Fifteen From Three Hundo

Legs, knees, and hips all are starting to feel beat up. I think I was already stalling last night by going to bed later so I wouldn’t want to wake up. Finally out to the garage after 8am. Warmed up with 5:00 Air Dyne (2.36 km).

Coffee Super Squats

Back Squat

  • 20×45#
  • 5×135#
  • 5×205#
  • 5×255#
  • 20×285# (PR)

Fuck my life! That was horrible. Hard to believe just two weeks ago 260# felt “easy” as far as a set of Super Squats can go. Think “Murph” on Monday and a week and a half of squat PRs is taking its toll? It started to get really hard after rep 7, not even half way through. This is the only time I’ve seriously thought about stopping during a set. It crossed my mind before but as a joke. Today I was considering it, thinking I might fail. Made it though. Bar was on my back for a total 2:12. Splits every 5 reps (including step out and in times) were 0:23, 0:28, 0:40, and 0:41.

After laying on the ground for a solid three minutes I put away the weights and figured it would be a good idea for a cool down. Jumped on the Air Dyne for 5:00 (2.04 km).

Went to the 4:30 class. Warm-up was various stuff with a training bar.


  • 5×45#
  • 4×135#
  • 5×225#
  • 5×295#
  • 2x5x325#

Keeping it light and easy. My back is under enough stress lately. Don’t need to fuck it up with deadlifts now.


4 Rounds

  • 20 American KBS (53#)
  • 15 Burpees
  • 400m Run

All unbroken. Was outside so runs were a little short and didn’t have the clock for an exact time. Took about 14:30.


2 Rounds

  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Plank
  • 30s Side Plank (L)
  • 30s Side Plank (R)
  • 30s Rest

Was tabata rounds, but I didn’t use the 10 second rest periods. I guess I screwed up, setting the clock for only 6 rounds, so we started up another one after a short break.

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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