U N B R O K E N

Boynton Beach,FL 
Today
Torrential rain shower High 83FLow 81F
  • Temp: 84F
  • Hum: 66%
  • W: 12mph S
WEDNESDAY
Light rain shower
High 88F
Low 78F
THURSDAY
Patchy rain nearby
High 90F
Low 81F
FRIDAY
Light rain shower
High 89F
Low 81F
SATURDAY
Sunny
High 89F
Low 78F

Tuesday - June 25

Sport #1
  • Crossfit
  • 38m

WU:
Stretch and mobility

SWOD:
5 x 1 set of the following progression...
Hang snatch
Power snatch
Snatch
Catch in full squat on all three moves. Record heaviest successful set.
75, 95, 105, 115, 125F (So, 115 was my heaviest successful set)

3 snatches at weight recorded
I was pretty thrilled at this...full squat attained on all three reps! I believe this is a PR for my RX snatch.

WOD:
1. AMRAP 6:
12 alternating DB snatch (40#)
12 burpees
4 + 9

Rest 2 min

2. AMRAP 6:
8 pullups
12 box jumps (24")
I went RX+ on this with chest-to bar pullups and 30" box jumps!
4 + 9 again

Super thrilled with this last AMRAP...my FIRST EVER RX+!!!

Sport #2
  • Stretching
  • 11m

Mobility for hips and shoulders...definitely helped my soreness from yesterday.

  • Calories out: 2996 From lifestyle:2651, From activities:344
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 7.5 Overall Workout: 4

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

Q's Training Log


 June 2013 
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