U N B R O K E N

Boynton Beach,FL 
Today
Partly Cloudy High 81FLow 66F
  • Temp: 63F
  • Hum: 83%
  • W: 8mph NW
TUESDAY
Partly Cloudy
High 80F
Low 69F
WEDNESDAY
Sunny
High 86F
Low 73F
THURSDAY
Sunny
High 82F
Low 73F
FRIDAY
Sunny
High 85F
Low 74F

Tuesday - July 16

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Military BB
    1
    10
    10
    45
    45
  • SHOULDERS - Power Cleans
    1
    1
    1
    175
    175
  • SHOULDERS - Power Jerk
    7
    1
    3
    95
    175

WU:
10 strict press at 45# (empty bar)

SWOD:
Find 1 rep max push jerk
3-3-3-2-1-1-1
95-115-135-155-165-170-175 (did a clean and jerk for this last round to get my C&J PR as well)
Previous PR was 165! So I exceeded it by 5 and 10 pounds respectively and ended up with a 10# PR. WOOT!

Sport #1
  • Crossfit
  • 15m

5 min AMRAP-
12 box jumps 24"
12 2-hand KB snatch 53#

Rest 5 min

5 min AMRAP-
8 push jerk 115#
25 double unders

I really need to work on the intensity of my dubs...I still jump too high. I've gotta work on 'em. Still I did pretty well.

AMRAP 1 - 4+1
AMRAP 2 - 3+3

Sport #2
  • Stretching
  • 10m

Mostly shoulder mobility today with a little bit of spinal twisting.

Ellie went in for her surgery this morning and I haven't heard anything up to this point.  It's 1315hrs now and I'm a little anxious.  But I will trust them to let me know when she's done.  I'm sure Brian is going crazy right now. 

On a happier note, my WOD was awesome today, 2 days in a row of strength PR's!  I'm really thrilled at how quickly I've gotten stronger.  It's a great feeling!

  • Calories out: 2857 From lifestyle:2634, From activities:223
  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 3 Hours slept: 9 Overall Workout: 4

Monday - July 15

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    7
    1
    5
    135
    205

SWOD:
Front squat 5-5-3-3-2-1-1-1 reps, find 1RM
My previous 1RM PR on this move was 195. I was determined to push past that today.
When I did the 5 reps at 155 it seemed heavy to me which made me worry a bit. But once I got to the lower rep range it became easier at the heavier weights. My set of 2 @185 was surprisingly easy so I knew I had at least 195 in the bag.

I completed the 1 rep at 195, and moved to 205. DONE!! PR!! But I had one more set to see if I could do 210 or 215. I chose to load 215 on the bar. I got down with it, and pushed up just a bit, but I failed. Oh well...10# PR...I'm good!!

Sport #1
  • Crossfit
  • 09m

WOD:
AMRAP 9-
5 power cleans 165#
5 front squats 165#
10 T2B
20 lateral bar hops (slalom jumps)

I was all-out SCARED to do this as RX. When I first started working out at CFBB I could barely power clean 155# twice, let alone 5 times per round for 9 minutes. Today...I surprised even myself!! Not only was I able to power clean 165, but I did it 20 times!! How's THAT for strength gains over the last three months!!

I got 3 rounds plus the power cleans and 3 of the front squats. 3+8 total score.

Sport #2
  • Rowing
  • 01m 55s

500m row before class. I must have had way more energy today as it wasn't even hard to stay under 2min pace. I think I have a little more luck with my energy and strength when I WOD during the day instead of in the early morning.

We lost our friend Lucy five years ago today.  God, how I miss that funny smile, her sarcastic jokes, and that deaf girl voice...man...they just don't make people like her anymore.  Miss you Christine.

  • Calories out: 2818 From lifestyle:2644, From activities:174
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Sunday - July 14

I did nothing today.  My body said "NO".  So I listened.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9

Saturday - July 13

Run
  • 02m 17s
  • 0.32 miles
  • 07m 10s /Mi

CrossFit run splits.
5 x 100m

Sport #1
  • Crossfit
  • 20m

WOD:
20 min partner AMRAP (one person works at a time)
20 KB swing 53#
10 burpees
100m run

Each partner must complete the full round before the other goes. Switch off after each round. 1 round is counted after the second partner returns from the run.

Sport #2
  • Stretching
  • 10m

Shoulder mobility.

  • Calories out: 2878 From lifestyle:2654, From activities:224
  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Friday - July 12

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Shrugs, Hang Jump
    6
    2
    2
    45
    135

These were snatch pulls 2-2-2-2-2-2 reps.

Sport #1
  • Crossfit
  • 12m

5 min AMRAP-
7 power snatch 95#
7 burpee over bar
20 wall ball 20#

2 min rest

5 min AMRAP-
7 power snatch 95#
7 burpee over bar
20 wall ball 20#

Round 1 - 2+2
Round 2 - 2+2

Sport #2
  • Stretching
  • 10m

LOTSA shoulder stuff.

My poor Ellie girl needs surgery on both her knees.  Both Brian and I wanna find whatever asshole abused her as a puppy and break their legs.  People who abuse animals should be stabbed, shot, hung, stretched, disemboweled, drawn, and quartered.

  • Calories out: 2837 From lifestyle:2650, From activities:187
  • Health data: Sleep: 3 Stress: 1 Soreness: 3 Fatigue: 4 Hours slept: 9

Thursday - July 11

Run
  • 02m 19s
  • 0.30 miles
  • 07m 45s /Mi

CrossFit run splits.

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats
    5
    10
    10
    95
    95
Sport #1
  • Crossfit
  • 1h 12m

WU:
Row 500m
30 sec single jumps
30 sec single-single-double
30 sec double unders

STRETCH

WOD 1:
2 rounds of-
20 double unders
10 hollow rocks
10 ring rows
5 HSPU
1 rope climb

WOD 2:
8 rounds for time of-
8 Russian swings L 53#
8 Russian swings R 53#
8 20m shuttle runs
Holy crap the running was stupid hard after round 2!! I never walked but I never ran under 7 minute pace for the whole workout after round 1. UGH.
14:48

After class I decided to keep working until I was exhausted.

5 x 10 back squat at 95#

3 rounds of-
1 rope climb
3 L-pullups

2 rounds of-
1 clean
1 hang clean
1 power clean
1 push press
1 push jerk
All done with 95# bar.

Sport #2
  • Rowing
  • 02m 09s

Warmup row.

Sport #3
  • Stretching
  • 15m

Started out with foam roller. Then moved on to bands and mobility.

  • Calories out: 3308 From lifestyle:2597, From activities:711
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Wednesday - July 10

Sport #1
  • Crossfit
  • 15m

WOD 2:
3 rounds for total score of-
1 min max effort HSPU
2 min AMRAP of
12 T2B
8 push press 115#

So I got 4 HSPU's in round 1, 4 in round 2, and 2 in round 3. My HSPU's are WEAK!! I need to learn to kip them.
My rounds scored out at 32, 28, and 29 for a total of 89 (RX).

Sport #2
  • Crossfit
  • 08m

WOD 1:
EMOM 8, using 75% of 1RM
1 clean
1 hang clean
1 push jerk
I chose 125 pounds for this part of the workout. I think I've gained strength I don't know about cuz this was way easier than I wanted it to be. I figured by the 5th or 6th round I'd start struggling, but there was none. So I should have used 135 or 140.

Sport #3
  • Rowing
  • 02m 10s

WU:
Row 500m easy

Sport #4
  • Stretching
  • 12m

Hips and core.

  • Calories out: 2881 From lifestyle:2646, From activities:235
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Q's Training Log


 July 2013 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 

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