Monday

Everything is feeling pretty decent this morning, as far as I can tell anyways.  Quads no longer hurt.  Elbow seems to be getting better, same with my left shin.  Still putting an ice pack on both a lot, just to be safe.

As I was getting ready to head to the gym today, I got delayed a bit by my neighbors.  I wanted to give them a heads up that my dad was safe and sound as his building is literally next door to the location of the Navy Yard shooting.  Chatted with them for a few minutes, and then saw the UPS truck pull up to my house with my new trail running shoes.  Good timing.  My current Saucony Peregrine v1 trail shoes are falling apart.  The right shoe has a gigantic hole in it, the left shoe is forming an equally large hole.  I'm estimating they have 600+ trail miles over 2 years.

Headed to the gym and got there a little after 2.

Since I knew there would be a lot of rowing in today wod, I set the resistance to 5/10 on the rower and warmed up for 5:00.  Then stretched and foam rolled for 10:00.

First:
Crossfit Hamilton
3 Rounds, for time:
Row 1km
50 Push ups
Run 1km
50 Pull ups

First time trying this one.  With the amount of rowing and other stuff combined, I knew it was going to be rough.  I wanted to get around 15:00 per round, which meant doing a 4:00 row, a minute or two on the push ups, maybe 4-5min on the run, and then just suffering through the pull ups.  That's exactly what I did for the first round.  But then I couldn't keep that pace.  The second round was more like a 4:10 row and a 5:00 run.  Third round was more like 4:30 row and 5:30 run.  Just couldn't catch my breath after the row, and my upper body was smoked.  Finished in 48:42.

Second:
Again, strapped for time, so I combined abs and shoulders.  Started with dumbbell shoulder press, recovery set of balance and agility drills, then did a max set of leg levers.  Next up was dumbbell shoulder shrugs, another set of balance and agility drills, and then a max set of seated V-ups.  And then finished with the shoulder range of motion wod.

I debated heading out to the park to get a barefoot run in, but I decided since I'm coming back from injury that I shouldn't over-do it.