2014 – Page 3 – Nick Momrik's Fitness Logs

Shitty Combo

My last full day in Long Beach. Will likely still get to workout tomorrow since my flight leaves at 1 in the afternoon. Looking forward to getting home and sleeping in a bed! Over a week away is too long.

Warm-up

3 Rounds
- 30s Handstand Hold (Nose and toes)
- 30s Rest
- 30s L-Hang
- 30 Rest
Empty bar clean progressions
3 Hang Cleans (95#)
3 Hang Cleans (135#)
3 Hang Cleans (155#)

Weightlifting

10:00 EMOM

3 Hang Cleans (175#)

Feel like I’m getting under the bar faster. This really got me sweating. Did 5×45# and 5×65# shoulder press to warm up my upper body for the thrusters.

Conditioning

8:00 AMRAP
3-6-9-12…

Thruster (100/65#)
Burpee over the bar

One of the worst combinations in CrossFit. I finished the round of 15 and got 5 more thrusters.

Double A

Still out in Long Beach. Much needed rest day yesterday for my shoulders. Back to CrossFit Intersect this morning.

Warm-up

PVC Warm-up (pass-thrus, around the worlds, good mornings, back squat, OHS)
10 Good Mornings (45#)

Strength

OHS

10×45#
3×95#
3×135#
3×155#
3×175#
2×195#

Lost stability on the way up with the 3rd rep at 195 pounds. One of the coaches pointed out that I get really loose on my left shoulder. Tried to focus on it.

Conditioning

They always do a benchmark workout on Monday. I guess I’m lucky and am in down when it’s a double feature.

“Amanda”
9-7-5

Muscle-ups
Snatches (Full, 135/95#)

*10:00 cap

First time doing “Amanda” for me. I’ve wanted to give her a shot for a while now. I fell through the rings right off the bat on the first rep. What the fuck! You should have seen the faces on the coaches. Knocked out 3 sets of 3 after that. I don’t remember if I started out with a set of 2 or 3 for the 7 or if it was all singles. I did do a set of 2 to start the 5 and then 3 singles. All snatches were singles. I had 4 snatches left when the time ran out. I should have just finished and taken less rest time for “Annie”. I’ll finish next time I do it!

Rest 5:00

“Annie”
50-40-30-20-10

Double Unders
Sit-ups

Just did “Annie” a couple of weeks ago but she is an easy one to repeat. Didn’t have feet anchored and used my travel rope. Had a couple of DU misses. Finished in 7:19.

Did a little shoulder and hip mobility after.

Schedule Change

I was planning to go to the 8am open gym and then to play some beach volleyball, but they changed the schedule starting this weekend. So I went to the 9am barbell class and then stayed for CrossFit right after.

Warm-up

Straight-arm Plank
5 Push-ups
Arm Circles
Shoulder opener up against wall
10 BTN Shoulder Press (45#)
10 Push Press (45#)
5 Shoulder Press (45#)
5 Explosive Push Press (45#)

Push Press

3×95#
3×135#
2x3x165#
2x3x175#
3×185#
2×200#
2×215#
1×225#
1×230#
1×240# (PR)

BOOM! Another PR this week. Happy ThanksGAINing!

Snatch High Pulls

3×95#
3×135#
3×155#
3×175#
3×195#
3×215#

Hadn’t done those in forever.

Then right into the 10am class.

Warm-up

Jog
Dynamic Warm-up (Zombie Kicks, High Knees, Butt Kicks, Side Shuffle, Carioca
Partner Shuttle Sprints
Jog
Stretch

We split up into teams of 3.

5:00 AMRAP
1-2-3-4…

Deadlifts (143#)
HSPU

First person did the round of 1s, then the next person did the round of 2s, and so on. You could start a movement when the person in front of you finished their reps. Deadlifts had to all be unbroken. Pretty easy deadlifts for me. I went 3rd so did the rounds of 3-6-9-12. The girl behind me got through 13+5 and the other guy was on his 14 deadlifts.

7:00 AMRAP
Relay style, so one person does an entire round before the next person goes.

7 T2B
6 Thrusters (45#)
5 Plate Snatches (45#)

I went first and finished 3 rounds. The guy behind me got through the toes to bar and deadlifts before time ran out. Pretty easy for me. I actually think I would have finished more rounds doing it all alone.

Go For 40

Holy shit did I go into a food coma yesterday. Went to CrossFit Intersect at 8:30am to try to burn off some of those calories.

Warm-up

400m Row
Empty Bar
- 15 Back Squats
- 10 Good Mornings
- 10 Clean Shrugs
- 10 Muscle Cleans
- 5 Squat Cleans
- 10 Snatch High Pulls
- 10 Muscles Snatches
- 5 Squat Snatches

40:00 Running Clock

All we had out before starting the clock was our barbell.

Beginning @ 0:00…
- 30 Burpees (1:28)
- 3RM Hang Squat Clean
  - 3×135#
  - 3×185#
  - 3×205#
  - 2×225# – Lost grip on 3rd rep during the pull 😦
Beginning @ 10:00…
- 30 Burpees (1:38)
- 3RM UB Hang Squat Snatch
  - 3×95#
  - 3×135#
  - 3×155#
Beginning @ 20:00…
- 30 Burpees (1:32)
- 1RM Thruster
  - 155#
  - 185#
  - 215#
  - 235#
  - 245# (PR)
Beginning @ 30:00…
- 10:00 AMRAP of “Cindy” (9 + 24)
  - 5 Pull-ups
  - 10 Push-ups
  - 15 Air Squats

This workout was different from anything I’ve done before. It was really fun trying to figure out how to attack the lifts after the burpees and how much rest to take.

Played a little beach volleyball after.

LBC Thanksgiving

I think it’s time for a “rest” day and to enjoy an insane amount of food. Going to a big Thanksgiving breakfast/dinner buffet at noon with my brother.

Couldn’t help myself though and knocked out a few quick things when I woke up.

50 Hand Release Push-ups

Had 30 in the first minute by doing sets of 5. Pretty slow from there though. Finished in 2:16, which is 11 seconds better than I did in August.

50 V-ups

I was laying on the air mattress, which may have helped with these. Took me 1:27.

50 Squat Jumps

Pretty quick in 57 seconds.

I think I earned myself extra dessert!

2014-thanksgiving-buffet

18 Long Months

drink-coffee-work-out Early to bed again. Just so tired with the time difference here. Went to the 8:30am class at CrossFit Intersect again.

Warm-up

5 Rounds

1:00 DU
1:00 7-10 T2B

I was doing 3 sets of 20 double unders every minute, unless I missed twice in a set, which only happened once. So I totaled 289 dubs. I did 10 unbroken toes to bars every round.

Strength

Strict Press

As a guide they suggested 5-5-3-3-3-2-2-1RM.

5×45#
5×95#
3×115#
3×125#
3×135#
2×150#
2×160#
1×170# (PR)
1×175# (PR)

Finally! After a year and a half I get a 10# PR. So happy!!

Conditioning

5 – 1:00 Rounds

150m Row
Max Burpees

I’m not sure if we were supposed to keep a cumulative count of the rowing meters or get 150m every round. I did the latter and ended up with 816m on my erg. Didn’t bother strapping in after the initial round since it would waste too much time for such a short distance. Did 36 burpees.

5:00 Rest

5 – 1:00 Rounds

100m Run
Max American KBS (53#)

Had to deal with a little traffic a few times. Managed 56 swings.

Really fun workout from top to bottom. The metcons were really interesting because they were working a lot different muscles and you could still push on each piece.

In the afternoon I knocked out a max set of push-ups while sitting around. Got 54 which is a 2 rep PR. Talk about an arm pump after that! Did another set of 40 maybe 20 minutes later.

The LBC

Made it to Long Beach last night. Spending 9 nights out here to visit my brother. Went to CrossFit Intersect this morning for the 8:30am class. Love this weather! My brother is less than a mile away so it was nice to walk there.

Warm-up

800m Run
2:00 Rest
800m Run
Burgener Warm-up (45#)
2x 2 Hang Cleans + 1 Push Jerk (95#)
2x 2 Hang Cleans + 1 Push Jerk (135#)
2 Hang Cleans + 1 Push Jerk (165#)

Haven’t run in over a month. The route is between 700-750m according to gmap-pedometer.com, but felt good to get the legs moving under me.

Weightlifting

8:00 EMOM

2 Hang Cleans + 1 Push Jerk (185#)

Felt really good!

Conditioning

10-9-8-7-6-5-4-3-2-1

Deadlifts (225#)
C2B Pull-ups

All deadlifts unbroken and set of 10 pull-ups unbroken. Every other set of pull-ups broken into 2 sets until the set of 3. I had to switch to kipping in the round of 5 or 4. Finished in 7:32.

Really good box. Probably the neatest one I’ve visited as far as the split of CrossFit, lounge, weightlifting, locker, and conditioning areas. Not charging me a drop-in either, which is awesome! All I have to do is leave some reviews online. 🙂

Be Patient

Flight leaves for Long Beach at 1:30, so plenty of time to get in a morning session.

Shoulder Press

5×45#
5×95#
3×115#
3×135#
9x3x145#

I don’t know why this was so hard today. Shoulders must be tired from the muscle-up yesterday.

Front Squat

10x20kg
5x70kg
4x90kg
3x100kg
2x110kg
2x120kg
2x127kg
2x131kg
2x135kg
1x137kg
1x140kg
1x143kg (PR)

Finally a front squat PR! First one in over a year. Been a long road back with the back, but the patience has paid off. That’s somewhere between 315 and 316 pounds, besting my 310. Back was starting to round, so I didn’t want to push for more.

Going to Miss Sundays

Love my Sunday workouts, but probably won’t be home for the next three weeks. 😦

Warm-up

1,000m Row (4:21)
Bottom Squat Hold
Stretching

Gymnastics

10:00 EMOM

3 MU

Felt really good today! Maybe because it was the first thing and I was so fresh. I started working more on the push away at the top while finishing the dip. I think it helped generate more momentum. No real risk of missing any reps today.

Explosive Training

10:00 EMOM

Odds: 3 TnG C&J (155# for 3 rounds, 165# for 2)
Evens: 3 Box Jumps (38″)

Repping out those weights was tougher than I expected. The box jumps weren’t really that hard.

10 Rounds

10 Plyo Lunges
8 Skater Jumps
6 V-ups

Pretty quick one and not that hard. Took me 6:01.

2:00 Burpees
4:00 Rest
2:00 Burpees

I got 40 and 39.

2014-11-23-crew

Michigan Jerks

Went to Mockingjay Part 1 on Thursday night so didn’t get much sleep. Needed that full rest day yesterday and got a massage too. Ended up going to be before 9pm, which never happens. Hell, being in bed by 10 in extremely rare.

Warm-up

1,000m Row (4:26)
Bottom Squat Hold
Jerk Footwork Drill

Weightlifting

Split Jerks

5x20kg
5x40kg
3x50kg
3x60kg
3x70kg
3x80kg
3x85kg
3x90kg
3x93kg

2014-11-22-michigan-jerk

2 Clean + 1 Split Jerk (Blocks below the knee)

50kg
60kg
70kg
80kg
90kg
100kg

Feeling more and more comfortable with the jerks. Slowly adding more weight. Trying to work on dropping under the cleans faster too.

Strength

Front Squat

5×135#
5×185#
5×215#
5×235#
5×255#
5×265#

Conditioning

2,500m Row

Nothing crazy. Wanted to get the heart rate up for a bit and keep the pace under 2:00/500m. Finished in 9:51.2.