Turtle Wins

I can still feel some soreness in my quads with pressure. Must be from Monday’s wall balls. Was up early and in to the gym before the 9am class to get in rowing. Walked 18 holes yesterday.


2 Rounds

  • 15 Reverse Hypers (210#)
  • 1:00 Air Dyne (AD2)

Rowing Power Intervals

  • 1:00 @ 24 s/m
  • 2:00 Rest
  • 1:00 @ 26
  • 2:00 Rest
  • 1:00 @ 28
  • 2:00 Rest
  • 1:00 28+ (must be rowing full length)
  • 2:00 Rest
  • 1:00 Flat-out (full length not required)
  • 15:00 Rest then repeat

It feels like I’ve been shown a map to a secret treasure. Rowing for stroke rate is extremely calming! When I had to go for 28+ and flat-out it was very stressful. The smoothest intervals for me were 26 s/m by far. I was hitting the number and staying locked in for a good portion of those minutes. I went a total of 1,541 meters the first time through and 1,547 the second. Again, pretty happy with the pace changes as stroke rate increased.


Back for the 4:30 class, especially since I’m golfing the next 3 days so not sure what workouts I’ll get in.


  • 3×10 Reverse Hypers (160#)
  • Banded Rack Position stretch
  • Calf Stretch
  • Bottom Squat Hold


Front Squats

  • 10×45#
  • 6×135#
  • 3×205#
  • 3×235#
  • 3×255#
  • 3×265#
  • 3×275#

Didn’t wear lifting shoes. Put the belt on with 235# and above. Haven’t been under this much since the last back tweak I did on vacation. Far below what I should be able to do for a triple. Wasn’t easy either.


5 Sets

  • 10/10 Kroc Rows (70# KB)
  • 6 Strict Ring Dips


  • 7-5-3-1 Bear Complex (95#)
  • 200m Run

I was out of breath after the first 7 bear complexes, so each run was sloooow. Couldn’t even push it hard on the final run. Did each set of bears unbroken. Took me 7:06. Wish Michelle or Bryan had been doing it so I had someone to chase on the runs. Was too easy to bitch out with no one near me.

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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