Eat Up

Got up and made a nice little breakfast this morning before the gym. Trying something new to try to kick this fat loss back into gear. I always used to eat before the gym but stopped for some reason. I have also been wondering if not eating enough has been affecting my fat loss goal. I’m enjoying the no high intensity work on weekends and it should help the squats do their magic. Rarely am I ever feeling beat up anymore. CS Activation before going to the gym.


  • 3:00 Bottom Squat Hold
  • Leg Swings
  • Shoulder Stretches


7×2 Back Squats @ 80-96%

  • 10×45#
  • 5×135#
  • 5×225#
  • 3×255#
  • 2×280#
  • 2×285#
  • 2×290#
  • 2×300#
  • 2×305#
  • 2×310#
  • 2×320#

Wasn’t sure how it would go so I played it a little safe. Felt good and was a lot of heavy volume.


20:00 EMOM

  • 20 Russian KBS (71# KB)
  • 20 Box Jumps (24″)

I guess I could have been doing kettlebell swings all around since my arm doesn’t really even get up to shoulder height with the elbow bend. Was taking about 32 seconds for the swings and 37 seconds for the jumps each round.


  • 5×10 Seated Shoulder DB Presses on the floor (15# DBs)

Really light, but I’m easing in.

Knocked out 5, 3, and 3 minute squat holds along with some other stretching before heading home.

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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s