Back To It

Worked on the garage all weekend with my Dad. It’s a long day standing on the concrete for so long. I did do a round of back stretches last night though. Back to the grind today after 2 weeks away from CFi classes. Looking forward to it. I got up and had my coffee at the squat rack instead of sitting down for a half hour. Warmed up with 3:00 on the Air Dyne (1.24km) and then got right to it.

Back Squats

  • 20×45#
  • 10×135#
  • 10×145#
  • 10×155#
  • 10×165#
  • 10×175#
  • 10×185#

I haven’t had a bar on my back in over 2 months, trying to rest the right quad. Wanted to keep it light but get in some volume. I don’t plan to get too heavy for a few weeks and see how it all feels.

Went to the 9am class. After taking a break from creatine for the last couple of weeks, I mixed it in my workout drink again today.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Pass-thrus

Strength

Shoulder Press

  • 10×45#
  • 7×75#
  • 7×95#
  • 7×105#
  • 3x7x115#
  • 7×120#

Conditioning

  • 2:00 AMRAP
    • Jump Squats
  • Rest 1:00
  • 8:00 AMRAP
    • 6 Push-ups
    • 8 Sit-ups
    • 10 MB Cleans (20#)

I did 63 jump squats at a pretty decent pace. Then I got 7 rounds plus 6 push-ups. Everything unbroken but the cleans got slow because it was such a burn in the legs.

Midline

4 Rounds

  • 20s Hollow Hold
  • 10s Rest
  • 20s Superman Hold
  • 10s Rest

Was sweating more than during the AMRAP. Can’t remember ever doing a superman hold; those are tough!

It felt good to be back at it. Knocked out Crossover Symmetry Iron Scap before I left the gym. Will do some back stretches tonight.

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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