Thirties

Now it’s brutally cold after getting all of the snow. Plows came through a few hours before I had to leave for the gym so I was able to get out and go to the 4pm class. My forearms are tight today from holding the handles on the snow blower!

Warm-up

“Roxanne” by The Police

  • On “Roxanne” do an air squat
  • On “Red light” do a burpee

It turned into air squat burpees during two long stretches of the song and you couldn’t keep up.

8:00 AMRAP

  • Duck Walk (30′)
  • 20 Groiners
  • 10 Box Step-ups (24″)

Didn’t really need another warm-up after the first part and surely didn’t need to tax the legs more with plenty to come. Got through 2 rounds, the walk and the groiners.

Strength

I did a set of 6×95# before starting. No reason to get crazy when we were supposed to take the first five minutes to work up and then stick to a weight for the last five minutes.

10:00 EMOM

  • 3 Back Squats
    • 135#
    • 155
    • 175
    • 185
    • 195
    • 5 sets 205

Felt ok and was plenty with so much leg volume coming up. Didn’t wear a belt at all.

Conditioning

3 Rounds

  • 30 Wall Balls (20#, 10′)
  • 30 cal Assault Bike
  • 30 Box Jumps (24″)

I’ve been asking for punishment by choosing the bike lately, especially in a leg dominant workout like this. My goal was to keep every set of wall balls unbroken. That’s not something I have ever tried for sets this large during my CrossFit history that I can remember. Surprisingly it wasn’t bad at all. I think I’ve found a relaxing pace on wall balls. I was money on hitting at/above the target today too. First round on the bike was around 62 RPM and the next two were around 58. People on the rowers were obviously kicking my ass. I never stopped on the box jumps and in the third round I jumped down (no rebound) instead of stepping down. Finished in 16:26.

I’m feeling good lately! Is it the weight I’ve lost, the macro counting, the increased water, or some combination?

Gymnastics

Stayed after for some volume and skill work.

6:00 EMOM

  • 10 T2B

I put on my grips and chalked them up. I did five rounds of 10 unbroken and then 7-1-1-1.

10-15:00

  • HS Walk Practice

My shoulders were pretty shot from the wall balls and toes to bars, but I felt really good with my balance and keeping my feet off the wall went I got up to it. Didn’t have much room with the class back squatting to work on many steps in to the wall.

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s