U N B R O K E N

Boynton Beach,FL 
Today
Partly Cloudy High 93FLow 78F
  • Temp: 79F
  • Hum: 89%
  • W: 0mph N
WEDNESDAY
Sunny
High 89F
Low 79F
THURSDAY
Sunny
High 91F
Low 79F
FRIDAY
Sunny
High 93F
Low 78F
SATURDAY
Moderate or heavy rain shower
High 91F
Low 75F

Wednesday - June 19

REST DAY!!!  Did nothing at all.  It was great.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 11

Tuesday - June 18

Run
  • 03m 22s
  • 0.50 miles
  • 06m 43s /Mi

Run split during the WOD. DAMN IT'S HOT!!! 100 degree heat index here today.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    1
    40
    40
    135
    135

Power cleans during the WOD.
Note: I seriously doubt that 20 minutes of CrossFit only nets me 165 calories. 40 power cleans is probably 200 calories by itself!! SHEESH.

Sport
  • Crossfit
  • 20m 22s

HOLY FUCK. Yeah, that's right. I said the EFF word. I nearly passed out during this.

For time:
Run 800m
40 power cleans (from the floor) 135#
40 hand release pushups
40 ab-mat situps
40 box jumps, games standard (full hip extension on box) 24"
40 pullups
80 double unders
20:22 RX Yeah baby. 40 power cleans at 135...the (mini) beast is back!!

I was SO GASSED by the DU's that I barely got 5 at a time before almost falling over. FUCK. Yep...said it again.

My weight and bodyfat have increased over the last week...I wasn't eating right, and I wasn't eating at the right times.  I need to be better about that.  I will go get some protein shakes at Target today and start having my high-protein snacks again.  Just need to make sure I keep on top of that.  I've been letting myself have way too much sugar and gluten lately.  I don't feel tight. Even though I'm getting stronger and more fit, I have to stick to the program.

  • Calories out: 2897 From lifestyle:2649, From activities:248
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 9.5

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

Q's Training Log


 June 2013 
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