U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 89FLow 77F
  • Temp: 73F
  • Hum: 100%
  • W: 0mph N
SUNDAY
Partly Cloudy
High 89F
Low 75F
MONDAY
Moderate or heavy rain shower
High 83F
Low 78F
TUESDAY
Light rain
High 86F
Low 79F
WEDNESDAY
Moderate or heavy rain shower
High 88F
Low 79F

Monday - June 17

Run
  • 06m 21s
  • 0.88 miles
  • 07m 14s /Mi

Warmup 200m run
3 x 400 in the WOD

Strength
  • 13m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    5
    2
    2
    95
    155
  • SHOULDERS - Push Press
    5
    2
    2
    95
    155

These were actually a SWOD of thrusters.
Find 2RM in 5 rounds or less.

2 reps @ 95, 125, 135, 145, 155.
I almost failed at 155, so I didn't try 165 or even 160, cuz chances were that I probably wouldn't have gotten 2 reps. One maybe, but not two.

Sport #1
  • Crossfit
  • 10m

This 10 minutes includes the Warmup and the WOD...the SWOD is listed under strength.

Warmup:
2 rounds, not for time, of:
10 wall ball (20#)
10 front squats (45#)
10 push press (45#)

SWOD:
Find 2RM (see strength)

WOD:
3 rounds for time of:
7 thrusters (115#)
7 Russian swings (70#)
400m run
7:34

Good start to the day!! PR on my 2RM thruster (155) and a PR on my for-reps weight in a thruster-based WOD (115)!! Woot! Seems to me FRAN needs to make an appearance soon.

Sport #2
  • Stretching
  • 15m

A lot of hips and shoulders today...needed for the multitude of thrusters we were gonna do.

 I learned this week (again!! LOL) that rest really does my body good. Took yesterday completely off and today I PR'ed both my 2RM thruster (155#...I weigh about that much), and my for-reps weight in a thruster-based WOD (115#, the RX weight)! Even came in ahead of all but one of the heavy hitters at my box today! So psyched!! Been having some epicondylitis problems lately but today...NONE!! SWEET!!!

 

  • Calories out: 2925 From lifestyle:2632, From activities:293
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Sunday - June 16

Today NEEDED to be a rest day.  There was no way my body was letting me run even 3 miles much less 13.  I'll have to put that off til next week, it's just too hot and I'm too fatigued.  I spent most of today lounging by the pool and doing a few things around the house.  I refurb'd my garage box too.  Looks much better now.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 9

Saturday - June 15

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

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

Sport
  • 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

Strength
  • 15m

3-3-3-3-3 reps (touch and go) power snatch, find 3 rep max
75-95-105-115-125(fail)

Sport #1
  • Crossfit
  • 08m 33s

"Randy"
75# power snatch, 75 reps
8:33
OUCH!!!

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.

4RFT
45# plate carry
15 thrusters (45#)
10 mountain climbers
7:55
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

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats, Wide Stance
    7
    3
    5
    95
    195

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.

WU:
Row 500

SWOD:
5-5-3-3-3-5-5 reps back squat, middle set of 3 go for 3RM.
95-125-165-195-165-115-95
Success! New 3RM PR!!

WOD:
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

Run
  • 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

WU:
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

WOD:
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

Q's Training Log


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