Tuesday

Left shin is still sore.  And pretty much every muscle below my waist is sore from the workouts yesterday.

Went to the gym at the usual time.  Padawan Josh got there at the same time so he did all of the day's workouts with me.

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

First:

SealFit 120821

For completion, max effort:

Tabata Mountain Climbers

Rest 1min

Tabata Dips

Rest 1min

Tabata Sit ups

Rest 1min

Tabata Burpees

This wod is "for completion," meaning there isn't a score or anything to record, you just put in max effort and finish.  Tabata is a form of high intensity interval training (HIIT) where you perform the same exercise for 8 rounds of 20sec of work followed by 10sec of recovery.  It sounds easy, and for the first couple rounds, it is.  Not so much after that.  The recovery time is really only good enough for a couple quick breathes before having to start the next round of work.  Good workout though.  Going straight from mountain climbers to dips was rough.  I think I averaged around 20 x 2 count mountain climbers per set, maybe 10 dips per set, 20 sit ups per set, and 6 burpees per set.

Second:

Shoulders.  Started off with military press, which I could feel was more difficult than usual due to shoulder fatigue from mountain climbers, dips, and burpees.  Then did a recovery set of balance drills.  Then moved to shoulder shrugs.  Then moved to an open barbell and did a Crossfit strength wod, 090818.  7 rounds of 1 rep for shoulder push press.  Push press is kind of like military press, except you use your legs to help kip the weight up.  I started off with 95lbs total, then 105, 115, 125, 135, 145 and finally 155.  Couldn't get 155 up though.  Did another round of balance drills, then did the shoulder range of motion workout.

Third:
Another biking workout from Runner's World.  This was 3 rounds of biking 10min at a comfortably hard resistance with a 10min rest in between.  During the 10min of biking, every 2min get off the seat and pedal hard for 10sec.  Decent biking workout.  Got me breathing a little hard.  Legs were toasted, holy cow.  In the 10min rest in between rounds, I went downstairs and did a max rep set of pull ups followed by a max rep set of push ups.  Due to having to wait on the bar, by the time I finished the push ups, I only had a couple minutes remaining.  In the 30min total of biking, I did 8.41mi.