U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 96FLow 77F
  • Temp: 82F
  • Hum: 79%
  • W: 4mph S
MONDAY
Sunny
High 89F
Low 80F
TUESDAY
Patchy rain nearby
High 87F
Low 76F
WEDNESDAY
Moderate or heavy rain shower
High 90F
Low 79F
THURSDAY
Sunny
High 92F
Low 80F

Wednesday - August 28

Run
  • 07m 45s
  • 1.00 miles
  • 07m 45s /Mi

4 x 400 splits during the WOD

Sport
  • Crossfit
  • 15m 53s

PAINFUL WOD today. My shoulder strength really needs work.

For time:
Run 400m
12 push press 155#
Run 400m
12 front squat 155#
Run 400m
12 push jerk 155#
Run 400m
12 front squat 155#

I literally was doing 2 and 3 push presses and push jerks at a time...having to clean it over and over wasting so much energy. But my shoulder strength just isn't there yet.

  • Calories out: 2903 From lifestyle:2670, From activities:233
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 3

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

Q's Training Log


 August 2013 
SunMonTueWedThuFriSat
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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
 

Volume

Time
Distance

Actual vs Planned

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