U N B R O K E N

Boynton Beach,FL 
Today
Sunny High 92FLow 82F
  • Temp: 79F
  • Hum: 89%
  • W: 0mph N
FRIDAY
Sunny
High 93F
Low 81F
SATURDAY
Sunny
High 94F
Low 81F
SUNDAY
Sunny
High 93F
Low 81F
MONDAY
Moderate or heavy rain shower
High 87F
Low 83F

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

Tuesday - September 3

Run
  • 05m 46s
  • 0.75 miles
  • 07m 42s /Mi

Warmup 400
2 x 400 in the WOD

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • LEGS - Front Squats
    3
    1
    1
    95
    135
  • LEGS - Squats
    3
    1
    1
    155
    205
  • LEGS - Squats, Overhead
    3
    1
    1
    65
    85

Cool strength workout today.
3 reps OHS adding weight after each rep
3 reps front squat adding weight after each rep
3 reps back squat adding weight after each rep
Must start each new move with more weight than the last rep of the previous move.
So...9 reps total.

OHS @ 65, 75, 85
Front squat @ 95, 115, 135
Back squat @ 155, 185, 205

Sport
  • Crossfit
  • 19m 29s

WOD:
2 rounds for time of
50 dubs
50 overhead squats 95#
25 pullups
400m run

I did 75# OHS for this...FUCK the RX for this one. YEAH...I said the EFF word. I was not about to do 100 freakin' overhead squats at 95#.

  • Calories out: 2974 From lifestyle:2644, From activities:330
  • Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 4 Hours slept: 10 Overall Workout: 4

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

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