I’m really sore in all areas of my upper body. Did a bunch of woodworking last night and this morning, which doesn’t help. Out in the garage at 10am.
Warm-up
- 5:00 BikeErg (2,539m)
- 5:00 Row (1,300m)
- 5:00 SkiErg (1,150m)
Handstand Balance Breakthrough
- Wrist Warm-up
- 10 Handstand 1/2 Kick-ups
- 40-30-20-10s Hollow Body Wall Walk w/ 30s Rest
Yesterday we started doing wrist warm-up and we’re going to continue before each handstand session. Should help with my hands. After yesterday’s session, I was thinking it was unlikely I’d be doing holds after the four weeks of this program and I wasn’t expecting much from the kick-ups today. But then I did one and it felt so good! We probably did about 15 of them because we were really enjoying it. I was getting right up in to a handstand and able to hold some of them. I was also able to feel myself going too far and save some without hitting the wall. This went so well!!! For the walks we alternated between the two of us and it pretty much ended up being 4-3-2-1 wall walks.
Conditioning
CrossFit Games Open Workout 13.2
10:00 AMRAP
- 5 Shoulder to Overheads (115/75#)
- 10 Deadlifts (115/75#)
- 15 Box Jumps/Step-ups (24/20″)
Hard to believe I’ve never done this workout again, when it was one of my best Open workouts ever. I got 8+25 back in 2013. Today I was able to keep a steady, on the border of red lining, the entire workout. I knew I had to. I’m sure my deadlifts are slower these days, but I was still able to PR with 9+3, doing all step-ups.
Midline
4 Sets
- 12 Low-Pulley Knee-In (27#)
- 15 OH Crunches (2s pause, 60# DBs)
- 7/7 Hip Abducted Evil Wheels
- 80m Sandbag Carry (100#)
Suped-up the original weighted ab workout we did in May to get this. It was very effective!
Going to do some yard work since it’s going to be a nice day before turning tomorrow. Will probably do some woodworking later too. Looking forward to a rest day tomorrow!
Nick Momrik's Fitness Logs 