Sport #1
  • Chiropractic
  • 15m

Adjustment...AHHHHHHHH...

Sport #2
  • Massage
  • 30m

Head, neck, shoulders. Specialized deep tissue therapy. I should be doing this weekly.

Rest day today.  I had an adjustment and a massage.  Nice to let my body rest for a day to recharge.  Tomorrow is the 31 Heroes WOD at the gym so it'll definitely make up for not working out today. 

31 minute AMRAP. It's gonna be crazy. 

  • Calories out: 2764 From lifestyle:2640, From activities:124
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 10
Bike
  • 45m 26s
  • 12.90 miles
  • 17.04 Mi/hr

Home to the box
6.24 miles @ 23:07

Box to work
2.01 miles @ 8:17

Work to home
4.45 miles @ 14:02

Total of 12.9 miles @ 45:26
17mph average, not bad for a single speed and lots of wind.

Run
  • 01m 10s
  • 0.25 miles
  • 04m 40s /Mi

WOD 1:
All out 400m

I think this may be a PR.

Sport #1
  • Crossfit
  • 20m

WOD 1:
All out 400m
1:10

Rest 5 min

WOD 2:
50 pullups for time (5 burpees at every minute mark)
1:47 (only had to do 5 burpees)

Rest 5 min

WOD 3:
Row 2000m for time
8:01
Was hoping for under 8 minutes but close enough.

Sport #2
  • Plyometrics
  • 12m

Run drills...lots of jumping...
Backpedal 100m
Burpee broad jumps 25m
Butt kickers 25m
Hitler kicks 25m
Spiderman walk 25m
High knees 25m
High skips 25m
Karaoke 100m

  • Calories out: 3491 From lifestyle:2635, From activities:856
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Sport #1
  • Crossfit
  • 20m 40s

Today was the repeat of a WOD we did on July 1. My time that day was 21:52.

WOD:
4 rounds for time of-
10 power cleans 115#
15 burpee over bar
20 KB swing 53#
25 wall ball 20#

Number 1 goal was to beat last time, which I did, by 1 minute, 12 seconds. But my secret goal was to get under 20 minutes. I didn't get sub-20 because I think I went too hard on the cleans in the first two rounds...quick and unbroken. My back started feeling weak in round 3 so I did 'em 2 at a time and the KB swings really took some time cuz my hips were tired.

Let me just say this...
I WOULD RATHER DO BURPEES ALL FUCKING DAY THAN DO WALL BALLS!! I HATE HATE HATE HATE HATE WALL BALLS!!!
Okay, so that being said...at least I PR'ed this WOD. Progress is progress.

Sport #2
  • Rowing
  • 04m 09s

Nice n easy 1000m. 30 sec medium effort, 30 sec very light effort. Good warmup.

  • Calories out: 2876 From lifestyle:2680, From activities:196
Strength
  • 16m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Snatch
    6
    1
    3
    75
    135

New snatch PR!

Sport #1
  • Crossfit
  • 13m

WOD:
For time-
9 snatch @ 80% 1RM (105#)
18 ring dips
30 double unders
6 snatch
12 ring dips
30 double unders
3 snatch
6 ring dips
30 double unders
6 snatch
12 ring dips
30 double unders
9 snatch
18 ring dips
30 double unders

I had no idea I was going as fast as I was. I figured I'd be in the 15 to 16 minute range on this. But when I finished my last snatch, I realized I was only at 11:35...I thought I might be able to score somewhere in the 12s. The last set of ring dips really took me a while so my dubs were slow in the last round. But I made 13 minutes flat. I was pretty happy with that, since yesterday's workout was also really tough.

Sport #2
  • Rowing
  • 01m 17s

Just a quick 300m to start the day.

Sport #3
  • Stretching
  • 10m

Mobility stuff. Feeling really flexy lately...this is good!

  • Calories out: 2883 From lifestyle:2644, From activities:240
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 10 Overall Workout: 4
Run
  • 07m 13s
  • 1.00 miles
  • 07m 13s /Mi

CrossFit run splits.
4 x 400 during the WOD.

My first two were pretty speedy, sub 7 min pace. Actually, my first one was under 630 pace. But by the last 400 I was pretty gassed already so I barely made sub 8 pace.

Split/Pace: 137/627, 140/642, 149/718, 159/758

Sport
  • Crossfit
  • 26m

This was one VERY cardio-intense WOD. Not heavy, although it did use some barbell and kettlebell movements. 30 reps of full-body movements make running VERY hard. Then...burpees after running? SHEESH!!

4 rounds of-
5 min clock:
10 thrusters 75#
10 box jumps 24"
10 KB swings 53#
Run 400m
Remainder of 5 minutes, do max burpees.
REST 2 minutes between rounds.

Score is ONLY the burpees achieved after the run.
My scores were 37, 33, 24, and 22. NOT ONE OTHER PERSON did over 30 in even the first round, nevermind the second. There are some heavy hitters in the 6 and 7 pm classes so we'll see how my score holds up. :)

Either way, I did 116 burpees in a little over 7 and a half minutes. When I returned from the runs, my times left were 2:30, 2:21, 1:32, and 1:31 respectively. I kept up my burpee pace each round, doing at least 13 per minute.

I was naughty over the weekend with alcohol and food. 

Subsequently, my weight is up a little bit this Monday morning but I'll shave it off by tomorrow.  The WOD today will be pretty intense.  Definitely looking forward to it. 

 

  • Calories out: 2956 From lifestyle:2638, From activities:318
  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 11
FRONING THREEPEATS!!!  KHALIPA ON THE PODIUM!!  What an amazing weekend of CrossFit.  It only fuels my insanity more!

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8
Run
  • 05m 42s
  • 0.75 miles
  • 07m 35s /Mi

Warmup run on the beach. Almost a mile!! OUCH!!

Sport
  • Crossfit
  • 06m 23s

WOD:
10 rounds for time of-
20m bear crawl
10 pushups
20m sprint
10 squats

OK this was 6 and a half minutes of full on sweat...and lots of sand in my face. I took off on the first bear crawl and never let up on the lead.

  • Calories out: 2804 From lifestyle:2675, From activities:129
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Q's Training Log


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