U N B R O K E N

Monday - September 2

SLAMMED at work...couldn't make it to the box. :( :( :(

  • Health data: Sleep: 4 Stress: 2 Soreness: 4 Fatigue: 4 Hours slept: 8

Sunday - September 1

Rest day.  Beach day.  Party night.

  • Health data: Sleep: 4 Hours slept: 8

Saturday - August 31

Run
  • 11m 42s
  • 1.50 miles
  • 07m 48s /Mi

Wow...a lot of running in the WOD today. OUCH.

Sport
  • Crossfit
  • 38m 06s

HOTSHOTS 19
To pay respect to the 19 brave souls who died in Arizona on 6/30/13.

6 rounds for time of:
30 airsquats
19 power cleans 95#
7 strict pullups
Run 400m

This was absolutely EPIC and BRUTAL. Nonstop craziness.

My box RX was 5 rounds but the main site RX was 6, so I did 6. The RX weight at CFBB was 95# which I stuck to. The main site RX was 135, but I knew it'd take me forever to do it at that weight.

  • Calories out: 3126 From lifestyle:2647, From activities:479
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Friday - August 30

Run
  • 07m 22s
  • 1.00 miles
  • 07m 22s /Mi

Warmup 400m - 137
6 x 200 during the WOD - 52, 54, 52, 58, 102, 101

Bike
  • 50m 34s
  • 14.70 miles
  • 17.44 Mi/hr

Early morning ride with Rod. A little faster pace today. But that's good. Need to bring my speed up a bit in case I decide to race a tri in the fall.

Sport #1
  • Crossfit
  • 05m 23s

Warmup WOD

3 rounds of
9 KB swings 44#
7 GHD
5 HSPU

I did all the HSPU's kipping! Round 1 with 2 abmats and the last 2 rounds with only 1 abmat...getting better!

Sport #2
  • Crossfit
  • 14m 38s

This was an exhausting WOD...not very heavy, but a lot of effort.

6 rounds for time of
8 KB snatch R (53#)
8 KB snatch L (53#)
12 handstand pushups
200m run

The runs were VERY HOT. But I did most of this workout unbroken except for the last round where I broke up the snatches and the pushups into sets of 4 each.

Labor Day Weekend come and get me!!  I'm working today and tomorrow but I'm confident we'll have two good days.  Then dinner with Bridget and Mike on Saturday and beach with them on Sunday too!  Yay for friends moving close by!!!

  • Calories out: 3534 From lifestyle:2636, From activities:898
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 8

Thursday - August 29

Rest day...the body is tired.  UGH.

  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 10

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

Q's Training Log


 September 2013 
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