U N B R O K E N

Boynton Beach,FL 
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Tuesday - December 31

Run
  • 07m 07s
  • 1.00 miles
  • 07m 07s /Mi

CrossFit run splits. 2 x 800m

Sport
  • Crossfit
  • 13m 13s

Last WOD of 2013 and I finish in 13:13...LOL

2 rounds for time of:
Run 800m
40 push press 95#

Damn this was one tough workout.

  • Calories out: 2861 From lifestyle:2651, From activities:210

Monday - December 30

Sick again

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

Q's Training Log


 December 2013 
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