Jump! Jump!

Ugh!! My shoulder got a little sticky yesterday. Felt it reaching for the garage door button in the Jeep and it definitely sticks when I go through the 90/90 movement. Must be those damn dumbbell snatches! Hopefully it doesn’t get worse or persist.

Feeling those GHDs for sure today. Went in early to get my presses done before the 9am class. Started with Crossover Symmetry Activation.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 10x3x145#

BOOM! Finished off the 3 week Smolov Jr. cycle. I’m so glad I decided to bump up the weights a little more for week 3. I don’t think I’ve ever done more than 145# for a triple, so this was huge. I was planning to take 3+ minutes of rest between sets but did about 1:45-2:00 for 8 and then not much more for the final 2. Thankfully I didn’t have any issues with the shoulder.

Did a little jump rope to warm up the legs since everyone else was already warming up on the rowers and I was late to the party.

Warmed up deadlifts with 4×155#, 2×245#, 2×315#, and 2×365#.


  • 2-2-2-2-2-2 Deadlifts (385#)
  • 2-1-2-1-2-1 PVC Jump Course
    • Heights were 12-14-18-24-30-42″


I guess it’s roughly another inch for each to clear the PVC or dowel. A few times I got off my timing or spacing and bailed before jumping the last one. Those were fun!


  • 10-8-6-4-2 Russian KBS (62# KB)
  • 10-8-6-4-2 Burpees
  • Run 2 laps (~250m)

We did everything outside. Perfect day for it. Finished in 8:22.

My arms haven’t felt this dead in a long long time. Glad to be getting a massage this afternoon and a golf day tomorrow.

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:

WordPress.com Logo

You are commenting using your WordPress.com 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 )

Google+ photo

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

Connecting to %s