Only 1:00 Rest

Sore in a few places from the last couple of days. Deadlifts got my hamstrings, both days got my shoulders, all of the pressing yesterday got my traps, and I think the heavy squats followed up by the set of 35 squats in the metcon got the rest of my legs. Went in around 5pm to get in my rowing.


3 Rounds NFT

  • 10 Reverse Hyper (160#)
  • 1:00 Air Dyne

Row: Power Intervals

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

Oh my! From 2 minutes of rest, to 1:40, to 1:20, and finally down to a minute. Big improvement during both sets on the 24-26-28, but I had no power left for the final 2 minutes of each set. I was still able to set a new best for the first set and total though. Total of 3,181 meters this week, up from the first week of 3,088, the second week with 3,166, and last week with 3,174. Same work time every week just less rest between each minute of work. I stuck to the same 15 minutes of rest between sets, which was definitely needed.

Pretty sure this is the first week where my pace/500m has actually gotten slower in the final minute. In the first set I actually kind of stopped for a second or two before I slapped myself and kept going. So much lactic acid build up after the first four minutes.


Next week is a retest so I’m excited to see where I’m add. Should see a nice improvement if this power intervals are any indication. Timing is good too since I’ll need to get in the Team Series workouts.

I think tomorrow is going to turn into a light day instead of going to the 10am class. Feeling a little rough from this week and don’t want to go into testing and the Team Series beat up.

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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