U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 79F
  • Temp: 75F
  • Hum: 100%
  • W: 0mph N
THURSDAY
Sunny
High 90F
Low 80F
FRIDAY
Patchy rain nearby
High 92F
Low 77F
SATURDAY
Thundery outbreaks in nearby
High 92F
Low 77F
SUNDAY
Patchy rain nearby
High 85F
Low 78F

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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