Jump, Jump

I woke up sore in many different areas!! Went to open gym at noon.

Warm-up

5:00 Assault Bike

Just a casual 2.7km.

Strength

Bench Press

  • 8×45#
  • 8×95
  • 8×135
  • 8×165
  • 8×185
  • 8×200
  • 8×210

Warming up the weights were feeling really heavy, until 200, which felt really good. The 210 is 5# more than the last time, so I was thinking it was a PR. I was wrong because I’ve done 8×225 when I was approaching a 300 pound max.

Conditioning

10:00 EMOM

  • 25 DU
  • AMRAP Burpee Box Jumps (24/20″, facing the box)

I was missing once or twice per set on rounds 2-7. Started out with 8 burpee box jumps, then a 5, a bunch of 6s, and was able to speed up in the last few rounds. I found a nice step sequence for going into and out of the burpees. Ended up with 68 total burpee box jumps. I could really feel my engine work kick in over the second half of this workout. Probably should have pushed a bit harder in the first half, but I really thought this was going to be more miserable.

Midline

3 Sets

  • 10/10 Wood Choppers (30# MB)
  • 30 Plank Jumps
  • 20 Floor Wipers
  • 30s Hollow Hold

I will not be using a slam ball again for wood choppers; too awkward with the moving load inside of the ball. This was tougher than expected. Took me 9:20.

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)

Planned to go 30-30-25, but decided to go for it.

Engine Builder – Endurance

36:00 Airdyne

I was not looking forward to this, but dragged myself out to the garage at 6pm. Ideally I’d like to get back to the 75 RPM pace I had been using up through 32 minutes, but the 34 and today were not up to par. Today’s average was probably 70 RPM. I got 917 calories and 12.65 miles. Just for comparison I had 924 calories on the 32 minute endurance ride.

I might golf tomorrow if the weather is decent, otherwise it’ll be a complete rest day.

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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