A Pressing Rest Day

Still pretty sore in my lower body from Sunday and Monday. Upper abs are sore from the 210 sit-ups yesterday. Went out and walked 18 holes of golf this morning. As planned, no going in to Survival Fitness today for a WOD. I had to get in the strength work though, especially since my upper body is feeling fine.

Shoulder Press

At SF they called for a 5×5. I did the following in my garage, with about 2-3 minutes of rest between sets.

  • 10 @ 45#
  • 5 @ 85#
  • 5 @ 105#
  • 5 @ 115#
  • 5 @ 125#
  • 3 @ 135#
  • 4 @ 135#

I was very disappointed with what was supposed to be my last set, by only getting 3 reps at 135 pounds. So I took a breather and came back to do 4 quick reps.

Upright Row

The accessory work usually calls for Kroc rows, but I don’t have anything heavy enough for low reps. I could try to balance the bar in one hand and do them, but that doesn’t sound like fun. So I decided to do upright rows.

  • 10 @ 45#
  • 5 @ 85#
  • 5 @ 95#
  • 5 @ 105#
  • 2 @ 115#

Going in, I had no idea what I was capable of. The two reps at 115# were fucking ugly, but now I have something to go off of for next time.

Back to Survival Fitness tomorrow.

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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