Steaming

I started getting a headache on Monday night and still had a bit of it when I woke up on Tuesday. This seems to be happening now that I’m pushing myself harder in workouts. My body definitely told me it was a rest day yesterday, though I did get exercise clearing snow several times throughout the day.

Today I decided to stay home and do a garage workout instead of being out on the roads. We got a lot of snow.

Warm-up

3 Rounds

  • 200m Ski Erg
  • 10 Good Mornings (45#)
  • 5 Inchworms

Strength

Deadlift (Build to Workout Weight)

  • 10×45#
  • 10×135
  • 6×185
  • 3×225
  • 3×255

Conditioning

5 Rounds

  • 3 Deadlifts (275#)
  • 15 Thrusters (45#)
  • 12 Bar-facing Burpees

Came up with this based on the gym’s programmed workout which is an alternating EMOM of 3 heavy (athlete choice) deadlifts, 20 wall balls, and a 200m run (or 50 seconds of shuttle runs). Figured I’d get rid of the extra resting by making it a straight 5 rounds. No place for wall balls in the garage so empty bar thrusters sounded like a good swap. Obviously not running in the garage and wanted to get in more bar-facing burpees before the Open anyway.

I didn’t wear a belt in the warm-ups or the workout because it would get in the way for the burpees. Had thought about doing 315 when I first saw the gym’s workout, which probably would have been fine in the EMOM, but glad I cut back for this. I was resting too much before picking up the deadlift each time. Thrusters were at a controlled pace each round because the burpees were really jacking my heart rate. Was able to stick to my burpee technique and keep a pretty good pace every round on them. Finished in 11:01.

 

Accessory

DB Curl 21s

Remembered to stick to 7 reps for each part today. Did two sets with 15s and a set with 20s.

Skill

3:00 AMRAP

  • Double Unders

Started with 83 unbroken and had one or two other decent sets, but too many misses. Ended up with 253.

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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