November 2014 – Page 3 – Nick Momrik's Fitness Logs

So Much Oxygen

Traveled back from Estes Park, CO yesterday. Was great to get a solid night of sleep in my own bed. Made it in for the 10am class. Warmed up with a few minutes of jump rope and 3/3 Turkish Get-ups with a 30# DB.

10:00 EMOM

2 Turkish Get-ups (53# KB)

Partner Chipper

100 DU (50 each, can work at the same time)
150 American KBS (62#, Kevin used 53#)
100 Wall Balls (20#, 10′)
75 Push-ups
50 Ring Dips
100 DU (50 each, can work at the same time)

We finished in 15:59. Ring dips sucked! Wasn’t too bad of a workout, especially coming back down from elevation all week.

Altitude Angie

Still in Colorado. We went roller skating last night, which was awkward at first compared to roller blades, but got the hang of it. Could really feel different things getting stretching out, especially around the ankles. Also shot some hoops, where I dominated a game of HORSE. 🙂 Up to hit CrossFit Estes Park at 7am again.

Warm-up

400m Row (1:39)
15:00 Stretching & Mobility
4 Rounds NFT
- 10 American KBS (35#)
- 6 Wall Balls (20#, 10′)
- 2 Burpees
- 2 Good Mornings (PVC)

Conditioning

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

I did sets of 5 pull-ups until 80, then switched to triples and doubles. Finished them at 7:03, which is about 1:30 faster than I’ve done before. Was able to do 5 push-ups at a time until 40 or 45, then switched to 3s and 2s and finally 2s after 80. Split was 13:04. Sit-ups were slow, but no stopping. Clock was about 17:14 when I moved on to the squats. I can’t believe how much these burn! Finished at 20:40, which is a 2:02 PR and done at 1.5 miles above sea level!

Jumped on the rower for 500m (2:38) to help flush out my legs. Going for a hike in the mountains this afternoon.

Went on 3.46 mile hike in Rocky Mountain National Park (more pics) in the afternoon for about 2 hours. Beautiful!

Burpees up High

Up for the 7am at CrossFit Estes Park again. I did the programmed workout today.

Warm-up

3:00 Row (680m)
20:00 Mobility
7:00 AMRAP (no rush, just get warmed up)
- 10 Lunges
- 8 Ring Rows
- 6 Hollow Rocks

I did 5 rounds of the AMRAP going at a nice easy pace, not breaking a sweat.

Conditioning

21-15-9

Burpees
Box Jumps (24″)

Damn those burpees eat you up at altitude. Took me 4:59.

Accessory

Turkish Get-ups

3/3 26#
3/3 35#
3/3 40#
3/3 53#

Every time I do these I say I need to do them more often.

CrossFit Estes Park

I’m in Estes Park, CO for the week. Had a rest day yesterday while traveling, but was up and headed in to CrossFit Estes Park this morning at 7am for open gym. It’s 1.5 miles above sea level, so more training at altitude.

They seem to follow the main side programming most of the time, so it was “Fran” today. No thanks after doing it a week ago and being at altitude here. I did my own thing…

Warm-up

1,000m Row (4:23)

Strength

Back Squat

10×45#
5×135#
5×205#
5×245#
5×265#
5×285#

Not sure why I got up there in weight so fast. Felt good, but didn’t want to push it and risk tweaking the back again, especially as a guest.

Conditioning

5 Rounds

10 GHD Sit-ups
10 Box Jumps (24″)

Figured I’d better stick to something short as I get used to the lack of oxygen. Took me 5:17.

2,000m Row

Nice easy pace to do it in 9:04.

Full of Grace

Enjoyed the extra hour of sleep, even though I was in bed by 11. Feeling better about myself now that I’m waking up at a decent time again. Super Sunday at 11am.

Warm-up

1000m Row (4:21)
2×50 Band Pulls (red)
5×45# C&J
5×95# C&J

Benchmark Test

“Grace”

30 C&J (135#)

Last August I did a 3:03. Was hoping to get under 2:30 today. Did 10 unbroken and then all singles. Had 15 reps in at 1:00 and finished in 2:17, which is a 46 second PR! I attribute a lot of that to the Thruster Attack, but also to the combination of Kevin’s CFi programming and the extra work I do. I’ve been making huge progress the last few months.

Gymnastics

1/2 of “Tabata Something Else”

4 Tabata Pull-ups
4 Tabata Push-ups
4 Tabata Sit-ups
4 Tabata Air Squats

I did 43 pull-ups, 45 push-ups, 42 sit-ups, and 58 air squats for a total count of 188. Originally had planned on doing the full benchmark workout, but when several people showed up late to delay Grace I adjusted. At the end of the day it turned out to be a great call.

Strength

5 Sets

10 Good Mornings (95#)
4/4 Barbell Step-ups (95#, 20′)

Went right from the good mornings into the step-ups since the bar was already on our back. Nothing super heavy.

Monostructural Conditioning

250m Row
~3:00 Rest

I busted ass on the first one, seeing a new low of 1:15/500m on the pace at one point. Couldn’t keep up that pace for the remaining 3. Times were 40.4, 43.3, 43.5, and 43.8. Quads and ass were burning up at the end of those last two intervals.

Nowhere for any body part to escape today. Walked out feeling pretty beat.

All The Burpees

Was up late for the CFi Halloween party last night, but made it out to 989 CrossFit at 9am for a charity event to raise money for MS. It was 350 burpees and you could do it as a team. I went solo for a challenge.

My goal was to finish under 30:00. I figured I’d do 12 reps every minute and then rest until the next minute. I was slowly getting less and less rest time, but I kept at this for 20 rounds. Then I took the next minute off. Did 10 reps to get me to 250 so I could just count up to 100. Did 2 sets of 20, then a set of 12 I think, and not sure what next. I had to bust out the last 25 or 30 (it was a bit of a blur, but pretty sure I had 25 reps to go with 2:00 to make it) without stopping to reach my goal, but I did it! Finished at 29:45. It was a real mental battle for those last 100 reps. I kept negotiating with a quitter’s attitude, trying to convince myself that I’d be happy with 31 or 32 minutes. Glad I pushed through.

Drove back over to Saginaw and did some overhead squats with Kevin.

OHS

5X45#
5X75#
5X95#
5X115#
5X135#
5X155#
5×175#

I started out just outside of a jerk grip and used that up until I lost the third rep with 135#. Then I moved out a bit to finish the set and same for 155#. For 175# I was about half way between my jerk and snatch grips. That last set was rough to keep stable because my shoulders were pretty beat from the burpees.