Thursday

Got to the gym a little later than usual.  My car was at the mechanic having the A/C recharged, took a little longer than I was planning so my gym schedule got bumped back a half hour.  Not all that big a deal.

Started off with the usual 5:00 of rowing and 10:00 of stretching.

First:
SealFit 120409
For time:
100 Body Blasters

A "body blaster" is a burpee, followed by a pull up, followed by a knees-to-chest.  It is not particularly fun and this would be the most body blasters I've done in a single workout.  Decided to break it into sets of 10 with a few seconds rest in between.  Started off decent but by #50 I realized that I had two open blisters on the middle and ring fingers on my left hand.  Did not feel awesome doing another 50 reps.  Tried to finished under 20min but just got stuck in the last few sets and finished with a 20:06.

Second:
Abs! Did a variety workout with a little of every ab exercise I know, in a row with little rest time in between.  Crunches, flutter kicks, scissors, leg levers, sit ups, reverse crunches, left crunches, right crunches, side bends, and seated V-ups.

Third:
Crossfit 120424
Flat bench press, 5 sets of 3 reps, for loads.

I prefer to use dumbbells for bench press, rather than barbells.  I like that it works the stabilizer muscles in your shoulders more.  Started off conservative with 75lbs, then 80, 85, 90, and then tried 95.  Did all 3 reps of 95lbs pretty easy, so I tried 100lbs.  Struggled a little but did all 3 reps.  Tried 105lbs, got 2 reps but couldn't get the third rep up.  Ah well.  105lbs is my new dumbbell bench press PR.  By the way, the blisters on the left hand hurt for every rep.  I had the affected fingers wrapped with some of those Clorox disinfecting wet wipes.  Felt fantastic haha.

Fourth:
Headed out to Dutch Fork HS to get a run in.  I was originally thinking maybe a fartlek run, which is where you run intervals of a fast pace combined with a slow pace, but without ever stopping.  After I got down to the track I realized I hadn't run stadium steps in a long while, whereas I had done fartlek runs the last two weeks in a row.  Went over to the visitors side, which I like more than the taller home side.  The visitors side is more open and a lot cleaner, with almost as many steps.  Went up and down each aisle, going back and forth between hitting every step on some trips and bounding over steps on other trips.  Did 5 rounds of the visitors side, with each round having 5 trips up and down.  Everything felt good.  I was lucky enough that it only just started to rain as I finished and headed back to the car.