Rest day.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 2 Hours slept: 9
Run
  • 03m 45s
  • 0.50 miles
  • 07m 30s /Mi

800m run during the WOD.

Sport
  • Crossfit
  • 30m 17s

A WOD of my own creation today.
I felt like a chipper this morning.
1000m row
25 pushups
15 toes to bar
10 burpees
10 ring pullups (strict)
30 situps
2 rope climbs
10 hang cleans 95#
5 hang snatches 95#
800m run
5 hang snatches 95#
10 hang cleans 95#
2 rope climbs
30 situps
10 ring pullups
15 toes to bar
25 pushups
1000m row

  • Calories out: 2975 From lifestyle:2672, From activities:303
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4
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
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
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

Q's Training Log


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