Thought about doing one of the engine builder workouts yesterday, but with my WHOOP recovery score still only up to 46% and my back feeling shitty it became a rest day. Needed it. Back in the green with 76% recovery today.

Out in the garage around 10am.

Engine Builder – Interval

5 Rounds

  • 2:30 Airdyne (AD2)
  • 2:00 Rest

I replaced 50 calories each interval with 2:30 since I can only see calories 1/5 of the time on the monitor. I’d have to convert 50 to some higher number anyway to account for the AD2’s quicker calorie accumulation. Last week I couldn’t hold 85 RPM for intervals of three minutes with 30 second rests, but was confident I could for this and I did. My calories were 97, 99, 98, 95, 100 and distances were 1.06, 1.06, 1.06, 1.04, 1.07 miles. It felt good to push that pace.


Dumbbell Curls – 21s

  • 7-7-7 @ 25#
  • 7-7-7 @ 25#
  • 7-7-7 @ 20#

When I get through two sessions at all 25s I think I’ll try one of the alternate 21s workouts.

Gymnastics Strength

8 Rounds (Tabata)

  • 20s HR Push-ups
  • 10s Rest

Didn’t let myself rest during the work sets or I should say not any extra beyond the breath I had to start taking before pressing up. My numbers were something like 14-12-10-8-8-7-7-6 for a total of 72 reps, which is 6 fewer than a month ago. That was the first day I did 21s though and only used 10-15-20# for the three sets.

Now I’m off for San Diego. I wonder what my recovery score will look like in the morning after flying across the country and trying to sleep with the three hour time difference.

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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