U N B R O K E N

Boynton Beach,FL 
Today
Partly Cloudy High 89FLow 64F
  • Temp: 75F
  • Hum: 61%
  • W: 17mph W
SUNDAY
Sunny
High 80F
Low 67F
MONDAY
Light rain shower
High 80F
Low 67F
TUESDAY
Sunny
High 80F
Low 70F
WEDNESDAY
Sunny
High 84F
Low 74F

Thursday - August 22

Run
  • 10m 25s
  • 1.25 miles
  • 08m 20s /Mi

5 x 400m runs during the WOD. The first one was at 5:56 pace. BAD IDEA. By the fifth one I was barely running 9 minute pace. UGH.

Sport
  • Crossfit
  • 27m 52s

The WOD today was a benchmark main site workout.

"Kelly"
5 rounds for time of:
Run 400m
30 wall ball (20#)
30 box jumps (24")

Holy crap. I hate wall balls. Rounds 1 and 2 weren't so bad but the whole rest of the workout I really wanted to throw up.

  • Calories out: 3003 From lifestyle:2646, From activities:358
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Wednesday - August 21

Run
  • 03m 42s
  • 0.50 miles
  • 07m 24s /Mi

Two 400s during the WOD.

Bike #1
  • 48m 41s
  • 6.41 miles
  • 7.90 Mi/hr

Daylight loop at Quiet Waters with Karen. Used my new tubeless tire setup and it felt SO different. It was so light and spritely that I felt like I had too much power for the bike at certain points.

Bike #2
  • 27m 38s
  • 3.64 miles
  • 7.90 Mi/hr

A very short night time ride at Quiet Waters. I was SO EXHAUSTED from the 2 WODs and the previous 6 mile MTB ride that I really had nothing left. It was fun to ride at night tho.

Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlift, Snatch-Grip
    5
    5
    5
    150
    150

OUCH. That's all I have to say.

Sport
  • Crossfit
  • 13m 50s

WOD:
Run 400m

4 rounds of:
20 KB swings 53#
20 burpees
1 min rest between rounds

Run 400m


I still don't think I did great on this one, but definitely a better effort than yesterday.
I did the first round unbroken and got thru all 20 KB swings and 12 burpees in the second round before I had to take a break.

The 4 rounds for time took 10:08, which I was hoping to do under 10 minutes. Close, but no cigar.

  • Calories out: 3127 From lifestyle:2579, From activities:548
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 11 Overall Workout: 4

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

Q's Training Log


 August 2013 
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