Baby It

Yesterday I started doing all kinds of hip impingement corrective exercises and banded distractions. Seems to be helping. Hamstrings and quads are still pretty damn sore, so I’m hoping it’s just something minor causing the hip pain. One more day in the garage so I don’t aggravate the hip.


  • 3:00 Ski Erg (645m)
  • Crossover Symmetry Activation
  • Bench Press
    • 5×45#
    • 5×95
    • 5×135

Strength & Accessory

E3M – 5 Sets

  • 10 Bench Press (165#)
  • 10/10 Curls (alternating, 20# DB)

Wouldn’t have wanted to go any heavier on the bench.

E3M – 5 Sets

  • 10 Romanian Deadlift (135#)
  • 10 Pullovers (50# DB)

Can go heavier on the RDLs.

Conditioning – Ski Erg

  • 4x
    • 20s Sprint
    • 2:40 Rest
  • 5:00 Active Rest (after the last 2:40)
  • 4x
    • 20s Sprint
    • 2:40 Rest


I got this Anaerobic Alactic Endurance workout from an OPEX template. Took me a few rounds to find a rhythm on the Skier, especially trying to get the pace up as fast as possible. In the first 4 rounds I thought it was too easy, but by the last two it was starting to get harder to hold pace and take longer to recover. I walked around the garage during the active rest period. My meters were 107-111-114-114 and 115-116-115-114. Briefly got down to 1:20/500m a couple of times.

Finished up with Crossover Symmetry Iron Scap.


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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