Morning Garage

Out in the garage around 8am.

Ski Erg

  • 1000m (4:33.7)
  • Rest 1:00
  • 800m (3:16.4)
  • Rest 3:00
  • 1000m (4:27.4)
  • Rest 1:00
  • 600m (2:25.8)
  • Rest 3:00
  • 1000m (4:27.3)
  • Rest 1:00
  • 400m (1:36.8)
  • Rest 3:00
  • 1000m (4:23.4)
  • Rest 1:00
  • 200m (0:48.2)

* 1,000s at moderate intensity (2,000m PR pace plus 10-15sec/500m)
* 800, 600, 400, 200 at hard intensity (2,000m PR pace plus 0-10sec/500m)

My goal pace for moderate intensity was 2:15 and I went for 2:00-2:05 for hard.


8 Rounds

  • 15s Hollow Rocks
  • 15s Rest

I got 14 every round. Felt much easier than the previous times I’ve done this.

Got in a little order from Rogue today, in which I picked up a set of the safety straps for my rack.


Went to the 5:30 class at CFi.


  • 3x10x120# Reverse Hypers
  • Double Squat Jumps
  • Explosive Squat Jumps
  • PVC arm/back stretching behind back


Single Leg Standing Box Jumps

Had never tried these before. Pretty weird and different feeling. Started at 20″, then 24″, and slowly worked up from there. Hit 31.5″ on both legs and ended there. Will have to come back to these once in a while. Nice change from using both legs.


5 Rounds

  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats
  • 5 Burpees

I used 115# because I figured I’d be able to hold on to the bar through an entire round. Worked out too. I wouldn’t have made it with 135#. Finished in 6:49.

15:00 Row (easy)

Kept pace between 2:10-2:15. Went 3,383 meters.

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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