Out Front

No golf today since I had work to get done this morning. Out in the garage around lunch.


3 Sets

  • 10 Reverse Hypers (180#)
  • 1:00 Air Dyne (AD2)


Safety Bar Squats

  • 10×65#
  • 5×115#
  • 5×155#
  • 5×205#
  • 5×235#
  • 5×245#
  • 5×255#
  • 5×265#
  • 5×275#

Finally made time to use the new bar. Completely different feel to it with the weight so far forward. Really had no idea what I’d be capable of. Wasn’t easy at the end but I didn’t want to push it too hard. Wore the belt for at least 3 sets I think.



Messed around on the peg board with a few attempts at climbs, some static holds, and negatives.

Decline DB Bench Press

  • 10×25#
  • 10×35#
  • 10×45#
  • 10×50#
  • 10×50#

Easy, but 50# is the heaviest I can go with my adjustables.

Single-leg RDL

  • 8/8 x35#
  • 8/8 x45#
  • 8/8 x50#
  • 8/8 x50#
  • 8/8 x50#

I suspect my back tweaks are partially due to a deficiency in my hamstrings so I’m finally going to put a little focus on them each week. Held a single DB in one hand on the same side as the leg in use.

That peg board has my upper arms and back feeling jacked.

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 )

Google photo

You are commenting using your Google 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 )

Connecting to %s