Tuesday

Lower legs were still feeling a little sore this morning, so it will be another day of not-running.

Got to the gym around 1.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.

First:
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3 Rounds, for time:
100 Squats
20 Ring push ups
12 Pull ups

First time.  Brought my gymnastics rings and hung them up on the Smith Machine bar, then extended the straps so that the bottom of the rings were a couple inches off the floor.  I knew doing 300 squats in sets of 100 would be the tough part.  Started off breaking it into 60/20/10/10, then 30/25/20/10/10/5, then 25/25/15/15/15/5.  The ring push ups were interesting.  I haven't ever done ring push ups before.  I could do all 20 unbroken, but I could definitely tell they were harder than regular push ups.  A lot more core and stability in them.  And the pull ups were easy.  I did all of them strict and unbroken.  Only delay I had was in the third set after the push ups, the pull up bars were blocked so I had to wait 10-15 seconds.  Finished in 13:16.

Second:
Runner's core wod.

Third:
Weighted pull up and dip ladder.  Wanted to find my 2 rep max.  Started with pull ups and 10lbs.  Then 20, 30, 40, 50, 60, 70, 80, and finally got 90.  Grip was starting to give out.  I probably would have been able to do more but I was using dumbbells and pinching them between my feet.  Then got the weight belt out and started on dips.  Same thing, 10, 20, 30, 40, 50, 60, 70, 80, and finally 90.  Not sure if I could have done more, my triceps and shoulders were torched.

Fourth:
20min on the Stairmaster, level 8.  Not all that difficult but it got my heard going anyways.

Monday

Woke up feeling pretty decent this morning.

Left the house a little early so that I could swing by a bank and have a notary public sign off on some forms for job applications.  Had to wait a little bit but got everything signed.  Got to the gym about 1:15.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.

First:
CrossFit 130415
15-12-9 reps:
135lbs Thruster
45lbs Weighted Pull Up

First time on this.  It was very difficult.  Crossfit normally does thrusters with 45-95lbs, so jumping to 135lbs was not a whole lot of fun.  Started with 5/4/3/2/1 on the thrusters, did 5/4/4/2 on the pull ups.  Second set was a disaster.  4/3/2/2/1 on the thrusters, 4/4/2/2 on the pull ups.  Last round was tough but doable.  3/3/2/1 on thrusters, 3/2/2/2 on the pull ups.  Finished in 13:16.

Second:
Lots of abs.  Turned my interval timer on my phone for 10 rounds of exercising for 20 seconds and resting for 10 seconds.  Did each interval rotating through crunches, left crunches, right crunches, reverse crunches, leg levers, scissors, flutter kicks, side bends, seated V-ups, and supermans.  Did the whole 10 round interval program twice.

Third:
Incline dumbbell bench press.  Haven't done it in a couple weeks.  Started with 70bs, felt good, bumped to 80, then 90, then 95lbs, then dropped back down to 70 to burn out.

Fourth:
Wanted to do a hill workout.
Started with 5min on the Stairmaster
Then ran 800m on the Treadmill with 5.0 incline averaging 8:34/mi pace
Then 25 box jumps
Then another 800m run with the same incline and speed
Another 5min on the Stairmaster
Another 800m run
Another 25 box jumps
And finally one last 800m run.

Thursday

Back and arms were a little sore this morning, otherwise everything felt alright.  Left elbow is still improving.  Left shin still bothers me from time to time.

Got to the gym around 1:45.

Usual 5:00 rowing warm up on 10/10 resistance followed by 10:00 of stretching and foam rolling.

First:
Another weird day.  Wanted this to be the sort of stuff I normally do on Wednesdays.  Started with 20:00 of hard effort on the Stairmaster, starting on level 8 and bumping to level 9 at the halfway point.

The plan was to finish and then immediately get on the rower and row 1km.  But, naturally, with only a few minutes left to go on the Stairmaster, an older guy gets onto the rower and sits on it for 30min.  This meant that after I finished my 20:00, I stood around looking impatient for a while before he finished and I could get on it.

Second:
Rowed 1km on 10/10 resistance.  Pretty tough, as my legs were already gassed.  First 500m was somewhere around 1:45, but then I slowed down quite a bit.  Finished in 3:38, which isn't terrible, but not really near my PR of low 3:30s.

Third:
Back onto the Stairmaster for another 20:00.  Again, started on level 8 and bumped to level 9 at the halfway point.

Fourth:
Changed into my VFF and headed over to the soccer fields.  Ran 4 laps around the big field, which totaled about 1.48mi.  Good pace too, something like 6:04/mi.  Recovered for a few minutes, then did my form drills back and forth across a soccer field.  In case I haven't mentioned what my form drills are, they are just drills that help reinforce good running form or work muscles that help with good running form.  Its stuff that most people have either done when they were kids before soccer/football/basketball games, or seen college or pro athletes do before games.  Butt kicks, high knees, jogging backwards, lateral bounding to each side, and forward bounding.