U N B R O K E N

Boynton Beach,FL 
Today
Patchy rain nearby High 90FLow 82F
  • Temp: 88F
  • Hum: 63%
  • W: 11mph SSW
FRIDAY
Sunny
High 91F
Low 82F
SATURDAY
Patchy rain nearby
High 90F
Low 78F
SUNDAY
Light rain shower
High 90F
Low 78F
MONDAY
Sunny
High 90F
Low 76F

Sunday - June 23

Run
  • 49m 46s
  • 6.33 miles
  • 07m 51s /Mi

Just ran with no Garmin, no timer on my wrist. Tried to "guess" a 5K route and then reverse it. I was just a tad off, but not by much. And my pace was good, given the fact that it was 85 degrees, super humid, and there was a stiff headwind on the way back. In fact, three minutes after I was done, a storm popped up and the wind got crazy...and the rain was nuts. I was in the car by then. Could have used a nice rain soaked cooldown.

  • Calories out: 3329 From lifestyle:2635, From activities:694

Saturday - June 22

Run
  • 02m 42s
  • 0.35 miles
  • 07m 45s /Mi

3 x 200m runs with 45# sandbag on my back

Strength
  • 04m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    3
    9
    21
    225
    225

SUCCESS!!

Sport #1
  • Crossfit
  • 09m 01s

WOD:
21-15-9 reps, for time, of:
225# deadlift
Box jumps 24"

(200m run with 45# sandbag after each round)

I was thrilled to find out that the DLs weren't as hard as I remember them...so YAY...my strength is really improving. I remember doing "Linda" with 225# and not being able to stand up or sit down without awesome pain for days after. NOT ANYMORE!!

Again, I beat the big boys at RX weight. SWEET!!

Sport #2
  • Rowing
  • 04m 02s

1000m warmup row...good speed with low effort! :)

  • Calories out: 2826 From lifestyle:2660, From activities:166

Friday - June 21

Run
  • 04m 48s
  • 0.75 miles
  • 06m 24s /Mi

Helen run splits...holy crap I felt awesome during these...the last one really made me huff, the humidity was unreal, but I really pushed hard and kicked some butt here today!

Sport #1
  • Crossfit
  • 09m 25s

"Helen"
3 rounds for time of-
Run 400m
21 KB swings (1.5pood)
12 pullups

AS RX!!! 9:25...so far second place out of the two classes at the box...I will keep looking to see what the times are today. I'm interested to see, since this is a benchmark CF workout that gauges overall fitness.

Sport #2
  • Crossfit
  • 04m

Light warmup.
3 rounds, NOT for time, of-
8 deadlifts (115#)
8 ring rows

Did this very slowly, concentrate on form and stretching the hamstrings and shoulders while I moved.

Sport #3
  • Stretching
  • 10m

Foam roller, hamstring and posterior chain stretching. A little bit of arm/chest/delt stretching as well, but mostly low back and legs. Needed this today to get thru the WOD.

  • Calories out: 2870 From lifestyle:2658, From activities:213
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 5

Thursday - June 20

Bike
  • 32m 01s
  • 9.24 miles
  • 17.32 Mi/hr

Rode from home to the box for the workout, and then from the box to the bike shop. Very humid and breezy. UGH.

Sport #1
  • Crossfit
  • 51m

WU:
2 rounds of-
3 walk the floors
10 kb swings 44#
10 jumping squats
10 hollow rocks

SWOD:
EMOM7-
2 clean and jerk 115# (RX was 80% of 1RM which would have been 145, but I decided it was better to not to go heavy today, my shoulder was really hurting me)

WOD:
3RFT-
15 push jerk 95# (RX 135)
200m KB carry 53# (RX 70)

I didn't RX the WOD either. My shoulder really was keeping me from extending all the way so heavy weights were out of the question.

Today I didn't do any RX weights.

Sport #2
  • Stretching
  • 11m

Mostly hips and shoulders...this is where I realized my right shoulder was giving me problems.

  • Calories out: 3465 From lifestyle:2614, From activities:851

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

Q's Training Log


 June 2013 
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