Too Much Brown Bottle

Didn’t make it to the gym today. Too many beers at the Brew-Ha-Ha last night. 🙂 Hashtag lightweight! Out to the garage to get in work before the start of the Broncos game. Warmed up with Crossover Symmetry Activation.

Strength – Shoulder Press

  • 5×45#
  • 5×95
  • 5×115
  • 5×125
  • 5×135
  • 5×145
  • 5×150 (PR)
  • 3×155 (PR)
  • 3×160 (PR)
  • 3×162.5 (PR)
  • 17×95

Haven’t shoulder pressed in almost 2 months so it sounded good to get in some volume.  Best 5 had been 145 and best triple was 152.5. PR city! Went for max reps on the drop set.


6 Rounds

  • 15 Push-ups
  • 10 Box Jumps (33″)

Initially I planned a 10 minute AMRAP with low reps including strict chin-ups, but I got on the bar for the first rep and my shoulder would not cooperate. So I came up with this and it worked well. Did the push-ups 9-6 for the first 5 rounds and then pulled out the final set unbroken with a slow last 5 reps. Had a step down box next to the jumper and just kept at them. Finished in 8:19.

  • 2:00 DU

Might start doing this once or twice a week to improve endurance with them. Did 4 reps better today with 187.


  • 4 Tabata Hollow Rocks
  • 4 Tabata Superman Hold

Did 16-15-16-16 on the rocks and held the arches for the entire time each round.

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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