Rings & Rowing & Running

Didn’t get in a morning run. This diet needs to change today! Went to Intuition at 9.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • PVC Good Mornings
  • Air Squats



  • 5×45#
  • 5×155#
  • 5×245#
  • 5×295#
  • 3×315#
  • 3×335#
  • 3×365#
  • 3×385#

Felt pretty good. Not going to push it and get hurt again. Slow and steady progress.


Part 1:

  • 2-3-4-5-6 Muscle-ups
  • 2-4-6-8-10 HR Push-ups

Part 2:

  • 10-8-6-4-2 T2B
  • 10-8-6-4-2 Goblet Squats (53#)

Trying to do 2-4-6-8-10 with MU would take me a really long time. Cutting back to 20 total reps was a wise mood and still a challenge. I took a little walk in between my MU sets in those last two rounds so I wouldn’t stare at the rings and jump up too fast. I did my sets as 2, 3, 4, 2-2-1 (tried for 2-3 but failed the last one), 2-2-2. I was done with the first part before 6 minutes I think. Lost my grip on T2B after 8 of 10 and then my hips kind of died from the muscle-ups at the end of the round of 8 when I went 5-3. Finished in 9:40. Other than the open workout, that’s the most muscle-ups I’ve done in a WOD I think.

6 Rounds

  • 45s Row
  • 1:00 Rest

Hit 235 meters for the first 4 rounds, then 231, and pushed it for 245 on the final one. I was on a rower by myself so didn’t have to get off, but my ass was burning when I finally did.

Run Every Day

Went out in the afternoon for a break from work. 3.83 miles in 37:22. Didn’t wear the HRM since it was hot out and didn’t want to create more tan lines than I already have from golfing. It’s hard for my personality not to be concerned with pace, but it’s also kind of relaxing. Feeling better and better with running skill improvements each time out.

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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