Monday

Woke up feeling pretty decent.  Still nursing my left elbow and left shin though.

Had to move my gym time back a few minutes so I could walk my friend's new puppy.  Ended up getting to the gym around 2:00.

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

First:
SealFit 130909
2 Rounds:
Run 400m
Max Push ups in 2:00
Run 400m
Max Sit ups in 2:00
Run 400m
Max Strict pull ups

First time trying this one.  Went pretty well I though.  Kept a good quick pace on the treadmill, which was nice since I have done sprints in a long time.  I think my runs were all at 6:22/mi pace.  The exercises were tough to do after running hard for a 400.  For push ups, I did 83 the first round and 66 the second.  For sit ups, I did 93 and 80.  And for pull ups I did 21 and 19.  Tough to go straight from max push ups into hard running.  Arms don't really want to work correctly.

Second:
Abs.  Did 100 reverse crunches, 100 side bends, 100 scissors, and a max set of seated V-ups (40).

Third:
Shoulders.  Haven't done shoulders in a couple weeks, and it felt like it, ugh.  Started with seated dumbbell shoulder press.  Just no energy in my arms.  Had to stick with the starting weight and even then could barely finish.  Did a recovery set of balance drills, then did shoulder shrugs with plates.  Thought it would go as bad as shoulder press but it surprisingly felt great.  Probably the best its felt in a long time.  Not really sure how or why.  Did another set of balance drills, and then did the lightweight shoulder range of motion wod.

Fourth:
And just because I wanted to burn out, I did one round of the leg blaster wod (20 squats, 20 lunges, 20 jump lunges, and 10 jump squats).  Then headed to the pull up bar and did 10 strict pull ups with a knees-to-chest after each pull up.