U N B R O K E N

Boynton Beach,FL 
Today
Patchy rain nearby High 85FLow 76F
  • Temp: 75F
  • Hum: 83%
  • W: 17mph ENE
FRIDAY
Sunny
High 84F
Low 75F
SATURDAY
Light rain shower
High 89F
Low 62F
SUNDAY
Sunny
High 80F
Low 71F
MONDAY
Patchy rain nearby
High 80F
Low 70F

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 
SunMonTueWedThuFriSat
1 2 3 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     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • January's totals
  • December's totals
  • 2014 totals
  • 2013 totals