U N B R O K E N

Boynton Beach,FL 
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Monday - June 24

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    10
    1
    10
    155
    155
  • SHOULDERS - Power Cleans
    1
    14
    14
    155
    155

Power Cleans: This is how many times I actually had to pick up the bar from the floor in ten rounds to complete the front squat WOD.

Front Squats: 45 reps total in the WOD. 10 rounds. 10-9-8-7-6-5-4-3-2-1 reps. All at 155#

Sport #1
  • Crossfit
  • 35m

WU:
50 jumprope
40 walking lunges
10 hang cleans 45#
10 power cleans 45#

Build bar to 155...
5 power cleans @ 45
3 power cleans @ 135
1 power clean @ 155

Practice double unders

WOD:
10-9-8-7-6-5-4-3-2-1 reps of
Front squats 155# (RX was 185#)
**25 double unders after each set of FS
16:23

Man, this was a tough one. The first set of front squats wasn't too bad, but the rest were hell! And my legs did NOT wanna DU after the first set. I did manage to do the first three sets of DU's unbroken, but after that I kept switching from DU to SU on and off to make the rep count. I was TIRED!!! The last 2 rounds were unbroken.

Sport #2
  • Stretching
  • 13m

Lots of shoulder stretching and hip opening mobility movements today. I should have foam-rolled before class though.

I think I may be coming down with a cold.  Been sneezing today and I've awakened with a sore throat the past two days.

 

Today I felt a little unbalanced in class, I hit myself in the chest with a 155# barbell during one of the power cleans and it HURTS.  This is one of those times I wish I had the kind of chest that met in the middle...my pecs are separated by about a thumb's width of sternum. 

I can't take a full breath without feeling pain.  OUCH.

  • Calories out: 3026 From lifestyle:2640, From activities:386
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 4

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

Q's Training Log


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