Pain Travels

Left calf is still really sore, but I’m able to move around on it, so that’s a good sign. Went to CFi at 9 for some lifting. Started out with Crossover Symmetry Activation and some snatch positioning with an empty bar.

Muscle Snatches

  • 2×75#
  • 2×95#
  • 2×105#
  • 2×115#
  • 2×125#


  • 1×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#
  • 1×170#
  • 1×180#
  • 1×190#
  • 1×175#
  • Fx185#
  • 1×185#
  • Fx195#
  • Fx195#

Figured I’d try out some waves today. I guess I’d count the first 6 lifts as one big wave since it wasn’t a drop, so didn’t have a miss until the middle of the last wave. Getting the bar plenty high enough as usual. Called it a day after 3 misses. Glad to have hit 185 a couple of times and 190 once. Calf didn’t seem to affect anything.

Front Squats

Warmed up with 5×135# and 3×205#. Then did the following sets every 2 minutes.

  • 2×240#
  • 2×255#
  • 2×270#
  • 1×290#
  • 1×295#
  • 1×295#
  • 1×285#
  • 1×285#

Harder than it should have been, which is why I didn’t keep going with 295#. Calf didn’t hold me back here either.

Went back for the 5:30 class. My low back started acting up again this afternoon. 😦


  • Bottom Squat Hold
  • 40 Mountain Climbers
  • PVC Pass-thrus


I tried a few bar muscle-ups and got up there on the first one. Need to work the skill soon like I’ve been doing on the rings.
3 Rounds NFT

  • 4 Wall Walks + 20s Handstand Hold
  • 2 Rope Climbs (13′)

Those wall walks are so deceiving. Always end up breathing hard after a couple of them.


4 Rounds

  • 10 OHS (95#)
  • 10 Pull-ups
  • 20 Sit-ups

I have my butterfly down now! No problem getting all of the pull-ups. The EMOM work on muscle-ups and chest-to-bar pull-ups must be helping a ton. Finished in 6:07 with everything unbroken. Sit-ups got slow though.

More Skill

4 x Wall Walk + Handstand Hold each time

We all did it together. He had us go for a max hold on the last one and I got around 1:30 before I bailed.


4 Rounds

  • 20s Hollow Hold
  • 20s Rest
  • 20s Plank
  • 20s Rest

The hollow holds were not easy after coming right out of a long handstand hold!

Cool Down

2k Row

Nice and easy, keeping pace under 2:10/500m. Finished in 8:28.

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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