Slacker Week

Had planned to get in some exercise last night, but I was tired from getting up at 5:30 to head up for a golf fundraiser that I play in every year. So it was 2 rest days in a row and a pretty light week for me. Back feels good though.

Got to the gym early for the Sunday workout and warmed up with 3x12x210# Reverse Hypers and Crossover Symmetry Activation.


10 Rounds

  • 20s Hollow Rocks
  • 20s Rest

Got 16 for the first 7 rounds, then 14s for a 154 total. Everyone was complaining about starting with these, but you gotta switch things up and I know a few would have left if they were at the end.


3 Rounds

  • 21 Deadlifts (135#)
  • 12 Box Jumps (24″)
  • 3 Muscle-ups

This one was fun. Michelle and I shared a box so alternated the jumps and it worked out well. Couldn’t rebound, but that’s fine. Meant going into the MU a little less fatigued. Hips were pretty shot after the deadlifts and box jumps, so had to really go for it with the hips. Did everything unbroken in 5:03.

E90S 15:00 (10x)

  • 50y Sprint

Have done this a few times recently now. Now that hard, but good for ya.


2 Rounds NFT

  • 150m Farmer’s Carry (25# bumper in each hand)
  • 150m OH Plate Walk (50# – 2×25#)

Brutal on the grip. Didn’t stop except between movements.

I did Crossover Symmetry Iron Scap. Shoulders haven’t been bothering me, but these back tweaks have taught me that I need to be better about this stuff so I don’t get hurt instead of only bothering to make time after I get hurt.

Felt pretty good and got a little inspired by Bryan lunging 400 meters while we did the accessory work, so I stopped at the track on the way home.

400m Walking Lunges

Actually counted out my steps today. It took me 334 steps and I was done in 12:01, which is a 42 second PR.


Now I will attempt to build a revers hyper attachment for my rig so I can get traction for my back more often than at the gym.

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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