Eat Like Shit

Feeling good. Went to the 10am class at CFi and then stayed for some open gym time to row. While Alex was teaching the class cleans, I took a spot on the platform.


  • 3 Hang Muscle Cleans (95#)
  • 3 Muscle Cleans (115#)
  • 3 Muscle Cleans (135#)
  • 2 Power Cleans (155#)
  • 2 Cleans (175#)
  • 2 Cleans (195#)
  • 2 Cleans (205#)
  • 2 Cleans (225#)
  • 2 Cleans (235#)
  • 2 Cleans (245#)


EMOM 16:00

  • Odds: 5 Hang Power Cleans
  • Evens: 30s Plank

I had 155# on the bar for the first round and it was way too easy, so I went to 175# for the next 5 rounds, then 185# for a round and finished with 195#. I held the last plank for 1:15.

3 Rounds

  • 2,000m Row
  • 8:00 Rest

The goal was to try to keep a 1:45/500m pace and PR on the first attempt. Then hold a 2:00/500m pace for the other two attempts. I was holding the pace up until about 750m left. Managed a 7:01.6 for a 9.5 second PR. So close to sub 7! Probably didn’t need to take so much rest in between, but I wanted to make sure I was recovered enough. Rowed 7:58.6 and 7.54.3 on the other attempts.

2k Row History

I looked back through my records and put all of my 2k rows into BTWB so I could see the improvement over time. I’ve dropped nearly 40 seconds! Today my average pace was faster than my opening 500m pace when I first attempted this distance in December of 2012.

My shitty diet doesn’t seem to be negatively affecting my performance in the gym. Doesn’t make much sense. Or would I be performing a lot better with quality food?

Later in the afternoon I figured I’d test out a set of strict pull-ups. I got 13, which is actually a PR by 1 from May of 2013. Would be a lot easier if I was 5-10 pounds lighter.

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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