Stayed Home

Woke up this morning with no improvement in my low back. The morning is the worst part of the day though because it’s hard to get out of bed. Have been icing a few times a day to try and help. Planned to go to the class at CrossFit Intuition today, but decided to stay home so I wouldn’t try to deadlift in the programmed metcon. Went out to the garage around 5pm and warmed up with Crossover Symmetry Activation.


5 Sets

  • 10 Seated DB Press (50# DBs)
  • 10 JM Press (60# – safety bar)

I had looked up this video but forgot how to properly set up with that bar. Oh well, I’ll fix it next time. I’m sure I still got some use out of it. Those seated presses were rough for the 10 reps.


Saw a neat VO2 Max workout on Aerobic Capacity this week with options for running or rowing. Easy enough to use on the Ski Erg as well, so that’s what I did.

  • Part 1 – 4 Sets
    • 500m (@ 2k PR pace)
    • 1:00 Rest
  • 5:00 Rest
  • Part 2 – 4 Sets
    • 125m (@ 100%)
    • 15s Rest
  • 5:00 Rest
  • Part 3 – 4 Sets
    • 250m (see below)
    • 30s Rest

The meat of this workout comes in part 3. To figure out the pace, you take the average pace from part 1, add the total time from part 2, and divide by 2. So for me it was 1:55.3 + 1:40.3 / 2 = 1:47.8.

My 500s were 1:55.3, 1:55.1, 1:55.3, and 1:55.3. I went below my best recorded 2k because I’m sure it’s not very accurate. The 125s were 24.7, 24.7, 25.5, and 25.3. Those 15 second rest periods were way too short! Finally the 250s were 53.8, 53.7, 53.7, and 53.5, all below the goal pace. I thought I might end up outside puking. This workout was much harder than I was expecting. Didn’t adjust the rest periods though maybe should have since can’t go as fast as the rower.

Finished up with 2 sets of 10 Heel Drives on the GHD.

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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