Planned to get up and hit the garage in the morning, but that didn’t happen. Got to Intuition at 3:20.


  • 3×10 Reverse Hyper (210#)
  • Crossover Symmetry Activation
  • Back Squats – 5×45, 5×155, 5×225
  • Shoulder Press – 5×45, 5×95, 5×115


10:00 EMOM (alt)

  • 5 Shoulder Press (125#)
  • 5 Back Squats (245#)

Can tell I haven’t been squatting much. That felt much tougher than it even should.

Rowing WOD Week 13 Session 1 – Intervals

Next phase is going to focus on rowing for CrossFit.

Part A: 15 rounds

  • 30s Row (calories)
  • 30s Rest

Strokes/minute Prescription

  • Round 1 – Rate 18
  • Round 2 – Rate 19
  • Round 3 – Rate 20
  • Round 11 – Rate 28
  • Round 12 – Rate 29
  • Rounds 13-15 – no rate cap, max effort

Screwed up and started out at 19s/m. Figured that out after a few rounds and scaled it back. It was hard to get into a rhythm with the stroke rates in such a short period of time (as you can see from the log). I forgot to keep track of calories, but using the cal/hr (and rounding down) from the log I came up with 9-9-9-10-11-11-11-12-12-12-13-14-16-16-16 for a total of 181. Those numbers seem about right.

Rest 5:00

Part B: Row 25 calories for time

I was hitting over 2,400 cal/hr and even over 2,500 for a brief moment! I don’t ever remember getting 2 cals in a pull and I did it many times. Took me about 0:39.

Hung around for a bit as the 4:30 class got going. Did 5 or 6 sets of ring swings, working on my hollow/arch positions.

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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