The Light Bulb Moment

I was feeling good today. Pretty well recovered from 13.2. Went in at 3:15 for some Olympic lifting and then stayed for the WOD with the 4:15 class.


  • 500m Row
  • PVC Pass-thrus
  • A few empty bar clean progressions


We started out doing a complex:

  • Clean
  • Hang Clean
  • High Hang Clean

Everything was a full squat clean. I started off with 115# to loosen up and then went 145#, 155#, 165#, 175#, and finished at 195# due to Gayle’s push. The high hang cleans were really forcing me to get into a better full extension. For the first time I started to feel like I was coming out to meet the bar at the right time instead of it hitting so low, just above my knees. Gayle made this cool collage out of one of the videos during the complex and it proves I was finally getting some full extension!


Next, we moved on to doing doubles, with the goal of going EMOM for 10 minutes, but as we added weight, rest more often. Gayle told me to throw 205# on the bar to start. Ok, who am I to argue. She got me to full extension today which has never happened before. I was sticking to EMOM here and went 3 sets at 205#. Then I went up to 210# and stuck to EMOM for 3 sets there as well. Bumped it up to 215# for the next 3 sets and started to take 90s or 2 minutes of rest between sets because after 2 reps I was close to fainting a few times. You know you’re working hard when that happens!

On one of the reps at 215# I hit the best full extension I’ve ever had and the bar flew so high it caught me really off guard. For my last set, I took a little longer rest and went for broke at 230# which I recently did for a power clean, but have never attempted for a full squat clean and certainly never a double. I got it with an ugly 2nd rep, but fuck I was tired at this point. Gayle got a video of it too.

Now, let’s see if I can get this same feeling with snatches, which I really need it.

I skipped the class warm-up because I was pretty beat from those doubles.


18:00 AMRAP

  • 200m Row (or 200m Run if all rowers in use)
  • 15 American KBS (53# KB)
  • 10/10 Walking Lunges
  • 5 HSPU

I started out with a run, but then was able to row every round. Did everything unbroken and minimized my kip on the HSPU because it was only 5 at a time; they felt really good. Finished 7 full rounds and was getting on the rower as time ran out.

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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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