Knees to Feet

Slept in until after 8 this morning, which never happens. Needless to say I didn’t go to the 9am class. Headed out to the garage around 10:30 and knocked out Crossover Symmetry Activation. Then I started getting warmed up for the XWOD.

Warm-up

  • 5×45# Shoulder Press
  • 2 Kneeling Jumps
  • 5×95# Shoulder Press
  • 2 Kneeling Jumps (5.5″)
  • 4×115# Shoulder Press
  • 2 Kneeling Jumps (10.5″)
  • 4×125# Shoulder Press
  • 1 Kneeling Jump (12.5″)

XWOD

  • 4-4-4-4-4-4-4-4 Shoulder Press (135#)
  • 2-1-2-1-2-1-2-1 Kneeling Jumps
    • 2s: 10″
    • 1s: 12.5″

Bumped up the height a bit from where I’d been doing these previously. Wanted to go higher, but couldn’t get myself to attempt it at 14″. Here’s a slomo of my last jump of the day. I have a feeling the final day of shoulder press for week 2 is going to be rough tomorrow.

EMOM 10:00

  • 3 Power Clean & Push Jerk 185#

Man, do I need this type of work. Keep on pushing 1 rep at a time. After getting a few rounds in, it was taking me about 30 seconds to complete the reps as singles.

Walked 0.42 miles right after and then did Crossover Symmetry Recovery.

Afternoon session at CFi with Kevin before classes started. I worked on some triple unders doing one at a time while I was waiting.

Row

5 Rounds

  • 600m @ moderate pace (2:02-2:05)
  • 1:00 Rest
  • 100m @ 100%
  • 100m Easy
  • 100m @ 100%

Not too bad. My ass was really feeling fatigue (not from the seat) in the last round. Took me 22:40 (17:40 not counting the 5 rest periods). Walked about 400m after and then did Crossover Symmetry Iron Scap before I left.

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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