Monday

Woke up feeling pretty decent this morning.

Left the house a little early so that I could swing by a bank and have a notary public sign off on some forms for job applications.  Had to wait a little bit but got everything signed.  Got to the gym about 1:15.

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

First:
CrossFit 130415
15-12-9 reps:
135lbs Thruster
45lbs Weighted Pull Up

First time on this.  It was very difficult.  Crossfit normally does thrusters with 45-95lbs, so jumping to 135lbs was not a whole lot of fun.  Started with 5/4/3/2/1 on the thrusters, did 5/4/4/2 on the pull ups.  Second set was a disaster.  4/3/2/2/1 on the thrusters, 4/4/2/2 on the pull ups.  Last round was tough but doable.  3/3/2/1 on thrusters, 3/2/2/2 on the pull ups.  Finished in 13:16.

Second:
Lots of abs.  Turned my interval timer on my phone for 10 rounds of exercising for 20 seconds and resting for 10 seconds.  Did each interval rotating through crunches, left crunches, right crunches, reverse crunches, leg levers, scissors, flutter kicks, side bends, seated V-ups, and supermans.  Did the whole 10 round interval program twice.

Third:
Incline dumbbell bench press.  Haven't done it in a couple weeks.  Started with 70bs, felt good, bumped to 80, then 90, then 95lbs, then dropped back down to 70 to burn out.

Fourth:
Wanted to do a hill workout.
Started with 5min on the Stairmaster
Then ran 800m on the Treadmill with 5.0 incline averaging 8:34/mi pace
Then 25 box jumps
Then another 800m run with the same incline and speed
Another 5min on the Stairmaster
Another 800m run
Another 25 box jumps
And finally one last 800m run.