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.