Lots of Legs

Yesterday I walked 18 holes of golf. It’s already getting easier on the legs. I’m still feeling at least a couple very short back twinges during a round and they usually aren’t during swings. Happens when I’m standing around, lining up a putt, or pulling a club out of the bag. Not pleasant. I also did a 45 minute ROMWOD last night.

In to the gym at 9 this morning for some lifting.


  • Crossover Symmetry Activation
  • 2 Sets
    • 5s of StrongFit Tricep & Bicep Openers (10#)
    • 10 Reverse Hypers (210#)

Spilled my damn shaker all over the floor so took me longer than expected to get lifting.


  • 5 Muscle clean
  • 5 Shoulder press
  • 5 OHS (close grip)
  • 5 Front squat

Did 2 sets through the complex with 20kg and 30kg.

  • 5 Squat clean
  • 5 Push press

Did 2 sets through with 40kg and 50kg.

Clean & Jerk

  • 3x60kg
  • 3×70
  • 3×80
  • 2×90
  • 100
  • 110
  • 115
  • 120

All squats and split jerks. Haven’t lifted either heavy in quite some time so the weights felt heavier than they should.

Skipped out on the class warm-up and didn’t need to hit any extra front squats.


10:00 EMOM (alt)

  • 5 Front Squats (185#)
  • 10 Cal Row


Partnered up with Bryan.

  • 2:00 AMRAP Push Press (135#)
  • 2:00 AMRAP Squat Cleans (185#)
  • 2:00 AMRAP Burpees
  • 5:00 AMRAP Wall Balls (30#, 10′)

We used the jerk blocks for the push presses and alternated every 3 reps to get through 45 total. All singles on the cleans for 20 total reps. Five burpees at a time for 35 total. Then sets of 10 wall balls for 123.

E2M – 6 Sets

  • 70m Sprint

Took it easy on the first, pushed for 3, and then slowed it down for the final 2.

Did Crossover Symmetry Iron Scap before heading home.

Headed out for a run in the afternoon in between watching some Regional action. Went 3.05 miles in 30:11 and had negative splits each mile. Getting easier and easier each time I lace ’em up. Average HR of 135 and max of 149.

Will get in ROMWOD and maybe even a double dose since I put in a lot of volume on the legs today.

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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