5 Seconds Can Be A Long Time

Surprisingly I didn’t sleep very well last night. I figured being out in the sun would have me so wore out I’d sleep like a baby. I used the A/C in my room for the first time of the year too, so maybe that was it, but otherwise I would have been miserable hot.

Got to the gym a little after 9. Warmed up with 100 walking lunges and some bottom squat hold.

Squat Every Day

Jumping Back Squats

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

Pause Back Squats (5s in the hole)

  • 4×185#
  • 4×225#
  • 4×245#
  • 4×265#
  • 2×285#
  • 2×295#

Five seconds is a long time down there. Was starting to round on that final rep so it was a good stopping point. Makes 27 days. I wore the best starting at 245#.

Did an easy 800m run to start 10am class.


Partner Chipper

  • 200 Wall Balls (20#, 10′)
  • 150 American KBS (53#)
  • 100 Power Cleans (95#)
  • 50 Pull-ups

Teamed up with Bryan. We did sets of 20 wall balls, 15 swings, 5 cleans, and 5 pull-ups. The pull-ups sucked with no grip left and so much sweat dripping down on to the hands. Thought I might rip. We finished in 17:54.


3 Sets

  • 10 GHD MB Pass (14#)

Pretty simple.


3 Sets

  • 15 Reverse Hypers (210#)

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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