8 Below

I woke up and checked my phone to see what the temperature was like.


Almost went back to sleep, but got moving and went to the gym. Only one there this morning so adjusted to suit my liking. 🙂 Did some bottom squat holding and then 10×45#, 5×75#, and 5×95# shoulder presses to warm-up.

10:00 EMOM

  • Odds: 5 Shoulder Press (115#)
  • Evens: 20s Row

Front squats were programmed but my legs are shot from Super Squats. Didn’t feel like going heavy so I kept the shoulder presses light. Went harder each round on the rower, getting 107-109-110-111-113 meters.

5 Rounds

  • 40 DU
  • 20 Sit-ups
  • 20 Russian Twists (45# plate)

Nice change of pace using a plate instead of a kettlebell. I had 2 stupid misses on dubs. After 1 rep in the first round and after 2 reps in the final round. I hate those kind of misses because it’s just a lack of concentration. Finished in 9:04. Was nice that this workout was pretty much just about moving. Was out of breath but didn’t really break a sweat.

Back in the evening to talk about the Open and then do some more work.


  • 12:00 @ 5k pace (1:57)

Kept the average pace under and ended up around 1:56.4 I think for 3,099 meters.

Grabbed a bar and did 5 hang power clean and jerks (45#) and 5 power clean and jerks (95#).

7 Rounds

  • 5 C&J (115#)
  • 10 Box Jumps (24″)
  • 1:00 Rest

Finished at 9:40 with round times of 30, 34, 32, 31, 31, 31, and 31 seconds. Not sure why round 2 was so slow. The clean & jerks felt great and were all unbroken. I missed a box jump in the last round or I think it would have been the fastest round. Box jumps are quickly coming back, which makes me pumped. My calves are shot after super squats, double unders, jerks, and jumps.

4 Rounds NFT

  • 25 Back Extensions
  • 25 Shoulder Taps

Whoops, I had 20 back extensions per round written in my plan but never checked it. No wonder my low back was feeling so pumped at the end of each set.

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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