U N B R O K E N

Boynton Beach,FL 
Today
Patchy rain nearby High 93FLow 81F
  • Temp: 88F
  • Hum: 66%
  • W: 6mph SW
THURSDAY
Patchy rain nearby
High 91F
Low 82F
FRIDAY
Patchy rain nearby
High 91F
Low 82F
SATURDAY
Patchy rain nearby
High 90F
Low 78F
SUNDAY
Patchy light rain in area with thunder
High 91F
Low 78F

Monday - September 30

Bike
  • 16m 31s
  • 4.45 miles
  • 16.17 Mi/hr

Windy commute! First time I've commuted on the single speed in a long time. Forgot how much fun (and work) it is!

Run
  • 04m 51s
  • 0.67 miles
  • 07m 15s /Mi

5 x 200 during the WOD

Sport
  • Crossfit
  • 21m

AMRAP 10:
10 KB swings 53#
10 box jumps 24"
200m sprint
(Score: 5+20)

Rest 3 min

EMOM 8:
15 sec max burpees
(Score: 64)

This was a great WOD...not heavy, but required stamina, speed, power, quick cardio recovery, and endurance to excel. I brought it today. Tomorrow I'm sure will be some stupid heavy thing and I'll suck! But today I was the superstar!

I have a very negative feeling about today.  Not sure where it's coming from but it's weird.

  • Calories out: 3090 From lifestyle:2642, From activities:448
  • Health data: Sleep: 4 Stress: 3 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Sunday - September 29

Run
  • 1h 01m 37s
  • 7.00 miles
  • 08m 48s /Mi

Very slow yet extremely enjoyable 7 miler this morning. I did a lot of "jogging" for the first half, and then picked it up later on.

  • Calories out: 3343 From lifestyle:2614, From activities:729
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 9 Overall Workout: 4

Saturday - September 28

Bike
  • 52m 51s
  • 14.61 miles
  • 16.59 Mi/hr

Learned a few things about posture and riding position today. First ride with a new fit on the Madone.

Sport
  • Crossfit
  • 22m 35s

Team WOD...

Teams of 2
Tire flips and runs are done together, otherwise, all reps are cumulative.

10 tire flips
Run 600m
100 wall ball (20#)
8 rope climbs
150 double unders
Run 600m
50 ring rows
Row 1000m

Partnered with Jon and we did pretty well. Second team to finish out of 6. 22:35

  • Calories out: 3452 From lifestyle:2615, From activities:837
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

Friday - September 27

Today sucked.  SUCKED.

  • Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 2 Hours slept: 9

Thursday - September 26

Run
  • 11m 18s
  • 1.57 miles
  • 07m 12s /Mi

1 - Warmup 400m
2 - 35 x 15m shuttle sprints
3 - One mile run during the WOD

Sport #1
  • Agility
  • 03m

AMRAP 3
15m shuttle sprints

I got 34 of them before time was up.

Sport #2
  • Crossfit
  • 16m

AMRAP 16

Buy in-
One mile run
Then with remaining time:
1 rope climb
8 right Russian KBs
8 left Russian KBs
25 air squats

I ran a 7:14 mile, and then got 4 complete rounds and then 1 rope climb and one KB swing before time ran out.

Total score - 4+2

  • Calories out: 2979 From lifestyle:2663, From activities:316
  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9 Overall Workout: 4

Wednesday - September 25

Run
  • 01m 47s
  • 0.25 miles
  • 07m 07s /Mi

Warmup run before class...felt fast today!

Strength
  • 05m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Good Mornings
    5
    5
    5
    105
    105

5 x 5 good mornings at 105#

Sport
  • Crossfit
  • 11m 57s

WOD:
4 RFT-
8 deadlifts 275#
8 burpee box jumps 30"
8 chest to bar pullups

This was a fun one, I love deadlifts...but MAN...they were DAMN HARD in round 4. OUCH!!
Pretty impressed at how much my box jumps have come along. Especially with burpees attached to them! :)

I think I may be getting the flu.  I'm getting that achy body feeling and I feel like my eyes are hot and my throat is dry.  I have that "wanna curl up under a blanket and shiver" feeling. UGH. 

 

I got a flu shot early last week, against my better judgment.  I always get the flu when I get a flu shot.  FUCK. 

  • Calories out: 2785 From lifestyle:2639, From activities:146
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 10 Overall Workout: 4

Tuesday - September 24

Run
  • 03m 35s
  • 0.44 miles
  • 08m 10s /Mi

3 x 200 during the WOD

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    8
    1
    3
    145
    220

Front squats.

3-2-1 reps at 70-80-90%
then
3-2-1 reps at 80-90-100%
Then go for a PR

3 @ 145, 2 @ 165, 1 @ 185
3 @ 165, 2 @ 185, 1 @ 205 (current PR)
Then 1 @ 215...done!
Then 1 @ 220...done! This one was a struggle so I didn't go any further.

Sport
  • Crossfit
  • 15m

WOD:
AMRAP 15
21 wallballs 20#
7 WTFs
200m run

Got 3 full rounds plus all the wallballs and 5 walk the floors in the next round.
Total score 3+26

  • Calories out: 2952 From lifestyle:2656, From activities:295
  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 4 Hours slept: 9 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

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Totals

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