Do Reps

Woke up surprisingly sore from yesterday’s workout. Most in my quads. Did Crossover Symmetry Activation before hitting the platform. Put on the new knee sleeves for all of the lifting.


  • Warmup reps @ 20kg
  • 2x3x40kg
  • 3×50
  • 3×60
  • 3×70
  • 1 miss then 2×75
  • 1×80
  • 1×85
  • 1×90
  • 2 misses, 2 misses, 1 miss @ 95
  • 2 misses @ 80

Glad to make 90kg which is 90%, but it all went to shit after that. The very light reps felt great, but once some weight started getting on the bar I did not have it.


  • 3x60kg
  • 3×70
  • 2×80
  • 2×90
  • 2×100
  • 105
  • 110
  • 115

Felt heavy, but no misses.

Back Squat

  • 5×135#
  • 5×185
  • 5×225
  • 5×255
  • 2x5x275

Haven’t had 200+ on my back in 2 months. Felt ok.

I think the lack of sleep definitely played a role in the lifts feeling so heavy. Knees sleeves felt very warm on my legs, but having the A/C out in half the gym didn’t help that any. Knees felt weird when I took them off after nearly 2 hours.

Aerobic Capacity

I’ve been archiving workouts from the site for nearly a year. This one comes from last August and is an aerobic threshold workout. Headed over to one of the high school tracks in the evening.

  • 1200m (6:09)
  • 3:00 Rest
  • 500m (2:02)
  • 3:00 Rest
  • 1200m (6:00)
  • 3:00 Rest
  • 400m (1:33)
  • 3:00 Rest
  • 1200m (5:45)
  • 3:00 Rest
  • 300m (1:01)
  • 3:00 Rest
  • 1200m (5:38)
  • 3:00 Rest
  • 200m (0:37)

Did it all with laps on my watch and finished at 49:59. Total of 6,200 meters. The pace targets for the 1,200 meter runs was recommended at 75-90 seconds slower than mile PR and the pace for the 500->200 meter intervals was at a mile PR time. I figured I would be conservative and base it off a 7:00 mile. I had recently just run about 7 seconds slower than that, but I know that’s my potential, even right now. So that came out to a 6:20 for each 1,200 meters or 32 seconds per 100m. On the fast intervals I was going to target 25-26 seconds per 100m.

As you can see above, I was under the pace targets for every interval. After I got through the 500 meters I know I could kick things up a notch and after each pairing I knew I could push some more. No need to go the conservative route I guess.

The pace graph (heart rate overlay on top) is kind of cool to look at. You can see where the rest periods are and walks after the 500m and 300m back to the bench at the starting line where my drink was.


Got in 40 minutes of ROMWOD after dinner.

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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