Snail’s Pace

Run Every Day

I did not want to run this morning, but with a chance of rain all day starting around 10, I figured I better get it in. Didn’t wear headphones and went super slow. 1.7 miles in 20:14, almost a 12:00 pace. Even with that run my average pace over the last week was still a big improvement.

Went in before the 10am class with Kevin. Warmed up with 100 walking lunges.

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x270#

I did the 45# and 135# without shoes on, then put on my lifters. Didn’t wear a belt at all since it was light weight and it’ll help to strengthen my back. This was the start of 2nd week of the Rippletoe program.

Did a bit of empty bar work to warm-up when class started.

3-position Snatch Deadlift

  • 3x40kg
  • 3x60kg
  • 3x80kg
  • 3x85kg

Rough on the hook grip with the Eleiko bar. I had to stop and let go between reps on the last 2 sets.

Panda Pull

  • 2x60kg
  • 2x65kg
  • 2x70kg
  • 2x75kg

Not as hard on the grip, but I feel awkward doing these.

Snatch

  • 3x40kg
  • 2x60kg
  • 1x75kg
  • 1x80kg
  • 1x85kg
  • 1x90kg

The first reps felt like a feather after doing those pulls. Everything felt smooth.

Conditioning

With a partner…

  • Buy-in: 8 Rounds (4 each)
    • 40′ OH Plate Carry (35-45-45-45#)
    • 40′ Run
  • Start Clock…
    • 4 Rounds
      • 16 HSPU
      • 16 Ring Dips
      • 16 Pull-ups
    • 2,000m Row

* We had 1:00 to complete our buy-in round, then 10 seconds before partner started their round.

I was partnered with Kevin. We started with 8-8 in the first round for everything, then went 4-4-4-4 for HSPU in rounds 2-3 and 4-3-6-3 in round 4 since he was dying. Last 3 rounds of dips were 4-4-4-4 and pull-ups stayed at 8-8 the whole way. We switched every 500 meters on the rower and finished in 15:30.

I wore the new Nano 5 and they felt really good.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s