Back Off

Out in the garage before lunch.


3:00 Row

Paced around 1,000-1,200-1,300 cal/hr per minute for 810 meters.

Engine Builder – Anaerobic

6 Rounds

  • 45s Row
  • 3:30 Rest

After 4 days in a row on the Airdyne I was ready for some rowing intervals! Well, I did do a double EB on Sunday to get in 18x 45 second rows with 15 second rests. These 45 second rows are a lot different though. Wanted to get over 2,200 cal/hr by the 5th pull again, which I was able to do for the first 3 rounds, but as you can see, things really fell off:

27-27-26-25-24-24 cals
261-261-260-255-252-251 meters


Could feel my back getting tighter each round. Today was 20 meters and 6 calories shy of four weeks ago. Worse all the way around. 😦 Looking back at this one from four weeks ago, my stroke rate was 40-41 every round, so I was obviously compensating today to try and create more speed since I couldn’t get enough back in to it.

My little back tweak doesn’t seem to be going away, so I’m going to back off. After how that rowing felt and how stiff my back was getting out of the rower seat I scrapped my plans to go to the gym and do my own workout there. Today’s gym programming is snatches, deadlifts, and overhead squats, which aren’t a good idea with my back the way it is. I started writing up some other stuff to do at home, but it’s ok to rest up.

Wow, I haven’t had a true rest day since the 8th, 9th, and 10th when I was sick.

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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