U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 91FLow 80F
  • Temp: 77F
  • Hum: 100%
  • W: 4mph W
FRIDAY
Partly Cloudy
High 91F
Low 77F
SATURDAY
Partly Cloudy
High 90F
Low 74F
SUNDAY
Partly Cloudy
High 82F
Low 75F
MONDAY
Partly Cloudy
High 83F
Low 77F

Tuesday - September 10

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Squats
    6
    5
    10
    75
    170

SWOD:
5 x 5 back squats @ 75-80% 1RM
I chose 170, being that I feel like my 1RM squat is somewhere around 225# right now. It may even be higher, but this felt good today.

Sport #1
  • Crossfit
  • 20m

AMRAP 20:
15 wall ball (20#)
10 pullups
5 burpees

This was CRAZY hard!! I saw that a couple of the better guys got 9 and 10 rounds done. I had to at least go for 9. I wound up with 10 rounds complete with 12 wall balls in the next round.

Score: 10+12

Sport #2
  • Rowing
  • 01m 58s

500m warmup row before class

  • Calories out: 2912 From lifestyle:2647, From activities:265
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Monday - September 9

Run
  • 01m 38s
  • 0.25 miles
  • 06m 31s /Mi

SWEET 400m run after 40 burpees! KILLED IT!!!

Strength
  • 23m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    5
    1
    2
    115
    180
  • SHOULDERS - Clean
    1
    18
    18
    160
    160
  • SHOULDERS - Split Jerk
    1
    18
    18
    160
    160
  • SHOULDERS - Split Jerk
    5
    1
    2
    115
    180

SWOD1:
New 1RM PR!! 180# for a FULL SQUAT CLEAN and SPLIT JERK!! :) Olympic standard Clean and Jerk!! WOOT!!

SWOD2:
AMRAP 8
Clean and jerk at 90% of SWOD1 weight.
Got 18!!

Sport
  • Crossfit
  • 03m 34s

WOD:
For time-
40 burpees
400m run

Today was DEFINITELY an all out strength day.  I love heavy lifting days, they make me happy...especially when I PR.  :)

  • Calories out: 2859 From lifestyle:2665, From activities:193
  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Sunday - September 8

REST DAY!!!

  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 12

Saturday - September 7

Run
  • 07m 28s
  • 1.00 miles
  • 07m 28s /Mi

CrossFit run splits.

Sport
  • Crossfit
  • 39m 29s

SICK ASS TEAM WOD!!

600m run (whole team does this)
Then, split among all team members, perform...
100 HSPU
200 thrusters 95#
200 box jumps 24"
200 knees to elbows
Then, 2 ppl flip tire 25m out, then the other 2ppl flip tire back.

This was insanity. It felt like a CF comp. But it's good training.

  • Calories out: 3051 From lifestyle:2627, From activities:424
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 11 Overall Workout: 4

Friday - September 6

Bike
  • 07m 02s
  • 2.01 miles
  • 17.15 Mi/hr

Quick bike to the box from work. I was late so I pushed it a bit.

Run
  • 08m 21s
  • 1.00 miles
  • 08m 20s /Mi

Run at the end of the WOD.

Sport
  • Crossfit
  • 13m 49s

WOD:

For time:
10-8-6-4-2-4-6-8-10 reps of
Kettlebell swing 53#
Goblet squat 53#
Hand release pushups

After last round of HRPU, run 1 mile.

I destroyed this one. I think only one person did this faster than me in the whole day, and it was a girl, by 14 seconds, with a way lighter weight.

  • Calories out: 2994 From lifestyle:2688, From activities:306
  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Hours slept: 7 Overall Workout: 4

Thursday - September 5

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • SHOULDERS - Clean
    8
    1
    1
    145
    145
  • SHOULDERS - Military BB
    3
    5
    5
    45
    75
  • SHOULDERS - Power Jerk
    3
    5
    5
    95
    105
  • SHOULDERS - Split Jerk
    5
    5
    5
    145
    145

SWOD:
2 x 5 split press (shoulder press in split position) 75, 75
3 x 5 split push jerk (push jerk in split position) 95, 95, 105

These were actually easier than I thought they'd be. My balance was really on today!

Sport
  • Crossfit
  • 10m

WOD:
AMRAP 10
5 split jerk 145 (RX was 185...hell no)
7 box jump 30"
9 toes to bar

Managed to get 5 rounds plus 2 split jerks in the 6th. Final score 5+2 @145#.
That's less than 2 minutes per round! :)

  • Calories out: 2844 From lifestyle:2668, From activities:176
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 RHR: 49 Hours slept: 9 Overall Workout: 4

Wednesday - September 4

Run #1
  • 01m 48s
  • 0.25 miles
  • 07m 12s /Mi

Warmup 400m before class.

Run #2
  • 03m 36s
  • 0.44 miles
  • 08m 12s /Mi

7 x 100m with 45# plate on my back

Strength
  • 19m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CHEST - Flat Bench Press
    4
    11
    11
    95
    95
  • LEGS - Front Squats
    4
    11
    11
    95
    95
  • LEGS - Squats
    3
    10
    10
    95
    95
  • LEGS - Squats
    4
    11
    11
    95
    95
  • SHOULDERS - Power Cleans
    7
    3
    3
    150
    150
  • SHOULDERS - Push Press
    8
    11
    11
    95
    95

SWOD:

EMOM7
3 power cleans at 80% of 1RM
150#

I think I could have gone heavier. I am pretty sure my power clean 1RM is higher this month than last, which is the last time I did this WOD...at 145#. I added 5 pounds to it but I'm pretty sure I should have added 15 instead.

__________________________________________

The rest of the moves were all the sets during the day's second WOD.

Sport #1
  • Crossfit
  • 13m 23s

WOD:

7 rounds for time of:
7 power cleans 95#
7 burpee over bar
100m run with 45# plate

UNBROKEN!!! No rest at all in this workout!! First time EVER!!!

Sport #2
  • Crossfit
  • 22m 14s

WOD 2:

"Roney"
Four rounds for time of:
Run 200m
11 thrusters 95#
Run 200m
11 push press 95#
Run 200m
11 bench press 95#

The RX weight on this was 135 but I was not about to attack that. OUCH.

Today was a huge step forward for me in my CrossFit career. 

My first EVER completely unbroken workout...well, first in a real box anyway.  Since starting at CF Boynton Beach, my strength, my stamina, my speed, agility, balance, endurance, EVERYTHING...has greatly improved.  Finally had my first ever unbroken WOD and I feel awesome!!!

  • Calories out: 3080 From lifestyle:2605, From activities:475
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 12 Overall Workout: 4

Q's Training Log


 September 2013 
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