Friday

Shoulders were a little sore from yesterday, otherwise felt alright.

Got to the gym a bit late.  The temporary job I'm about to start needed me to come in again to sign more paperwork.  Ended up getting to the gym at 230.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.  No foam rolling.

First:
Crossfit Unknown 001
20 x 95lbs Thruster
5 Muscle Ups
15 x 95lbs Thruster
4 Muscle Ups
10 x 95lbs Thruster
3 Muscle Ups
5 x 95lbs Thruster
2 Muscle Ups

First time trying this.  Padawan Jody was there so he did the thrusters with me, but left out the muscle ups.  This is a very tough combo.  Broke the thrusters into 15/5, then 7/6/2, then 5/5, then 5.  I did the first set of muscle ups unbroken, then had to split the next group into 4/1, but I think that was just because I was losing my grip.  I did the next two rounds unbroken.  Finished in 7:20.

Second:
Runner's core wod.  Padawan Jody did not like the planks.

Third:
Incline dumbbell bench press.  Started with 75, felt good, then 85, felt good, then tried 95 and couldn't get it off my chest haha.  Dropped to 90, couldn't get it off my chest either.  Dropped to 75 and finished.

Fourth:
Wanted to do an interval workout.  Got onto the treadmill and ran 3x400m at 5:17/mi pace, then 2x400m at 5:04/mi pace, then decided to see if the machine went higher.  Planned on running 400m, started at 4:46/mi for the first 200m, then bumped it up to 4:30/mi for the last 200m.  Not sure if the machine goes any higher.  Have to try that out another day.