Quads and upper body was a little sore from the previous day. Specifically, lower back. I don't think it enjoyed those last couple reps of 135lbs thrusters.
Got to the gym at the usual time, somewhere around 1:45ish.
Because I would be rowing for a workout today, I warmed up with 5:00 on the elliptical before 10:00 of stretching and foam rolling.
First:
CrossFit 131023
AMRAP in 15min:
Row 250 (10/10 resistance)
25 Push ups
First time trying this, although I've done one with the same exercises but as many rounds in 20min instead of 15. Still pretty tough. One of those rowing wods where I nearly fall off the machine at the end. I don't know if this screwed me, but I tried to set a PR for 250m in the first round. I think it made the rest of the rows uncomfortable. Averaged 50-55 seconds for each row, not sure how much for each set of push ups. I did the first 4 sets of push ups unbroken, but then had to start breaking them into 12/6/4/3. Finished with 7 full rounds completed, and I had finished the 250m row and I was 13 push ups into the 8th round.
Second:
Runner's core wod. Core muscles were still feeling it from yesterday and the rowing earlier, so this was not as fun.
Third:
Shoulders. Started with standing barbell military press, then a recovery set of agility and balance drills, then a max rep set of crunches and seated V-ups. Then back to shoulders with shrugs, followed by another recovery set of agility and balance drills, and a max rep set of flutter kicks and scissors with a 45lbs plate on my chest. Then finished up with the shoulder range of motion wod.
Fourth:
Changed into my VFF and headed out to the soccer fields. Ran 4 barefoot laps around the field at about 6:45/mi pace, totaling about 1.5mi. Then did my form drills back and forth across a 30m field.
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