U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 79F
  • Temp: 77F
  • Hum: 94%
  • 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 18

Tried to get up to run today, but I really needed to rest a bit.  Plus it was cloudy and breezy...didn't really make me wanna run.  I was hoping for a sunny run followed by some Jersey Shore beach time. But oh well, next visit.

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

Saturday - August 17

Travel day...no workouts.

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 6

Friday - August 16

Bike
  • 48m 09s
  • 14.61 miles
  • 18.20 Mi/hr

Nice pre-dawn ride with Rod. Very enjoyable as it was semi cool (80 degrees) and not windy at all. A little headwind on the way north on Jog Rd. but that's it. Really enjoyable morning ride.

Sport #1
  • Crossfit
  • 05m 47s

Warmup WOD:
3 rounds of
10 good mornings (45#)
10 scapular retraction pushups
100m run

Its stupid hot outside today. Even at 100m, the runs were crazy hard.

Sport #2
  • Crossfit
  • 07m 23s

WOD:
4 RFT-
6 deadlifts (275#)
12 hand release pushups
40 double unders

This was NOT easy but I have to admit, I was surprised at the deadlifts being less challenging than I had expected. I dropped the bar after every lift, to save my back, but it wasn't as hard to lift as I thought it'd be. I'm VERY happy about this.

My dubs are getting better too, my knees aren't coming up as high, so I'm being more efficient with my jumps!

Sport #3
  • Crossfit
  • 05m 23s

EXTRA:
400m farmer's carry (2 x 44# KB)

OH CRAP THIS HURT!!!! I had to put the KBs down every 50 meters...my hands and shoulders were just BURNING.

Sport #4
  • Stretching
  • 12m

Mobility on pretty much every part of the body today, the WOD was gonna be heavy.

  • Calories out: 3440 From lifestyle:2658, From activities:781
  • Health data: Sleep: 3 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 6

Thursday - August 15

Run
  • 09m 24s
  • 1.00 miles
  • 09m 24s /Mi

4 x 400 sandbag runs (35#)

Sport
  • Crossfit
  • 35m

WU:
Run drills

Skill:
50 pushups for time - 51 seconds

WOD:
20 min AMRAP - Partner workout
a) 400m sandbag run
b) 10 power cleans (65# bar)
10 SDHP (55# KB)
10 weighted box jump (18" box, 2 x 15# KB)

Did this WOD with a client, since I didn't get a chance to go to the box today. We got four rounds completed and I started on a fifth right before the timer went off.

  • Calories out: 3036 From lifestyle:2640, From activities:396
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Wednesday - August 14

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

Tuesday - August 13

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

Monday - August 12

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

Q's Training Log


 August 2013 
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