Match Game

Went to bed early so I could get a solid 8+ hours and actually woke up even later than I’d like. Walked into the gym a couple of minutes late for 9am.

Warm-up

  • PVC Pass-thrus
  • Bottom Squat Hold
  • Shoulder stretching

Strength – Shoulder Press

  • 10×45#
  • 5×75#
  • 3×95#
  • 3×135#
  • 1×145#
  • 1×155#
  • 1×165#
  • 1×170#
  • 1×175# (PR match)

I thought I missed 175 last month but it was actually a PR attempt at 177.5 that I missed. Grrr! Now I’m mad I didn’t look before so I could attempt that PR again today.

Apparently we were supposed to do push press max though. I thought it was odd we maxed out 2 months in a row on this.

Conditioning

  • 10:00 AMRAP
    • 12 Burpees
    • 4 Bear Complex (95#)
  • 4:00 Rest
  • 6:00 AMRAP
    • 8 Deadlifts (95#)
    • 20 Sit-ups

A grind for those 10 minutes. I started out at a comfortable pace and dropped every rep of the bear knowing it was on the long side for those two movements. Finished 5 rounds plus 12 burpees. Thought about increasing the weight for the deadlifts even though it was programmed to use the same weight. Don’t really ever do super light deadlifts, so I stuck with it. It was pretty much a sit-up workout. Started to feel my upper abs in the 4th round. Finished 6 rounds plus 6 deadlifts.

Warm-up

3 Rounds

  • 1:00 Air Dyne
  • 12 Reverse Hyper (210#)

Row: Pacing & Engine

  • Interval 1
    • 3:00 @ 20 s/m
    • 3:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
  • 5:00 Rest
  • Interval 2
    • 2:00 @ 22
    • 2:00 @ 24
    • 2:00 @ 26
    • 2:00 @ 28
  • 5:00 Rest
  • Interval 3
    • 3:00 @ 24
    • 3:00 @ 26
    • 1:00 @ 28
    • 1:00 @ Max speed with full length rowing

Week 4 begins. I figured even with the higher intensity I’d try to increase my pace/500m a little over what I’ve been doing for the corresponding stroke rates during these sessions. Worked out well. Total of 6,715 meters for the session and 21 extra meters on the 2nd interval compared to the same 8 minute breakdown last week, though it was 3rd then. Really happy with how I was able to nail the stroke rates and keep right around a 2 second change for every 2s/m.

rowing-wod-w4s1

Strength: Push Press

Was nice and warmed up so I jumped in with Weston.

  • 5×115#
  • 3×135#
  • 3×155#
  • 1×175#
  • 1×195#
  • 1×215#
  • 1×230#
  • 1×245# (PR)

There, got that PR for the day! 🙂 Normally I don’t like to make such big jumps towards the end, but it worked out for this.

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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