Friday

Oof, noticed some pretty awful delayed onset muscle soreness (DOMS) in my back.  Not sure if its from all the pull ups this week or what.  Left shin felt alright.  Left elbow is still recovering.

Picked up my car.  The starter in it died, which is to be expected after nearly 275k miles.  My local mechanic is a good guy though, so he found a rebuilt starter for a lot cheaper than a new one.  Back to my usual means of transportation.

Got to the gym around 1:45.

Usual 5:00 rowing warm up, 10/10 resistance, then 10:00 of stretching and foam rolling.

First:
Wanted to at least try this SealFit wod I had.  Its every minute, on the minute, for 30min straight, perform 5 burpees and 10 x 4ct mountain climbers (which is just 20 x 2ct).  Didn't realized how freaking hard this would be.  I got 9 rounds into it and couldn't hold myself up for the mountain climbers.  Shoulders and back were dead and my left elbow was starting to hurt.  Decided to call it there.  May have to try this one again at a future date when I'm 100%.

Second:
Did the "standard core wod" from the running website.

Third:
Wanted to get some weighted pull ups in, even though my back was still burning.  Just did sets of 5 reps.  Started with 10lbs, then 20, 30, 40, and 50.  After I did a second set with 50, I did several more sets with my palms facing towards me, which is commonly called a "chin up."  Padawan Josh came in around then, did a couple sets of weighted pull ups, and then said he would be interested in trying the SealFit wod I tried earlier.

Fourth:
Timed and counted for Padawan Josh while he did the SealFit wod.  He got 7 or so rounds into it before he couldn't get off the floor.  I did a few rounds with him, subbing in hand release push ups for burpees and doing the mountain climbers with him.

Fifth:
Changed and headed out to the soccer fields.  Wanted to do a shortish fartlek run on the grass.  Set my watch to beep for 30sec fast intervals with 1min rest intervals.  Did 10 of them and totaled 2mi between the fast and slow stuff.