Off to Park City

Didn’t sleep great and woke up with a headache. Coached the 9am class and got in some overhead mobility work laying on a medicine ball while holding a bar overhead on the ground. Saw it somewhere on Instagram a couple weeks ago and have done it several times now; works well.

Rowing WOD Week 11 Session 1: 2k Pacing


  • 1500m (row as first 1500m of 2k)
    • Should be falling right into the 2k pace at about 250m.
  • 15:00 Rest
  • 1000m (as middle of 2k)
    • Hold steady pace.
  • 10:00 Rest
  • 500m
    • Treat the beginning as the start of a 2k with a sprint start and then fall into rhythm.
    • Sprint out final 300m as if it was the end of the 2k.

The goal pace I picked several weeks was 1:41/500m which would give me a really big 2k PR. I wasn’t that far off and now I’m confident I can hold it through 1700m before sprinting to the finish for an even better time. Leaves me excited for the test when I get back from a week in Park City. I’ll probably catch up on session 2 of this week first though and then give myself a couple days between. I’ve continued to set the drag factor to 133 and seem to have hit a groove with it after some adjustment time.

I did organize a trip and “intro” type class at CrossFit Park City again. Last year we had 13 people attend and there are 38 signed up this year! I’ll also be doing some running and hiking during the week. Will be a good week away from the gym after a pretty brutal few days last week.

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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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