Tuesday

Fingers are good today.  I taped them up just to be safe, since the stuff I had planned typically causes me some issues.

5:00 rowing warm up and 10:00 of stretching

First:
CrossFit Games Regional Event 03
For time:
30 Burpee Muscle Ups

I substituted bar muscle ups for ring muscle ups, which is what you're supposed to use when it doesn't specify.  Unfortunately, my gym doesn't have anywhere high enough that I can hang my rings to do a muscle up.

I knew this was going to be a tough one.  I can do muscle ups just fine, but having to grip the bar, do a muscle up, then release, 30 times, was probably not going to do anything good for my hurt hand.  And sure enough, it did not.  Thankfully my previous opened blisters were fine, but it destroyed my left palm.  I noticed it hurting pretty good somewhere around 20.  Ugh, had to knock out 10 more with a...slippery bar...if you get my drift (it was bloody).


That was after I finished the wod and used a Clorox wipe to clean it, which felt delightful, definitely don't recommend trying that.  Anyways, I got stuck on the last rep, so it took a few more seconds than I was hoping, but ah well, first time for this one.  Finished in 9:13.

Second:
Ab stuff!  Did max reps in 2:00 of flutterkicks, recovered for a few minutes, then max reps in 2:00 of side bends, recovered, then max reps in 2:00 of scissors, recovered, then max reps pf seated V-ups.

Third:
I wanted to do more upper body stuff so I stuck a Clorox wipe on my open blister and then taped it down with a bunch of athletic tape.  Field expedient wound dressing!  In my mind it was the best option.  Rolled two towels over the pull up bar to make the grip fatter (makes it harder, works forearms, builds grip strength).  Then did rounds of max reps of pull ups holding a 25lbs weight followed by 10 military push ups.  Did 10, 10, 7, 7, 8, and 8.  Hand hurt a little but the tape held up.

Fourth:
Cardio time.  It was one of those summer afternoon torrential downpours, so I couldn't do a trail run like I wanted.  I don't mind running in the rain, but the people who operate the trails I run don't like people using them when they're recently soaked.  Opted to do a tough leg PT wod on the treadmill.  Ran 4 rounds of the following:
Run 1mi
30 squats
30 calf raises
20 lunges per leg

Ran each mile progressively quicker.  Started at 6:34/mile, then 6:25/mile, then 6:18/mile, and finally 6:10/mile.  Legs and lungs felt great.  This workout builds leg strength like nothing else, and honestly I'll probably be walking funny tomorrow because of it.