18 Long Months

drink-coffee-work-outEarly to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.

Warm-up

5 Rounds

  • 1:00 DU
  • 1:00 7-10 T2B

I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.

Strength

Strict Press

As a guide they suggested 5-5-3-3-3-2-2-1RM.

  • 5×45#
  • 5×95#
  • 3×115#
  • 3×125#
  • 3×135#
  • 2×150#
  • 2×160#
  • 1×170# (PR)
  • 1×175# (PR)

Finally! After a year and a half I get a 10# PR. So happy!!

Conditioning

5 – 1:00 Rounds

  • 150m Row
  • Max Burpees

I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.

5:00 Rest

5 – 1:00 Rounds

  • 100m Run
  • Max American KBS (53#)

Had to deal with a little traffic a few times. Managed 56 swings.

Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.

In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.

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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