On the 12th Day of Running

Not a great night of sleep, but HRV went from a red 89 to green 107. I actually felt better yesterday. Rained out for golf today so I went it to lift with Alex at 5:30. Warmed up with Crossover Symmetry Activation, bottom squat holds, and a lot more empty bar snatch work than usual.


  • 2x2x40kg
  • 2x2x50kg
  • 2x60kg
  • 2x70kg
  • 2x75kg
  • 1x80kg
  • 1x85kg
  • 1x88kg
  • 2 misses 92kg
  • 1x92kg

I wasn’t feeling crisp from the get go. Either the 85 or 88 was pretty forward, so I stopped my descent, pulled the bar back and it ended up being a power snatch. I was in my head on the attempts with 92, I think because it just wasn’t feeling as good as it has been. I’ve been hitting 90 no problem. Committed and the bar locked into place nice and smooth after a nice rest. Stopped on the success. That’s about 203#, which I think is the most I’ve done since setting my PR of 210# in October. Four workout days in a row could have something to do with how I felt too.

Pause Back Squat

  • 5x20kg
  • 5x70kg
  • 5x90kg
  • 5x105kg
  • 3x120kg
  • 3x130kg
  • 3x135kg

Just a short pause in the hole to make it harder. Tried out some adjustments I picked up from a video with Ed Coan. Could really feel a difference. Squatting kilos seems so weird because I don’t know the jumps or have a good feel for what’s on the bar. Reps felt solid. I wore the belt for the last two sets. That was almost 298# for the final set, so I’m happy with that.

Run Every Day

Got home and headed out for my run. Rain had stopped earlier in the day, though I did get a little mist when I was starting out. It was a great temperature for running. Around a mile and a half my stomach was not agreeing with the protein shake I drank during squats. I was actually feeling pretty good before that too. Once I hit the stoplight I decided to walk home from there. Ran 2.13 miles in 20:32 and walked about 3/5 of a 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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