Busy Day!!

Last night I found a new mat to use for HSPU.

Ran around to multiple Meijer stores this morning because they all got in a shipment of rubber coated hex dumbbells overnight. I was able to get pairs of 12, 15, 20, 25, 30, and 35! Returning the other sets back to my uncle for the price I paid him so he can make $$ with his home gym business. Now I just need to find 10, 40, and 45s.

One of the 50s won’t even fit now on the rack now. I need to make some type of platform to put on that top row to bump it up higher and to have a taller lip because the 50 pounder almost slides right over it.

I walked 18 holes this morning and then out in the garage at 5. Getting in a workout today since vacation at the cottage (my days off already started) starts tomorrow. I’ll be driving north and settling in, so it will be a rest day.

Warm-up

  • 10:00 BikeErg (5,181m)
  • 160′ Lateral Monster Walk
  • 160′ Monster Walk

Weightlifting

Split Jerks

  • 5×45#
  • 5×95
  • 5×145
  • 3×185
  • 3×205
  • 3×225
  • 3×235

Felt good. Didn’t use a belt and it was nice to get out the jerk blocks. Here is a video of the final set. I had no idea my abs looked like this!

Conditioning

20-18-16-14-12-10-12-14-16-18-20 (I Go You Go)

  • Weighted Plyo Lunges (35# DBs, 5# DBs)

It’s been almost two months since we retested this. Brandi had worn an 8# vest and it took us 8:43. She’s been improving a lot with this stuff and bumped it up to five pound dumbbells today. We switched with her going first and holy shit going second is a whole different world of hurt. I think I broke up the 16-18-20 because I was dying. We smoked our time, finishing in 7:21. She’s going to use eight pounders next time.

Midline

4 Sets

  • 12/12 Side Plank Bounces
  • 12 Parallette Shoot Throughs
  • 8/8 Hanging Oblique Raises
  • 50m Farmer Carry (handles, 118#)

More nasty core work. Those carries were really bad after hanging from the bar. I’m really loving the handles though.

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.

One thought on “Busy Day!!”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s