Run #1
  • 01m 52s
  • 0.25 miles
  • 07m 28s /Mi

Warmup run...took it slow today, I knew today's workout would be tough on my legs.

Run #2
  • 01m 54s
  • 0.25 miles
  • 07m 35s /Mi

OUCH!!! Last part of the WOD was a 400m run after all those reps of snatch, cleans, presses, push presses, and push jerks. Can you say SPAGHETTI LEGS???

Strength
  • 24m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Military BB
    2
    3
    20
    45
    95
  • SHOULDERS - Power Jerk
    2
    3
    40
    45
    95
  • SHOULDERS - Push Press
    2
    3
    30
    45
    95
  • SHOULDERS - Snatch
    7
    1
    2
    45
    120

15 minutes to build to a 1RM of the following complex...

1 snatch
1 hang snatch

Needless to say my form on this move needs major work. I am WEAK on this move. WEAK I SAY! But I did catch in the full squat position on this, it was an option to make this a power snatch.

I did manage to bring my legs in closer this time too, unlike my 1RM snatch work I did last week.

Sport #1
  • Crossfit
  • 02m 07s

WOD 1:
2 RFT
10 KB swings (1.5 pood)
10 OHS (45#)

Warmup WOD.

Sport #2
  • Crossfit
  • 08m 58s

WOD 3:

For time-
20 shoulder press
30 push press
40 push jerk
Run 400m

I knew the hardest part of this would be the shoulder presses since my strict press is NOT my best lift by far. But I did them in a set of 10 and 3 sets of 3 with 1 rep before going straight into the push press with no rest. The push jerks were obviously the easiest move, but doing 40 of them after doing 50 other various overhead reps...OUCH.

The run was fairly easy after all this, surprisingly, but it was so hot out that it wasn't very pleasurable.

I was nowhere near the fastest time on this one.

I'm both excited and scared...the WOD today is LOTS of overhead stuff which I love, but my shoulders are really sore from the 95 minute MTB yesterday. 

I am gonna have to take lots of Aleve and I may even RockTape my shoulder.  I'll be using lots of Biofreeze.  :)

  • Calories out: 2929 From lifestyle:2646, From activities:284
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10
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

Q's Training Log


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