Don’t Miss

I need to get my eating back on track, which has been terrible for almost a week now. I can feel a big difference throughout the day. Was out running at around 8am.

Run Every Day

Went 1.89 miles in 17:55 with an average heart rate of 132 and 174 steps/min. Wore a sweatshirt, which is better than it being 90 I suppose. Over 7 miles already this month.

The usual Wednesday night at the gym. Warmed up with Crossover Symmetry Activation and three sets of 50 unbroken double unders.

No B.S. Bench Press

  • 10×45#
  • 5×135#
  • 3×185#
  • 3×215#
  • 3x3x235#

Did mostly short pause reps on those first two sets. Was week 6 of my second cycle of the program. In both cycles I’ve gone an extra 5# in this week over the recommended base weight + 20-25#. Seemed like I could have gone even more tonight.


  • 2x2x40kg
  • 2x50kg
  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg
  • 1x80kg
  • 1x85kg
  • 3x1x90kg

Going to be doing a max snatch in a couple of weeks at a team competition. Time to start hammering it. No misses, but didn’t feel fast or powerful. I guess that should be expected at 95%.


Alex was doing some muscle-ups, so I did some too. Total of 11 reps with sets of 3-3-2-3.

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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