Racked

Had a minor procedure done yesterday to remove another cyst from my head, so I rested. Spent most of today finally putting the new Titan Fitness folding rack up in the garage. I should have a post on nick.blog about it tomorrow. Finished around 4pm and got into the gym’s Friday workout, with a modification to sub the Ski Erg since I don’t have a rower.

Warm-up

  • 1:30 Ski Erg
  • 10x
    • Inchworm
    • 2 Push-ups
  • 1:30 Ski Erg
  • 20 PVC Passes

Strength

  • 10 Shoulder Press (45#)
  • 5 Shoulder Press (75#)
  • 5 Shoulder Press (95#)
  • 5 Shoulder Press (105#)
  • 5 Strict Chin-ups
  • 5 Shoulder Press (115#)
  • 5 Strict Chin-ups
  • 3 Shoulder Press (130#)
  • 5 Strict Chin-ups
  • 3 Shoulder Press (140#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (150#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (160#)
  • 5 Strict Chin-ups
  • 1 Shoulder Press (165#)
  • 5 Strict Chin-ups

Added one extra single above the programmed rep scheme. That was my heaviest press of 2018. I decided to do chin-ups instead of pull-ups because it’s been far too long since I did some. They felt much easier. Sure was nice to have a rack for lifting, though shoulder press would be just fine off jerk blocks.

Conditioning

2k Ski Erg

I would much rather have done 2,000 meters on the rower at the gym. My time to beat for skiing is 7:39.6, so my goal was to hold a sub 1:55/500m pace. I did it for the first quarter of the race, but fell off quick after that. I bumped the damper up to around 5 after noticing it was near 3, so I wonder if that affected me. Or I just didn’t have it today. Finished in 7:49.2.

2018-11-10-ski-2k.jpg

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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