Running Still Sucks

I’m still a little sore today. Out in the garage before lunch.

Engine Builder – Max Aerobic Power

18 Rounds

  • 1:00 Row
  • 30s Rest

Goal was 1:46/500m, which I held. Got 283 or 284 meters every time. Probably could have gone a little harder.

Went to the 4pm class.

Warm-up

  • 5:00 Assault Bike (3km)
  • Front Rack Stretch
  • 10 Pause Squats (45#)
  • 5 C&J (45#)
  • 5 C&J (95#)

Conditioning

6 Rounds

  • 400m Run
  • 10 C&J (95#)

This was programmed as 10-8-6-4-2 with increasing weights (pick your own loads) and then max out with any remaining time. Or there was an option to stick to sets of 10, which was up my alley because of my back issues. I ran the true 400m route today since I was scaling the weight and need the running work. I did 2×5 on the C&J for five rounds and finished with 10 unbroken. Took me in 17:27. I still am no good at running, but maybe I was tired from the rowing. Sounds like a good excuse. 😉

Midline

4 Sets

  • 10 Barbell Sit-Ups (45#)
  • 15 Barbell Reverse Sit-Ups (45#)
  • 20 Russian Twists (53#)
  • 30s Rest

Accessory

3 Sets

  • Dumbbell Curl 21s (30#)
  • 10/10 Single Leg Hip Thrusts (30#)

 

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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