Thursday

Wanted to get in a last workout before I flew back home to Virginia.

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

First:

SealFit 131010

5 Rounds, for time:

20 Pull ups

30 Dips

40 Sit ups

50 Squats

Run 600m

First time.  I knew the dips would be tough, and they were very very tough.  Easily the most time spent there.  I did all 5 rounds of pull ups and sit ups unbroken, pretty happy about that.  The squats were a little tough but not bad.  And I kept the run at a good ~6:30/mi pace.  Finished in 45:29.

Second:

Abs.  Erm, I don't exactly remember what it was though.

Third:

Crossfit Test 3

Tabata Squats

After the last 10sec rest, max reps of muscle up in 4min

Final score is the lowest number of squats performed in one round multiplied by the max number of muscle ups performed.

First time on this one.  Squats went very well.  Averaged 19 or 20 each round.  Muscle ups did not go well.  No pop, and had trouble kipping.  Only managed 15.  Final score comes out to 285 (19x15).

Fourth:

Headed up to the treadmill for a short sprint workout.  Ran 4x400m with 1:30 rest in between. Kept it on 5:17/mi pace for all four reps.  Then because I wanted an even number of miles for the day, I ran 1x200m at 5:04/mi pace.