retail day today so I'll be on my feet all day for another 8 hours. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 10

Friday - November 29

Run
  • 05m 33s
  • 0.75 miles
  • 07m 25s /Mi

CrossFit run splits.
400m warmup run
2 x 400 in the WOD

Sport
  • Crossfit
  • 12m 43s

WOD:
Run 400m
20 pullups
10 cleans 135#
15 pullups
15 cleans 135#
10 pullups
20 cleans 135#
Run 400m

This was way harder than it looked.

  • Calories out: 2879 From lifestyle:2697, From activities:182
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Thursday - November 28

Run
  • 1h 17m 42s
  • 9.30 miles
  • 08m 21s /Mi

First long run in a LONG time!!

  • Calories out: 3663 From lifestyle:2647, From activities:1016
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Wednesday - November 27

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats
    6
    1
    5
    165
    200
Sport
  • Crossfit
  • 15m 20s

WOD:
5 RFT-
8 front squats 155#
8 HSPU
200m run

OMG...OK the front squats were my limiting factor because my hips were in such bad shape. But even the HSPU's became hard in round 4 and I had to do them one at a time. My shoulders were TIRED!!!

This took longer than I wanted it to. :(

  • Calories out: 2868 From lifestyle:2652, From activities:217

Q's Training Log


 December 2013 
SunMonTueWedThuFriSat
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15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 

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