I’m Broken

Holy Fuck! My lower body doesn’t work today and my left hip feels like it constantly needs to pop. I forgot what it feels like to take a week away from the weights. Didn’t even think yesterday was that bad. Boy, was I wrong! Needless to say I didn’t feel like leaving the house and having anyone see how I’m walking. :-O Out in the garage around 1:30 again.


  • 5:00 Air Dyne (1.53 miles)
  • Crossover Symmetry Activation
  • Shoulder Press
    • 5×45#
    • 5×75#


E3M – 5 Sets

  • 10 Shoulder Press (95#)
  • 10 Good Mornings (95#)

Will my upper body be wrecked tomorrow from the same 5×10 that I used for squats yesterday? I was going to do some EMOM split jerks next, but thought better of it. Didn’t feel like moving the car out of the garage and not a smart idea to use the blocks so close to the ride.


16:00 EMOM (alt)

  • 35s Handstand Hold (facing wall)
  • 25s False Grip Hang (fat bar, holding Fat Gripz, feet on ground)



  • GHD Sit-up
  • Goblet Squat (30# MB)

Quick one, done in 3:37. The squats were at a controlled pace with how I’m feeling. Sit-ups were starting to slow down so that was the right amount for today. Finished up with Crossover Symmetry Plyo.

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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