Even Pace

Between the run and walking the golf course, I went almost 10 miles on foot yesterday. My hips are feeling a little weird today. Didn’t want to run this morning so that I could save my legs for squatting at the 9am class. Didn’t warm up with much, which may have been part of my problem today. Did some bottom squat hold and that’s about it.


2 Front Squats + 3 Back Squats

  • 45#
  • 135#
  • 225#
  • 255#
  • 275#
  • 295#

Fuck! The bar felt heavy today. How did I do 2+5 with 315#? Oh yeah, I got hurt.


7:00 AMRAP

  • 10 Wall Balls (20#, 10′)
  • 10 OH Walking Lunges (45#)

Paced myself early. Broke the 4th (?) round of lunges in half with a short breather. Pushed hard in the last round plus. Finished with 6+10.

We rested 3:00 and right into…

10 Rounds

  • 15 American KBS (44#)
  • 5 Push-ups

I knew I didn’t want 150 swings with a 53 pounder. I managed to go unbroken the entire way even though my hands kept wanted to slip off the bell in the last half. I had to push hard in the last 3 rounds to get them done in about 2:30, finishing at 9:54.

That was a tough one!

Run Every Day

Around 5 I headed out for a run. Went 3.12 miles in 30:46. Pacing was pretty even through the run, never over 10:00/mile.

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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