Beat the Heat

I contemplated golfing today instead of hitting the gym, especially since I’d worked out 5 days in a row already. Friday was just some accessory work and double unders, Saturday was a little squat volume and only a 2 mile run, and Monday wasn’t a very taxing partner workout though. It was going to be another 85 degree day with high humidity so not that fun for golf. There wasn’t any lifting to affect my back, so I planned on going to the 4pm class. After waking up I decided to do 9am instead and get it over with. Will also give me more recovery before working out again on Friday. Tomorrow will be a perfect day for golf with a high of 71.

Warm-up

  • 400m Run
  • 3 Rounds
    • 10 Air Squats
    • 20 Jump Rope
    • 20 Double Unders
  • 400m Run

Already sweating and ditched the shirt before the second run.

Conditioning

E3M – 30:00 (10 Rounds)

  • 15 cal Row
  • 15 Burpees
  • 30 Double Unders

I had to do the math a few times after realizing there were 150 burpees of interval work! The workout description said to log your slowest round, so it was important not to go out too hot and die.

I knew I wanted to pull > 1,200 cal/hour and probably averaged about 1,300 for the first two rounds. I picked it up slightly and improved my transitions after that. Average was probably 1,400 cal/hour the rest of the way. I held a very steady pace on the burpees through the entire workout, making sure not to speed through that first round. After about 5 rounds, my shoulders would start burning a little bit after 5 burpees, but I kept telling myself to get through them and keep moving. Really happy with how I was able to keep pushing in the second half of this workout. Hard to get much more consistent than I was with my times and it turned out my first round was my slowest! I never missed a dub or that would have become my slowest round.

My times were 2:02-2:01-2:00-2:00-1:59-2:00-2:00-1:59-1:59-1:59. Every round between 1:59 and 2:02 with a total work time of 19:59. Once I got a few rounds in my goal became to not get slower than that first round 2:02.

Maybe it was all of the pizza I ate last night.

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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