Repeat of 2 & 2

Still coughing, but I picked up the inhaler this afternoon, so hopefully it goes away soon. My WHOOP recovery was only 32% this morning, but I feel pretty good and am planning to golf the next two days. Out in the garage during lunch.

Year of the Engine – Rocket Race

8 Rounds

  • 2:00 Row
  • 2:00 Rest

I did these same intervals on June 29th with an average pace of 1:42.8/500m, so today I was shooting for 1:42. Got 588-588-589-588-588-588-588-588 meters, which is 36 more overall than last time.

2019-09-04-row

img_3355

Went to the 4pm class.

Warm-up

  • 400m Row
  • 3 Rounds
    • 5 Good Mornings
    • 5 Kip Swings
    • 5 Air Squats

Conditioning

E3M – 10 Rounds

  • 10 cal Echo Bike
  • 10 cal Row
  • 10 T2B
  • 3 Deadlifts (4×185, 4×225, 2×245)

The bike got a little slower over time. Could really feel the leg fatigue from the last few days. Wore my Bear KompleX grips and kept the toes-to-bars all unbroken. The deadlifts got heavy and I didn’t wear a belt. Did them all with a neutral grip too, which I’ve been doing a lot of since I haven’t been going heavy.

Midline

4 Sets

  • 50 Russian Twists (35# KB)

The end of set 3 and about half way through 4 really started to slow.

My body is ready for the “rest” 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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