Knock Knock Noggin

Woke up wish a pounding headache in the middle of the night and it didn’t start going away until late afternoon. So I didn’t make it to the 9am. The workout was bench press and a bunch of bear complexes, so instead of going in for a night class and having to modify everything, I decided to do some stuff in the garage around 5pm.


3:00 Air Dyne


Running Clock…

  • 0:00 – 0:30 Air Dyne (:30)
  • 0:30 – 1:15 Rest (:45)
  • 1:15 – 2:15 AD (1:00)
  • 2:15 – 3:45 Rest (1:30)
  • 3:45 – 5:15 AD (1:30)
  • 5:15 – 7:30 Rest (2:15)
  • 7:30 – 9:30 AD (2:00)
  • 9:30 – 12:30 Rest (3:00)
  • 12:30 – 14:30 AD (2:00)
  • 14:30 – 16:45 Rest (2:15)
  • 16:45 – 18:15 AD (1:30)
  • 18:15 – 19:45 Rest (1:30)
  • 19:45 – 20:45 AD (1:00)
  • 20:45 – 21:30 Rest (:45)
  • 21:30 – 22:00 AD (:30)

Notice how the work rest just goes backwards after the 3:00 rest in the middle. I used my AD2 and accumulated 456 calories.

Midline & Mobility

5 Rounds NFT

  • 60s Plank
  • 90s Bottom Squat Hold
  • 30s Shoulder Box Stretch

Shoulder Box Stretch?


Place your arms shoulder width apart on a 20″-24″ box. Keeping your head neutral (look at the floor, don’t bury your chin in your chest) push your shoulders open as far as possible driving your head and chest to the floor. The stretch should come from your shoulders and thoracic spine, not your lumbar spine. Again, be patient. You’ll probably look more like the lower image than the upper image when you start out.
Image and description via The Outlaw Way – Connectivity 140418

While watching TV at night I did 3 long bottom squat holds of about 2:30-3:00 each to total 15 minutes for the day. I also did some of the couch/hip stretch, though I missed the first part now that I watch the video again.

I’m going to shoot for at least 15 minutes a day of the bottom squat hold and some of the hip stretch while watching TV at night. I don’t have any serious problems with these areas, but I could be better. Might as well do something useful while watching TV and I need to take breaks from work during the day.

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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