The Pacer

Warm one yesterday walking 18 holes. Actually felt some fatigue in my legs this morning. Got to the gym early, so jumped in on some bench press with Alex.

Bench Press

  • 10×45#
  • 10×95
  • 10×135
  • 10×165
  • 10×185

Felt heavy at 135, but seemed better after that.

Warm-up

2 Rounds

  • Jumping jacks
  • Mountain climbers
  • Plank
  • Air squats
  • Bottom Squat Hold

I think we were switching every 15-20 seconds.

Conditioning

24:00 AMRAP – Team of 3

  • Person A: 200m Run (pace setter)
  • Person B: 10 Burpees
  • Person C: 10 Wall Balls (30#, 10′)

Ideally B & C get some rest while waiting for the runner to get back. Teamed up with Bryan and Weston. I started with wall balls, got through 8 rounds plus my wall balls and nearly finished the run with about 20 meters left. My pace on the runs felt really good today, even with the heat and humidity.

Midline Mash-up

2 Rounds

  • 30s Plank
  • 20s Plank Push-ups
  • 10s Plank
  • 30s Side plank
  • 30s Side plank

It was a Tabata but I skipped the rest since we were rotating movements.

Grilled out and played some Spike Ball.

This fucking heat is exhausting. One of my first projects when I got home from a work trip is to replace a couple of in-wall air conditioning units; one doesn’t work anymore and the controls are broke on the other one. They must be at least 15 years old. After feeling lazy all day I got off my ass and headed to the track.

Aerobic Capacity – VO2 Max

13 Rounds

  • 200m Run (slow)
  • 200m Run (mile PR pace – goal of 46s)

I decided to start with a slow 200m to warm-up a bit instead of running a final slow one at the end. The slow pace doesn’t really matter for this workout and continued to get slower and slower. Didn’t get that first pace right (maybe due to the faster “slow” 200 to start), but fell in after that and pushed on the way home.

  1. 1:23.0 – 0:50.6
  2. 1:30.7 – 0:46.8
  3. 1:35.1 – 0:46.1
  4. 1:38.0 – 0:44.5
  5. 1:39.4 – 0:44.0
  6. 1:42.1 – 0:43.8
  7. 1:42.1 – 0:43.6
  8. 1:45.4 – 0:43.7
  9. 1:46.8 – 0:44.5
  10. 1:46.7 – 0:42.8
  11. 1:48.6 – 0:41.8
  12. 1:52.7 – 0:40.0
  13. 1:54.0 – 0:38.1

2016-06-11-vo2-max-workout.png

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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