U N B R O K E N

Friday - July 26

Run
  • 07m 52s
  • 1.00 miles
  • 07m 52s /Mi

1 mile run in the middle of the WOD.

Sport #1
  • Chiropractic
  • 15m

Crack is NOT whack!

Sport #2
  • Crossfit
  • 20m 38s

Nice easy active recovery WOD today.

For time:
40 wall ball (20#)
30 SDHP (70#)
20 T2B
10 burpee box jumps
1 mile run
10 burpee box jumps
20 T2B
30 SDHP
40 wall ball

When I left the gym at 5, I had the fastest time all day. We'll see if it holds up.

Sport #3
  • Massage
  • 1h 00m

Oh man did I need this. My therapist couldn't believe how tight and awful my back and hamstrings were. Not to mention my lack of shoulder range of motion.

Sport #4
  • Stretching
  • 12m

OUCH...my shoulders hurt.

  • Calories out: 3042 From lifestyle:2581, From activities:461

Thursday - July 25

Run
  • 03m 51s
  • 0.50 miles
  • 07m 42s /Mi

Run splits in the supplemental WOD.
4 x 100m

Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    5
    1
    1
    135
    175

Find 1RM on full squat clean. I knew I wasn't gonna PR today as my body is just completely thrashed from this week's workouts. I was actually thinking I probably wouldn't even come close to my CURRENT PR but I actually got 1 rep in at 175 so I tied my PR for this move even on a day when I was tired. Imagine if I was fresh!

Sport #1
  • Crossfit
  • 18m

This was a most brutal AMRAP. UGH. I am NOT good at handstand pushups when I'm not sore...so today was a crazy attempt at futility, but I made it thru.

18 min AMRAP of-
3 squat cleans at 80% of 1RM (140# based on the SWOD)
5 handstand pushups
200m sandbag carry (45#)

I had to use two abmats for the HSPU's so that takes away the RX on this workout, but I did use the kip and got better at it as the workout went on. Even at the end I was doing 3 HSPU's in a row. Now I just have to work on my shoulder strength and the kipping HSPU so I can RX them in a WOD.

Sport #2
  • Crossfit
  • 13m 45s

Supplemental WOD...
Masters FINAL
I scaled this one to the 55-59 age group's weight cuz I was completely spent after the last few days. My shoulders, abs, and especially legs, are just screaming at me.

For time:
100 double unders
Run 100m
4 rope climbs
Run 100m
30 front squats @ 95#
Run 100m
Farmer carry 2 x 40# dumbbells
20 alternating DB snatch 40#
Run 100m

The double unders took almost 3 minutes to complete since my legs are just so tired from all the cleaning and squatting and all that this week. But I got thru em just the same. The front squats hurt like a MF, again, TIRED LEGS. I felt like my hands were gonna just fall off during the farmer carry...my body wasn't tired but my grip on the DB's made my forearms BURN!!

I did this entire workout outside except for the rope climbs (which I love doing by the way) so I was a complete sweatball by the end of it.

  • Calories out: 3066 From lifestyle:2654, From activities:412
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 8 Overall Workout: 4

Wednesday - July 24

Strength
  • 02m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Sled Drag
    1
    50
    50
    100
    100

After I was done with the second WOD, I had to push the sled back to the starting position and bring it inside.

Sport #1
  • Crossfit
  • 10m

Handstand pushup practice. Today I learned how to kip. My shoulders are shot though, so I need to do this on a day when I haven't destroyed my delts the day before.

Sport #2
  • Crossfit
  • 08m 58s

WOD:
5 rounds for time of-
10 hang power snatch 95#
10 bar hops

I was DEAD LAST in this WOD. I RX'd it but my body was so destroyed from yesterday's stuff, plus the HSPU practice that it was almost impossible for me to string more than 3 or 4 snatches at a time.

Sport #3
  • Crossfit
  • 12m 29s

Supplemental WOD for today was the first workout for the masters group at the games.
I did NOT RX this one. The RX for the 40-44 age group was 115# shoulder to overhead, 180# sled pull, and an 88# kettlebell. NO WAY...not after this morning's WOD.

"Pullgatory"
50 shoulder to overhead 75#
100# sled pull 17 yards
40 burpees
100# sled pull 17 yards
30 sumo deadlift high pull 53#
100# sled pull 17 yards
50 yard sprint

Sport #4
  • Stretching
  • 15m

ALOT of hip and shoulder mobility today. Some stretches were a minute long. I really needed to open up my hips today...all the craziness yesterday really made me tight.

  • Calories out: 2924 From lifestyle:2626, From activities:298
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 3

Tuesday - July 23

Run #1
  • 03m 47s
  • 0.50 miles
  • 07m 34s /Mi

CrossFit run splits.
The first one wasn't so bad, but the second...my legs were like jelly and it was like 100 degrees out. UGH.

Run #2
  • 09m 12s
  • 1.25 miles
  • 07m 22s /Mi

Run splits during NANCY.
5 x 400

Sport #1
  • Crossfit
  • 17m 14s

OUCH OUCH OUCH.
This was absolutely EVIL.

For time:
Run 400m
20 thrusters @ 135#
25 pullups
20 power cleans @ 135#
25 pullups
20 push jerks @ 135#
25 pullups
Run 400m

I was NOT in the lead at the beginning of this WOD. I did finish the run first, but the 135# thrusters absolutely DESTROYED ME. A month ago, my 2 rep max thruster was 155#. Today, by some miracle I did 20 thrusters at 135# and I did not die. I had to do them 5 or 3 at a time, but I got thru them. I was the only person in the noon class to RX this. I certainly did NOT rank high among the RX division on this but I surprised even myself that I did the thrusters. The push jerks and power cleans...those I know I can do no prob at that weight.

Round 1 of this was basically round 1 of Heavy Fran. YIKES!!
I am surprising myself daily. :)

Sport #2
  • Crossfit
  • 15m 12s

Supplemental WOD for today.
Masters' CrossFit Games WOD 1

"Nancy"
5 rounds for time of-
Run 400m
15 overhead squat 95#

Not nearly as fast as the competitors at the games, but I'm pretty happy since I did a killer WOD in the morning and then did this later in the day. My OHS has gotten stronger since I couldn't do 85# OHS's more than maybe 10 times a few months ago. :)

Sport #3
  • Stretching
  • 15m

Mobility WOD
10 pass thru's
10 squats
10 twists
LOTS of shoulder stretching
Down dog/up dog/pigeon...

  • Calories out: 3125 From lifestyle:2635, From activities:490
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Monday - July 22

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 5
    6
    20
    45
    95

WOD 1:
3 x 20 alternating lunges in front rack position
Warmup - 10 @ 45 and 6 @ 75
Then 3 x 20 reps @ 95#...OUCH....quads were burning after this.

Sport
  • Crossfit
  • 25m

WOD 2:
10 min AMRAP-
10 hand release pushups
10 alternating DB snatches 40#
10 box jumps 24"

Rest 5 min

10min AMRAP-
10 burpees
10 KB swings 53#
10 wall ball 20#

OK, so I fucking HATE wall balls. It's the only part of this workout I wasn't looking forward to. I did pretty well on the first part, got 6+16. Since we were the 6th class of the day, I was pretty happy to see I ranked pretty well even amongst the big dogs. The second part was absolute hell. I was so tired that I could barely squat during the wall balls. Only got thru 5+24 on this one. Almost a 6th round but again, the wall balls thwarted me. UGH. I still ranked pretty well on this one, it seemed like most people didn't even get 4 rounds on this one.

Definitely glad I put more than 24 hours between yesterday's run and this workout.

Oh man did I need that long sleep last night.  I slept til almost 11am.  I have been sleeping very intermittently over the past week with Ellie being so shifty at night.  Some nights I sleep in the guest room just to get some uninterrupted sleep.  Last night was one of those nights...well, after 2am anyway, when the dogs got me up and Ellie decided to take my space in the bed.  I didn't want to move her because I'm still nervous about her leg.  So...guest room for me.

Gonna do the 4pm CF today, so I'll have had over 24 hours of rest since my run, and over 48 hours since my last WOD.  My body responds well to these rest periods.  Today's WOD is a double AMRAP so I'm not exactly looking forward to it.

  • Calories out: 2913 From lifestyle:2617, From activities:296
  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 12

Sunday - July 21

Run
  • 53m 09s
  • 6.31 miles
  • 08m 25s /Mi

I kinda thought this was a little faster, but I'm totally fine with this pace since I've been absolutely blasting my legs this week.

So over the last three months at CF, I've gained a pound of bodyweight, but my body composition has really changed.  In May, I weighed 158.5 at 12.8% bodyfat.  Today, I'm 159.5 at 11.9%. 

This means I've gone from 20.3# of bodyfat to 19.9# of bodyfat...a loss of 1.4# of fat and a gain of 2.4# of muscle.  All while only working out less than one hour a day. 

:)

  • Calories out: 3304 From lifestyle:2621, From activities:683
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Saturday - July 20

Run
  • 02m 56s
  • 0.40 miles
  • 07m 22s /Mi

CrossFit run splits.

Sport #1
  • Crossfit
  • 09m 47s

WOD 2:
For time-
20 thrusters 75#
20 burpees
Run 400m
15 thrusters
15 burpees
200m run
10 thrusters
10 burpees
100m run

This was HELL. The burpees. UGH.

Sport #2
  • Rowing
  • 03m 30s

First WOD of the day...
Row 500m
Rest 90 sec
Row 500m
Record each time separately.

Row 1 - 1:42 (PR)
Row 2 - 1:48

Collectively, this is a PR for a 1000m row! :)

  • Calories out: 2813 From lifestyle:2674, From activities:139
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Q's Training Log


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