Last year at our company meetup, I was talking to Iliya about how he got so fit. He told me about this thing called “CrossFit” and the next week I started working out at Survival Fitness. Iliya has changed my life through a simple conversation after dinner. Although he’s been doing CrossFit workouts for a couple of years, he has never stepped foot inside a CrossFit box. Iliya lives is Sofia, Bulgaria where there aren’t any CrossFit boxes, so he does his WODs in a globo gym.
I’ve been trying to get him to join me at CrossFit Pacific Beach all week, but the 6am class time wasn’t exactly appealing. Since I wasn’t running the Bootcamp for Automatticians today, I was able to get up a bit later and attend the 7am class. Iliya finally joined me. When we got to the box, you couldn’t get the smile off his face. It was so cool to give something back to him for all that he’s done by getting me interested in CrossFit.
Warm-up
- 400m Run
- 6 Skin the Cats
- 12 Strict T2B
- 9 Wall Squats
Strength
Push Press: 3, 3, then max reps (85%)
I did some warm-up sets in addition to the working sets. Here are my sets:
- 6 @ 45#
- 5 @ 75#
- 3 @ 105#
- 3 @ 125#
- 3 @ 145#
- 6 @ 165#
The we did a few sets of OHS to get ready for the workout. I used the bar, 65#, and 75#.
WOD
8:00 AMRAP
- 20 Push Press (75#)
- 20 OHS (75#)
Started out strong by doing the push presses unbroken. I knew it wouldn’t last. Had to break the OHS down into 10 and 10 in the first round. In round 2, I did the press presses in sets of 12 and 8. I think the OHS were 10, 5, and 5. In round 3 I did 10 and 10 push presses. Then I didn’t get a stable active shoulder before beginning my OHS and had to bail on the first rep. I think I did 8 and 6 before time was up. Finished with 2 full rounds plus 20 push presses and 14 OHS.
My shoulders are fried! Tomorrow I’ll be flying home so it’ll be a rest day
Nick Momrik's Fitness Logs 