Holy shit, by 7pm last night my back was twitching all over the place (and still is doing it some this morning) from concentrating on better movement with the Kroc rows! I got another 9+ hours of sleep last night, but this cold is still lingering. I’m limping a little on both calves instead of only the right one. My back is a bit aggravated. I got to the scale for the first time in weeks and as expected my weight is up. Was just over 206 pounds, so it’s time to cut.
Today CrossFit Whip reopened in the basement, which will be where the less skill focused “Sweat” classes will be held. The CrossFit area upstairs isn’t ready yet. I went to the 4pm class.
Warm-up
3 Rounds
- 5 Hand Release Push-ups
- 10/10 Arm Circles
- 10 Air Squats
- 10/10 Leg Swings
Conditioning
35:00 AMRAP
- 50 Push-ups
- 50 Dumbbell Thrusters (20# DBs)
- 50 cal Row
- 50 Overhead Walking Lunges (20# DBs)
- 50 Step-ups (24″)
- 50 H2H KBS (53#)
- 50 Burpees
- 50 H2H KBS
- 50 Step-ups
- 50 Overhead Walking Lunges
- 50 cal Row
- 50 Dumbbell Thrusters
- 50 Push-ups
I did 5×10 push-ups, 5×10 thrusters, and averaged around 1,200 cal/hr on the rower the first time. It was 12 steps for me to get across the floor, which was a good place to rest and then I took two extra steps on my fourth length. Alternated lead legs every five step-ups, did the swings unbroken and kept slowly moving through the burpees. My second row was more like 1,000 cal/hr or lower. I think I started with 10 thrusters, and then did some fives with holding the dumbbells at my sides for a quick rest, then held on for 15 final reps. I ended up getting through 45 thrusters, so only had five left and the 50 push-ups. I subbed step-ups instead of box jumps because of my calves and hand-to-hand swings instead of American swings because of my back.
I can’t remember the last time a chipper like this was programmed. I bet this didn’t come from the Chalk Online – CrossFit program, which is what we usually follow. Looks like one of Ryan Fischer’s Chalk Online – Sweat! workouts.
Midline & Gymnastics
3 Sets
- 20 McGill Dead Bugs
- 20s Prone PVC Raise & Hold
- 20s Handstand Hold (nose to wall)
Stayed after for some extra work.
Nick Momrik's Fitness Logs 