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
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
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

Q's Training Log


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