U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 83F
  • Temp: 84F
  • Hum: 84%
  • W: 0mph N
SATURDAY
Sunny
High 92F
Low 82F
SUNDAY
Moderate or heavy rain shower
High 92F
Low 82F
MONDAY
Moderate or heavy rain shower
High 92F
Low 81F
TUESDAY
Patchy rain nearby
High 91F
Low 81F

Tuesday - August 27

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    3
    3
    3
    45
    45
  • SHOULDERS - Power Cleans
    5
    3
    3
    135
    135

3 sets of 45# hang cleans to warm up the shoulders/arms

Then EMOM 10
3 power cleans @ 135# on the even minutes
3 wall climbs on the odd minutes

Sport #1
  • Crossfit
  • 05m 54s

KICKASS WOD!!!

For time-
21-15-9 reps of
Pullups
Deadlifts 245#

I DESTROYED THIS!!! All pullups unbroken in round 1. After that, did 5 at a time with very minimal rest. Deadlifts were sets of 5 until the last round, in which I did lift/drop for 9 reps, again with minimal rest.

Sport #2
  • Rowing
  • 01m 58s

500m row to warm up

  • Calories out: 2786 From lifestyle:2675, From activities:111
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 9 Overall Workout: 4

Monday - August 26

Strength
  • 13m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    6
    1
    3
    95
    165
  • SHOULDERS - Push Press
    6
    1
    3
    95
    165

Find 2RM thruster...from the ground, not the rack.

Last time we did 2RM thrusters, I did it from a squat rack. This time I had to clean the weight first. So...no true PR in weight, but in difficulty, bigtime PR. Adding a clean in there before the actual move puts ALOT of extra stress on the core. Very happy about this.

Sport #1
  • Crossfit
  • 15m 02s

WOD:

For time-
20 box jump overs, 30" and 5 thrusters, 135#
15 bjo's and 10 thrusters
10 bjo's and 15 thrusters
5 bjo's and 20 thrusters

Can I just tell you that the 15 and 20 thruster rounds were absolute HELL??? 5 and 10 at 135# isn't extremely hard, but getting thru 15 and then 20...OMG. My strength has really come up though.

Just a note...round 4 took me almost 5 minutes to complete. OUCH.

Sport #2
  • Stretching
  • 12m

Mostly foam roller stuff and some band stretching.

  • Calories out: 2867 From lifestyle:2632, From activities:234
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 11 Overall Workout: 4

Sunday - August 25

Run
  • 56m 02s
  • 7.02 miles
  • 07m 58s /Mi

First long run in a few weeks. VERY HOT. Felt good though, my speed was actually faster than I thought it was.

  • Calories out: 3354 From lifestyle:2630, From activities:723
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

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.

Sport
  • Crossfit
  • 39m 14s

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

WOD:
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

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

Q's Training Log


 August 2013 
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