U N B R O K E N

Boynton Beach,FL 
Today
Moderate or heavy rain shower High 88FLow 77F
  • Temp: 77F
  • Hum: 89%
  • W: 4mph SW
SUNDAY
Sunny
High 91F
Low 80F
MONDAY
Torrential rain shower
High 90F
Low 80F
TUESDAY
Torrential rain shower
High 87F
Low 80F
WEDNESDAY
Light rain shower
High 87F
Low 80F

Sunday - June 2

Run
  • 1h 13m 30s
  • 9.14 miles
  • 08m 02s /Mi

Not as fast as last week, but damn what a horribly humid morning. Miserable. The run was great, but I had to hydrate MUCH more than last week, which slowed my pace. Still, at the end I wasn't worn out or too tired to continue as the case had been a month ago. So this is a success!

Sport
  • Trampoline
  • 1h 06m

Another hour of power! I learned to somersault and land on my feet today! I'm gonna keep practicing my flipping and tumbling! Should help with power in CF too.

  • Calories out: 3760 From lifestyle:2569, From activities:1191
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Saturday - June 1

Run
  • 02m 46s
  • 0.37 miles
  • 07m 25s /Mi

Warmup run of 400m
200m weighted sandbag run during the WOD

Sport #1
  • Crossfit
  • 07m

Warmup WOD
100m sled push (150#)
4 tire flips
50 squat jumps
OK, squat jumps after pushing a sled and doing tire flips...NOT FUN.

Sport #2
  • Crossfit
  • 11m 35s

WOD:
Do this ENTIRE progression for time...
A. 3 rounds of-
20 wall ball (20#)
10 power cleans from the floor (95#)

B. 200m sandbag carry (40#)

C. 3 rounds of-
10 thrusters (95#)
30 double unders

It took me 6 and a half minutes to get thru A, B, and the first 10 thrusters in C...and the remaining time (FIVE MINUTES!!) to get thru the rest of C. The last two rounds of C were CRAZY hard after doing the first part of the workout. I barely could do 2 thrusters at a time in round 2! Round 3, I think my first 5 reps were one at a time. OUCH!!

Scored pretty well though.

  • Calories out: 2869 From lifestyle:2679, From activities:190
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Friday - May 31

Run
  • 07m 42s
  • 1.00 miles
  • 07m 42s /Mi

400m in the warmup.
3 x 400 in the WOD.
My last run was in the 830 pace area...man, this WOD killed me!!

Bike
  • 13m 48s
  • 4.37 miles
  • 19.00 Mi/hr

Ride home from work. Good tailwind. :)

Sport #1
  • Chiropractic
  • 20m

CRAAAAAACK! Man did I need this. Made my back AND my neck (biggest problem right now) feel so much better.

Sport #2
  • Crossfit
  • 06m 37s

WOD1...easy effort, not for time...
20 wall ball (20#)
20 KB swing (53#) I did these as 4 x 5 reps, nice n easy.
20 hollow rocks
20 alternating pistols (held on to my toes to make them easier)
2 rope climbs (I effing LOVE climbing ropes now)

This was a great warmup...didn't hurt but really got my blood flowing!

Sport #3
  • Crossfit
  • 17m 52s

WOD:
3 RFT
Run 400m
5 wall climbs
10 alt KB snatch 53
15 box jumps 24
20 KB swings 53

17:52, first in the class (only 5 ppl), but 2nd only to the monster in the 9am class. Most people did it in 22 to 24 minutes.

Sport #4
  • Walking
  • 32m

2 mile walk from the box to the shop. Man, the humidity today is KILLER!

  • Calories out: 3329 From lifestyle:2608, From activities:721
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Thursday - May 30

Sport
  • Trampoline
  • 1h 02m

Holy crap what an awesome workout!!! An entire hour of jumping myself silly. Flips, 180's, traveling from square to square, bounding off the wall and going back...holy fun times Batman!! Drenched with sweat.

No CF today. Taking a client to a trampoline place today so that'll be my workout.

  • Calories out: 2837 From lifestyle:2614, From activities:223
  • Health data: Sleep: 5 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 11 Overall Workout: 5

Wednesday - May 29

Sport #1
  • Crossfit
  • 20m

Front squats, 20 min to work up to 1RM or as close as possible.
I wound up at 195#, I failed at 215 and didn't have time to go back down to 205 to try and tie my PR.

Sport #2
  • Crossfit
  • 12m 20s

WOD today was 5RFT of:
5 - 155# hang clean
7 - 155# front squat
9 toes to bar
21 double unders
I did this workout at 135#, 155 was way to heavy for me after the front squats.
The only guy in class who did it as RX beat me by about 40 seconds...MONSTA!!!

Sport #3
  • Stretching
  • 10m

Shoulder and hip opening stretches today. Bands and PVC.

  • Calories out: 2958 From lifestyle:2665, From activities:293
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Tuesday - May 28

Bike #1
  • 09m 24s
  • 2.03 miles
  • 12.77 Mi/hr

Damn windy...good thing I only had to ride from the shop (Brian drove me from home) to the box.

Bike #2
  • 06m 37s
  • 2.03 miles
  • 18.41 Mi/hr

TAILWIND!!! Rode from the box to the shop. Hopefully the wind will continue to blow from the east so when I ride home later I'll have more tailwind.

Sport #1
  • Crossfit
  • 45m

A. Snatch pull 5 x 3 @90% 1RM snatch.
After stretching/mobility, we took about 15 minutes to work up to a heavy snatch pull weight. No full snatches here, just start from floor, first pull, second pull, shrug, and back to start. I wound up at 105 for 5 sets of 3.

B. AMRAP 12
8 power snatch (from floor) (95#)
8 burpee over bar
18 walking lunges (back knee touches floor)
RX. I got 5 rounds plus 8 snatches and 3 burpees for a total of 5+11. Highest in class but someone at the 7am got 6+10 and another got 6+1.

C. Farmer's carry 200m (2 x 53# KB)
Only done for completion not time. I was able to carry 106# for 125m before I had to put the KB's down for about 10 seconds and then pick them up again for the last 75m. Only had to rest once though, I'm good with that. I got thru more than half the carry before I had to rest.

Sport #2
  • Stretching
  • 15m

Shoulder and hip mobility and stretching today. Not a whole lot of intensity, but I was already sweating from the windy 2 mile bike ride, so it was nice to be able to move a bit here.

Sport #3
  • Walking
  • 32m

Walked a mile to lunch and a mile back to the shop after. If I was gonna eat pizza for lunch, I'd better walk there and walk back to minimize the impact!!

  • Calories out: 3312 From lifestyle:2610, From activities:702
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 8 Overall Workout: 4

Monday - May 27

Run #1
  • 06m 14s
  • 1.00 miles
  • 06m 14s /Mi

First 1 mile split of Murph.

Run #2
  • 06m 52s
  • 1.00 miles
  • 06m 52s /Mi

Second 1 mile split of Murph.

Sport
  • Crossfit
  • 30m 57s

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run.

I killed it!!! Out of 25 or so people, I not only came in first, but I beat everyone by about 6minutes!! I've been slacking in my speed and performance for a long time, but today I really did what I came to do, and that was KILL THIS WORKOUT!!! Now, let's see if my time holds up at the 10am session.

  • Calories out: 3107 From lifestyle:2649, From activities:459
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 5

Q's Training Log


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