Wanted to do a quick workout before going to work.
2min max reps push ups (81)
Rest 5min
2min max reps sit ups (103)
Rest 5min
2min max reps squats (93)
Saturday, December 28, 2013
Thursday
Didn't feel all that great but still needed to get to the gym. Forgot to eat my pre-gym banana and forgot to bring my gymnastics rings, so I knew it was going to be a rough day. Had to make up a wod on the spot.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
5 Rounds, for total reps:
Max pull ups
Max dips
There is a wod similar to this, but I got the numbers mixed up. I went with 5 rounds, the real one goes 7 rounds. Ah well. Still pretty tough. Started out with 30 pull ups and 22 dips, then 13 pull ups and 12 dips, then 10 and 10, then another round of 10 and 10, then finally 8 and 8. Finished with a total of 71 pull ups and 62 dips.
Second:
Abs. Did Tabata intervals for hanging knees to chest, rested 1min, then Tabata intervals for scissors, rested another 1min, then Tabata seated V-ups.
Third:
Shoulders. Started with seated dumbbell shoulder press with 50, 55, 60, then 45lbs. Then did a recovery set of balance and agility drills. Then standing shoulder shrugs with 115, 135, 160, then back down to 115lbs. Another set of balance and agility drills. And finally the lightweight shoulder range of motion wod with 10lbs dumbbells.
Fourth:
Wanted to run several quick 800s. But I think because I wasn't feeling all that awesome and I hadn't eaten anything pre-workout, I just felt crappy. Ended up running 2 x 800m at 5:46/mi pace with a 3:00 rest in between.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
5 Rounds, for total reps:
Max pull ups
Max dips
There is a wod similar to this, but I got the numbers mixed up. I went with 5 rounds, the real one goes 7 rounds. Ah well. Still pretty tough. Started out with 30 pull ups and 22 dips, then 13 pull ups and 12 dips, then 10 and 10, then another round of 10 and 10, then finally 8 and 8. Finished with a total of 71 pull ups and 62 dips.
Second:
Abs. Did Tabata intervals for hanging knees to chest, rested 1min, then Tabata intervals for scissors, rested another 1min, then Tabata seated V-ups.
Third:
Shoulders. Started with seated dumbbell shoulder press with 50, 55, 60, then 45lbs. Then did a recovery set of balance and agility drills. Then standing shoulder shrugs with 115, 135, 160, then back down to 115lbs. Another set of balance and agility drills. And finally the lightweight shoulder range of motion wod with 10lbs dumbbells.
Fourth:
Wanted to run several quick 800s. But I think because I wasn't feeling all that awesome and I hadn't eaten anything pre-workout, I just felt crappy. Ended up running 2 x 800m at 5:46/mi pace with a 3:00 rest in between.
Friday, December 27, 2013
Wednesday
Worked the night before, got home, slept for 4 hours, then woke up and ate breakfast. Wanted to still do a workout even though the gym was closed. Headed to the Dam instead.
SealFit 130905
Run 4mi for time
*On every odd minute, do 5 squat jumps
*On every even minute, do 5 push ups
First time. Guesstimated that it would take 5-10 seconds for every set of exercises, giving me about 50 seconds to run. If I ran slow, that meant I would have to do more sets of exercises, so it would benefit me to push hard during the run and get it over with quicker. Took off. Had my watch set to beep at me every minute. Got a few strange looks because even sprinting I would still only get maybe 200m before I had to stop again to do exercises. Kept a running clock. Finished in 30:35. Kinda fun thinking that even though I stopped every minute (30 stops total), I still averaged 7:37/mi
SealFit 130905
Run 4mi for time
*On every odd minute, do 5 squat jumps
*On every even minute, do 5 push ups
First time. Guesstimated that it would take 5-10 seconds for every set of exercises, giving me about 50 seconds to run. If I ran slow, that meant I would have to do more sets of exercises, so it would benefit me to push hard during the run and get it over with quicker. Took off. Had my watch set to beep at me every minute. Got a few strange looks because even sprinting I would still only get maybe 200m before I had to stop again to do exercises. Kept a running clock. Finished in 30:35. Kinda fun thinking that even though I stopped every minute (30 stops total), I still averaged 7:37/mi
Saturday
Got up at 0600 and met the trail running group at the Forest at 0700. Pretty big group this morning, probably 20 or so people.
I decided to try sticking with the fast group as long as I could. Went pretty well. We all got held up around the 1/3 point by a big tree that had fallen across the trail. Took a couple minutes to weave our way around the branches. Stuck with the group until the halfway point when the two faster guys just took off. The rest of us got strung out and I was basically running by myself for the rest of it. Legs were still sore so the hills did not feel awesome. Wasn't sure how well I'd do. I forgot to eat anything before the run, and I forgot to bring my hydration belt. Not exactly optimal preparation there. But even with the 2min delay, which I kept my watch going, I still did a 1:10 flat. Probably top 3 fastest time for me on that route. Very happy with it.
I decided to try sticking with the fast group as long as I could. Went pretty well. We all got held up around the 1/3 point by a big tree that had fallen across the trail. Took a couple minutes to weave our way around the branches. Stuck with the group until the halfway point when the two faster guys just took off. The rest of us got strung out and I was basically running by myself for the rest of it. Legs were still sore so the hills did not feel awesome. Wasn't sure how well I'd do. I forgot to eat anything before the run, and I forgot to bring my hydration belt. Not exactly optimal preparation there. But even with the 2min delay, which I kept my watch going, I still did a 1:10 flat. Probably top 3 fastest time for me on that route. Very happy with it.
Saturday, December 21, 2013
Friday
Legs were still sore from Tuesday. Tried to pick a wod that wouldn't involved them much. As I worked the night before, this was one of those "4 hour of sleep" days. Not a whole lot of fun. Got to the gym around 2:45.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling. Foam rolling my legs hurt so bad it actually took my breath away.
First:
SealFit 130212
3 Rounds, for time:
Run 800m
50 x 4ct Flutter kicks
50 Supermans
50 Pull ups
First time. No leg involvement thankfully. Kept the runs at 6:42/mi pace. Did every round of flutter kicks and supermans unbroken. Supermans weren't all that hard, they are just a lower back exercise. The three rounds of 50 pull ups sucked though. First round I broke it into 25/10/5/5/5, then 15/10/5/5/5/5/5. And when I got up to the bar to start the third and final round, a bunch of older guys were blocking it doing the usual bicep curl/tricep extension routine. Ugh. Probably delayed me a couple minutes before I broke the pull ups into 20/10/5/5/5/5. Finished in 34:43.
Second:
Short on time so I just did one round of the runner's core wod, doing 1min per exercise.
Third:
Incline dumbbell bench press. Started with 70, then 80, then 90.
Fourth:
Sally Up wod with push ups. Not fun right after incline dumbbell bench.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling. Foam rolling my legs hurt so bad it actually took my breath away.
First:
SealFit 130212
3 Rounds, for time:
Run 800m
50 x 4ct Flutter kicks
50 Supermans
50 Pull ups
First time. No leg involvement thankfully. Kept the runs at 6:42/mi pace. Did every round of flutter kicks and supermans unbroken. Supermans weren't all that hard, they are just a lower back exercise. The three rounds of 50 pull ups sucked though. First round I broke it into 25/10/5/5/5, then 15/10/5/5/5/5/5. And when I got up to the bar to start the third and final round, a bunch of older guys were blocking it doing the usual bicep curl/tricep extension routine. Ugh. Probably delayed me a couple minutes before I broke the pull ups into 20/10/5/5/5/5. Finished in 34:43.
Second:
Short on time so I just did one round of the runner's core wod, doing 1min per exercise.
Third:
Incline dumbbell bench press. Started with 70, then 80, then 90.
Fourth:
Sally Up wod with push ups. Not fun right after incline dumbbell bench.
Wednesday
Quick workout today since I was heading to work at 7. Also didn't want to do anything too hard as my legs were killing me from yesterday's SealFit wod. 150 weighted squat jumps is rough.
Met up with Padawan Jody at the Lake Murray Dam parking lot. He was just hoping to do a short run. He hasn't run much in the last 6 months so he wants to slowly get back into it. Since a short run isn't all that tough, I did a practice Army PFT with him. Max reps of push ups in 2min, recovered for 2min, max reps of anchored sit ups in 2min, recovered for 5min, then started the run. I stayed pace with him so we weren't moving all that quick. Got to the turn around point for 1mi in somewhere around 9:00 I think but he asked to stop. Said he was having pain in his back and chest. So we recovered there for 5min or so then headed back. He got probably 9/10 of the way back before he stopped to walk. I encouraged him and he started back up and finished.
Met up with Padawan Jody at the Lake Murray Dam parking lot. He was just hoping to do a short run. He hasn't run much in the last 6 months so he wants to slowly get back into it. Since a short run isn't all that tough, I did a practice Army PFT with him. Max reps of push ups in 2min, recovered for 2min, max reps of anchored sit ups in 2min, recovered for 5min, then started the run. I stayed pace with him so we weren't moving all that quick. Got to the turn around point for 1mi in somewhere around 9:00 I think but he asked to stop. Said he was having pain in his back and chest. So we recovered there for 5min or so then headed back. He got probably 9/10 of the way back before he stopped to walk. I encouraged him and he started back up and finished.
Wednesday, December 18, 2013
Tuesday
Woke up at noon and got to the gym about 2:45.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SealFit 130204
For time, wearing a 20lbs vest:
Run 1mi
50 Chest to bar pull ups
100 Push ups
150 Squat jumps
Run 1mi
First time trying this. Its another wod requiring me to wear my 20lbs weight vest. Started by running an 8:00/mi. Then did the pull ups, breaking them into 15/10/5/4/4/3/5/4. Push ups weren't that bad. Started with 20 then did 10/10/10/9/9/9/5/5/5/7. Squat jumps were awful. Broke them into sets of 20. Legs were destroyed. Stumbled up the stairs and ran an 8:30/mi. Finished in 43:57.
Second:
Random abs. Side bends, flutter kicks, scissors, seated V-ups, leg levers, and reverse crunches.
Third:
Padawan Jody showed up so we did shoulders together. Started with standing military barbell press with 80, 90, 100, then 80. Then over to shoulder shrugs with 115, 135, and 160. Then the shoulder range of motion wod with 10lbs.
Fourth:
Wanted to do a little more running so he and I ran 4 x 400m on the treadmill. I put my 20lbs vest back on for the intervals. Ran the first at 8:00/mi pace, then 7:30/mi, then 7:05/mi, and finally 6:42/mi. Quads were destroyed.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SealFit 130204
For time, wearing a 20lbs vest:
Run 1mi
50 Chest to bar pull ups
100 Push ups
150 Squat jumps
Run 1mi
First time trying this. Its another wod requiring me to wear my 20lbs weight vest. Started by running an 8:00/mi. Then did the pull ups, breaking them into 15/10/5/4/4/3/5/4. Push ups weren't that bad. Started with 20 then did 10/10/10/9/9/9/5/5/5/7. Squat jumps were awful. Broke them into sets of 20. Legs were destroyed. Stumbled up the stairs and ran an 8:30/mi. Finished in 43:57.
Second:
Random abs. Side bends, flutter kicks, scissors, seated V-ups, leg levers, and reverse crunches.
Third:
Padawan Jody showed up so we did shoulders together. Started with standing military barbell press with 80, 90, 100, then 80. Then over to shoulder shrugs with 115, 135, and 160. Then the shoulder range of motion wod with 10lbs.
Fourth:
Wanted to do a little more running so he and I ran 4 x 400m on the treadmill. I put my 20lbs vest back on for the intervals. Ran the first at 8:00/mi pace, then 7:30/mi, then 7:05/mi, and finally 6:42/mi. Quads were destroyed.
Monday
Didn't sleep very well but still got up at 0700 so that I could take the CPD "physical agility test" at 0900. They had it on the top of the municipal parking garage that's next door to HQ. Went pretty well. Minimum finish time is 2:06 and I did a 1:24. Its basically just a short obstacle course with a little bit of running, jumping some hurdles, climbing steps, climbing over a wall and through a window, and dragging a 150lbs sled. Not hard.
Went home, had breakfast, then headed to the gym around 2.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.
First:
SealFit 121211
For time:
Run 800m
10 Rounds:
20 Mountain climbers
10 Dips
10 Leg Levers
Run 800m
First time. Went pretty well. Ran both of the 800m intervals at 6:42/mi pace. Did every round and set of mountain climbers, dips, and leg levers unbroken. Took maybe 5sec rest in between each round but otherwise didn't rest. Finished in 22:28.
Second:
Runner's core wod. But I changed it a little. Normally I do 45sec per exercise for 2 rounds. This time I did 1min per exercise for the first round, then 45sec per exercise for the second round.
Third:
Flat dumbbell bench press. Started with 80, then 90, then 100, then back down to 80.
Fourth:
Did the "Sally Up" wod for squats.
Went home, had breakfast, then headed to the gym around 2.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.
First:
SealFit 121211
For time:
Run 800m
10 Rounds:
20 Mountain climbers
10 Dips
10 Leg Levers
Run 800m
First time. Went pretty well. Ran both of the 800m intervals at 6:42/mi pace. Did every round and set of mountain climbers, dips, and leg levers unbroken. Took maybe 5sec rest in between each round but otherwise didn't rest. Finished in 22:28.
Second:
Runner's core wod. But I changed it a little. Normally I do 45sec per exercise for 2 rounds. This time I did 1min per exercise for the first round, then 45sec per exercise for the second round.
Third:
Flat dumbbell bench press. Started with 80, then 90, then 100, then back down to 80.
Fourth:
Did the "Sally Up" wod for squats.
Sunday
Got off work at 0700, in bed by 0730. Unfortunately had to wake up at 1200 to make sure I could eat breakfast and still get to the gym before they closed. Wanted to do a relatively easy workout since I was scheduled to take the Columbia PD "physical agility test" the following morning.
Got to the gym around 2.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.
First:
Run first, yay. Ran 8 x 400m on the treadmill. Started out with 2 intervals at 5:17/mi pace. Then 4 intervals at 5:04/mi pace. Then finished up with 2 intervals at 4:52/mi pace. Felt great. No weird pains or anything. I recovered for 1:30 between intervals.
Second:
Pretty self explanatory workout I made up.
2min max rep push ups (82)
Rest 2min
2min max rep sit ups (92)
Rest 2min
2min max rep pull ups (33)
Rest 2min
2min max rep 2ct flutter kicks (117)
Rest 2min
2min max rep dips (40)
Got to the gym around 2.
Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.
First:
Run first, yay. Ran 8 x 400m on the treadmill. Started out with 2 intervals at 5:17/mi pace. Then 4 intervals at 5:04/mi pace. Then finished up with 2 intervals at 4:52/mi pace. Felt great. No weird pains or anything. I recovered for 1:30 between intervals.
Second:
Pretty self explanatory workout I made up.
2min max rep push ups (82)
Rest 2min
2min max rep sit ups (92)
Rest 2min
2min max rep pull ups (33)
Rest 2min
2min max rep 2ct flutter kicks (117)
Rest 2min
2min max rep dips (40)
Thursday, December 12, 2013
Thursday
Got up at 1200, left the house around 1420, got to the gym about 1430.
Started with a 5:00 warm up on the rower with 10/10 resistance followed by 10:00 of stretching.
First:
SealFit 131203
6 Rounds, for time:
Run 400m
30 x 4ct Mountain climbers
20 Dips
First time. Arms and chest were still really sore. Made the dips pretty awful from start to finish. Ran each 400m at 6:42/mi pace. I did the first round of mountain climbers unbroken, but then had to split the rest of the rounds in half. Same with the dips, first round unbroken but then split the rest in half. Finished in 32:33.
Second:
Abs. Did a set of 100 leg levers, 100 scissors, and 100 side bends.
Third:
Shoulders, which I knew would be fun with very sore arms and chest. Started with dumbbell shoulder press with 50, 55, 60, then back down to 50. Then did a recovery set of agility and balance drills. Then dumbbell shrugs with 75, 85, 95, and then 75. Another set recovery set of agility and balance drills. And finally my shoulder range of motion wod with 10lbs.
Fourth:
Upstairs to the treadmill to run 2 x 400m. Ran the first at 5:04/mi pace. Recovered for 1:30. Then ran the second at 4:52/mi pace. Then headed downstairs and did a max rep set of muscle ups.
Started with a 5:00 warm up on the rower with 10/10 resistance followed by 10:00 of stretching.
First:
SealFit 131203
6 Rounds, for time:
Run 400m
30 x 4ct Mountain climbers
20 Dips
First time. Arms and chest were still really sore. Made the dips pretty awful from start to finish. Ran each 400m at 6:42/mi pace. I did the first round of mountain climbers unbroken, but then had to split the rest of the rounds in half. Same with the dips, first round unbroken but then split the rest in half. Finished in 32:33.
Second:
Abs. Did a set of 100 leg levers, 100 scissors, and 100 side bends.
Third:
Shoulders, which I knew would be fun with very sore arms and chest. Started with dumbbell shoulder press with 50, 55, 60, then back down to 50. Then did a recovery set of agility and balance drills. Then dumbbell shrugs with 75, 85, 95, and then 75. Another set recovery set of agility and balance drills. And finally my shoulder range of motion wod with 10lbs.
Fourth:
Upstairs to the treadmill to run 2 x 400m. Ran the first at 5:04/mi pace. Recovered for 1:30. Then ran the second at 4:52/mi pace. Then headed downstairs and did a max rep set of muscle ups.
Wednesday
Day off so that means gym time. Figured out a better schedule for going to the gym on my days off. Wake up at 1200, leave the house at 1345, get to the gym around 1400, work out until 1700 or so. It does mean that first day sucks though, since I only get 4 hours of sleep. Ah well. Sleep is for the weak haha.
5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SF 130313
AMRAP in 20min:
10 Pull ups
10 Burpees
10 Jump lunges per leg
First time. Pull ups went well, did every set unbroken. Took it a little easy on the burpees. Still did every set unbroken but I wasn't cooking through them either. And the jump lunges were tough but doable. Finished with 8 full rounds completed plus 10 pull ups.
Second:
Runner's core wod.
Third:
Haven't done incline dumbbell bench press in a long time. Unfortunately yesterday's wod pretty well destroyed my chest and arms, and the 80 burpees from earlier didn't help much either. Did not go well in other words. Started with 75, then 65, then 55, then 75.
Fourth:
Onto the treadmill. Ran 4 x 800m with a 3:00 recovery in between. Ran the first half of each 800m at 6:00/mi pace, then bumped it to 5:30/mi pace for the second half. The last interval I ran the first half at 6:00/mi pace then bumped it to 5:17/mi pace.
5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.
First:
SF 130313
AMRAP in 20min:
10 Pull ups
10 Burpees
10 Jump lunges per leg
First time. Pull ups went well, did every set unbroken. Took it a little easy on the burpees. Still did every set unbroken but I wasn't cooking through them either. And the jump lunges were tough but doable. Finished with 8 full rounds completed plus 10 pull ups.
Second:
Runner's core wod.
Third:
Haven't done incline dumbbell bench press in a long time. Unfortunately yesterday's wod pretty well destroyed my chest and arms, and the 80 burpees from earlier didn't help much either. Did not go well in other words. Started with 75, then 65, then 55, then 75.
Fourth:
Onto the treadmill. Ran 4 x 800m with a 3:00 recovery in between. Ran the first half of each 800m at 6:00/mi pace, then bumped it to 5:30/mi pace for the second half. The last interval I ran the first half at 6:00/mi pace then bumped it to 5:17/mi pace.
Tuesday
Worked the night before, and scheduled to work that night, so I wanted to get in a quick workout I could do at my house.
Stew Smith 130501:
10 Rounds, for time:
10 Push ups
10 Crunches
10 Wide push ups
10 Sit ups
10 Diamond push ups
20 x 2ct Flutter kicks
I've done this one a bunch, although not anytime recent. It's from a special operations prep guide I got a year or two ago. Pretty good variety. Obviously very chest, tricep, and ab intensive. Started to slow down at round 7 since I was having issues with the diamond push ups. Finished in 17:11.
Then decided I'd start up a new quick wod, max reps of squats in 2 minutes. Got 83.
Stew Smith 130501:
10 Rounds, for time:
10 Push ups
10 Crunches
10 Wide push ups
10 Sit ups
10 Diamond push ups
20 x 2ct Flutter kicks
I've done this one a bunch, although not anytime recent. It's from a special operations prep guide I got a year or two ago. Pretty good variety. Obviously very chest, tricep, and ab intensive. Started to slow down at round 7 since I was having issues with the diamond push ups. Finished in 17:11.
Then decided I'd start up a new quick wod, max reps of squats in 2 minutes. Got 83.
Friday
I knew this was going to be a tough day. Worked all night from 7pm to 7am. Got home, changed into my rucking gear. Headed to the forest. Rucked the 6mi loop with my 50lbs pack and carrying my 10lbs "dummy rifle" in my hands. Could definitely tell that being awake for 24+ hours at that point was slowing me down. Still finished strong in 1:37.
Wednesday, December 4, 2013
Wednesday
Since I work tonight I wanted to get something quick in that could be done at my house. I haven't done a whole lot of ab stuff lately so I chose an ab WOD from a special operations fitness guide I got a while back. Its pretty rough.
4 Rounds:
50 Sit ups
25 Left Crunches
25 Right Crunches
50 Flutter kicks
50 Leg Levers
20 Side Bends
30 Supermans
After each round I took a 2min recovery. Sit ups, side crunches, flutter kicks, side bends, and supermans were all good. Had to break the leg levers up though. Did either 30/20 or 20/30, except for the last round when I did 30/5/6/9.
Finished with a set of 25 plyo push ups.
4 Rounds:
50 Sit ups
25 Left Crunches
25 Right Crunches
50 Flutter kicks
50 Leg Levers
20 Side Bends
30 Supermans
After each round I took a 2min recovery. Sit ups, side crunches, flutter kicks, side bends, and supermans were all good. Had to break the leg levers up though. Did either 30/20 or 20/30, except for the last round when I did 30/5/6/9.
Finished with a set of 25 plyo push ups.
Tuesday
Another day I screwed up the timing on when to leave for the gym. Need to work on this.
5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.
First:
SealFit Pisa
6 Rounds, for time:
50m Bear crawl
20 Dips
20 Pull ups
20 Squat Jumps
Run 800m
First time. Did the bear crawls in the large group fitness room upstairs. Did the runs on the treadmill at 7:30/mi pace. Got through 1 full round, and was into the second round when I moved to the pull up bar to find it completely blocked. One bar was blocked by two old guys doing a million bicep curls on a cable machine. The other pull up bar was blocked by a guy doing a million chest flies, bicep curls, and tricep extensions on the other cable machine. I paced behind them for 5 minutes before the older guys finally moved off. I don't mind getting delayed for a few seconds, but 5 minutes? Nope. Pressed the stop button on my timer, no point in keeping track of this anymore. Finished the second round, then finished the third round and realized I wouldn't have time to do anything else if I continued.
Second:
Shoulders! Started with standing barbell military press with 80, 90, 100, then back down to 70. Then did a recovery set of agility and lower leg drills. Then randomly, a set of weighted sit ups with a 25lbs plate. Then dumbbell shoulder shrugs with 70, 80, and 90lbs. Then another recovery set of agility and lower leg drills. And finally the shoulder range of motion wod.
5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching.
First:
SealFit Pisa
6 Rounds, for time:
50m Bear crawl
20 Dips
20 Pull ups
20 Squat Jumps
Run 800m
First time. Did the bear crawls in the large group fitness room upstairs. Did the runs on the treadmill at 7:30/mi pace. Got through 1 full round, and was into the second round when I moved to the pull up bar to find it completely blocked. One bar was blocked by two old guys doing a million bicep curls on a cable machine. The other pull up bar was blocked by a guy doing a million chest flies, bicep curls, and tricep extensions on the other cable machine. I paced behind them for 5 minutes before the older guys finally moved off. I don't mind getting delayed for a few seconds, but 5 minutes? Nope. Pressed the stop button on my timer, no point in keeping track of this anymore. Finished the second round, then finished the third round and realized I wouldn't have time to do anything else if I continued.
Second:
Shoulders! Started with standing barbell military press with 80, 90, 100, then back down to 70. Then did a recovery set of agility and lower leg drills. Then randomly, a set of weighted sit ups with a 25lbs plate. Then dumbbell shoulder shrugs with 70, 80, and 90lbs. Then another recovery set of agility and lower leg drills. And finally the shoulder range of motion wod.
Monday
Kinda screwed up the timing on this workout and got to the gym too late.
Because I was going to do a wod with rowing in it, I warmed up for 5:00 on an elliptical then did 10:00 of stretching.
First:
Crossfit 090805:
3 Rounds, for time:
Row 500m
21 Burpees
Run 400m
First time. Burpees and rows were going to be rough. Wanted to keep my rows under 2:00. First was 1:50, second and third were around 1:55. Split the burpees into 12/9, then 10/6/5, then 7/7/4/3. Kept all of the runs at 6:42/mi pace. Finished in 19:38.
Second:
Runner's core wod, and since I was running out of time, I did the usual 2 rounds of 45sec at each exercise, but without any rest.
Sunday
!Outdoor hard surface run report!
I know, probably not that big a deal to some people, but I've been nursing messed up shins for a long time now, so its a big deal to me.
Only had time for a quick workout so I decided I'd try out running on hard surfaces and headed out to the Lake Murray Dam. It was 6pm, so already really dark outside. Started on the Lexington side, which meant I had a headwind and constant blinding headlights for the first half. Made sure to focus on the right form. Short steps, landing lightly on my mid or forefoot. First and second miles went well, I slowed slightly for the third mile, and then took off on the fourth. Ran a faster 2nd half than the first half. Finished in 27:08. Not a PR for me or anything, although certainly quicker than most people. No pain though so fingers crossed, we'll see how my shins do.
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