Fresh Moves

My morning was infinitely better today. I got out of bed and got dressed mostly normal. Went to the gym at noon to watch the final Open workouts and do my own thing on the side.


Five minutes on the Airdyne to loosen up the back more.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x225


  • 3×15 Pallof Press (15 reps facing each way, 2s hold at extension, red band)
  • 3×15 DB Side Raises (10#, thumbs up)

The Pallofs are interesting. I had to fight the twisting on my back a little more than probably is normal. Have never done either of these movements.

  • 50 HR Push-ups

Could probably classify these push-ups as conditioning as well and they allowed me to get a little core work. Set a PR by 12 seconds with a time of 1:40!


“Airdyne Hell”
10 Rounds

  • 15s Sprint
  • 1:45 Rest

Never easy but wasn’t as bad as I remember from previous attempts. I got through 252 calories. The last time I did this with Bryan, and the only calories number I have for the AD2, we combined for 512 so I was pretty much on the same pace unless I was doing a lot more calories than he was. No idea. Overall felt pretty good.

I did a few air squats here and there throughout the time in the gym and then I did some bottom squat hold against the wall while the workouts were finishing up.

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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