Boynton Beach,FL 
Sunny High 91FLow 83F
  • Temp: 88F
  • Hum: 66%
  • W: 11mph ESE
High 92F
Low 82F
Moderate or heavy rain shower
High 92F
Low 82F
Moderate or heavy rain shower
High 92F
Low 81F
Patchy rain nearby
High 91F
Low 81F

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 
     1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31



Upcoming races


  • January's totals
  • December's totals
  • 2014 totals
  • 2013 totals