Repping Singles

Got to the gym early to put in some extra work.

Row

  • 2,000m @ 1:55 pace

Half way through I wanted to cut back to 1:57, so I know it was a good pace to have. Held on and was just under with a time of 7:39.8.

Gymnastics

I took this slomo before getting started.

E15S until fail

  • 1 MU

Got through 23, or 5:45, before missing. Amazing how hard they get just doing singles. Back in August I got 21 at 5# lighter bodyweight.

I was going to do some C&J EMOM work, but Kevin told me he’d do a partner workout with me if I created it, so I threw them in the metcon instead. We worked on goats for 20-30 minutes.

HSPU

  • 3 @ 2.5″ Deficit (Strict)
  • 2×3 @ 3.5″ Deficit (Strict)
  • 2×3 @ 4.5″ Deficit (Strict)

Conditioning

20:00 Partner AMRAP

  • 20 C&J (135#)
  • 30 Burpees
  • 40 T2B
  • 50 Russian KBS (62#)

Kevin used 95#. We split the clean & jerks, burpees, and toes to bars up into sets of 5 each for the first two rounds and the kettlebell swings into 15-10 each. I did my sets of 5 unbroken in the first round and my first set in the 2nd round, then quick singles. He hit the wall in the 3rd round during C&J so I started doing more than half the reps and some bigger sets of burpees and T2B, then I did 30 swings before letting him finish out. We had 1 swing left when time ran out.

Cool Down

  • 10:00 Row

Nice and easy with a pace around 2:18-2:19. Went 2,157 meters.

In the month of January I went almost 145 kilometers or about 90 miles.

  • Air Dyne – 88,200m
  • Row – 38,377m
  • Ski – 18,214m

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s