Back to Pausing

Thought maybe I’d get up early to squat and do some accessory work and then head to the gym for rowing later. But it was not to be. So went to the gym before 4pm. Joining in on the gym’s challenge for the next 6 weeks so weighed in before I got going. Was 208.8# and 20% body fat using the normal setting (17.7% on athlete) since Kevin wants to standardize it instead of having to switch between normal and athlete for everyone.

Warm-up

2 Rounds

  • 10 Reverse Hyper (210#)
  • Bottom Squat Hold
  • 20 Walking Lunges

Strength: Back Squats with 3 second pause

  • 5×45#
  • 5×135#
  • 4×205#
  • 3×225#
  • 2×245#
  • 2×265#
  • 2×275#
  • 2×285#
  • 2×295#

I was feeling really good when I was doing a lot of pause squats, so back to it. Last 2 sets were a grind, mostly from not being under much weight lately. Felt good though.

Row: 2k Pacing

  • 4 Rounds
    • 1,000m
    • 4:00 rest
  • Rest 8:00
  • 2 Rounds
    • 350m
    • 30s rest

Assigned pace for the first two 1k rows was 6 splits slower than 2k pace. I’m hoping to be able to set a big PR, so I went aggressive with my estimate and ended up at 1:47. Then it was 5 splits slower for the other 2, so 1:46. I was able to hit the target for all 4 rounds. My stroke rates were all over the place and lower at the higher paces. Not great with that.

Could rest 8-12 minutes so I went with the low end. The first 350m was at the 2k pace (1:41) and then flat-out on the second one, where I probably could have pushed harder.

rowing-wod-w8s1.jpg

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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