Almost Back

Feeling a little tight in the upper back this morning. In early to row with Kevin and then we did some of the class workout since all of the 9am crew were gone today.


This is another Chris Hinshaw special, which he programmed for Garret Fisher. My 2,00m row is just over 7 minutes, so I added 5 seconds to the split paces listed on the site. The two 1:00 pieces at the end are the key to this workout.

  • 7:00 at 1:58-2:00/500m
  • 2:00 Rest
  • 2x 3:00 at 1:55-1:57/500m (2:00 Rest)
  • 2:00 Rest
  • 2x 1:00 at 1:47-1:48/500m (2:00 Rest)

Not really hard. My meters were 1,759, 777, 779, 282, and 284.


Front Squats

  • 5×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 3×235#
  • 3×255#
  • 3×275#
  • 3×285#

Felt solid. Really focused on an upright back and not bouncing too much to put extra pressure on my low back. I did seem to tweak something by my shoulder-blade though. I’ve done an ugly 3×295 before, so almost back to full steam.



  • DU
  • Sit-ups

Not very good. Missed a double under before getting to 10 and had 2 other misses in later rounds. Should have just started over! Only 12 seconds slower than my PR though, with a time of 6:40.

Felt like I needed to do more so I went out to the garage and jumped on the Air Dyne (AD2) at night for 20 minutes and went 10.39km.

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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