Passing Train

Not a great night of sleep. Probably why HRV dropped into the warning zone today, unless that run really drained me yesterday, which I doubt since it was so slow. Makes 12 days in a row of 100+ though, so not quite sure why it’s in the orange zone. Out in the garage by 7:30. Warmed up with 600m Ski Erg (2:41).

Coffee Squats

Pause Back Squats (1s in the hole)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×225#
  • 5×255#
  • 5×275#
  • 5×295#

I put the belt on for 275 and 295. Had to grind out some reps on those last two sets but feeling strong.



  • GHD Sit-ups (to parallel)
  • Ski Erg (cals)

As soon as I dropped back on the first rep I knew I was not touching the ground today. My abs are still pretty fucking sore. Finished in 7:23. Tried to keep a pace of 1,000+ cal/hr on the erg.


5 Sets

  • 12 JM Press (45-55-55-65-65#)
  • 12 Incline DB Bench Press (60°, 40-45-50-50-50#)

Swapped the order today. It made that last set of bench almost hit failure, but the JM presses felt better that way. Maybe I’ll alternate every 2 weeks. Had to get in this work today instead of the normal Sunday morning routine because I’ll be coming back from Cleveland in the morning.

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.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s