My hips, legs, and lower body in general is tight from yesterday. Put in a lot of work yesterday and a lot of loaded squats. Tough one today that I know is a long grind, but I was actually excited for the chance to redeem myself after what I felt like was a pretty poor time last year. Much cooler day today, with the temperature around 40-45°, compared to last year (May 3) being one of the hottest days of the year.


  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 3 Sets
    • 5 ATYs (5#)
    • 10 Shotguns
    • 50 DU

Got every round of dubs unbroken.

Strength & Midline

E2M – 6 Sets

  • 4 Pendlay Rows (165#, supinated)
  • 30s Hollow Hold

Did 10×45# and 4×135# to warm-up. Second week in a row I went with the underhand grip since I had gone two in a row pronated. I feel these rows just a bit on my left shoulder.


kelly“Kelly” – 5 Rounds

  • 400m Run
  • 30 Box Jumps (24″)
  • 30 Wall Balls (20#, 10′)

There were some complications with the music last year so it wasn’t even a true time for me, but I called it 29:59, which I thought was actually shortchanging myself for how long it took me to fix the tunes. Could I push harder on the runs this year?

The first run started out a little faster, but that’s to be expected fresh. Tried to keep a steady pace on the other 4 runs. I did all step up/down on the box since that many jumps will lock up my back. They were 8 right, 8 left, 7 right, and 7 left every round. Wall balls were 4 rounds of 18-12 with a quick 5-10 second breather and unbroken to finish.

Wore my watch so I could see some of the heart rate data and get an idea of my round times. Unfortunately the HR data had a bunch of drops down near or under 100 bpm so the average is pretty useless. Does show a max HR of 166 for the workout, which should be pretty accurate.

Not easy to tell because the GPS data jumps all over the place while inside the gym doing the reps, but looks like my splits were 4:35, 4:48 (9:23), 4:57 (14:20), 5:02 (19:22), and 4:44 (24:06). During the workout when I checked my watch on each run I kept waiting to hit a wall but it never happened. I felt much better throughout than I was expecting. Really happy with how consistent those round times stayed for a long workout. The last round time came down because I did the wall balls unbroken.

I thought if I was able to PR by 3 or maybe 4 minutes that would be great. I thought a 5 round average of 5:00 was a pipe dream, but I was well under that. Improved by almost 6 minutes! I think I could almost walk fast and get that 30 minute time from last year. haha The heat could have been a big factor too.

Definitely looking forward to ROMWOD tonight!


I’m not sure if I’ve written about it, but I’ve been counting macros for about 4.5 months now. I used to absolutely hate all of the counting and keeping track, so was never able to stick with it for more than a week or two. Something shifted this time around and I’ve actually enjoyed it. My previous “diets” worked, but usually ended up with me falling off the wagon and I’d gain back the weight. My “go to” was always low carb and try to stay cleaner. Doesn’t really work in the long run for me though because I enjoy food too much.

So I read about Renaissance Periodization and figured I’d give it a shot. It’s been working brilliantly so far and I feel much better mentally and physically. I give almost no care to the quality of what I’m fueling my body with as long as the quantity lines up with my macro number goals. The fancy term for it these days seems to be “flexible dieting” or what a lot of people call IIYFM (If It Fits Your Macros). Another popular company besides RP that will help you is Working Against Gravity. While I can see the value in paying RP or WAG for help, it’s really not that hard to do on your own if you have some discipline. If I can do it, so can you. 😉

Progress was steady for the first 2 months. It leveled out during the Open, when I was having a massive 36 hours way over my macros after doing each week’s workout. I didn’t track food on a week vacation so gained a little bit there, but quickly lost that and have been stable at 203# since. The trend lines are still heading in the right direction and body fat % seems to be decreasing. We’re getting towards the end of an 8 week hypertrophy cycle at the gym so this means the muscle building has been working and muscle gain + fat loss are leveling each other out. Will be interesting to see what happens when we switch back to lifting heavy shit during our strength work. I’d like to drop closer to 195# and get the body fat down to 10-11%.



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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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