Fish Fry-day

My traps have never been as sore as they are today from all of the hang cleans. I must have been shrugging the shit out of that bar.

Was planning to make today a rest day, but after going to a fish fry for lunch and having a few beers, I figured I’d better pay a little, so I went to open gym.

Tempo (3-5-X-1) Front Squats

  • 5×45#
  • 2×115#
  • 2×155#
  • 2×175#
  • 2×205#
  • 2×215#
  • 2×225#
  • 1×235#
  • 1×245#

I really suck at these, but that tempo is pretty rough. I’ll squat something heavy tomorrow.

Sled Drag

I put 95# on the 25# sled. Went about 0.75 miles in 15:25 according to RunKeeper. It was 3 wide laps in each direction around the parking lot.


I grabbed a 35# KB and did 2 rounds of 1:00 hold with each arm, while laying on the ground. For the second round I grabbed a couple of 45# plates and butterflied out my legs with the weight on top to help open up my hips.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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