On Sunday I woke up at 5am and couldn’t fall back to sleep. My ass and quads were starting to feel sore, as well as my chest. Tried to take a nap in the late morning, but it didn’t work. It was a beautiful day so I raked the front yard in the afternoon, which ended up being a higher WHOOP strain score than most CrossFit workouts! Last night I woke up for two hours in the middle of the night but luckily got back to sleep. Quads and ass aren’t nearly as sore as I expected them to be. Out in the garage at 4.
Warm-up
- Monster Walks
- Steamboats
Strength
4 Sets
- 12/12 Step Downs (15″, 35#)
- 12/12 Single Leg Calf Raises
Felt rough on the legs starting out, but got easier as I loosened up.
Conditioning
30:00 EMOM (alt)
- cal Row
- Pull-ups
- cal Ski
- Goblet Squats (35#)
- Rest
My Black Diamond Bear KompleX grips are much better on my pull-up bar with a little chalk; they stick like they were on the Spealer bar without chalk. On my pull-ups I did 2×5 each time and then finished the rest with a third set. Split most rounds of goblet squats with a short break in the middle except the final set where I went straight through. Those squats burnt a lot more than I was expecting.
Got in my floor PT exercises later in the evening.
Nick Momrik's Fitness Logs 