Go Fast

Walked 18 holes yesterday and enjoyed the rest day. In to the gym before the 10am class. Had to get some shit done before leaving town to golf.

Pause Back Squats – E3M

  • 10×45#
  • 8×135#
  • 6×185#
  • 3×225#
  • 3×255#
  • 3×275#
  • 3×295#
  • 3×305#

Short one second pause in the hole. Felt really good.

Rowing Sprint

  • 250m Row

The fitness level on BTWB dropped off a good time and started using an interval 250m, which was a really low ranking. I usually do pretty well when I go for a hard row after lifting and today was no exception. I used the sprint rowing start and nearly set a 100m PR in the process. My goal was a sub 1:19/500m pace to beat my 0:39.7 best. Smoked it with a 38.3!! Didn’t expect that. It was less than a year ago when I set a goal of breaking 40 seconds for the first time.



I wanted to do some kind of pressing and hadn’t benched in a long time so went by Prilepin’s Chart and combined with the rows.

  • 10 Bench Press (45#)
  • 5 Bench Press (135#)
  • 4/4 Landmine Rows (45#)
  • 5 Bench Press (165#)
  • 4/4 Landmine Rows (60#)
  • 5 Sets
    • 5 Bench Press (185#)
    • 4/4 Landmine Rows (75#)

Could have gone heavier on the landmine rows. Bench was easy but was enough and based on the chart anyway.

No feels in my left shoulder. 👍🏻 Going to stay away from gymnastics work on the bar for a couple more weeks and then hopefully I should be good to go with all movements again.


  • 3:00 AMRAP – Double Unders

I planned on 2:00 but was missing so much I went an extra minute. Only got 215 reps compared to 187 I’ve done in 2:00. Horrible.

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.

One thought on “Go Fast”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s