Tuesday

Legs were sore still.  Kinda figured that would happen after yesterday's workouts.

Dropped off my medical records from my broken leg (which happened 23 years ago) at the Army recruiting office.  Lord only knows why they would care about that.  I decided to be snarky and included a picture of all of my race bibs (34 and counting) to help push the point home that my leg is fine.  The recruiter got a kick out of it, and I think she's going to send it along to the doctor's office.  While she was on the phone, another recruiter sitting at the next desk turned around and looked me up and down, then said "Hm, looks like you probably want to go Special Forces."  I laughed and asked him how he knew that.  He said that I "had the build for it."  Nice.

Headed to the gym after that, getting there about 1:45.  Padawan Josh is on fall break from school so he worked out with me the whole day.

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

First:

SealFit 121019

Tabata Jump Lunges

Rest 1min

Tabata Dips

Rest 1min

Tabata Bear Crawl

Rest 1min

Tabata Sit ups

First time on this one.  Tabata is a type of interval workout where you do 8 rounds of 20 seconds of work followed by 10 seconds of rest.  The first few rounds are usually easy, the last several are not.  Because there isn't really a goal or anything to shoot for, I think this is more of an effort based workout, than a numbers based.  The jump lunges were tough, I went unbroken for them up to the last couple rounds where I had to take a break around 15sec before getting the last few reps.  Dips were hard after the first round.  Bear crawls were hard after the second round.  That's a lot of shoulder, arm and back immediately after doing dips.  And then sit ups were easy at the end.

Second:

Runner's core workout.  This was the first time Padawan Josh had done this.  He complained of the same issues I did the first couple times I did it.  I think that just shows that it is a good workout and it challenges the muscles that runners often ignore.

Third:

CrossFit Test 1

Find your 1 rep max (1RM) on flat bench press.

Within 30sec of finding 1RM, do max reps pull ups.

First time trying this.  Its from a series of "tests" that CF put out a while ago to judge someone's overall fitness.  You score it by multiplying the total weight from your 1RM by the number of pull ups you do.  They have a chart for figuring out how you did.  Padawan Josh worked up to benching 225 and did 23 pull ups, I worked up to benching 235 and did 30 pull ups.  I'm sure both of us could lift more if we were rested.  Our shoulders and arms were still pretty burnt from the dips and bear crawls.

Fourth:

Padawan Josh wanted to do some more stuff.  So he did sets of 45lbs weighted pull ups while I did my switch grip pull up workout counting from 5-4-3-2-1.  Then moved to the dip bars and we both did weighted dips with 45lbs.  I did 15, 10, then 8.

Fifth:

Padawan Josh said he wanted to run with me so we changed and headed over to the soccer fields.  Ran the usual 4 laps totaling 1.49mi at a decent pace.  Then did the back and forth form drills.