Boynton Beach,FL 
Patchy rain nearby High 87FLow 82F
  • Temp: 79F
  • Hum: 84%
  • W: 4mph WSW
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Patchy rain nearby
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Light rain shower
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Saturday - August 24

No choice but to have a rest day today.  I had to be at work early so no CF for me.  I have a long run tomorrow so it's probably good that I rest my legs today, especially after that leg-centric workout yesterday and the leg killer the day before. 

I'll be standing up the whole day so I'm sure that'll make up for it!

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

Friday - August 23

Bike #1
  • 06m 32s
  • 2.01 miles
  • 18.46 Mi/hr

Ride to the box.

Run #1
  • 07m 13s
  • 1.00 miles
  • 07m 13s /Mi

First mile run.

Run #2
  • 08m 02s
  • 1.00 miles
  • 08m 01s /Mi

Second mile run.

Bike #2
  • 07m 01s
  • 2.01 miles
  • 17.19 Mi/hr

Back to work from the box. Into a headwind and slightly uphill.

  • Crossfit
  • 39m 14s

Complete endurance WOD time, including both runs and both bikes.

Bike 2 miles
Run 1 mile
25 pullups
50 pushups
75 situps
100 squats
Run 1 mile
Bike 2 miles

I did all 25 pullups unbroken...my pullups are getting very awesome. Pushups took me a little while, but I got thru them with no problem. Situps...ouch...my abs were HURTING. Squats...yeah my legs wanted to fall off by number 40.

Still I was able to push out an 8 minute mile even after all that, and the bike back to the shop wasn't too bad even into the wind and with a few little inclines.

Today I am gonna do a much lighter endurance workout, no heavy WOD.  I need a little break from the heavy, really intense stuff.  So, biking, running, and some light CF moves.

  • Calories out: 3333 From lifestyle:2632, From activities:701
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9

Thursday - August 22

  • 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.

  • Crossfit
  • 27m 52s

The WOD today was a benchmark main site workout.

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

  • 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.

  • 12m


  • LEGS - Deadlift, Snatch-Grip

OUCH. That's all I have to say.

  • Crossfit
  • 13m 50s

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

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

Warmup 400m and 5 x 100 during the WOD.

Sport #1
  • Crossfit
  • 20m


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

Q's Training Log

 August 2013 
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18 19 20 21 22 23 24
25 26 27 28 29 30 31



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