Tweaked Back

Pulled something in my back on Tuesday, but it as weird because it just felt like a knot or tight during the session. Then as I cooled off at home it got progressively worse. Sleeping that night was horrible; I wanted to scream each time I rolled over in bed. Got a hot stone massage yesterday which really helped. Felt good enough to go in this morning for a training session.


1,000m Row (really slow, focused on warming up my back)


Front Squats

  • 5 x 45#
  • 5 x 135#
  • 3 x 185#
  • 3 x 225#
  • 1 x 255#
  • 1 x 275#
  • 1 x 295#
  • 1 x 310# (PR)
  • F x 320#
  • 10 x 135#

Had no plans to go for a PR today but after 295# felt good I figured there was no sense in matching a PR at 305#. The PR lift felt good so I went for more and couldn’t get it up. What tweaked back? 😉

Since there were 3 of us with Matt and Davy, we came up with a 3 station rotation between bench press, pendlay rows, and rest.


  • 5 x 135# Bench Press
  • 5 x 135# Pendlay Rows
  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

5 Rounds

  • 5 x 185# Bench Press
  • 5 x 185# Pendlay Rows

The benching got easier as the rounds went on, but the rows definitely got harder.

10:00 EMOM

  • Strict Ring Dips (10-10-8-6-6)
  • Strict Chin-ups (8-8-8-6-6)

Fuck these were hard after the benching and rows.



  • DU
  • Sit-ups (anchored)

First time trying “Annie” with the anchored sit-ups and it definitely helped. Set a 13 second PR with a 6:55 with a bunch of DU misses; 4 in the round of 50 and 2 stupid ones in the round of 10.

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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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