U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 90FLow 81F
  • Temp: 75F
  • Hum: 94%
  • W: 6mph SSW
MONDAY
Moderate or heavy rain shower
High 90F
Low 81F
TUESDAY
Moderate or heavy rain shower
High 87F
Low 81F
WEDNESDAY
Light rain shower
High 89F
Low 81F
THURSDAY
Sunny
High 88F
Low 81F

Tuesday - June 4

Sport #1
  • Crossfit
  • 45m

A. 2 rounds, not for time, of
12 KB swings (53)
8 Kang squats (45)

B. EMOM 8
3 full squat cleans at 65% of 1RM squat clean

My 1RM on the squat clean currently sits at 170#, so I chose 105# for this part of the workout.
My balance was off today, my first couple rounds weren't so great, but by the end my form was much better. It's cool when you just FEEL that your rep was right. Pull, touch hips, pop hips out, shrug, catch!! Awesome.

C. For time:
10-8-6-4-2 power cleans (135)
50-40-30-20-10 double unders

7:56
I was nowhere near where I should have been on this one. I did it as RX, but man, my DU's were crappy. Only my last set was unbroken. I didn't expect to do 50 unbroken after everything I'd been doing, but damn, even my 20 was done 10-5-5...UGH. VERY TIRED TODAY. I'm happy that I did the 135# power cleans though...my strength has been increasing at a good pace!

Sport #2
  • Rowing
  • 02m 11s

CrossFit warmup was a 500m row. Normally, when I have plenty of energy, I can easily hit 1:45 at a less-than-maximal effort in a simple 500m row. Today, I really struggled just to keep it under 2:15. I'm tired.

Sport #3
  • Stretching
  • 15m

OMG soooooo much stretching today...but I really needed it...my body is EXTREMELY tired.

I think I'm gonna need an ark to travel around next week.  It's been raining for a solid week here and this stupid depression/storm/whatever is not going anywhere for at least another 5 days, and will dump another 7-10 inches of rain on us over the next week or so. 

Complaint:  OUCH my arms!!!  I think I need a forearm brace...I'm getting tennis elbow like mad from all the Oly lifting at the gym.  It hurts so bad sometimes that I actually think I might cry.  Yes...cry, like a little child.  While I am THRILLED with the fact that I push-jerked 135# for 24 reps yesterday, I am hurting myself!  I need a rest day.  So...depending on what the WOD is tomorrow, I might take tomorrow off from CF instead of Thursday. We'll see.

  • Calories out: 3068 From lifestyle:2641, From activities:427
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 8 Overall Workout: 4

Monday - June 3

Sport #1
  • Crossfit
  • 35m

WU:
2 rounds (not for time)
12 wallballs 20#
12 good mornings 45#bar

SWOD
5-5-3-max-3-5-5 reps of shoulder press, increasing weight to 85% 1RM on max reps round
5 @ 65
5 @ 85
3 @ 95
max @ 115 (got 3)
3 @ 85
5 @ 75
5 @ 65

This was a good strength WOD, I really didn't think I'd get even 3 at 115#...I guess my shoulders are getting strong again...yay!

WOD:
AMRAP 8
15 abmat sitps
10 box jumps 24"
8 push jerks 135#
I did NOT think I'd be doing RX on this one. I figured 135 would just be too much to rep out with. But I practiced with it before we started the WOD, did 2 clean reps back to back and didn't feel like I would die, it wasn't max effort for those 2 reps. So I kept it.
Got 3 full rounds, and got all the way to the 3rd rep on the push jerks before time ran out. 3+28 final score.

Sport #2
  • Stretching
  • 05m

Very simple stretches today. Pass-overs, hip stretches, pigeon stretches. Nothing strenuous.

  • Calories out: 2954 From lifestyle:2651, From activities:303
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4

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

Q's Training Log


 June 2013 
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