December 2019 – Nick Momrik's Fitness Logs

60 Strict

My back is feeling pretty good, but my legs and ass are getting sore. Out in the garage around 10:30.

Intervals

4 Rounds

4:30 Airdyne
4:30 Rest

I tried to average around 85 PRM, doing 169, 169, 166, and 169 calories and 3.04, 3.02, 3.01, and 3.04 km.

Back in the garage around 4pm.

Conditioning

30:00 EMOM (40s of work)

Strict Pull-ups
Double Unders
HS Hold
Step-ups (20″)
Ski

I did 5×2 pull-ups, about 55 dubs, the full handstand hold, 5-5-3-3 step-ups, and 10 calories on the Ski Erg. Got shitty after about three rounds. Felt good about the consistency though, especially being able to do 60 strict pull-ups.

Midline

4 Rounds

40 Hollow Flutter Kicks
30 Plank Jumps
20 Alternating V-ups

After the first round I did 20-10 plank jumps and 10-10 on the V-ups. Finished in 7:15.

I may rest tomorrow.

Hellasoreus

Through the night Friday and yesterday morning my back was pretty bad. Was feeling much better after doing nothing all day and taking a nap. Then had the gym’s Christmas party last night. This morning I’m moving around so much better. My WHOOP recovery score is somehow on a 6 day green streak. Out in the garage at 12:30 with Brandi and Ashley.

Warm-up

6:00 Airdyne (3.01 km – 119 cals)
10 Bench Press (45#)
5 Bench Press (95#)

Strength

100 Bench Press (135#)

I did sets of five about every 22-23 seconds through 80, when I had to switch to sets of three until finishing with a final set of five. Final time of 8:30, which is 13 seconds better than July of 2017.

Conditioning

4 Rounds

50 Lunges
40 Air Squats
30 Plyo Lunges
20 Squat Jumps

Before the first round was done I thought about downgrading to three rounds, but I hung in there and knew I could still keep a decent pace once I got through the second round. I did all sets of 10 for the plyo lunges which were the worst burn by far and tried to keep moving with the other movements, only really stopping to adjust my knee sleeves. Finished the first round in just under 5:00 and a total time of 20:57, so I didn’t slow down much. If actually felt really good to get a bunch of movement in my back. Our legs and asses will be hella sore for the next couple of days!

Here We Go Again

My back was a little tight from yesterday’s workout. I went over and helped clean up at the new gym location, took a little nap, and then was out in the garage at 4pm.

Warm-up

4:00 Airdyne

Did 72 calories and 1.93 km.

Accessory

4 Sets

5 Strict C2B Chin-ups
8/8 Kroc Rows (70#)
1:30 Rest

Strength

Front Squat

10×45#
6×95
6×135
1×165

Tweaked my fucking back! Ugghhh. 😡 😡

Conditioning

7:00 AMRAP

3-6-9… Bench Press (135#)
30 Double Unders

Had this written for 95 pound push presses, but switched it for me. Glad I was still able to jump. I went unbroken through 9, then 7-5, 8-7, and 6-6-6. Only missed one dub I think. Finished the 18 presses and then 10 dubs.

Midline

8 Sets

10s RKC Plank
20s Rest

I’m going to try to do some extra work on my back tonight and hopefully will wake up with it being a minor tweak, even though it feels like one of the more significant ones.

40!!

I took a couple of rest days and ate everything! Got up this morning and drove home. Was out in the garage around 4pm.

Today is my 40th, so I came up with this gem of a workout.

Conditioning

40:00 AMRAP

40 cal Row
40 Russian KBS (70/53#)
40 Deadlifts (115/80#)
40 cal Ski
40 Box Jumps (24/20″)
40 Hand Release Push-ups

This went by faster than I expected, but I should have realized how much of a low back pump it would be. Got through 2+151.

Midline

Side Plank

3x 20/20s w/ 10s Rests
1:00 Rest
2x 20/20s w/ 10s Rests
1:00 Rest
1x 20/20s w/ 10s Rests

2 Sets

10 Pallof Presses + 10 Rotations (per side)

Used the small blue band which was much harder.

4 Sets

30s/30s Side Bends (53#)
30s Hollow Hold
1:00 Rest

The Final Workout

Got the stitches out of my head this morning and then went to the 9am class.

Warm-up

2:00 Echo Bike (22 cals)
3 Rounds
- 10 PVC Passes
- 5 Air Squats
- 10/10 Leg Swings
- World’s Greatest Stretch

Strength

Back Squat

10×45#
6×135
3×185
2×215
2×235
2×255
2×275

I had no interest in the 20 rep Super Squats since I missed the previous two weeks of it and my back has been solid. It’s been more than 2.5 years since I had that much on my back. Thought about going up again, but that last set felt like a struggle, so I’ll take it and be happy with slow progress.

Conditioning

15:00 AMRAP

7 cal Echo/Assault Bike
10 T2B
2 Squat Cleans

** Start at 50% and increase 5% of 1RM every two rounds.

With the machines in the other room there is so much wasted time walking back and forth. I did 5-5 toes to bars every round and did all of my cleans unbroken, which felt great! Weights I used were 135-150-165-180 and I got through eight rounds, the bike, and two T2B. Would have liked to go at 195 next.

I stuck around to row with Molly.

Endurance

5 Rounds

1,000m Row
1:1 Rest

Since I had just done class I didn’t push to set any records on the rower. Just wanted to keep it under 1:50/500m. Mission accomplished and even with negative splits. My times were 3:38, 3:37.9, 3:37.6, 3:37.1, and 3:36.8.

This was my last time working out in this location! The new location is schedule to open up on January 3rd, so will be doing a lot of garage workouts over the next week or so.

Heading up north for a few days and going to take two full rest days!

The End

Today was our last Super Sunday at this location! I’ve been programming Sunday workouts for 5.5 years there. My calves are still a little sore, but otherwise feeling pretty good. A bit tired from being up late for Star Wars.

Warm-up

5:00 Echo Bike (50 cals)
30 PVC Passes

Strength

Shoulder Press

10×45#
6×95
3×125
2×145
1×165
1×175
1×185 (PR match)
1×190 (PR)

I thought it would be a good time to also test out my shoulder press after all of the bench press cycles, even though I had done virtually zero dedicated should press work all year. I did 180 on August 30th and my all-time best was 185 on July 22, 2017. Pumped to get the PR with no focus on increasing this lift.

Conditioning

Christmas Couplets

@ 0:00 – 3 Rounds
- 3 MU / 6 C2B / 9 Pull-ups
- 6 Power Snatches (95/65#)
@ 10:00 – 5-10-15
- Back Squats (135/95#)
- Bar-facing Burpees
@ 20:00 – 15-10-5
- Deadlifts (205/135#)
- Ring Push-ups / Push-ups
@ 30:00 – 3 Rounds
- 10 T2B
- 100 DU

This came up in my Facebook memories from 2014 and I had called it Christmas Couplets back when the gym was CrossFit Intuition. It looked like a fun one to retest five years later. My previous times were 3:28, 4:10, 1:53, and 7:19. I thought about increasing the number of muscle-ups since I failed 5-6 last time and I can crush that now, but decided to leave it as is for comparison and since I did 30 earlier this week. My times today were all improvements! 1:55, 3:55, 1:35, and 5:18. Just a little fitter. 🙂 Everything was unbroken except for the double unders which I broke on purpose. Did 40-30-30 the first two rounds, but tripped up once in the last round so it was 40-25-35.

Went over to the new location and helped for a few hours.

Trending Up

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.

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

100 Calorie Warm-up

My lats and upper abs are sore. Went to the 4pm class.

Warm-up

100 cal Echo Bike
4 Rounds
- 10 Jumping Jacks
- 10 PVC Passes
- 10 Air Squats
- 5 HR Push-ups
- Front Rack Stretch
3 Front Squats (45#)
3 Push Jerks (45#)
3 Front Squats (45#)
3 Push Jerks (45#)
3 Front Squats (95#)
3 Push Jerks (95#)

I was there early so jumped on the bike before class.

Conditioning

15:00 EMOM

5 Burpees over the Bar
3 Front Squats (135#)
3 Push Jerks (135#)

The Rx weight was 155, but I was having none of that. By using 135 I was able to keep a consistent pace with burpees and the barbell, getting over 30 seconds of rest every round. After 5 or 6 rounds I realized I could just go right from the third front squat into the jerk like I would with a C&J. Duh!

Accessory

5 Rounds

15s Hollow Hold
15s Rest
15s Hollow Hold
15s Rest
1:00 Russian KB Swings (70#)

This was programmed as an alternating EMOM, but there is no way I can hold a one minute hollow five times. I broke it up and maximized a full minute with the kettlebell. I took a quick breather after 20 reps every round and did 33-32-32-32-33 reps for 162 total.

Triple Five

Went to the gym in the afternoon with Molly before classes started.

Warm-up

5:00 Echo Bike (50 cals)
30 PVC Passes
Bottom Squat Hold
Ring Kip Swings

Gymnastics

30 Muscle-ups

In January I did 3 reps every 45 seconds for a time of 6:55, so today I went every 40 seconds. Then I went 5-10 seconds early on my last two sets so I could break six minutes. Finished in 5:55 for a sweet PR. I wasn’t in danger of missing and felt good, so I can cut that down next time.

Accessory

6 Sets

5 Weighted Ring Pull-ups (4×35, 2×26#)
8/8 Kroc Rows (28kg)
1:30 Rest

Strict ring pull-ups suck after muscle-ups and weighted ones are even worse!

3 Sets

8 Pendlay Rows (supinated, 115-135-145#)
1:30 Rest

These actually felt pretty good.

Midline

4 Sets

6 Strict T2B
20 Alternating V-ups
45s Rest

It’s always weird going for that first strict toes to bar, trying to remember how to sequence it. This was absolutely fucking terrible!!! I had to break v-ups in round two and then do three sets in rounds three and four!

Gymnastics

Molly tried to help me out with handstand walking and we found some things to focus on:

Keep a neutral head position
Look with eyes (to help with head position)
Turn hands out
Push through shoulders
Bend knees forward to get weight going that way

Push for the W

My quads are pretty damn sore from Sunday. Went to the 4pm class.

Warm-up

2:00 Row (40 cal)
2 Rounds
- 10 PVC Passes
- 5 Kip Swings
- 10 Air Squats
- 5 Shoulder Press (45#)
Push Press
- 10×75#
- 5×95

Conditioning

5 Rounds

10 Push Presses (115-125-145-165-175#)
10 T2B
15 cal Echo Bike
1:30 Rest

My rounds were 1:33, 1:40, 1:45, 2:07, and 1:48 to finish at 14:53. I phoned it on in the 4th bike knowing I needed to save some energy for the final round of presses. I was able to do the first 4 rounds with quick TnG reps. In the final round I had to start pausing and reset after the 7th rep. It got tough! All toes to bars were unbroken and without wearing grips. I was planning on going up 10 pounds every round to finish with 155, but then I saw Weston jump to 135 on the 2nd set so I had to catch up and push for the W.

EMOM: 5 Pike HSPU (feet on 30″ box, thick mat for hands and head)
150 H2H Russian KB Swings (53#)

This was programmed to be five handstand push-ups every minute and 150 American swings with 53 pounds. I have a bunch of stitches in the top of my head, so real HSPU were out of the question. I turned this into a 6 round workout of 5 and 25, which had me finish at 5:51.