400 & 200

Played 18 at a nice course yesterday, so rode a cart. Was tired so stuck with the planned rest day. Got my lazy ass moving this morning and went to the track for a few tests to get my BTWB Fitness Level back up to near where it should be.

Running

  • 400m Jog (2:42.8)
  • 3:00 Rest
  • 400m Run (1:08.3)
  • 400m Walk (7:11.1)
  • 400m Run (1:04.3)
  • 600m Walk (10:08)
  • 200m Run (0:29.9)
  • 400m Walk (6:57.9)
  • 800m Jog (6:19.6)

Was disappointed with that first 400, but redeemed myself in the second, getting a PR by over 2 seconds (previously 1:07). When I was coming down the stretch I actually didn’t think I was faster, so it was a pleasant surprise to see the split after crossing the line. The 200 was a PR by a tenth of a second. Should be able to do better when not done after a couple of 400 meter sprints. Having to reach over to start and stop my watch slows things down too, but close enough.

Went to the driving range in the afternoon and figured out a big swing problem. Hopefully it translates over to the golf course.

Got to the gym around 5.

Warm-up

  • Bottom Squat Hold
  • 10 Reverse Hypers (210#)
  • 10 Back Squat (45#)
  • 10 Reverse Hypers (210#)
  • 6 Back Squats (135#)
  • 10 Reverse Hypers (210#)
  • 3 Back Squats (185#)

Strength

Back Squats – E3M

  • 3×225#
  • 3×265#
  • 3×305#
  • 3×320#
  • 3×335#

Prescribed % was 60-70-80-85-90. The 320# was a little rough and I had in my notes to go to 340# after, which seemed like a big jump, so I pulled it back to 335#. Actually if I had done 322.5 to be correct the jump wouldn’t have been as bad. haha! I might have been able to get out the prescribed 342# for a triple, but nothing wrong with solid makes. Still getting used to the weight and would rather keep my back safe. Marathon not sprint.

Midline / Accessory

6 Sets

  • 10 Weighted GHD Sit-ups (20#)
  • 6/6 Landmine Rows (37kg)

Might be time to try out 25# on the GHD sit-ups. The landmines felt good too at about 81.5 pounds, which is the heaviest I’ve tried.

Conditioning

  • 400m Sled Drag (115#)
  • 400m Sled Drag (backwards, 115#)

Forgot to start my watch until about 125m in. My hips were burning before the first 400 was done.

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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