U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 93FLow 81F
  • Temp: 86F
  • Hum: 70%
  • W: 0mph N
FRIDAY
Sunny
High 87F
Low 82F
SATURDAY
Sunny
High 92F
Low 81F
SUNDAY
Sunny
High 93F
Low 80F
MONDAY
Sunny
High 87F
Low 81F

Tuesday - August 20

Run
  • 04m 58s
  • 0.62 miles
  • 08m 02s /Mi

Warmup 400m and 5 x 100 during the WOD.

Sport #1
  • Crossfit
  • 20m

AMRAP 20

7 hang cleans (135#)
7 push jerks (135#)
7 T2B
100m run

This was one of the least fun workouts I think I've ever done. I know I shouldn't have RX'd it but I feel like I'd rather get the strength and do less rounds than to go nuts with less weight. Even still, this workout was NOT fun.

I was hoping my return to CF after 3 days off would make me feel better. But it didn't.

Sport #2
  • Stretching
  • 12m

The usual mobility stuff.

  • Calories out: 2907 From lifestyle:2646, From activities:260
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 10 Overall Workout: 3

Monday - August 19

AWFUL sleep last night.  Tried to sleep on the plane but I really couldn't get past that almost-asleep phase.  I am gonna crash hard tonight.  Wanted to get back to CF today but it looks like it'll be another day off.

  • Health data: Sleep: 1 Stress: 2 Soreness: 3 Fatigue: 2 Hours slept: 3

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

Q's Training Log


 August 2013 
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