Narrow Grip

My left calf is still sore, I have some tightness in my low back and neck, and traps are definitely sore. Went out to the garage around 9:30.

30:00 Air Dyne (AD2) @ Z1

Went 11.52 km, keeping RPM between 45 and 50. After doing a little reading on zone 1 training, I’d been going a little hard previously.

Headed to workout with Kevin at 3:30. Started with Crossover Symmetry Activation and then we did a little yoga to loosen up.


  • 5×45#
  • 3×75#
  • 3×95#
  • 3x60kg
  • 1x70kg
  • 1x80kg
  • 1x85kg
  • 1x90kg
  • 1x95kg
  • Fx100kg (PR attempt)
  • 5x2x60kg (narrow with pinkies on mark)

I don’t think I’ve done a heavy OHS in 2014. Could tell working up too. Made 95kg, which I’ll call 210# with the collars on. Just five pounds below my old PR, so I’ll take it for the day. I didn’t try the PR again because I could tell my low back wasn’t having it. Still tight. We dropped down and I figured I’d try them with a narrower grip. Not too bad!


EMOM 10:00

  • 6 C2B Pull-ups

Up from 5 last week. Kept losing the kip after the 4th rep again, but tried a few things that helped it here and there. Still needs work.


6 Rounds

  • 10 Weighted Pistols (26# KB)
  • 20 American KBS (53#)

Pistols were tough. Mostly broke them up into 6-4. I should have stuck to the 18# since today was the first time I’ve ever tried a weighted pistol. Did all of the KBS unbroken and finished in 10:30. After picking myself up off the ground I walked about 200m. Got home and put in a little more work.


  • Push-up
  • GHD Sit-up

Took me 4:41. Push-ups help up surprisingly well. The GHDs got horrible though.

Did Crossover Symmetry Iron Scap to call it a weekend.

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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