Saturday Shoulders

I’m feeling good after the gym workout yesterday. Today’s workout at the gym wouldn’t have been good for my injuries, so I didn’t go. Was out in the garage after 11.


Single Arm DB Shoulder Press

  • 5 reps each arm, then change weight
  • 5# -> 50# with 5# increases
  • 50# -> 5# with 5# decreases

So it’s a pyramid with a flat top. By doing 50 pounds twice, it ended up being 20 sets for 100 total reps on each arm. I finished in 9:24.



  • Burpees
  • DB Box Step Overs (24″, 35# DBs)

Thought about combining them in to one movement, but I didn’t want to be bending over to lift up the dumbbells that often with my back and I’m pretty sure it would have been much slower. Finished in exactly 7:00.

Year of the Engine – Polarized

27:00 Airdyne

** Done at endurance pace with 7 second sprints @ 6:00, 12, 18, 24 and recover back to the endurance pace.

I did 721 calories and 15.53 km. That wraps up 16 weeks of the program. These polarized workouts have been pretty much just more endurance days, but I’m guessing the length of the sprints is going to get longer for the next four weeks.

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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