Back in the Garage

In the afternoon I put the new handles on the Ski Erg and felt like working out. I haven’t hit a garage session is way too long. Warmed up with a 500m ski in 2:10.6.

Ski Erg Handles v2

Back Squat

  • 10×45#
  • 5×95#
  • 5×155#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×285#
  • 1×295#
  • 1×305#
  • 1×315#
  • 1×325#
  • 1×335#
  • 1×345#

Rectus Femoris CompressionFeeling good! Getting more used to the shoes and belt each time I wear them. Only 15# shy of my previous best and decided that was enough since it’s 10# more than I’ve done since the back tweaks. No need to rush it. I can feel some squat PRs coming in January for sure.

Used the new Rogue training plates finally. I can fit 295# on the bar where 205# of Hi-Temps would fit before.

I’m 95% sure I’ve narrowed down my leg issue to the rectus femoris of the quad muscles. Starting to try some compression (too 3 bands!) and e-stim to see if that’ll make it feel better. I could definitely feel it at times when squatting, but didn’t seem to affect me.

Accessory

Banded MU Ring Pulldowns

  • 20 Red band @ 7’3″ bar
  • 2×20 Red band @ 7’3″ bar, sitting on 55# bumper

These come from CrossFit Training via Vivendi Lab. I’m an inch or so away from being able to do strict muscle-ups, so these should really help me out. Sitting on the bumper plate allowed me get full extension through the ring dip portion or else I would hit the ground with my knuckles.

Conditioning

  • 3,000m Ski Erg

Pretty sure that is the longest distance I’ve done at a high intensity. Even beat my 2,000m PR in the process, which goes to show I had no idea what I was doing when I first got the machine. My last 1,000m was the fastest of the 3 too. The 500m splits were 2:04.9, 2:06, 2:04.2, 2:04.5, 2:02.8, and 2:00.2. Not sure what I was doing in the second 500m. My 2,000m time was 8:19.6 and 3,000m was 12:22.6.

That was fun! Need to hit some solo stuff every week again. The quiet is nice, I can do whatever I want, and it’s a good time to think.

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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