Suffer Through the AM

I was up late after the beers and could feel the fatigue in my legs from the intervals I did. Mornings are brutal with my back until I’m up and moving for an hour or two. Sitting on the exercise ball definitely helps wake things up sooner.

Warm-up

5:00 Airdyne  – 1.58 miles

Accessory

  • 5×10 Ring Rows  (Laying on bench with feet on it)
  • 2×20 Shoulder I’s
  • 2×20 Shoulder Y’s
  • 2×20 Shoulder T’s

I did the IYTs laying on back on the bench with a 5 pound dumbbell in each hand. I tried to do them standing with the Crossover Symmetry bands but it was too much pull or my midline which aggravated my back.

I even tried and was successful at doing an air squat with my heels staying on the ground!

Conditioning

  • 20:00 Airdyne

Looked up my best, which was 7.06 miles with my notes saying 70+ RPM. Challenge accepted! Crushed it by going 7.42 miles (574 calories). Was pretty steady at 72-73 RPMs for the first 12-14 minutes and then slowly started picking up the pace. For about the last 2 minutes I was averaging about 80. Makes me think I should be able to go quite a bit harder on the 10 minute test.

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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