Boynton Beach,FL 
Patchy rain nearby High 93FLow 81F
  • Temp: 88F
  • Hum: 66%
  • W: 6mph SW
Patchy rain nearby
High 91F
Low 82F
Patchy rain nearby
High 91F
Low 82F
Patchy rain nearby
High 90F
Low 78F
Patchy light rain in area with thunder
High 91F
Low 78F

Saturday - June 15

  • 05m 24s
  • 0.75 miles
  • 07m 12s /Mi

CrossFit run splits.
400m warmup
2 x 400 during the WOD

  • Crossfit
  • 18m 22s

Crazy ass TEAM WOD today.
Partnered with Bri of course...he did pretty awesome.

For time, one person works at a time, except runs:
100 dubs (2:1 singles)
80 hand release pushups
400m run (together)
80 toes to bar
80 squat jumps
80 shoulder to overhead (75)
400m run

Here's how it went down.
I did 25 dubs, Bri did 50 singles, then we repeated it.
I did 10 pushups, he did 10, and we did that til we got to 80.
For the run, I ran fast and Bri jogged so I could get back first and rest before starting the T2B.
The T2B took us a while, it was probably the hardest exercise. We just switched off when we got tired. It was a tough one.
Squat jumps were pretty easy, each of us did 20 at a time.
Brian really attacked the STO with gusto! Push presses all the way. Great effort. I did 10-12 reps before resting and letting Bri do a bunch.
The last run was crazy hard. Bri started out walking, and I ran it. I wanted to get it over with fast. I finished at 18:22 and Bri came in at 19:04 which was our official score. Third place in the class out of 11 teams. NOT BAD!!! Yay Bri for gutting it out on a hot day!!

CrossFit made me super energetic today!  I love doing partner WODs with Bri...they kick his ass, but they always make him feel better after.  He works SO hard.  He may never admit it, but he did awesome.

  • Calories out: 2876 From lifestyle:2650, From activities:226
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 10 Overall Workout: 4

Friday - June 14

  • 15m

3-3-3-3-3 reps (touch and go) power snatch, find 3 rep max

Sport #1
  • Crossfit
  • 08m 33s

75# power snatch, 75 reps

Sport #2
  • Rowing
  • 01m 57s

500m row before class

  • Calories out: 2827 From lifestyle:2661, From activities:166
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Thursday - June 13

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

Warmup splits. 2 x 200 easy.

Run #2
  • 04m 57s
  • 1.00 miles
  • 04m 57s /Mi

"Track" day at CFBB!!

E4MOM x 4
Run 400
Splits 117, 114, 114, 113
WOOHOO!! Negative splits with one even split!! SWEET!!! This is the best speed work I've done in MONTHS!!!

Sport #1
  • Crossfit
  • 07m 55s

VERY light WOD today...I wouldn't have done it if it was heavy, since this technically is my WOD day off. But it was a good endurance booster.

45# plate carry
15 thrusters (45#)
10 mountain climbers
I blew away EVERY other person that had done this workout so far in the day. I can't wait to see what the results are for the rest of the day! :)

Sport #2
  • Stretching
  • 11m

Lots of yoga type stretches today to get the legs and hips in gear for some sweet speedwork!!

  • Calories out: 2864 From lifestyle:2660, From activities:204
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 5

Wednesday - June 12

  • 15m


  • LEGS - Squats, Wide Stance

Going for 3-rep max today. This is a PR, since it should be 80% of my 1-rep max. Currently my 1RM on back squat is 225. 3 reps at 195 brings my 1RM to about 235 so I'm pretty happy!!

Sport #1
  • Chiropractic
  • 15m

My chiro makes me feel fresh and new. :)

Sport #2
  • Crossfit
  • 07m 26s

This time only for the WOD, the warmp and SWOD are listed separately.

Row 500

5-5-3-3-3-5-5 reps back squat, middle set of 3 go for 3RM.
Success! New 3RM PR!!

4 RFT:
20 wall ball (20#)
40 double unders
7:26. Fire breather Josh beat me by 2 minutes!! Others went faster but did not RX it. Good workout...I was pooped after! But...I felt energized...not completely tired...after a full month of RX CrossFit training, I've finally started to gain energy, not lose it, after a hard WOD!! YAY!!

Sport #3
  • Massage
  • 1h 00m

Damn I needed this tonight.

Sport #4
  • Rowing
  • 02m

Exactly 2 minutes of rowing for 500m today...and that was with the rower at Level 7. Could have definitely pushed harder but that was just the pre-class warmup.

Sport #5
  • Stretching
  • 10m

Shoulder and back stretches.

  • Calories out: 2945 From lifestyle:2598, From activities:347
  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 4 Hours slept: 8.5 Overall Workout: 4

Tuesday - June 11

  • 06m 42s
  • 1.00 miles
  • 06m 42s /Mi

Well the long runs are paying off. This little warmup run was not done with any huge efforts (there's a little hill at the end of it that takes a little ooomph, but that's it) and I finished first in the class. :)

Sport #1
  • Crossfit
  • 23m

5 minutes of going over the exercises.
3 shoulder press @ 45#
3 push press @ 45#
3 push jerk @ 45#
5 clean pulls @ 45#
5 hang clean pulls @ 45#
5 burpee box jumps
5 toes to bar

AMRAP 4 x 3
5 power clean and push jerk (155#)
7 burpee box jumps
9 toes to bar

3 minute rests between AMRAPs
Round 1 - 1+7
Round 2 - 1+4
Round 3 - 1+3

I was definitely last in the RX division but out of the three classes so far today, only 6 people RX'd the weight here so I'm pretty happy with that. I am getting stronger!!

Sport #2
  • Stretching
  • 20m

10 minutes of foam rolling. Then shoulder mobility, and hip opening stretches before class.

Today is the first day in a long time that I actually FEEL healthier than the day before.  Its been a gradual progression over the past few months and I definitely feel better than I did in March, but today I woke up and I felt much healthier than yesterday.  It's a good feeling to have. 

I can't wait to take my next 60 day picture in July, I think there's gonna be a hell of a difference.  I just have to watch my sweet tooth. 

OH YEAH...forgot this came!  I'm officially a CrossFit Trainer!!!

  • Calories out: 2972 From lifestyle:2628, From activities:344
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Monday - June 10

  • 09m 03s
  • 1.25 miles
  • 07m 15s /Mi

CrossFit run splits.
5 x 400 during the WOD

Bike #1
  • 16m 03s
  • 4.02 miles
  • 15.03 Mi/hr

UGH...HOT. Just a lunchtime ride from work to the box to give them my new debit card info, and then back...and I felt like I had just ridden in a rainstorm, for 50 miles...I was drenched. So much for working in non-sweaty clothes.

Bike #2
  • 15m 31s
  • 4.48 miles
  • 17.32 Mi/hr

Rather windy commute home from work.

  • Crossfit
  • 21m 27s

Holy crap...this was hard! I didn't think it'd be this hard but I had to lighten my weight after round 1.

I started at 115 for everything but I failed on rep 4 during the snatches, so I settled at 90 for the snatch and the OHS in all subsequent rounds, but kept the 115 for the DL's.

5 rounds for time:
5 deadlifts, 115#
5 hang snatch, 115# (90# in round 2 - 5)
5 overhead squat, 115# (90# in round 2 - 5)
Run 400m

Definitely a burner.

  • Calories out: 3279 From lifestyle:2618, From activities:660
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9.5 Overall Workout: 4

Sunday - June 9

  • 1h 24m 15s
  • 10.00 miles
  • 08m 25s /Mi

HOLY HUMIDITY!!! It was 84 degrees and 80% when I started and only got hotter as I went. There was a steady headwind on the way south, but on the way north it was behind me...and it wasn't one of those make-me-faster tailwinds...UGH.

By the time I was done, it was 86 degrees with 75% humidity, making it feel like 90. I never went out of my comfort zone so I didn't want to push hard. This pace wasn't great but I never struggled and there were ZERO hard efforts, no stopping to walk, no walking the last mile on the beach, no giving up. WOOT!

  • 15m 31s
  • -----
  • -----

  • Calories out: 3870 From lifestyle:2613, From activities:1257
  • Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Q's Training Log

 June 2013 
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



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