WOD

Gym partner wasn't there yet, so I started the WOD.



Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Post time to comments.



Of course I scaled it. 20# lunge and 10 Burpees.

I finished 3 sets before the partner showed. Time was 8min.



For the record...burpees suck.



We ended up doing a hodgepodge of stuff. Some step workouts, pushups, weighted pushups, and bench.

I managed 135 on the bench.

Legs

I ran beforehand, 1 mile under 15min.

I met LC and DG at the gym tonight to workout with them.
We focused on legs.
Oh my god how it hurts...even now...as I write this...3 days later.

Squats, one legged squats, some weird leaning hamstring weight thing...which works, and then a ton of weighted lunges.

Bitches.

But my thighs are definitely improved.

Lunges and swings

I decided against the run this time. I haven't looked up c25k again and I just wanted to do something different. So, I tried the eliptical.
It's a bitch.
I really didn't want to be bouncing up and down for forever...but the only way to avoid that was to semi crouch down, in which case neither leg ever gets a rest period, and then really...the easiest way to maintain the crouch was only if I was moving at a running pace.
So it was total hell. My hamstrings and glutes were screaming after only 5 minutes and I was sweating a storm.
So I got off and rode a bike for 20 minutes before deciding to try the rowing machine.
5 minutes later I am sore and tired.
I pull my feet out of the stirrups, look up, and realize I've been rowing at the highest resistance...10...good times.

I guess it was a good cardio workout. It felt like it was anyway. The bike was a cardio setting...and other than the fact that it kept asking for my heartrate...it made me work hard and was definitely a good workout. I'm happy about it.

Then the warmup.
Then the WOD:
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

I did the lunge with 25# in each hand. I count that as 50 total. Don't know if that's right...but it's what I did.
Then I did the dumbbell swing, 50#, 10 reps.
Then I added 10 pullups on the assist machine with 100# assist.

Took me 27 minutes.

Then I did a 5x5 set of recline bench. 95-115-125-125-125
Then a round of back exercises...around 105 or 115 for each, but I'm not sure exactly.
My neck felt sore and pulled all night. It sucked. But I took an advil and everything was good the next day.

That's all really, other than I'm finally starting to feel like I look good. I'm getting confidence again. If I can just trim another 10# of fat off I'd have a damn good six pack.
It's all about focus.
I keep telling myself that.

WOD

Started out with another 20min run.
1.12 miles
That puts me at
17min 51s/m so that's a personal record. yay.

Then I did the CFWU
again no Samson Stretches...still need to get those sorted.
10 squats w/olympic bar
sit ups 2x45
back extensions 2x15
pullups 2x5 w/70# assist
dips 2x5 w/70# assist

Then the WOD:
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

I did inclined situps instead of the Glute-Ham, both because I'm unfamiliar with the exercise and because I couldn't seem to find the right equipment to try it on.
Instead of muscle ups I did pullups followed by dips, all on the assist machine with 70# of help.

5 rounds in 30min.
It kicked my ass.