Winner Winner

Rest day yesterday and really needed it. MOAR sore! Couldn’t straighten my arms and they still don’t want to go straight today. I knew that damn pegboard would get me, especially a day after doing 100 pull-ups.

This morning after seeing a contest for a book on Concept2’s Twitter account, I quickly hopped out to the garage on the Ski Erg.

I took me 3 attempts! Turns out it’s not easy at all to only go a few meters when you need to. I still won though.

I have a pretty good history with Twitter book contests! 😉

Had a chiro appointment, got to the gym early to warm-up with my rehab stuff, and then did the 5:30 class.

Warm-up – 3 Sets

  • 15 Reverse Hyper (140#)
  • 100′ Single-arm Front Rack KB Carry – Right (50#)
  • 10 Single-arm Front Squats – Right (50#)
  • 100′ Single-arm Front Rack KB Carry – Left (50#)
  • 10 Single-arm Front Squats – Left (50#)
  • 10/10 Single-arm Single-leg RDL (50#)

Turns out 50# was a lot tougher than 44#. Could start to feel the fatigue when doing the carry and squats back to back.

Strength

Deficit Deadlifts – on 55# Competition Plate

  • 10×45#
  • 5×155
  • 5×205
  • 5×255
  • 5x5x285

Did these instead of the front squats programmed for class. Increase of 10# over last week. No belt today though. All with a neutral grip, which got rough on the last 2 sets.

Conditioning

21-15-9

  • Thruster (95#)
  • H2H KBS (53#)
  • GHD Sit-up

I substituted the hand-to-hand swings to keep getting in unilateral work and I’ve done enough sit-ups lately so I did GHDs. Seems like I haven’t done them in months! Finished in 6:27 going unbroken on everything.

Skill

8 Rounds (Tabata)

  • 20s Double Unders
  • 10s Rest

I missed my first rep! Then my shoe came untied going into the 3rd round so I got a 0 on that round. I always double tie my shoes but didn’t for some reason today. :-/ Managed 231 reps and had too many misses to set a PR anyway.

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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s