On Pace

Went in to CFi around 12:30 or so.

Warm-up

3 Rounds NFT

  • 8 Reverse Hyper (210#)
  • 5 Back Squats (45#)

Strength: Pause Back Squats

E2M with 3 second pause in the hole

  • 5×135#
  • 5×185#
  • 5×225#
  • 5x3x255#

After the first set with 255# I had some negative thoughts of getting hurt and went to my bag to get out the belt. But I was able to switch gears and told myself not to be afraid; I’d be ok as long as I concentrated on good positions each rep. So no belt and Nanos all the way today.

Row: Engine

3 Sets

  • 4,000m
  • 4:30 Rest

Prescribed stroke rates:

  1. 2,000m at rate 19, 2,000m at rate 20
  2. 2,000m at rate 20, 2,000m at rate 21
  3. 2,000m at rate 21, 2,000m at rate 22

With no pacing recommendations I’m still just making shit up for these longer slower sessions. I looked back and saw that I did about 2:00/500m at 19s/m for a straight 2k with resting last week, so I added 10 seconds and went from there. Wrote it all on the board before starting.

The pacing I picked worked out really well. It was by no means easy, but I wasn’t falling down exhausted when I was done either. Tough session though.

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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