Friday

My left hand is still pretty messed up from yesterday.  Decided to change the workout for the day to something that might use less gripping.  Before leaving for the gym, I wrapped a sterile bandage with Neosporin on each open blister and then wrapped them in athletic tape.

Usual 5:00 rowing warm up followed by 10:00 of stretching.

First:

SealFit 120813

For time:

50-40-30-20-10 reps of:

Jump Lunges (each leg)

Push ups

Sit ups

Run 400m after each set.

This might sound a little confusing but its simple.  Start off doing 50 jump lunges, 50 push ups, 50 sit ups, then run 400m.  Next do 40 jump lunges, 40 push ups, 40 sit ups, then run 400m.  Etc, on down to 10.  Ends up being not a whole lot of push ups and sit ups, just enough to get you sore, but ugh, so many jump lunges.  Those are terrible.  Kept a good fast pace for all of the 400m runs.  When its a wod that has short intervals of running (100m to 1km), I try to keep the pace down in the 6:00 to 6:30 min/mile range.  If its a wod with longer intervals of running (1mi, or 2mi), I try to keep it just a hair under 7, usually around 6:55 min/mile.  Overall pretty good wod, and didn't bother my hands.  Finished in 27:14.

Second:

Shoulder day.  I have weak shoulders so I've been trying to build them up for a few months now.  Started with standing shoulder press, max reps with 70lbs, 80lbs, 90lbs, then back down to 60lbs.  Did a recovery workout focusing on lower legs and balance.  Then did standing shoulder shrugs, max reps holding 100lbs, 125lbs, 145lbs, and then back down to 100lbs, in each hand.  Another recovery workout for lower legs and balance.  Then a quick shoulder range of motion workout that I've picked up.

Third:

Felt bad that I didn't do any pull ups.  My hand still felt not-great but I figured I could wrap hand towels around the bars to both make it softer on my blisters as well as providing a grip strength workout.  Did 3 sets of 10 strict pull ups before I realized I was starting a new blister on my hurt left hand on the little finger.  Good thing I brought athletic tape with me.  Wrapped the finger in tape and did 2 more sets of 10.

Fourth:

Headed upstairs.  Didn't want to do a whole lot of cardio but I like finishing the day with an even number of miles.  At this point I was at 1.25.  Got on a treadmill and sprinted an 800m, recovered for 3:00, then sprinted faster for a 400m.  Totaling out to 2mi, good enough.  Headed downstairs, did a quick set of strict pull ups then headed home.