Fifties on Sunday

Yesterday while watching golf, I downloaded a bunch of Survival Fitness videos from Facebook and compiled them into a movie.

My body is pretty freaking sore all over. I haven’t felt like this in a couple of months, so I can tell the WODs have been great and the extra work I’m putting in is paying off . Yesterday I mentioned my tailbone was really sore. Well, it’s more than that. I have two quarter-sized floor burn marks on the sides of my tailbone. No wonder in hurts to sit down! Sorry, no pictures. 😉

Do you ever get bruises in CrossFit and have no idea where they came from? I have one under my right arm and a matching one under my armpit almost all the way to my back. Weird.

I did the push-ups of Armstrong Pull-up Program when I got out of bed this morning. It’s a nice way to start the day. I went in to the noon class today and it was packed with 20 people. Since class was so big we had to skip around during the movements, but it all worked out.

Warm-up

5 rounds

  • 1m Deep Squat Hold
  • 1m Mountain Climbers

I was stiffer than usual from the squat holds and 1 minute is a long time to do mountain climbers in a row, so I had to take 2-3 short breaks for them each round.

WOD

50 of each

  • DUs
  • Burpees
  • MB Snatches (20#)
  • Push Presses (30# DBs)
  • Wall Balls (20#)
  • K2E
  • Walking Lunges
  • KBS (53#)
  • Jumping Pull-ups
  • Box Jumps (24″)

It was ordered different on the board, but this is the order I ended up doing. I finished in 32:01. Most people did tuck jumps, but I was able to string together a few DUs before we started, so I went with DUs and completed them in 4 sets. I think I need to start practicing them again.

Later tonight I’ll do the nightly pull-ups and then it’s 2 days off from Armstrong Pull-ups. Tomorrow will also be a day off from CrossFit, which I’m really looking forward to. I will get out and walk 18 holes of golf.

Update: I just couldn’t stand sitting around later in the evening even though I went out and walked 9 holes of golf after lunch. I had to lace up the shoes and go out for a run, so I did a 5 minute warm-up, Tabata sprints, and a 5 minute cool down. In 14:14 I covered a total of 1.73 miles.

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.

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