September 2018 – Nick Momrik's Fitness Logs

Off to Orlando

Out in the garage by 10am.

Active Life – Bulletproof Shoulders 18

Warm-up

10 Push-up Shoulder Tap
10 PVC Pass Throughs

3 Sets (each arm)

10 Single Arm High Pull (35#)
45s Rest

These have improved a lot.

3 Sets

30s Wall-facing Handstand Hold
30 Rest

Had to accumulate 90s so this worked well.

Strength

Back squat

10×45#
6×95
6×135
3×165
3×195
3×215
3x3x235

Still squatting off jerk blocks. Increased 15# from what I did a few weeks ago for 5×3. Planned to do five sets again today, but it was feeling especially heavy, so played it safe.

Conditioning

Warmed up my C&J with 5×45#, 5×95, and 3×135.

12:00 AMRAP

75 Double Unders
10 C&J (155#)
75 Double Unders
20 T2B

Right off the bat I decided to go with 3×25 for my double unders in an attempt to keep my heart rate down. I missed twice in the 4th time through dubs and then twice again in the 5th time through at the end when I tried to get through unbroken since the clock was running out.

Those clean and jerks felt heavy right away! Not sure what’s up with my body this morning. I did all singles there and those by far took the longest. For the toes to bars I was able to do 4×5 both times through. Finished 2+65.

I’m glad I had time to get in a workout today. Time to pack and head to the airport!

Fall is Here

Walked 18 holes yesterday. Went to the 4pm class.

Warm-up

2 Rounds

300m Row
15 Push-ups
5 Rope Pulls

Conditioning

E5M – 4 Rounds

500m Row
25 Hand Release Push-ups
3 Rope Climbs (13′)

I pulled 1:45.4, 1:45.3, 1:45.3, and 1:44.8 (?) paces on the rows and did all of my push-ups in sets of 5, with progressively longer rests between sets. On the first two rounds I did the rope climbs back-to-back-to-back, but then for the final two rounds Brandi was ready to jump in after my second climb and I needed a breather. My round times were 3:05, 3:22, 3:45, and 4:03.

I was thinking the other day how it had been a few weeks since rope climbs came up. I’m really loving how much running and rowing there is in this Kryptonite affiliate programming. I don’t always like the cardio, but I’ve thought for years that the gyms I’ve been a been a member of don’t program enough monostructural work. Feels like it’s paying off.

Accessory

4 Sets

8 Seated Dumbbell Shoulder Press (40# DBs, 2-3s descent)
8 Two Handed Dumbbell Bent Over Row (40# DBs, 2-3s descent)
20 Hollow Rocks

I’m sure I wasn’t that slow on the descents, but much slower than normal.

Counting this as the 17th workout from the shoulders program, which would have been…

3 Rounds

5/5 Thoracic Rotation
5 Yoga Push-ups

3 Sets (each arm)

10 Single Arm Shoulder Press (50#)
1:00 Rest

Set the Shoulders

No issues with my back after feeling odd yesterday morning and then the deadlifts. Went to the 4pm class today.

Warm-up

400m Run
Line Drills

Conditioning

E4M – 5 Rounds

250m Row
200m Run

My times were 1:37, 1:39, 1:38, 1:35, and 1:36. For the first three rounds I was trying to keep a 1:35-1:40 pace on the rower and then I pushed it, trying to hold 1:35 or better for the final two. Had to gut out the second half of each run.

Midline

3 Rounds

30s/30s Side Plank
30s Handstand Hold
10 Strict Toes to Bar

I was using a higher bar for my first try on those T2B and it was rough going. I switched to my normal bar for the 2nd and 3rd round, which allows me to hit the ground with my toes more so I can set my shoulders and stop from swinging on the descent. I was able to do them in 5-3-2 for those 2 rounds.

Strict Disappearance

Walked 18 holes yesterday. Was getting sore, but I’m not sure if it was from the back squats on Saturday or the Sunday workout. Shoulders and lats are tight, my back is weird, and feeling my hamstrings. Went to the 4pm class.

Warm-up

200m Run
20 Hand Release Push-ups
200m Run
15 Good Mornings (PVC)
200m Run
10 Fat Bar Strict Pull-ups

Strength

Deadlift

10×45#
10×115
5×165
5×205
5×235
5x5x265

Wasn’t even sure I’d go to class today for deadlifts when I woke up this morning. My back turned out to be fine though. Looked at the chart and I had done 3×325 a few weeks ago, so I worked backwards from the estimated 1RM for that and got to 265 for today’s recommended 75%. Just think… it would be 385 if I went off my all-time max. I can’t even remember the last time I pulled that for a single.

Conditioning

Warmed up my bench press with 10×45#, 5×95, 5×135, and 5×165 in between some of my last sets of deadlifts since everyone else sped through and I used up the full 25 minutes. We had plenty of time.

10:00 EMOM (alt)

5 Bench Press (185#)
10 Strict Pull-ups

Really had no idea what to use for the bench press, but the 165 warm-up felt pretty good, so I added tens on the bar. The last 2 sets of these benches were tough but I did every round unbroken. The pull-ups disappeared quick! I did 4-3-3 for the first 2 rounds, then maybe 4-3-1-1-1, I don’t remember round 4 (4 and singles?), and all singles in round 5. Was breathing hard and soaked with sweat!

Active Life – Bulletproof Shoulders 17

Since I was already warm and due to time, I skipped the warm-up, which would have been…

3 Rounds

10/10 Single Arm RKB Swing
10/10 Single Arm Suitcase Deadlift

Then the workout was supposed to be a two arm Farmer Carry using what I had established for a 1RM 100m single arm carry. The heaviest kettlebell we have at the gym is a 40kg though, so I never really got to max out.

3 Rounds

90m Farmer Carry (32kg + 40kg)
Nerve Flossing – 10 palms down and palms up
45s Rest

Went 45 meters down, put the KBs down and turned around, which ended up swapping arms for the offset bells, then 45 meters back. Wasn’t as hard as I expected it to be.

Tiger!

Today is all about Tiger Woods, but went to open gym at noon.

Active Life – Bulletproof Shoulders 15

3 Rounds

5 Yoga Push-ups
10 Cuban Presses (PVC)

3 Sets (each arm)

75m Single Arm OH Carry (53# KB)
1:00 Rest

Conditioning

2 Rounds

25 MB Cleans (20#)
15 Ball-facing Burpees

Those medicine ball cleans were burning in the first round before I got through 20 reps. Jumping over the ball was interesting. I was trying not too, but it felt like cheating if your feet were apart because they didn’t have to go over the tallest part of the ball. Was able to pick up the pace for the second set of burpees and finished in 4:19.

Accessory

4 Sets

5 Pendlay Rows (135#)
6/6 Single Leg Deadlifts (135#)
7 Evil Wheels
8/8 Wood Choppers (40# DB)

This was some nasty work. The deadlifts got tough after not doing them for a while and those wood choppers were a lot harder than I expected.

Jerk Block Squats

Yesterday I played a quick 2.5 hour round of golf riding in a cart. Earlier this week I posted some thoughts about the CrossFit Games changes. Go check it out.

Out in the garage around 11. Had to fix one of the adjustable dumbbells first, which got bent when it tipped over last week.

Active Life – Bulletproof Shoulders 14

15:00 for quality

10 Pass Throughs
30s Double DB Overhead Hold (35# DBs)
60m Farmer Carry (53/50# KBs)
10 Push-up T

Got through 5 rounds. I thought I was going light for the overhead hold, but those were tough.

Strength

Back Squat

10×45#
5×95
5×135
5×165
5×185
5×195
5×205
5×215
5×225

My back felt weird in the 135 or 165 set and I got a little worried. Things loosened up and I concentrated on my positions. Those last sets felt heavy. What a difference 2 years makes. It’ll come back though if I keep slowly increasing the weight and/or reps each squat session.

I was squatting off the jerk blocks again. Not ideal. Last Sunday I did a bunch of work compressing the gym stuff and cutting down on reserved floor space to prep for parking two vehicles in the garage. Need to get that new rack up.

Conditioning

2.09 Mile Run

Feeling better with my running. Took 19:34. Still a long way to go.

2018-09-22-splits

Finishing up lunch and then I’ll mow the lawn before spending more time reorganizing the garage.

Cardio Thursday

If I had gone golfing we definitely would have been wet. Went to the 4pm class.

Warm-up

2 Rounds

Row (30s easy / 30s hard / 30s easy)
30 Double Unders
15 Push-ups
1:00/1:00 Calf Stretch

Was worried this many push-ups would affect the 125 coming up in the workout, but seemed fine.

Conditioning

25:00 EMOM (alt)

17 Calorie Row
25 Sit-ups
50 Double Unders
25 Push-ups
200m run

I scaled back the row calories from 20, which is a bit insane. Going in I thought I’d do 15, but felt good in the first round so went with 17 and was able to get it just fine each round. Excited I was able to keep a high pace on the rower, over 1,500 cal/hr almost the entire time and even over 1,600 quite a bit. After getting off the rower I had just enough time to walk over to my AbMat and sit down by the time the next minute started. Never missed a dub and went 10-10-5 for every set of push-ups. Even my runs felt good and I was able to sprint the last one.

I have a love/hate for these long cardio EMOMs. They can be brutal but seem to be doing a lot for my fitness and mental side.

Mobility

Quad smash with a kettlebell
Calf smash with a barbell

Hang On After Hangs

Thought about golfing today with the threat of rain tomorrow, but I really had a bunch of work to get done. If it does rain tomorrow I think I’ll hit the gym and try to golf on Friday. Went to the 4pm class today.

Warm-up

Dead Hang
Bottom Squat Hold
200m Run
15 Hand Release Push-ups
200m Run
15 Pass Throughs
200m Run
30s Handstand Hold

Strength

Shoulder Press

5×45#
5×75
5x5x105

Each rep was with a pause in the bottom so no bounce. Kept it light due to that and with all the push presses coming up.

Conditioning

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

Push Press (95#)
Burpee
Hang Power Clean (95#)

Scaled back from the prescribed 115 pounds because I knew I wouldn’t be able to go unbroken with that weight. I wanted to keep the intensity high. Even with the scale back, Michelle still whooped my ass with 75# and I never put the bar down between the cleans and the push presses or broke anything up. I did slow down on my burpees and tried to catch my breath there. Finished in 8:53. Would have been a good workout for bar-facing burpees.

Mobility

2 Sets

1:00/1:00 Banded Samson Stretch

Active Life – Bulletproof Shoulders 13

3 Sets (each arm)
- 8 Single Arm High Pull (35#)
- 45s Rest
75s Wall Facing Handstand Hold

Meant to get this in yesterday but got talking and forgot. That HS hold was shaky after all of the shoulder work. Glad it was only a single hold.

Five & Two

Walked 18 holes yesterday and was exhausted from the round taking 5 hours in the heat and humidity. Went to the 4pm class today.

Warm-up

Dead Hang
Bottom Squat Hold
400m Run
Line Drills
2 Sets
- 10 Kip Swings
- 10 PVC Passes

Conditioning

5 Rounds

500m Row
35 Air Squats
7 Bar Muscle-ups
1:30 Rest

I pulled just under 1:48 for the first 3 rounds. Then I was feeling some fatigue kick in so I went just over a 1:50 and finally 1:52. My air squats weren’t speedy, but I kept moving and got full range of motion on the top and bottom of each rep. Going in, I thought about trying for unbroken muscle-ups at least in the first set. I’ve done 6 on the bar but never even attempted 7. In that first round I got to 5 and felt like that was sufficient for surviving all 35 reps, which ranks up there with the most I’ve done in a day. I was able to do 5-2 every round. My round times were 3:36 – 3:46 – 3:52 – 3:53 – 4:05, so the clock was at 25:12 when I finished.

Mobility

2:00/2:00 Pigeon stretch on top of box

Damn my outer hips are really tight in this stretch!

2nd Fly High Paul WOD

Later this week will have been a year since our friend’s husband Paul passed so today we did the “Fly High Paul” WOD we came up with last year. Hot and humid again but not nearly as bad as last year.

Conditioning

36:00 Parter AMRAP

Parter A – Runs 400m (pace setter)
Parter B – Does AMRAP
- 4 Thrusters (115#)
- 5 Burpees
- 81 Jump Rope

** When switching, continue where your teammate left off in the AMRAP.

I worked with TJ and ran first. We decided not to keep track, but it seemed like we were pretty even with Andy and Jason, who got around 23 rounds. I finished up my last run at the end, which was probably my 7th or 8th one. I felt pretty good even on the runs today, which is unusual for something that long.