Tuesday

Had my job interview this morning, went well and I passed.  Headed back to Columbia, immediately changed clothes, got my drinks ready, and then headed to the gym.

Someone was on the rower so I ran 800m on the treadmill at 6:22/mi pace.  Then 10:00 of stretching.

First:
Crossfit Cindy XXX
Complete as many reps as possible in 20min, or complete it in the fastest time.
10 Pull ups
20 Push ups
30 Squats
15 Pull ups
30 Push ups
45 Squats
20 Pull ups
40 Push ups
60 Squats
25 Pull ups
50 Push ups
75 Squats
30 Pull ups
60 Push ups
90 Squats

First time on this.  The idea is that if you can, you should try to complete the whole thing in under 20min.  But if not, then you count the total number of reps you could complete and that's your score.  Started off pretty decent.  Got through to the set of 40 push ups before I had to start breaking them into sets.  Kinda went downhill from there.  Completed everything in 19:16

Second:
More random ab stuff.  Laying on my back, I set a 45lbs plate onto my chest then did sets of exercises.  Did 100 scissors, 100 flutterkicks, a max set of leg levers, and a max set of side bends.  The heavy weight on your chest just makes ab stuff harder since it restricts your breathing and you have to tighten your core to keep from getting squished.

Third:
Shoulders.  Started with seated dumbbell shoulder press, then a recovery set of leg agility and balance drills.  Then shoulder shrugs, and then straight into the shoulder range of motion wod with 10lbs dumbbells.

Fourth:
Got onto the treadmill for hill repeats.  Ran 4 rounds of the following:
Run 400m on incline 5.0 at 7:59/mi pace
15 Squat Jumps
15 Calf Raises

The only rest was getting on and off the treadmill.  Felt decent.  Hadn't run hill repeats in a little while.  Legs were starting to feel it at the end.