Walked 18 holes yesterday and it was a quick round since the course wasn’t letting carts out. I was about the only person out there. Was pretty sore in many places, so it was good recovery. Got to the gym early this morning to do a couple more rowing tests. Warmed up with an easy 500m first.


  • 3:00 for distance at <= 24 s/m
  • Rest 10:00
  • 250m for time

I’ve never paid much attention to my stroke rate, so that was an interesting challenge. I was able to keep it pretty steady with only one 30 second section missing. Managed 888 meters with an average of 23s/m and a 1:41.3/500m pace. Compare that to my 1,000m PR of 3:11.2 where I averaged 1:35.6 but at 33s/m. When I went to get up I felt my low back was really tight. The 250 meters was a good push and was just a half second off my PR time, getting 40.9.


Could really feel my back getting off after the time trial. What the fuck?!?


Push Press

  • 6×45#
  • 6×95#
  • 6×115#
  • 6×135#
  • 6×155#
  • 6×175#

I put on my belt for 115# and above. Was ok, but not the greatest on the back so didn’t push the weight. Coming in my goal was 195# which I’ve done for a set of 5 before.

Figured I shouldn’t do some of the other stuff programmed for class so I did 3 sets of 10 Reverse Hypers with 210#.


8 Rounds (Tabata)

  • 20s Air Dyne (AD2)
  • 10s Rest

Something I could do that wouldn’t put any stress on my back and still get me sweat on. Racked up 133 calories and 1.17 miles.

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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