Little Bitch

No problems getting out of bed this morning! 🙂 Went in early before the 4:30 class.

Warm-up

  • Crossover Symmetry Activation
  • 500m Row

Then I was going for a new 1,000m row PR. I went out aggressive wanted to get my pace under 1:30 in the first 250 and then fall back. I did it, but after 500 started to really fall off the pace and feel terrible. I ended up bitching out and quitting at 740 meters. 😦 My average pace at the time was 1:32.7, so still well under what I needed to beat my previous 3:11. I’m kind of glad I stopped though because I was feeling it for about 15 minutes without even giving it that final 250 meter push. Some other day.

Strength

Bench Press (3-0-X-0 Tempo)

  • 3x3x45#
  • 3×95#
  • 3×125#
  • 3×145#
  • 3×165#
  • 3×185#
  • 3×205#

Not sure I’ve done tempo on the bench before. Felt solid.

Conditioning

  • 15-12-9-6-3 Burpees
  • 60-48-36-24-12 Double Unders

It was supposed to be burpees and pull-ups but I did a few pull-ups and it was pretty bad on my shoulder. So I went with 4x reps on the dubs. Missed once. Finished in 5:04.

Rested 3:00 and then did…

2:00 AMRAP

  • Burpees

Got through 38 reps.

Midline

10:00 EMOM

  • 2 Turkish Get-ups

I did 2 sets with 35#, 4 sets with 44#, and 4 sets with 50#.

Lauren was talking about doing something and Jason suggested my old favorite. So I whipped up a scaled version for her and jumped in.

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit-ups

A few reps in I realized I forgot about grabbing DBs to anchor my feet down. If I had been alone I would have stopped. Makes a huge difference. I tripped up once starting the set of 30 because I wasn’t concentrating enough. Still not a bad time with a 6:24 though, which is 25 second off my best.

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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