Unhook the Piano

Not much sleep since I was up playing around with a little home network server project.

Warm-up

  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 15 Reverse Hypers (210#)
  • 3 Sets
    • 10 Thrusters (45#)
    • 10 PVC pass-thrus
    • 20 Mountain Climbers

Strength

E3M – 6 Sets

  • 11 Shoulder Press (95#)
  • 6/6 Bulgarian Split Squats (95#)

Didn’t even need any extra warm-up after those thrusters. The presses were getting rough in the 3rd set! Hope it was just the lack of sleep and early morning. First time trying split squats with a bar on my back. Worked well.

Conditioning

Every 30 second Death By 2 MB Cleans (20#)

  • 1st 30 seconds – 2 reps and rest with what it left
  • 2nd – 4 reps
  • 3rd – 6
  • … adding 2 reps each 30 seconds until failing to hit the assigned number of reps

Wasn’t bad until 10 and then you’re basically going with no rest. I finished the set of 12 and got 12 of 14. All sets unbroken because you have to; no time to waste in 30 seconds.

1 Mile Run

Been a long time since I tried to push a mile. Wanted sub-7, but only managed a 7:08. I’m so bad at pacing. Should have paid closer attention to the pace on my watch. I would love to get this under 6 by the end of the summer.

Finished up with Crossover Symmetry Iron Scap and will ROMWOD tonight.

More Running

Forgot I had a chiro appointment or I would have went to the gym in the evening and saved a drive out that way (it’s night by the gym). After finishing up with work I decided to head out for a run. Maybe I just needed to learn what it feels like to run again because the paces are getting so much easier every week and I don’t even realize I’m going faster until I check the watch. Went 2.66 miles in 24:10, which is just over 9 minute miles. It’s night and day to compare how that run felt compared to the 11 minute miles I started with 3 weeks ago. Average HR of 144 (bit inflated due to a bad reading for 90 seconds around 1 mile in) is higher, but it felt fine.

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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