U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 80F
  • Temp: 81F
  • Hum: 84%
  • W: 6mph WSW
WEDNESDAY
Moderate or heavy rain shower
High 92F
Low 80F
THURSDAY
Torrential rain shower
High 92F
Low 81F
FRIDAY
Patchy rain nearby
High 92F
Low 81F
SATURDAY
Patchy rain nearby
High 91F
Low 82F

Saturday - December 7

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

Warmup run.

Sport
  • Crossfit
  • 23m 08s

This was the Pride RX social WOD at Jaco CrossFit in Boca Raton.

Teams of 2:
50 thrusters each, empty bar
Load up bar with 2 45# plates while one partner holds bar
Walk 400m with 135# bar
50 situps each
Walk 400m with bar
50 pushups each
Unload and put bar away
100 pullups combined

  • Calories out: 2872 From lifestyle:2656, From activities:216

Friday - December 6

Run
  • 08m 42s
  • 1.00 miles
  • 08m 41s /Mi

Post-WOD cooldown jog. Easy effort.

Sport
  • Crossfit
  • 13m 35s

WOD:
Double benchmark
FRAN meets GRACE

21-15-9 thrusters (95#)
Add weight to bar
30 clean and jerks (135#)

Fran - 5:25 (HUGE PR!!! My last Fran was 7:34, I took 2:09 off my previous PR)
Transition - 0:35
Grace - 7:35 (Another sizeable PR, my last Grace was 8:33, and that was on its own, not after doing Fran prior to it)

  • Calories out: 2907 From lifestyle:2694, From activities:213
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 RHR: 51 Hours slept: 9 Overall Workout: 5

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

Q's Training Log


 December 2013 
SunMonTueWedThuFriSat
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • January's totals
  • December's totals
  • 2014 totals
  • 2013 totals