To D.C.

Legs are tired and my traps are sore to the touch. Out in the garage early afternoon before heading to the airport.


  • Crossover Symmetry Activation
  • Back Squats
    • 10×45#
    • 2x5x155#
  • Shoulder Press (after squat work)
    • 10×45#
    • 2x5x75#


E3M – 5 Sets

  • 5 Back Squat (53-63-73-78-83%)

My numbers were 195-235-275-295-315# today. Little grind but feeling good after the time away from heavy weights. Bar did not feel so good sitting on my sore traps.

E3M – 5 Sets

  • 5 Shoulder Press (53-63-73-78-83%)

Now these got rough for the final two sets. Glad I had the belt on to help protect from over-extending too much. Weights were 95-115-130-140-150#. Seems like that last set was a PR or a PR match, but I don’t have great records of multi-rep maxes.

Glad to have time to get in my strength work for the week so I don’t fall off what we have programmed at Intuition.


  • 30 GHD Sit-ups
  • 500m Ski Erg
  • 30 GHD Sit-ups
  • 500m Ski Erg
  • 30 GHD Sit-ups

Wanted to do 50-1000-50 but wasn’t confident the Ski Erg would stay on for me, so I adjusted. 30 reps on the GHD at a time was plenty! First set of 30 took exactly 1:00 but the other two rounds were much slower. My splits on the erg were 1:52.6 and 1:53.3. Finished everything in 9:03 and got my sit-ups done for the week. Now I’m of to D.C. for 10 days.

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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