Best 12.3


Still pretty much the same with my back. Went to the 5:30 class after waiting for the Nike Metcon 2s to arrive. They are a solid shoe and seems like they improved the areas that broke down on people that had the Nike Metcon 1s. For $130 though, I’m not sure they are a better buy than the new Reebok CrossFit Sprint TR, which is only $100 or even the Reebok CrossFit Nano 5 for $120. All 3 are great shoes though and you can’t go wrong with any of them.

Since I was a few minutes late to class I didn’t really do much to warm-up other than some bottom squat hold and PVC pass-thrus.


Bulgarian Split Squats

  • 2 Sets of 8/8 holding 35# KBs
  • 2 Sets of 8/8 holding 44# KBs

Class was doing deadlifts but those were a no go for me. Had my foot up on the Rogue bench.


With not being able to test out 13.2 on Sunday, I was hoping I’d be able to hit this one.

CrossFit Open Workout 12.3 – 18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Shoulder to OH (115#)
  • 9 Toes to Bars

I did all step-ups and all push jerks in unbroken sets. T2B were unbroken through 5 rounds I believe, but it might have been 4 rounds. Then I’d do them in 2 sets until the final round where I did 3 quick sets. Finished with 9 full rounds plus 12 step-ups, which beats my best of 8 rounds + 17 reps. I did an extra step-up in the first 3 rounds too because in my head I was thinking it was 18 for some reason. Dummy! Can’t count them though. :-/ In the 2012 Open my score was only 5+21 on this.

Stuck around and did some banded stuff that’s supposed to take pressure off the low back and reset some things.

Also got the new 3rd edition of Greg’s book, which I’ll call the Weightlifting Bible. Won it in a Twitter contest. At 588 pages plus the appendix this thing is a monster.


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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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