Thursday

Hamstrings were both a bit sore.  Not sure if it was from my ruck march yesterday or from the back extensions from Tuesday.  Elbow felt improved.  Left shin was still bothering me.

Got to the gym around 2.

5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.

First:
SealFit 130702
For time:
500 Squats
*Every minute on the minute, perform 5 burpees

First time trying this one and I knew it would be rough.  That many squats in one workout is awful.  Started off with 40 in the first minute, then 5 burpees, then 20ish, another 5 burpees, then 15, another 5 burpees, then pretty much bounced back and forth between 15 and 10 for the rest.  It was miserable and took forever.  5 burpees was taking me 15-20 seconds, so I'd have 45-50 seconds to do as many squats as I could before my legs gave out and I'd have to do more burpees.  Not enjoyable.  Finished in 28:46 and promptly fell over.  Legs are going to hurt for several days, guaranteed.

Second:
Took a drink from my protein shake and then painfully climbed the stairs to the cardio deck and got on a stationary bike for 5:00.  Thought maybe doing something like that would help flush my legs.  Almost fell down the stairs afterwards.

Third:
Abs.  Felt nice to lay on the ground, but ab stuff was difficult to get through.  Did flutter kicks, scissors, side bends, and leg levers.

Fourth:
Crossfit 130731
Shoulder Press
5 sets of 5 reps

First time for this workout.  I start off low on these workouts and build up, so I end up doing more than 5 sets usually.  Started with 35lbs DBs, then 40, 45, 50, 55, 60, and then tried 65.  Got one rep and failed.  So my "score" for this workout looks like this:  45,50,55,60,65 (1F).  Next time I do this workout, I'll know to start at least at 45, maybe 50, and go up from there.

Fifth:
Slowly climbed back upstairs and got back on the stationary bike for 20min.  Legs didn't really mind the pedaling, but my booty did not enjoy sitting on that hard bike seat.