Back From the Lake

Walked 18 holes in just over 3 hours at Rogers City Country Club yesterday morning. Drove back from the week of vacation this afternoon and started a garage workout before 6pm.

Active Life – Shoulder Flexion 10

3 Sets

  • 10 Hollow Body Shoulder Flexion (8# DBs)

Doing these with 2.5# plates was an attack on my core the first time I did them, but the 8# felt pretty good today. Putting off the 9th workout to tomorrow which is a better one to do at the gym before my workout.

Conditioning

  • 5 Rounds
    • 400m Ski Erg
    • 12 KB Snatch (53#)
  • 5 Rounds
    • 400m Ski Erg
    • 20 Sit-ups

Got this from the gym’s Friday workout which was with 500 meter bike erg, so I cut it back to 400 for the ski erg. Instead of 12 toes to bars I did the 20 sit-ups. I definitely wasn’t going to do the snatches with the 70 pound Rx weight. Looking back at Wodify as I type this up, it must have been edited since I saw the workout the other day because it lists 0.3 mile Assault bike or 200m row as alternatives. Oh well, I need the cardio. 🙂

I started around a 2:15/500m pace and went a little faster each round, especially after getting through the halfway point. Each round the snatches were 6 right and 6 left without putting it down. Finished in 26:20.

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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