Nick Momrik

Quads Need Rest

My quads are really really sore and no rest for them with today’s metcon. Got my first dose of the COVID vaccine this morning, so my arm is getting a bit sore. It was almost 80° at 4pm when we took the bike to the back patio.

Conditioning

Partner workout

5×20/14 cal BikeErg (standing)
125 Synchro Air Squats

My quads were burning up in the second 10 calories of the last three rounds on the bike. I let Brandi go first, so then I had to get off the bike and get right in to the squats. So unpleasant! We started off with a set of 25 and then did five sets of 20. Finished in 14:27.

Arms & Midline

3 Sets

12 EZ Bar Skull Crushers (61#)
8/8 Static DB Curls (20# DBs)
8 Dumbbell Curls (20# DBs)
10/10 Side Bends (70# KB)

3 Sets

20 alt Underhand Dumbbell Bench Presses (35# DBs, bit of a cross body)
10 Reverse Barbell Curls (35-50-55#)
15 T2B

I didn’t wear grips and did the toes to bars unbroken each set

4 Sets

5/5 Bird Dogs (2s pause)
10 Superman
10 GHD Sit-ups (modified, sitting on MB)

Hopefully going golfing tomorrow if I feel ok after the vaccine. Definitely need the rest day and some walking would do my legs good.

Squatting a Snatch and Heavy Thrusters

No invitations yet for the Age-Group Online Qualifiers, but they did release the cutlines. For the Men’s 40-44 it’s 2,025th place and I’m ranked 1,941st. Quads are already getting sore from the squat jumps yesterday. Out in the garage at 4pm.

Warm-up

3:00 Row (757m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
10 Toe Touches (w/ mini band)
5 High Hang Muscle Snatches (45#)
5 OHS (45#)
5 High Hang Squat Snatches (45#)

I think it’s been over two years since I’ve done a squat snatch and probably almost that long for overhead squats. I was falling over with the empty bar in this warm-up!

Weightlifting

High Hang Squat Snatch + Hang Squat Snatch + Squat Snatch

The workout was take 12 minutes to do five complexes @ 65% of 1RM Snatch or a moderate weight. I did it twice with 75, then once at 95 and 115 before loading my working weight of 135 pounds. I wasn’t really thinking about the percentage until after my first set and then calculated 143 pounds off my all-time 220 max, so I was actually heavy for any recent lift I’ve done. Really started to feel better after the first two complexes with 135. Like riding a bike.

Conditioning

15-12-9

Thrusters (115#)
C2B Pull-ups

The actual Mayhem workout was 135# thrusters and strict weighted pull-ups with 50 pounds. Was always going to modify that, especially training for the AGOQ. It would be a good version to try some day, but not this day. I warmed up with 5 thrusters at each of 45 and 95 pounds.

In the workout I went 9-6, 7-5, 5-4 on my thrusters and wore a belt. Just making sure not to push it too hard or take too many risks as my back gets used to some of this stuff again. The lifts themselves actually felt ok, but just gassed me. Looking back at WHOOP, my heart rate wasn’t even that high, so I probably should have pushed more with shorter rests. I went 9-6, 7-5, 7-1-1 on the chest-to-bar pull-ups and was losing my butterfly in some of the later sets since I’m out of practice. Finished in 5:24.

Skill / Accessory

3 Sets

3 Handstand Kick-ups
10 Calf Raises (20# DBs)
40′ Tip Toe Farmer Carry (20# DBs)
10 Calf Raises (20# DBs)

Mayhem Daily

Yesterday was a rest day, but we went for a nice 3 mile walk in Rogers City. Drove back home this morning, took an hour nap, and worked out after 4pm.

Warm-up

Dead Hang
PVC Passes

Conditioning

27-24-21-18-15-12-9-6-3 Push-ups
20 Squat Jumps

Going to follow the Mayhem Daily WOD for awhile to try something new and ramp things up over these four weeks before the Age Group Online Qualifier. Went back through the archives to start with January 1 since they often skip a bunch of days and some of the workouts repeated within a month. Since this was a New Years workout it was designed for athletes to do from home. It sure was effective! I split my push-ups in two sets from the begging, so 14-13, 12-12, 11-10, 9-9, and 8-7. Then I went unbroken from 12 down. Once the push-up reps decreased it became all about the squats so I started pausing on the first 10-12 reps each time. Finished in 9:52.

Midline

4 Rounds

40s Sandbag Bear Hug Hold (100#)
20 DB Pull Through (50#)
40s Plank
20 Seated Leg Lifts

Not for time. Was a good combination though, especially the pull throughs right to a plank.

Accessory

2x30s Dead Hang Partner Push
2×30/30s Eagle Arms
2×30/30s Single Leg Balance Board

I Can (Butter)Fly

My shoulders and abs are kind of sore. Out in the garage at about 10:30.

Warm-up

5:00 SkiErg (1,039m)
2x30s Dead Hang Partner Push
10 Kip Swings

Midline

4 Sets

120′ Uneven Farmer Carry (70 & 45# KBs)
8 Evil Wheels
10/10 Banded Rotations & Holds (blue)

Conditioning

30:00 AMRAP (Partner)

40 Sumo KB Deadlifts (70#)
20 DB Push-up + 2 Rows (40# DBs)
40 DB Lunges (40# DBs)
30 C2B Pull-ups

Done with Brandi. We each alternated two sets of 10 deadlifts, then two sets of five of the push-up plus two rows complex. I did two times 10 lunges and B did two times 15 Russian swings. For the pull-ups we alternated each doing threes sets of five pull-ups. I wanted to challenge myself with the chest to bar after sucking in that Open workout. I started out with a regular kip in round one and felt comfortable with my head not hitting the ceiling, so I thought I’d try butterfly in round two and it felt good. Certainly easier to get my chest to the bar per rep because I can use my hips and legs more. Probably the best I’ve done butterfly chest-to-bar pull-ups ever and the first time I’ve done any in over a year. I did start losing some of my kip in last two rounds but never came off the bar through a set of five even with some resets. I started first and got through five full rounds, the deadlifts and 4 of the dumbbell complex. Really grippy workout.

So ready for a rest day tomorrow!!

Not Doing 1,000 Reps

My shoulders don’t feel too bad. Out in the garage at 4pm.

Warm-up

3:00 BikeErg (1,572m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Monster Squats
5 Muscle Cleans (45#)
5 Shoulder Presses (45#)
5 C&J (95#)
5 C&J (135#)
3 C&J (155#)

Weightlifting

10:00 EMOM

3 C&J (165#)

Did quick singles all the way.

Midline

2 Rounds

20 V-ups
20 Plank Knee to Elbow
20 Reverse Crunches
20/20 Side Plank Pulses
20 alt V-ups
20 Big Hollow Flutter Kicks (single leg raises)
20 Oblique Heel Touches
20 Russian Twists
20 Lying Leg Lifts

This series of movements comes from a DLB 1,000 rep ab challenge. That’s a silly number of reps and 200 was plenty to get a good core workout. Took me 4:20 for the first round and 9:11 for both.

Conditioning

2 Rounds

30 Box Jumps (24″)
30 Single DB Hang C&J (50#)

I stepped down every rep but switched the leading step down leg after 8, 16, and 23 reps. Almost took a spill on my very last box jump in round one and no repped myself on one jump in round two when I was falling backwards. I alternated arms every 5 reps on the dumbbell. Finished in 6:29.

Top Ten

I made it!

Not by much, but I made it (unofficially until I get my invite). Really happy with that, considering the shoulder injury I’d been dealing with for four months and the calf injury for a month. Going in to the Open I hadn’t done any kipping movements, handstand push-ups, or most overhead movements in four months and hadn’t jumped in a month. If I wasn’t worried about the volume and potential for re-injury I would have done 21.1 and 21.3-4 over again without a doubt. Intensity hadn’t been the best for the 6 weeks leading in either after Brandi tore her MCL and I was pretty much doing solo metcons. Now have four months to build things up before the age-group online qualifier though.

Open Results

21.3

Open: 29,913 / 100,502 (70.2%)
Masters 40-44: 2,830 / 14,495 (80.5%)

21.4

Open: 20,298 / 100,020 (79.7%)
Masters 40-44: 1,754 / 14,439 (87.9%)

Overall

Open: 24,777 / 118,860 (79.2%)
Masters 40-44: 1,937 / 17,114 (88.7%)

Note: for my purposes I always calculate on people who’s submitted a score, not registrations.

Was out in the garage after 4pm. This morning I was already starting to feel my shoulders from the double overhead holds yesterday.

Conditioning

20:00 BikeErg (10,267m)
10:00 TrueForm Run (1.68 km)
5:00 SkiErg (1,117m)

My back was weird in the early part of the bike, but seemed to loosen up. My legs felt heavy on the run and I could feel my hamstrings having to work. Then a couple minutes in to the ski my back was really tightening up so I decided to cut back to five minutes instead of the ten I had planned. Good thing because over the last two minutes my triceps were starting to give out anyway.

Shoulders on Fire

Warm-up

16 PVC passes
10 DB Bench Press (35#)
10 DB Fly (20#)

Chest

3 Sets

10 DB Bench Press (60# DBs)
10 DB Fly (35# DBs)
MAX Plate Press (35#)

This added up quick. Got 20-20-10 for the plate presses.

3 Sets

20 Band Chest Fly (reds)
10 Batwing Fly (12-15-15# DBs)

Conditioning

20:00 EMOM (alt)

40s Sandbag Bearhug Hold (100#)
15 Burpees
40s Double DB Overhead Hold (35# DBs)
60 Double Unders

Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!

Midline

4 Rounds

40 OH Hollow Flutter Kicks (20# KB)
30 Reverse Crunch
20 Russian Twists (45# plate)
10 PVC Sit-ups

This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.

Step-up Variations

Sweating bullets watching the Masters leaderboard. It’s going to be down to the wire to see if I can hold a spot in the top 10% (according to CrossFit’s ranking). Out in the garage at 4pm and it’s a nice day so we left the door open.

Warm-up

3:00 TrueForm Run (0.47 km)
80′ Lateral Monster Walks
80′ Monster Walks

Legs

3 Sets

6 Single Leg Lateral Step-ups (20″, 35-45-50# DB)
6 Step-ups
6 Single Leg Lateral Step-ups
6 Step-ups
8/8 Single Leg Glute Bridges (0-25-25# DB on hip)

This was a new combo with the different step-ups, but following along with some stuff that help’s Brandi rehab her MCL tear.

3 Sets

12 RDLs (50# DBs)
12 Goblet Squats (53# KB)

Conditioning

2 Cycles

5:00 AMRAP
- 5 Strict Pull-ups
- 10 cal Row
- 12 Russian KBS (62#)
2:00 Rest

After one time through I went to quick singles on the bar. Did 3+6 and 3+5, so YAY for consistency. This workout was much worse than I expected.

Burpees and Push-ups

My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.

Back

3 Sets

10 Pendlay Rows (supinated, 95#)
8/8 Kroc Rows (62# KB)

I also did 10×45# Pendlay rows to warm-up.

3 Sets

10 Lat Pulldown (115-126-131#(
10 Seated Bent Over DB Back Fly (30-35-35# DBs)

3 Sets

10 V Pulldown (double handles, 126-126-131#)
8/8 Single Arm Pulldown (handle, 60-60-65#)

3 Sets

10 Straight Arm Pulldown (71-71-76#)
10 Dumbbell Shrugs (60#)

Conditioning

6:00 EMOM (alt)

15 Burpees
20 Push-ups

I wrote this as 10 minutes with 25 push-ups. LOL. After having to do 10-5-5 it quickly became 20. In the third round I had about 10 seconds left after barely being able to get my self up from the bottom of the burpees and then barely made the push-ups, having to do 10 sets of 2. Ended the workout there.

Watching

Rested yesterday, while watching my nieces for the night. It was nice to have the day off exercise after 21.3 and 21.43. Out in the garage by 2pm I think.

40:00 AMRAP – Partner

30 H2H KBS (53#)
16 cal BikeErg (standing)
30 Big Hollow Flutter Kicks (20# KB OH)
30 alt Side Crunches
80 Jump Rope (singles)
12 cal SkiErg

Worked out with B, each doing the assigned reps per movement (she had some differences in calories). She started and we both got through 5 rounds plus she got two swings. This was a good one to just move. Will be taking it on the easier side to recover from the three weeks of the Open.

Watching the leaderboard to see if I stay in the top 10%. Looking good right now.