Feeling it a Bit

Tired from a late night at Greek Fest. Legs are fatigued and I’m sore in my upper back from the muscle cleans. Adjusted the Super Sunday workout because the Hero WOD that was planned would not have gone well. Didn’t do much to warm-up other than a bottom squat hold.

Front Squats

  • 10×45#
  • 5×135#
  • 3×185#
  • 6x3x215#

Light day from the Rippletoe program. Felt really good to squat. Focused on speed and driving up with my back.


5 Rounds

  • 20 Russian KBS (70#)
  • 25 Push-ups
  • 30 Air Squats

Wanted something that wasn’t brutal and we could keep moving. I purposely went kind of slow for the first 3 rounds, not wanting to kill myself today. I did my first 4 rounds of push-ups in 10-9-6 and then 10-6-5-4 in the final round with shorter rest. Busted ass in the last round and a half and flew those air squats. Took me 11:54. Considering it was over 5:00 when I finished round 2, that’s more push than I planned on giving today.



  • 20s L-sit
  • 30s Rest

Went pretty well today. Got tough in the last 2 rounds but I was keeping my knees high throughout.


  • MAX HS Hold (facing wall)

I did a 2:40 (40s PR!) and a 1:30 with about 3 minutes of rest between.

Run Every Day

I was doing a bunch of yard work today and honestly almost forgot about getting in a run. If I can get up and run the morning of a competition I can run late on the day after. Too close to the end of the month to miss a day. Ran 2.68 miles in 27:40. Didn’t wear any headphones and was a nice night for a run.

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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