Hold For Ten

Feeling pretty good this morning. Always a little stiff in the mornings, but I’ve come to accept that as normal now. Seven days in a row with my HRV being 101+ and all green. In the garage at 7:30. Warmed up with 3:00 Air Dyne (1.37km).

Coffee Squats

Pause Front Squats (10s in the hole)

  • 10×45#
  • 3×135#
  • 3×185#
  • 2×225#
  • 1×245#
  • 1×255#
  • 1×265#
  • 1×275#

Start of week 5, day 29. First time trying a 10 second pause. Holy shit! That’s the heaviest I’ve done for any type of pause front squat. If you can get out of the hole after a long pause, you can stand up your clean.

Lunge University

12:00 AMRAP

  • Weighted Walking Lunges (20# vest)

Did about 240 steps. Kind of lost count, but was able to calculate from steps/min rate, steps per lap (around gym), and number of extra steps over a full lap.

Wanted to move in the late afternoon and here’s the beauty of tracking HRV; since my HRV was up at 106, I could afford to get in a little more work on what would normally be my rest day.


Ski Erg

  • 500m @ 75% of 500m PR
  • 3:00 Rest
  • 2,000m @ 100%

Came out to a 2:20 pace for the 500m. Finished in 2:18.9. I’d never really done a 2k for time on the ski machine. My best split was while going for 3,000 meters if that tells you anything. I started out with a 2:00/500m pace and figured I’d evaluate after 500m. Still felt right at 1,000m, but then with 500 left I knew I could pick it up a bit. Finishing time was 7:53.4 for a 26.2 second PR.


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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