Monday

Had to get up a little early to take a 4hr training class for a new temporary job I'm getting.  Didn't know if I would have time for the gym, but turned out I would.  Got to the gym a little later than I normally do, around 2:00.

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

First:
CrossFit 130929
21-18-15-12-9-6-3 reps:
Walking Lunge Steps
95lbs Thruster
Pull ups
Knees to Elbows

First time trying this one.  It started out rough but thankfully because of the decreasing number of reps per round, it get better, sortof.  The second round was awful, 18 reps of 95lbs thruster just wouldn't end.  Lunges were easy start to finish.  Had the most issues with thrusters straight into pull ups straight into hanging knees to elbows.  My grip and shoulders were just torched.  Finished in 24:51.

Second:
Abs.  Just did some random stuff.  Lots of leg levers, lots of these new crunch things that I don't know the name of, then a bunch of flutter kicks, leg levers, and scissors with a 45lbs plate resting on my chest.  Nothing makes ab exercises more fun like having restricted breathing.

Third:
Incline dumbbell bench press.  Started with 65lbs, felt really good, bumped to 75lbs, felt really good, bumped to 85lbs, ehhh not so good.  Then just to see if it was possible, tried 90lbs and got a few reps.  Then dropped back down to 60lbs and maxed out.

Fourth:
Hill repeat day.  Got onto the treadmill and did 4 rounds of the following:
Run 400m on incline 6.0 (1.0 higher than previous) and speed 7.0
10 Squat jumps
20 Calf raises
10 Squat jumps

Pretty tough.  Legs were definitely feeling all of the thrusters and lunges from before.  I was thinking its probably good to mix up the length of hill repeats between steep but short 400s and less steep but longer 800s.