Seemed like I was awake all night, but my sleep tracker says otherwise. Guess I just woke up several times. Yesterday I had decided with a buddy to get my diet back on track starting today, so I ate like shit yesterday to enjoy it. Jumped on the scale this morning. The FUCK? Over 208 pounds and I’d never hit 207 before. Time to get my shit together!

In for the 9am class and coached it too.


  • 3×10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 10 Squat Jumps
  • 10/10 Leg Swings (S-S, F-B)

Strength: Back Squat

  • 10×45#
  • 6×135#
  • 3×205#
  • 3×225#
  • 3×245#
  • 3×265#
  • 3×285#
  • 3×305#

Put on the belt for the last two sets. Not bad.


5:00 AMRAP

  • 10 Russian KBS (70#)
  • 10 KB Deadlifts (70#)

Got spicy on the low back. Really concentrated on keeping solid positions. Went through 7 rounds plus 10 swings. We took a solid rest before getting into the burpees since we had plenty of time.

6 Rounds

  • 1:00 Burpees
  • 1:00 Rest

Intervals with burpees! I was pissed at myself for only getting 19 in the first round, so stepped it up for the next 5. Ended up with 19-20-20-20-21-21 to get that average over 20 per.


Went out for a walk after work. Didn’t turn on RunKeeper, but it’s a route I’ve ran many times so was about 2.7 miles and took me about 45-50 minutes.

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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