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

Warmup 400 before class.

Bike
  • 1h 34m 19s
  • 11.86 miles
  • 7.54 Mi/hr

GREAT ride on the MTB at Quiet Waters tonight! SO. MUCH. FUN.

Lots of stuff to jump over. A teeter-totter, boardwalks, lots of rocks and roots....fun fun fun!!

Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    5
    1
    2
    135
    175

Build to a heavy 1RM power clean. Rob helped me fine tune my form. By the end I only got to 175, but it felt really good...not as much of a struggle as it's been in the past. I think I'm on the verge of a new clean and jerk PR.

Sport #1
  • Crossfit
  • 08m

WOD 1

EMOM 8
3 power cleans at 70% of max weight in previous SWOD
10 mountain climbers

I used 125#. Approximately 3 pounds more than 70%. These felt really good. I did them all touch n go.

Sport #2
  • Crossfit
  • 07m

WOD 2:

AMRAP 7
7 pullups
7 tuck jump burpees

I did 8 rounds plus 5 pullups.
I put up the best score so far today. I'm sure it won't last.

Sport #3
  • Stretching
  • 12m

2 rounds of
Hanging kip swings
Floor to ceiling stretches

Hip and shoulder mobility

  • Calories out: 3231 From lifestyle:2562, From activities:669
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4
Run #1
  • 03m 31s
  • 0.50 miles
  • 07m 01s /Mi

Warmup run before class.

Run #2
  • 03m 50s
  • 0.50 miles
  • 07m 40s /Mi

Cooldown (can you REALLY call it that at 100 degrees heat index??) run after class.

Strength
  • 07m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats
    4
    6
    6
    160
    160

Four easy sets of squats at bodyweight.

Sport
  • Crossfit
  • 07m 25s

WOD:
3 RFT
6 pullups
12 hand release pushups
20 alternating front rack lunges (95#)
200m run

I KILLED THIS!!! I went completely unbroken from the start of the WOD til the 12th rep of lunges in round 2. After that I got kinda gassed and broke up the lunges, but kept unbroken for the rest of the WOD. Killer workout!! Fastest so far today.

  • Calories out: 2877 From lifestyle:2671, From activities:206
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4
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
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
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
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
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

Q's Training Log


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