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

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
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

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
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
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
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


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