U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 83FLow 75F
  • Temp: 79F
  • Hum: 79%
  • W: 12mph SE
SATURDAY
Patchy rain nearby
High 87F
Low 65F
SUNDAY
Sunny
High 81F
Low 69F
MONDAY
Partly Cloudy
High 81F
Low 67F
TUESDAY
Sunny
High 85F
Low 69F

Wednesday - July 17

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Wide Grip, Pronated
    4
    2
    5
    0
    53

SWOD:
Pullup practice

Started by trying to nail down my butterfly technique. Obviously not happening.
So I went with weighted pullups.
5 kipping with no weight
5 kipping with 35# KB
3 strict with 44# KB
2 strict with 53# KB

Sport #1
  • Crossfit
  • 12m 27s

WOD:
10-9-8-7-6-5-4-3-2-1 deadlifts (225#) and pullups
1-2-3-4-5-6-7-8-9-10 burpees
Performed as 10-10-1, 9-9-2, 8-8-3...1-1-10 pattern.
This was actually quite easy at first...the deadlifts and pullups were not as tiring as the burpees were. On round 7 (4DL, 4PU, 7B) I was so tired from the burpees that my legs didn't wanna move the weight on the bar, but the rest of my body was still ok with it...weird!! I totally collapsed in a pile of sweaty heaving flesh after this one. I finished in the top 5 or thereabouts, and that's for the 6, 7, 9, 10am, 12 and 4pm classes. I'm a deadlift dude.

Sport #2
  • Rowing
  • 01m 53s

WU:
Row 500m easy

This may be a PR for a non-full-effort 500m row. I just went nice and steady. I see a 1000m all-out row PR on the horizon.

Sport #3
  • Stretching
  • 10m

LOTS of hip mobility today. And lower back stretching due to the DLs we were about to attack.

Our girl is home and recovering.  She's all drugged up and not feeling any pain.  She'll sleep for days now.  We'll keep her comfortable and out of pain as much as we can. 

  • Calories out: 2843 From lifestyle:2649, From activities:194

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

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   
 

Volume

Time
Distance

Actual vs Planned

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Totals

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  • 2013 totals