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Yesterday my calves started to feel sore in the morning, with my lats and upper abs still sore. Everything is still sore today. After nearly an entire week in the yellow, my recovery has been steadily going up.

2019-12-21-recovery.jpg

Went to the gym for the 9am class.

Warm-up

  • 20 cal Echo Bike
  • Bottom Squat Hold
  • 10 Good Mornings (45#)
  • 5 C&J (45#)
  • 3 C&J (95#)
  • 3 C&J (135#)

Conditioning

Partner Workout

  • 2 Mile Assault Bike
  • 30 C&J (135#)
  • 2000m Row
  • 30 C&J (155#)
  • 2000m Row
  • 30 C&J (185#)

I paired up with Chris who used his own bar and loading. We swapped out on the bike every half a mile and it was programmed to swap every 200 meters on the rower. Instead of running outside in the cold for two miles we did the rower for the third set, which is easier than the bike, but took at almost 50% longer. The scaling between the three modalities didn’t really make sense in this workout because the time domains are extremely different. On the barbell we swapped every five reps for the first two weights and then every three for the final. I was unbroken with 135, 3-1-1 with 155, and 1-1-1 with 185. It felt good and I was able to pick the bar right back up for all of my quick singles. I wore my belt for 155 and 185. We finished in 28:01. This kind of workout is my jam.

Midline

I stayed after class and did some stability work for my back since I’ve been skipping it all week.

2 Sets

  • 10 Curl-ups (3s pause)

2 Sets

  • 10/10 Bird Dogs + 10 second hold

8 Sets (Reverse Tabata)

  • 10s RKC Plank
  • 20s Rest

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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