Almost 40 Minutes in the Seat

Still sore and even more sore from yesterday’s workout. In to the gym around 12:30.


3 Rounds

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

Row: Engine

5 Sets

  • 2,000m
  • 2:30 Rest

Programmed rates and my own pace goals…

  1. 20 s/m (2:00/500m)
  2. 21 (1:59)
  3. 22 (1:58)
  4. 21 (1:58)
  5. 20 (1:59)

The paces are a split faster than last week for the respective rates, with the slightly higher rates this week as well. Oh and 30 seconds less rest made a big difference! In the 3rd interval I was really having to concentrate on keeping up my pace to stay on track. Hit all my goals, so it was a good session.


Legs were pretty tired after that and my low back was getting pumped up after the 3rd round. I used a pre-workout sample before going to the gym and it’s always the same for me. I regret taking it. How does anyone enjoy drinking those? Always feels like my face is going to peel off. Not worth it. I’ll stick to drinking aminos.

If I had to bet, I’m thinking next week will be 4x2k at 21-22-23-22 with 2 minutes rest between.

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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