Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Power Cleans
    4
    1
    1
    135
    165
  • SHOULDERS - Power Jerk
    4
    1
    1
    135
    165

SWOD:
Find 1RM power clean/push jerk
I went from 135 to 165 with not a lot of struggle, but just couldn't get under the 175# bar when I tried.

135-145-155-165-175(F)

Sport
  • Crossfit
  • 20m

20 minute ladder, RX 175#.
1 C/J (145)
1 round of Cindy
2 C/J
1 round of Cindy
3 C/J...

I got 8 full rounds in at 145 (175 was NOT happening) and started on round 9. I only got thru 7 C/J before time ran out. I'm pretty happy with this result though, that's 43 clean and jerk at 145#, which is a pretty good advancement in my strength.

As soon as I can get my shoulders to cooperate, and my form a little better, I should be getting a lot stronger.

  • Calories out: 2827 From lifestyle:2593, From activities:234
  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 15 Overall Workout: 4
Bike #1
  • 14m 24s
  • 4.38 miles
  • 18.25 Mi/hr

Commute from home to work.
I definitely had a tailwind on this one. There's no way I can do 22mph on my single speed any other way.

Run
  • 03m 36s
  • 0.50 miles
  • 07m 12s /Mi

800m run during the WOD

Bike #2
  • 15m 23s
  • 4.51 miles
  • 17.59 Mi/hr

Not too bad for a single speed, into the wind, in the rain. Commute home from work.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    5
    2
    3
    125
    185

SWOD:
Find 3RM front squat
3-3-3-3-3 reps

125-155-175-185 (just about failed on the last rep here so I didn't go any further)
Just did one 2 rep set at 135 to cool down.

Pretty happy with this since two weeks ago my 1RM front squat was 205. I'll bet I can go heavier than 205 next time we do 1RM front squat!!

Sport
  • Crossfit
  • 09m 48s

WOD:
For time -
20 burpees
15 front squat 135#
15 T2B
Run 800m
15 T2B
15 front squat 135#
20 burpees

I DESTROYED this workout. Since learning the secret of T2B (pull your butt back) I have been smashing all my PR's on workouts containing this move. The 135# front squats were actually easier than I thought they'd be, and the burpees were simple after everything else I was doing. The run was honestly the hardest part.

At the time I left, I had the fastest time all day. We'll see if it holds up!!

Last week was my biggest workout week in a LONG time.  As a matter of fact, yesterday's epic 3 hour journey was the longest workout I've done probably since St. Anthony's in 2012. 

I'm rested up and ready to go for another good week of workouts!!

  • Calories out: 3204 From lifestyle:2618, From activities:586
  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 11
Run #1
  • 43m 55s
  • 5.10 miles
  • 08m 36s /Mi

To start the day off, I ran from home to the globo gym so I could use the pool.

Swim
  • 09m 05s
  • 500.00 yards
  • 01m 49s /100 yards

Then I did a swim WOD.
10 rounds for time...
Swim 50yds, with 10-10-8-8-6-6-4-4-2-2 alternating dumbbell snatches, 30#

The swim time is the 10 x 50 yds during swim/snatch workout

Run #2
  • 06m 48s
  • 0.75 miles
  • 09m 04s /Mi

Slow easy run from the globo gym to the shop so I could get my single speed.

Bike #1
  • 07m 14s
  • 2.01 miles
  • 16.67 Mi/hr

Rode the single speed from the shop to the box.

Bike #2
  • 22m 31s
  • 6.58 miles
  • 17.53 Mi/hr

Final ride of the day. From the box, back home. My legs were trashed and my head really wanted to spin around and fly off.

Sport #1
  • Crossfit
  • 13m 50s

First WOD of the day, at the globo gym pool.

See swim.

Sport #2
  • Crossfit
  • 19m 27s

3 rounds of "Barbara"

20 pullups
30 pushup
40 situps
50 squats
Rest 3 minutes between rounds.

I did all the pullups unbroken. This is a big step for me, my pullups (actually my gymnastics overall) have been getting a lot better lately. YAY!!

  • Calories out: 3910 From lifestyle:2588, From activities:1322
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4
Bike
  • 31m 38s
  • 8.31 miles
  • 15.76 Mi/hr

I rode my single speed from home to the box, and then to work from the box after the WOD.

Run
  • 12m 13s
  • 1.25 miles
  • 09m 47s /Mi

Run splits during the 31 Heroes WOD.
5 x 400 with 45# sandbag on my shoulders. OUCH

Sport
  • Crossfit
  • 31m

31 Heroes WOD.
This was one INSANE workout. I was tired after this week's workouts for sure, but I even took a day off this week and I was still struggling during the WOD to lift even a 105# bar. SHEESH.

31 min partner AMRAP
#1 does 400m sandbag run (45#)
#2 does 8 thrusters (155#), 6 rope climbs, and 11 box jumps (30") until #1 gets back from the run, and then switch off.

I partnered with an ex-Marine, who I work out with fairly regularly. We were both really wrecked from this week's workouts, so we decided on a 105# thruster instead of the 155# cuz it would have been too much for us after the hell we put our shoulders thru in the past few days.

Other than that, we RX'd everything...even for two short (I'm 5'4" he's 5'5") guys we still rocked the box jumps at 30". I can climb a rope like nobody's business so I rocked those out while he was out running. I took my time on the runs, cuz he usually would get thru the thrusters and a few climbs while I was out running. I took care of the rest of the climbs and the box jumps.

It was a good WOD but damn it took forever. Usually a 20 minute WOD is epic...this was 31 frickin minutes!! OUCH!! But I really needed a good workout today. Biking to and from the gym was definitely a great way to round out a tough workout.

  • Calories out: 3351 From lifestyle:2626, From activities:725
  • Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4
Sport #1
  • Chiropractic
  • 15m

Adjustment...AHHHHHHHH...

Sport #2
  • Massage
  • 30m

Head, neck, shoulders. Specialized deep tissue therapy. I should be doing this weekly.

Rest day today.  I had an adjustment and a massage.  Nice to let my body rest for a day to recharge.  Tomorrow is the 31 Heroes WOD at the gym so it'll definitely make up for not working out today. 

31 minute AMRAP. It's gonna be crazy. 

  • Calories out: 2764 From lifestyle:2640, From activities:124
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 10
Bike
  • 45m 26s
  • 12.90 miles
  • 17.04 Mi/hr

Home to the box
6.24 miles @ 23:07

Box to work
2.01 miles @ 8:17

Work to home
4.45 miles @ 14:02

Total of 12.9 miles @ 45:26
17mph average, not bad for a single speed and lots of wind.

Run
  • 01m 10s
  • 0.25 miles
  • 04m 40s /Mi

WOD 1:
All out 400m

I think this may be a PR.

Sport #1
  • Crossfit
  • 20m

WOD 1:
All out 400m
1:10

Rest 5 min

WOD 2:
50 pullups for time (5 burpees at every minute mark)
1:47 (only had to do 5 burpees)

Rest 5 min

WOD 3:
Row 2000m for time
8:01
Was hoping for under 8 minutes but close enough.

Sport #2
  • Plyometrics
  • 12m

Run drills...lots of jumping...
Backpedal 100m
Burpee broad jumps 25m
Butt kickers 25m
Hitler kicks 25m
Spiderman walk 25m
High knees 25m
High skips 25m
Karaoke 100m

  • Calories out: 3491 From lifestyle:2635, From activities:856
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8 Overall Workout: 4
Sport #1
  • Crossfit
  • 20m 40s

Today was the repeat of a WOD we did on July 1. My time that day was 21:52.

WOD:
4 rounds for time of-
10 power cleans 115#
15 burpee over bar
20 KB swing 53#
25 wall ball 20#

Number 1 goal was to beat last time, which I did, by 1 minute, 12 seconds. But my secret goal was to get under 20 minutes. I didn't get sub-20 because I think I went too hard on the cleans in the first two rounds...quick and unbroken. My back started feeling weak in round 3 so I did 'em 2 at a time and the KB swings really took some time cuz my hips were tired.

Let me just say this...
I WOULD RATHER DO BURPEES ALL FUCKING DAY THAN DO WALL BALLS!! I HATE HATE HATE HATE HATE WALL BALLS!!!
Okay, so that being said...at least I PR'ed this WOD. Progress is progress.

Sport #2
  • Rowing
  • 04m 09s

Nice n easy 1000m. 30 sec medium effort, 30 sec very light effort. Good warmup.

  • Calories out: 2876 From lifestyle:2680, From activities:196

Q's Training Log


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