Solo Session

My abs are sore from deadlifts and “Annie” on Tuesday, otherwise feeling good. Trained at 10am, but all alone today.


  • 600m Run
  • PVC Pass-thrus
  • 3:00 Air Dyne
  • Bottom Squat Hold


5/3/1 Back Squats – Cycle 1 Week 3

  • 5 @ 115# (40% of Training Max – warm)
  • 5 @ 145# (50% – warm)
  • 3 @ 175# (60% – warm)
  • 5 @ 220# (75%)
  • 3 @ 250# (85%)
  • 1+ @ 280# (95%)

Squats felt better than Saturday. Recovery is crucial and hit the legs way too much last week. I stopped after 3 reps at 280# because the last one was a slow rep and I didn’t want to push it with nobody else there to spot or help me if something happened. On that last set it was the first time I’ve ever felt my hamstrings engage like that. Pretty cool! The 3 @ 280# puts my estimated max at 307.5#, which is low but I’m ok with that for this week, considering the situation.

5 Rounds NFT

  • 8 Font Rack Walking Lunges (155#)
  • 5 RDLs (205#)
  • 5 Strict Chin-ups

Felt really good. On my chin-ups I really tried to accelerate during the 2nd half and got my chin way above the bar.


Olympic Lifting

10:00 of Snatch Position Work with 45# training bar

It didn’t feel as good as yesterday overall, but I did get some really good hip pops in there. My timing seemed really off. Maybe it had to do with my legs being fatigued from the strength work.


4 Rounds

  • 500m Row
  • 2:00 Rest

Went all out on the first 500 and set a new PR with 1:34.4. Obviously couldn’t maintain that but kept consistent on the next 3 with 1:44.9, 1:45.5, and 1:44.6. I need more of this stuff because I was really dying. Jason Khalipa rowed a 6:31 2k in the Games and I couldn’t even hit that with two minutes of rest between each 500m.


While tearing out a stump, the landscaping crew snapped an AT&T line that went right though the stump. So without Internet, I headed back to the box at 6pm for open gym. Warmed up with about 3:00 on the Air Dyne.


  • 5 @ 95#
  • 4 @ 135#
  • 3 @ 155#
  • F @ 180#
  • F @ 180#

I was actually going to do 5 with 135# but lost it in the bottom of the last rep. I should have known right there it wasn’t going to be good. My abs are still wrecked from the deadlifts and “Annie” so I think that may have been a big part of it. This is 2 OHS sessions in a row that have been terrible though, with the last one being while I was still recovering from the Tough Mudder Crud.

Did a 1.02 mile sled drag with 115# in 26:14. Switched directions 3 times I think and took a minute or so to help Ellen strap up a sled.

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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