bryan-peg-boardBryan came over to try out the peg board and hit a garage workout. We got up a few times. It’s definitely a lot harder than it looks and you can feel it using all kinds of different muscles. I did warm-up with Crossover Symmetry Activation.


Back Squat

  • 10×45#
  • 8×135#
  • 6×185#
  • 4×205#
  • 10x3x225#

We did the 225# sets rapid fire, going one after the other with little rest.


4 Rounds each, rest while partner goes

  • 12 Ski Erg calories
  • 10 Power Snatch (95#)

Tried to keep a pretty steady pace on the Ski Erg and was close to 1,200 calories/hour which is what I usually go for on the rower when doing something like 30 calories to start a workout. My goal was to do all of the snatches unbroken. It hurt, but I did it. The rest time was just enough to be able to go hard again. We finished in about 11:10.

I did a whole bunch of peg board pull up sets throughout the day. I would either do a set of 8 or 5/5 with one arm at a higher peg and probably did 4 sets of each.

Stopped at the gym in the evening to do a rowing test that didn’t go very well.

Row 20:00 for distance

I figured I’d be able to keep a 1:55 pace which I did in my recent 5k PR. Nope!



8 Rounds

  • 20s Hollow Rocks
  • 15s Rest

Managed to go the whole way and got 120 reps.

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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