U N B R O K E N

Boynton Beach,FL 
Today
Partly Cloudy High 80FLow 66F
  • Temp: 70F
  • Hum: 73%
  • W: 8mph N
MONDAY
Partly Cloudy
High 83F
Low 67F
TUESDAY
Sunny
High 85F
Low 70F
WEDNESDAY
Sunny
High 87F
Low 74F
THURSDAY
Sunny
High 82F
Low 74F

Sunday - August 11

I had originally decided that today would be a running day and I'd go to open gym to work on my muscle up and some other gymnastic stuff.  But my upper body is very tired and sore.  So I am gonna call today a rest day.  I may do a little open water swimming later on, but nothing of substance really.  The body needs to rest after the heavy days this week. 

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Hours slept: 10

Saturday - August 10

Run
  • 03m 41s
  • 0.50 miles
  • 07m 22s /Mi

I honestly felt like this was faster than it was, but oh well. I think I was faster on the second 400m than the first.

Sport #1
  • Crossfit
  • 04m 41s

WU:
1 min max effort wall ball
800m run

I only got 23 wall balls, I HATE THEM. Figured I'd save my energy for the run.

Sport #2
  • Crossfit
  • 20m

This workout was crazy hard. This has to be some sore of PR, I don't know on what, but wow, what a WOD. I did 72 power cleans at 135#, that's gotta be something.

20 min AMRAP of-
20 power cleans (135#)
20 hand release pushups
20 burpee-over-bar

FUCK. Yeah that's what I said.

  • Calories out: 2905 From lifestyle:2654, From activities:252
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Friday - August 9

Run
  • 01m 47s
  • 0.25 miles
  • 07m 07s /Mi

Warmup 400m. Felt really fast today. I think my running is actually returning.

Bike
  • 15m 03s
  • 4.51 miles
  • 17.98 Mi/hr

YAY for tailwind. I needed it after the deadlifting and thrustering today. My legs are SHOT.

Strength
  • 22m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlift, Snatch-Grip
    1
    10
    10
    95
    95
  • LEGS - Deadlifts
    7
    1
    2
    225
    325

SWOD:
Deadlift 1RM

Warmup - 10 @ 95

Workout - 2-2-1-1-1-1-1
225-285-295-305-315-320-325

Even after deadlifting yesterday and setting a new PR, I set ANOTHER new PR today!!
SWEET!!

Sport
  • Crossfit
  • 08m 30s

WOD:

For time -
25 thrusters (95)
25 T2B
25 box jumps (24")
25 T2B
25 thrusters (95)

OK, this was way harder than I expected it to be. I got thru 19 thrusters unbroken on the first round. If this was Fran, I'd have done the extra 2 before dropping the bar, but another 6 was a little bit of a tall order. The rest of the workout wasn't so bad, til I got back to the thrusters...UGH...had to do 3 or 4 at a time, and I even whacked myself in the nose on the first rep of the last 25. OUCH.

SO!  Yesterday I decided to work on my deadlifts instead of doing the daily WOD.  And guess what today's WOD is...yep...DEADLIFTS.  Interesting how things work.  I will give it my best shot again today, but if I don't hit my 315 from yesterday I'm using yesterday's score.  SO THERE. Scratch that shit, I PR'ed AGAIN!!  325 baby!!

  • Calories out: 3066 From lifestyle:2650, From activities:417
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9

Thursday - August 8

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    7
    1
    5
    135
    315

No WOD today, just decided to go work on deadlifts. Its about time I tried to PR my 1RM DL. Last year I struggled at 275. I wanted at least 285 for one rep. I got it...and then I got 305 and 315. I failed at 335. Should have gone up to 320 or 325 before I tried 335. Oh well, next time.

5@135
3@205
2@235
1-1-1-1 @ 265-285-305-315
Failed @ 335

Raw video of my 315# DL. 

 

  • Calories out: 2784 From lifestyle:2660, From activities:124
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Wednesday - August 7

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Snatch
    8
    3
    3
    95
    120

Snatch pulls.
Work up to 90% of current 1RM snatch weight.
Then, 5 x 3 snatch pulls at that weight.

95-105-115-120-120-120-120-120

Sport
  • Crossfit
  • 08m 50s

WOD:
4 rounds for time of-
5 hang snatch 115#
10 box jumps 24"
Run 200m

I absolutely killed the runs on this. The hang snatches weren't bad today. I had been worried about my shoulder but I guess I was warmed up enough that the weight was ok.

After round 1 I was in third place behind two other guys, about 10 sec behind. After round 2, I was sneaking up on them. Round 3, I passed one guy on the run. Round 4, passed the other. All on the 200m runs, and this was after I missed the box on one of my jumps and put a nasty contusion under my knee. YAY PAIN!!

  • Calories out: 2801 From lifestyle:2660, From activities:140
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 10 Overall Workout: 4

Tuesday - August 6

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    4
    1
    1
    135
    165
  • SHOULDERS - Power Jerk
    4
    1
    1
    135
    165

SWOD:
Find 1RM power clean/push jerk
I went from 135 to 165 with not a lot of struggle, but just couldn't get under the 175# bar when I tried.

135-145-155-165-175(F)

Sport
  • Crossfit
  • 20m

20 minute ladder, RX 175#.
1 C/J (145)
1 round of Cindy
2 C/J
1 round of Cindy
3 C/J...

I got 8 full rounds in at 145 (175 was NOT happening) and started on round 9. I only got thru 7 C/J before time ran out. I'm pretty happy with this result though, that's 43 clean and jerk at 145#, which is a pretty good advancement in my strength.

As soon as I can get my shoulders to cooperate, and my form a little better, I should be getting a lot stronger.

  • Calories out: 2827 From lifestyle:2593, From activities:234
  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 15 Overall Workout: 4

Monday - August 5

Bike #1
  • 14m 24s
  • 4.38 miles
  • 18.25 Mi/hr

Commute from home to work.
I definitely had a tailwind on this one. There's no way I can do 22mph on my single speed any other way.

Run
  • 03m 36s
  • 0.50 miles
  • 07m 12s /Mi

800m run during the WOD

Bike #2
  • 15m 23s
  • 4.51 miles
  • 17.59 Mi/hr

Not too bad for a single speed, into the wind, in the rain. Commute home from work.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    5
    2
    3
    125
    185

SWOD:
Find 3RM front squat
3-3-3-3-3 reps

125-155-175-185 (just about failed on the last rep here so I didn't go any further)
Just did one 2 rep set at 135 to cool down.

Pretty happy with this since two weeks ago my 1RM front squat was 205. I'll bet I can go heavier than 205 next time we do 1RM front squat!!

Sport
  • Crossfit
  • 09m 48s

WOD:
For time -
20 burpees
15 front squat 135#
15 T2B
Run 800m
15 T2B
15 front squat 135#
20 burpees

I DESTROYED this workout. Since learning the secret of T2B (pull your butt back) I have been smashing all my PR's on workouts containing this move. The 135# front squats were actually easier than I thought they'd be, and the burpees were simple after everything else I was doing. The run was honestly the hardest part.

At the time I left, I had the fastest time all day. We'll see if it holds up!!

Last week was my biggest workout week in a LONG time.  As a matter of fact, yesterday's epic 3 hour journey was the longest workout I've done probably since St. Anthony's in 2012. 

I'm rested up and ready to go for another good week of workouts!!

  • Calories out: 3204 From lifestyle:2618, From activities:586
  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 11

Q's Training Log


 August 2013 
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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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