Author: Nick Momrik

140 push-ups with sets (some short breaks) of:

• 25
• 29
• 25
• 25
• 36

At CrossFit Full Strength.

Warm-up
90s – 60s – 30s

• Jump rope
• Strict butterfly sit-ups

Skill
Learned the clean and jerk from the hanging position and worked on it for 20+ minutes. Started with the bar, went up to 75#, 85#, and then 95#.

WOD
Ground to OH, 3 rounds, 1:00 each round, 3:00 rest between rounds

I used 95# for the WOD and was able to do 7, 7, and 8 reps.

At CrossFit Full Strength.

Warm-up

• Stretching
• Team relay, 2 rounds, switch stations when rower is done
  • 250m row
  • Hold weight at chest (40# KB)
  • Sit-ups or plank

WOD

• 5-10-15 HSPU
• 10-20-30 Bar facing burpees

During the warm-up I did sit-ups in the first round and plank in the second. In the WOD I did pike push-ups (stinkbugs) and finished in 9:30.

121 push-ups with sets (some short breaks) of:

• 21
• 25
• 21
• 21
• 33

At CrossFit Full Strength.

Warm-up

• 400m run
• 90s – 60s – 30s
  • Sit-ups
  • Plank

WOD
5 rounds

• 30s Pull-ups (worked on kipping)
• 60s Rest
• 30s Thrusters (30# DBs)
• 60s Rest
• 30s Swings (40# KB)
• 60s Rest

Hiked Piestewa (Squaw) Peak in 1:04:07.

Was going to make it a rest day today, but some folks from work have been measuring themselves with a simple fitness benchmark, so I thought I’d participate. For details see the Bodyrock.tv 30 Day Challenge Fit Test. My results:

• Squat jumps: 40
• Push-ups: 29
• Burpees: 14
• High knees: 128
• Switch lunges: 35
• Tuck jumps: 43
• Straight abs: 31

At CrossFit Full Strength.

Warm-up

• 90s – 60s – 30s
  • Jump rope
  • Plank
• 15 V-stretches

Strength
5 rounds, 10 reps, 3-1-X-1 tempo, ~90s rest between rounds
Back squat (95#)

WOD
3 rounds

• 400m run
• 10 HR push-ups
• 25 Sit-ups
• 10 NPU Burpees

The weight was perfect for the back squats, especially after the hike earlier today. I completed the WOD in 12:55. It feels great to be able to run outside without freezing.

Hiked Camelback Mountain in about 1:03:30 (RunKeeper kept auto pausing on the ascent, so I had to manually recreate the entry), which is faster than I did at any point last year and I wasn’t even pushing the pace. Shows how much CrossFit has done for my fitness.

120 push-ups with sets (some short breaks) of:

• 22
• 30
• 20
• 20
• 28