Two K Test

Happy to report that my shoulders aren’t having any problems after the muscle-ups yesterday. Went to the 4pm class.

Warm-up

  • 1:00 Row
  • 15 Air Squats
  • 1:00 Row
  • 15 PVC Passes
  • 1:00 Row
  • 15 Muscle Cleans (45#)

Was right around a 2:00/500m pace for the warm-ups.

Conditioning

2k Row

This is a retest from a month ago, which was a day I missed at the gym. Would have been nice to know where I was at with my conditioning for something like this. Didn’t think I could compete with my 6:43 PR since it was done as part of a rowing program, so during the last month of rowing focus my goal has been to go sub 7. Started with a 1:46/500m pace, but started falling behind pace near 1,000 meters. My 500m splits were 1:44.8 (due to fast first 100m), 1:46.3, 1:47.7, and 1:46.8 for an average of 1:46.4 and a time of 7:05.6. Far from my PR, but good enough for 85th percentile on BTWB and 322 out of 1,168 in the 2019 Concept 2 Indoor Rankings (about 72%) for the heavyweight 30-39 division. I just couldn’t put the power through my legs to keep up a better pace.

Weightlifting

Power Clean

  • 2×45#
  • 2x2x95
  • 2×135
  • 2×165
  • 2×185
  • 2×205
  • 2×215
  • 5x2x225

Legs were tired! I went TnG through 205 I believe. Didn’t use a belt. Second rep of each of my final 2 sets were almost misses.

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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