Rowing 4th

Yesterday was my first complete rest day after going 81 days in a row! It was 49 days of squats, 30 days of running, and a couple of days on top of that. Some days were just an easy 1 mile run, but still. It felt good to not do anything. I went to the driving range in the afternoon to work on my golf swing. This morning my HRV was up to 114, the highest reading I’ve ever had! A little surprising because I haven’t slept worth a shit most of the week.

Went to the gym at 10am.

Warm-up

  • Bottom Squat Hold
  • 50 Walking Lunges

Strength

Back Squat

  • 10×45#
  • 5×135#
  • 5×205#
  • 5×245#
  • 5x5x275#

First day of week 3. Tried to focus on locking in all of my back and driving up out of the hole. Rested about 3 minutes between working sets. Tried to do one rep right after the other with just a slight pause at the top.

Conditioning

12:00 EMOM alternating

  • 2 C&J (185#)
  • 4 Muscle-ups

I did a full squat and split the jerks. Tried not to pull with my arms on the cleans and drive under the bar on the jerks.

Bryan was working out with me and had to take off. I rested 20 minutes and then jumped on the rower.

Row 5k

I’ve been meaning to give this a shot for the last few months, but it didn’t seem like a great idea during all of the squats and then I was getting plenty of aerobic work with all of the running.

I wanted to stay under a 1:55/500m average and possibly go sub-19 for my time. I’ve tried this only once I think, going 19:34 on October 25, 2013. I held the average pace without much trouble, with about a 0.3-0.4s cushion. Stroke rate was too high for the first 2,000 meters, but then I settled in to a rhythm. Started to pick it up in the last 2 minutes. Got a nice 36 second PR at 18:58.5. Whenever I do this again, I think it’ll pay off to lower that stroke rate from the start.

2015-jul-4-5k-row

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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