Friday

Bleh, worked all night, then 4 short hours of sleep, then breakfast, then the gym.  Got there a little after 2.

Sortof changed it up a little.  Warmed up with a timed 1km on the rower with 10/10 resistance.  Finished it in 3:38.  Then did 10:00 of stretching.

First:
Crossfit Angie
For time:
100 Pull ups
100 Push ups
100 Sit ups
100 Squats

I've done this one a bunch before.  You're supposed to complete all 100 reps of each exercise before moving on to the next.  The pull ups always take the longest.  This time they took around 6min.  Push ups were tough, they took maybe 3-4min.  Sit ups should have been easier, took another 4min.  And I just suffered through the squats.  Finished in 14:51 which is about 1.5min over my best time.  I think I probably lost the most time during the sit ups.

Second:
Random ab stuff.  Sets of scissors and flutter kicks.  Sets of leg levers and side bends.  And then a set of max rep seated V-ups.

Third:
Weighted pull ups.  Held a 45lbs dumbbell between my feet and did 5 rounds of 5 strict pull ups followed by 20 calf raises.  Then went to the dip bars.  Had a 45lbs plate hang around my waist and did 5 rounds of 5 strict dips followed by 20 calf raises.

Fourth:
Run time.  Ran 3 x 800m on the treadmill.  Ran the first at 5:56/mi pace, the next at 5:53/mi pace, and the third at 5:50/mi.  Rested for 3min in between intervals.