Friday

Normal gym day today.  Got there about 1350.

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

First:
CrossFit Dobogai
7 rounds, for time:
8 Muscle ups
22yd Farmers carry holding 2 x 50lbs dumbbells

First time on this.  Obviously the muscle ups were going to be tough.  This is the most I've ever done in a single wod.  Did the first round unbroken, then 4/4, 4/4, 4/3/1, 4/3/1, 3/3/2, and 4/4.  The farmers carry was easy, but I think the point of it was to burn up your grip strength.  Started noticing both of my hands were hurting somewhere around round 4 and by the time the last round of muscle ups, I looked down and saw that a blood blister had opened up and I had bled all over the bar.  Crap, told the kid that was going back and forth with me to hold off on using it until I cleaned it, then finished the last round of farmers carry.  Finished in 17:25.

I've had my hands bleed before at the gym so I keep a roll of athletic tape in my bag.  I ghetto-bandaged them up before I went back out.

Second:
Runners core wod.  Plus hanging knees to chest and seated v-ups.

Third:
Shoulders, since I haven't done them in a couple weeks.  Started with standing military press with 80lbs, 90, 100, then back down to 70.  Then a round of agility and balance drills.  Then shoulder shrugs with 115lbs, 135lbs, 160lbs, and back down to 115lbs.  Another round of agility and balance drills.  Then finally the shoulder range of motion wod.

Fourth:
Wanted to get some fast sprints in.  Got on the treadmill and ran 2 x 400m at 5:17/mi pace.  Then 2 x 400m at 5:04/mi pace.  Then finally 2 x 400m at 4:52/mi pace.  And I rested for 1:30 between each interval.

Fifth:
Cleaned off the treadmill and headed downstairs to the pull up bar.  Did 5 strict pull ups, 5 pull ups with one hand switched to face me, then another 5 pull ups with the hands flip-flopped.