Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Deadlifts
    7
    1
    5
    135
    315

No WOD today, just decided to go work on deadlifts. Its about time I tried to PR my 1RM DL. Last year I struggled at 275. I wanted at least 285 for one rep. I got it...and then I got 305 and 315. I failed at 335. Should have gone up to 320 or 325 before I tried 335. Oh well, next time.

5@135
3@205
2@235
1-1-1-1 @ 265-285-305-315
Failed @ 335

Raw video of my 315# DL. 

 

  • Calories out: 2784 From lifestyle:2660, From activities:124
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4
Strength
  • 12m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Snatch
    8
    3
    3
    95
    120

Snatch pulls.
Work up to 90% of current 1RM snatch weight.
Then, 5 x 3 snatch pulls at that weight.

95-105-115-120-120-120-120-120

Sport
  • Crossfit
  • 08m 50s

WOD:
4 rounds for time of-
5 hang snatch 115#
10 box jumps 24"
Run 200m

I absolutely killed the runs on this. The hang snatches weren't bad today. I had been worried about my shoulder but I guess I was warmed up enough that the weight was ok.

After round 1 I was in third place behind two other guys, about 10 sec behind. After round 2, I was sneaking up on them. Round 3, I passed one guy on the run. Round 4, passed the other. All on the 200m runs, and this was after I missed the box on one of my jumps and put a nasty contusion under my knee. YAY PAIN!!

  • Calories out: 2801 From lifestyle:2660, From activities:140
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 10 Overall Workout: 4
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

Q's Training Log


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