Fuck You Quad

Brrrr! When I checked the weather this morning it was -12 and felt like -29 with the windchill.


  • 500m Row – 2:16
  • Bottom Squat Hold
  • Stretching
  • 5 OHS (45#)

Open Workout 14.2

Every 3 minutes for as long as possible complete:

  • From 0:00-3:00, 2 rounds of:
    • 10 OHS (95#)
    • 10 C2B pull-ups
  • From 3:00-6:00, 2 rounds of:
    • 12 OHS (95#)
    • 12 C2B pull-ups
  • Etc., following same pattern until you fail to complete both rounds

I cruised through the first two rounds in about 1:30, doing both sets of OHS unbroken, the first 10 pull-ups unbroken, and then 5-5 on the second set. Loved all of the rest time. I started to feel my quad quite a bit in the second three minutes and pretty much gave up after that. Basically bitched out. šŸ˜¦ Finished the second set of 12 overhead squats just before time ran out. I really wanted to give it a run to finish the rounds of 14 today. Honestly part of me was afraid of going to that dark place and this injured quad was just the excuse I needed.Ā Disappointed in myself, but I also know it’s not worth it to make it worse. Sucks either way though!

I think I’m going to stay away from any squatting up until the Open and see if the quad can heal up.


Warmed up with some reps at 95#, 135#, and 185#.

10:00 EMOM

  • 2 Hang Power Cleans + 1 Push Jerk (@ ~70-75% of 1RM C&J)

Started with 205# on the bar and damn was it heavy for that first round. In the second round I didn’t get the hook grip back after the first clean and knew I was going to lose it, so I just dropped the bar. Took ten off each side and went 185# for the last 8 rounds. Not my day!


2 Cycles

  • 4 Rounds Tabata
    • 20s Hollow Rock
    • 10s Rest
  • 30s Rest
  • 4 Rounds Tabata
    • 20s Row (cal)
    • 10s Rest
  • 30s Rest
  • 4 Rounds Tabata
    • 20s Plank
    • 10s Rest
  • 30s Rest

I made it through the first cycle of hollow rocks without stopping for 75 reps, but then really died when they came back around and only got 64 reps with several breaks in cycle 2. I got 40 and 43 calories on the rower and held all of the planks no problem. Had planned to do 1:30 of MB cleans with 1:00 rest for the 3rd part but with my quad made an adjustment to the planks since there were only a few of us.

Not a crazy Super Sunday, but some solid work.

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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