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

Thursday - December 5

Run #1
  • 01m 52s
  • 0.25 miles
  • 07m 28s /Mi

Warmup 400 before the WOD

Run #2
  • 03m 22s
  • 0.50 miles
  • 06m 43s /Mi

First part of WOD 1.
800m sprint. First back. :)

Sport
  • Crossfit
  • 21m

WOD 1:
8 min on the clock
Run 800m then AMRAP dumbbell snatches (40#) with time remaining.
Run was 3:22 and I got 82 snatches with the remaining time. RX.

Rest 5 min

WOD 2:
AMRAP 8
50 double unders
40 wall balls
30 KB swings 53#
I got 1+40. This was INSANELY HARD.

  • Calories out: 2932 From lifestyle:2678, From activities:254
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 51 Hours slept: 9.5 Overall Workout: 4

Wednesday - December 4

Run #1
  • 02m
  • 0.25 miles
  • 08m /Mi

Warmup jogs...2 x 200.

Run #2
  • 02m 23s
  • 0.33 miles
  • 07m 15s /Mi

5 x 100

Sport #1
  • Crossfit
  • 10m

Warmup WOD:
With ONLY 70% effort, perform 2 rounds of:
Run 200m
Row 250m
3 skin the cats
3 wall walks

I love skin the cats...they really help my shoulder mobility. And I love working on the rings.

Sport #2
  • Crossfit
  • 12m

AMRAP 12:
7 deadlifts 225#
8 HSPU's
9 burpees
100m run

SO...the deadlifts were awesome today...my back is ummm...back...in order again. No pain this time. I didn't have any trouble stringing the HSPU's until round 3 where I started doing them 4 at a time. Other than that, I was pretty strong the whole time. I really liked this WOD.

5+3 was the score today. Pretty far up in the ranks today, where most of the scores were in the 3's and 4's. Greg got 6 and Jaci got 7 but they're superstars of course.

  • Calories out: 2922 From lifestyle:2678, From activities:244
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

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

Q's Training Log


 December 2013 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 

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