Back in Phoenix

It was nice having a few days off while I drive out here to Phoenix. Yesterday I went for a hike and wore the 20# vest, which maybe wasn’t a great idea for my first hike of the year. I felt like I was going to keel over in the first 5 minutes, but only slowed down on the ascent to take drinks of water. Including the “hike” to and from the car, it ended up being 2.69 miles in 1:06:47, with over 1,000 feet of vertical climb. I also walked 18 holes of golf in the afternoon, so it was a great day!

This morning I got up and went in for the 9am class at CrossFit Full Strength. It was good to be back!


  • 400m Run
  • 3 Rounds
    • 20 Band Walks (each direction)
    • 10 Band Presses
    • 20 Alternating Prone Hitchhikers


10 Rounds

  • 10 Back Squats (135#)
  • 10 KBS (53#)
  • 10 Push-ups
  • 10 GHD Sit-ups

The Rx weights were body weight for the squats and 70# for the swings, but Emily said nobody in the earlier classes was anywhere near Rx. The weight for the back squats was pretty perfect because I had to start taking a rest after 5 or 6 reps in the later sets. Wouldn’t have wanted to go any heavier for the KBS either since I’m not used to American swings with us always doing Russian swings back in Saginaw. My GHD Sit-ups were slow! Finished in 21:19.

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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