Self Maintenance

All human beings should be able to perform basic maintenance on themselves.

Kelly Starrett

Back feels ok. Taking it easy today though so I can do 15.4 tomorrow and then Super Sunday. Out in the garage around 11am.


  • 15:00 of Back Stretching
  • Crossover Symmetry Activation

Saw a routine from Jared Fleming a few weeks ago that he used to help with back problems. I’ve been doing it the last few days. Can’t hurt. Hopefully it’ll help with my tight hamstrings as well.


15 Rounds

  • 150m Ski Erg
  • 1:30 Active Rest
    • 15s Walk
    • 1:00 Air Dyne (slow)
    • 15s Walk

The walk was really the transition time to go around the Jeep from one side of the garage to the other. Forgot to check total distance on the AD. Times on the Ski Erg were:

  1. 31.2
  2. 31.2
  3. 31.5
  4. 31.3
  5. 31.0
  6. 31.1
  7. 31.3
  8. 31.0
  9. 30.9
  10. 31.2
  11. 31.1
  12. 31.2
  13. 31.1
  14. 30.9
  15. 30.4


  • 4×15 Banded Reverse Hypers (green)
  • Crossover Symmetry Recovery

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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