Rest Days

Felt exhausted on Tuesday from all the time out in the sun and playing Spikeball/Slammo. Wasn’t sore from Murph at all though. Wednesday walked 18 on the course. So with the 20 minute treadmill run on Friday and Murph on Monday that was only 2 workouts over 6 days. Ready to get back at it today.

At Regionals I had an assessment from Airrosti and the doc there thinks I have bicep tendonitis in that left arm. So now I know what to do to tackle the issue and hopefully get it cleared up soon. The last two days I did 20-30 minutes of mobility work around my left shoulder and arm instead of spending time doing ROMWOD. I’ll probably continue to do that at least during the week when I don’t have as much time. I’ve also started using my TENS unit on the area to try to speed things up.

The bands are rigged up and ready

Went to the 9am class.


  • Crossover Symmetry Activation
  • 3 Rounds
    • 10 PVC passes
    • Shoulder internal rotation stretching
    • 10 OHS (PVC)

I’ve noticed with some of the new mobility work that I’m missing some internal rotation so this was good to work on.


10:00 EMOM

  • 2 Turkish Get-ups (44#)

One rep per arm each round. Easy.


5 Rounds

  • 10 Toes To Bar
  • 10 Power Snatches (75#)
  • 10 Wall Balls (20#, 10′)

Did 2 rounds of T2B unbroken and 2×5 the other rounds. Snatches all unbroken sets. First round was done around 1:26 and finished in 8:09. This is one of the BTWB Fitness Level workouts in the Light category. Nice combination of movements.

60 Reps

  • Ball Slams (30#)

Unbroken in 2:39. Really wanted to rest around 40 reps, but kept moving. Big arm pump after. Could barely put my shirt on.


Went out in the afternoon for a casual jog. Didn’t care about pace or distance but had a loop in mind I planned to run. Was guessing I was going at a 10-10:30 pace, but never checked my watch until I finished. It was a pleasant surprise to see a 9:48/mile average. Went 2.6 miles in 25:26.

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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