Pork Gainz

Wasn’t feeling as motivated to get out of bed for the squat rack this morning, but I made it. I bet the beers I had last night have something to do with that. 🙂 My legs are still pretty sore from the week. Warmed up with 3:00 Air Dyne (1.4km).

1-1/4 Front Squats

  • 10×45#
  • 3×125#
  • 3×135#
  • 3×145#
  • 3×165#
  • 3×185#
  • 3×205#

Might have felt something in that right quad doing these. Will need to keep an eye on it. That makes 5 days in-a-row at the squat rack. Nothing heavy, but greasing the groove.

Went to the 9am class.


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


Hang Muscle Snatch

  • 5×45#
  • 5×75#
  • 5×95#

Gotta be careful bringing them down. Felt some pinching in my left shoulder if I got sloppy.


  • 3×115#
  • 3×135#
  • 2×145#
  • 1×155#
  • 1×165#
  • 1×175#
  • 1×185#

Second rep of 145# and the 185# were power snatches. All the others I rode down. No misses. I haven’t attempted any weight in well over a month. That 185# power snatch was the easiest, by far, that I’ve ever done one.


4 Rounds

  • 8/8 Kroc Rows (70#)
  • 5 Weighted Push-ups (sandbag – 40#?)

It’s nice to have my 70# kettlebell at the gym now. I’d never used it once at home so figured I’d get more use out of it at CFi.


4 Rounds

  • 5 Burpees
  • 10 Plate Snatches (55#)
  • 15 Air Squats
  • 200m Run

I tried to keep my pace up on the runs. Finished in 8:54. Walked a 200 after.

Accessory 2

Reverse Hyper

  • 10×210#
  • 10×260#
  • 10×300#
  • 10×320#

Knocked out Crossover Symmetry Iron Scap and then 15 minutes of stretches. Picked up some gainz from the Makin’ Bacon Truck on the way home.


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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