Author: Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

Sore Sooner

My ass was already getting sore this morning from the lunges. I rarely get sore that soon after a workout. My shoulder is not feeling good. Out in the garage in the afternoon.

2 Rounds

  • 10:00 TrueForm Run
  • 10:00 Row

I did 1.56 and 1.55 km on the run and 2,447 and 2,462 meters on the row. Just some easy active recovory.

AMRAP Pulldowns

Solo session at 5pm.

Warm-up

  • 3:00 BikeErg (1,554m)
  • 2 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes

Chest & Triceps

4 Sets

  • 8 DB Bench Press (60#)
  • 8 DB Fly (30#)
  • 8 DB Bench Press (60#)

4 Sets

  • 12 Incline Bench Press (95-105-110-115#)
  • 12/12 One Arm Pull Down (rope, 27#)

4 Sets

  • 10 Plate Press (25-35-45-45#)
  • 10/10 Tricep Kickbacks (20#)

5:00 AMRAP

  • Tricep Pulldowns (rope, 38#)

Feel the burn! My sets were 4×10, 8×7, 2×5, and 1×3 for a total of 109 reps. When Brandi and I alternated back and forth for five minutes and I used 37# I did 88 total reps.

3 Sets

  • MAX Push-ups
  • 1:00 Rest

I did 45-24-20, which is 7 more total reps than on Nov 20.

Conditioning

8 Rounds

  • 20s Plyo Lunges (25# DBs)
  • 20s Rest

Glad I didn’t try the 30 or 35s! I did 16-16-16-12-14-14-14-14, which is 116 reps.

Damn Shoulder

I took a full rest day yesterday. My left shoulder is really starting to bother me.

Warm-up

  • 3:00 SkiErg (678m)
  • Crossover Symmetry Activation
  • 2 Sets
    • 10 Toe Touches
    • 10 PVC Passes

Conditioning

5 Rounds

  • 1:30 DB Burpee Box Step Overs (24″, 35# DBs)
  • 1:30 Rest
  • 1:30 cal SkiErg
  • 1:30 Rest

I chose a good weight to keep moving with intensity, even though I started out too slow. I did 12-13-14-15-16 step overs and 25-25-26-27-28 ski calories.

Midline

3 Rounds

  • 20 w. Hollow Flutter Kicks (10# plate)
  • 20 w. alt V-ups (10#)
  • 20 w. OH crunches (10#)
  • 20 Russian Twists (10#)
  • 20 Seated Leg Lifts

We’ve done this one from Ibex two other times and my best was 7:20. Today I smoked it in 5:57.

Return of the Curtsy

I did a bunch of hand sanding and woodwork yesterday afternoon, ending up with a 19.0 WHOOP strain score, which I think is my record. Slept in past 7 too! Out in the garage at 4pm.

Warm-ups

  • 3:00 BikeErg (1,536m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • Bottom Squat Hold
  • 3:00 Wrist Warm-up
  • 5/5 Landmine Curtsy Lunges (45#)
  • 5/5 Lateral Step-ups (20″)
  • 5/5 Landmine Curtsy Lunges (45 + 45#)
  • 10 Kossack Squats
  • 5 RDL (85#)
  • 8 Shoulder Press (45#)

Handstands

7 Sets

  • 3 Handstand Kick-ups (between leg sets)

Legs

4 Sets

  • 10/10 LM Curtsy Lunges (club grip, 45# + 3@90 & 1@100)
  • 10/10 Lateral Step-ups (20″, 40# DB)

Might as well call this shit a metcon!

3 Sets

  • 20 alt Goblet Kossack Squats (35# KB)
  • 10 RDL (155-155-175#)

That was a lot of unilateral work today, which is probably why it felt so taxing.

Shoulders

4 Sets

  • 8 Shoulder Press (95-115-130-130#)
  • 10 Dumbbell Shrugs (60# DBs)

My left shoulder didn’t feel the greatest doing these presses.

Conditioning

7:00 AMRAP

  • 10 Burpees
  • 5/5 DB Hang C&J (50/35#)

Didn’t push it from the beginning and was consistently knocking out 1:15 rounds. Started picking up the pace with about three minutes left and made up ground to be able to get 6 + 1. I did what was really a push press throughout.

Hang Like a Monkey

My triceps were a little sore this morning.

Warm-up

  • 3:00 SkiErg (675m)
  • 3 Sets
    • 12 Combo Shoulder Raises (8# DBs)
    • 12 PVC Passes
    • 10 Push-ups

Back & Biceps

3 Sets

  • MAX Strict Wide Grip Pull-ups
  • 1:00 Rest

Got one more on my first set that two weeks ago and same on the other sets, with 13-8-7.

4 Sets

  • 10 Underhand Straight Arm Lat Pull Down (49#)
  • 10/10 Static Curls (25# DBs)

4 Sets

  • 10/10 PVC Supported DB Row (53# KB)
  • 8/8 Static Hammer Curls (25# DBs)

4 Sets

  • 10 Seated Wide Underhand Row (104-115-115-115#)
  • 10 Seated Bent Over Back Flys (30# DBs)

Drop Sets – DB Curls

  • 18×30#
  • 12×25#
  • 12×20#
  • 16×15#
  • 20×12#

Midline

3 Rounds

  • 10 Reverse V-ups (use sliders)
  • 10 Weighted Jack Knives (20#)
  • 10/10 Standing DB Windmill (15#)
  • 10/10 Weighted Side Plank Pulses (40#)

Accessory

3 Sets

  • 2 Wrist Roller (barbell on rack, blue band, 30#)
  • 20/20s Single Arm Hang

All Power, No Squat

My triceps were a bit sore. Solid night of sleep for a 92% WHOOP recovery score. In the garage at 10am.

Warm-up

  • 3:00 BikeErg (1,506m)
  • 80′ Monster Walks
  • 80′ Lateral Monster Walks
  • 5 C&J (45#)
  • 5 C&J (95#)
  • 3 C&J (115#)

Weightlifting

  • 3:00 EMOM – 3 C&J (135-145-155)
  • 3:00 EMOM – 2 C&J (165-175-185)
  • 4:00 EMOM – 1 C&J (205-215-225-235)

I went TnG on all of the triples and doubles. Everything was a power clean and a push jerk. Weight felt good, but I felt the position in my back for the heavier jerks, so I didn’t push my luck. This was the plan going in and it was a success. It does feel really good to move some weight again.

Conditioning

5 Rounds

  • 2:00 TrueForm Run
  • 1:00 Rest
  • 2:00 Row
  • 1:00 Rest

I did 420-430-430-430-440 on the TrueForm (< 5:00/km pace) and 580-581-582-584-586 on the rower (< 1.43/500m pace). I was wrecked for about a half hour. Really had to push myself in the last two rounds.

Midline

4 Rounds

  • 12/12 Side Bends (70# KB)
  • 12/12 Partner Banded Rotations & Holds (red)
  • 12 Evil Wheels
  • 12 Floor Wipers (45# plate)

I’m going to be feeling that many evil wheels for the next couple days.

Sneaky Quads

My legs felt really heavy last night and my upper abs are a bit sore today. In the garage at 4pm.

Warm-up

  • 3:00 SkiErg (678m)
  • 3 Sets
    • 12 DB Combo Shoulder Raises (front + lateral, 8#)
    • 4 Wide Push-ups
    • 4 Push-ups
    • 4 Diamond Push-ups
    • 10 PVC Passes
  • 4/4 Landmine Bench Press (45#)
  • 5 Russian KBS (53#)

Chest & Triceps

4 Sets

  • 10/10 Landmine Bench Press (65-70-75-80#)
  • 10 Underhand Tricep Pulldown (spinny bar, 49-60-60-60#)

I am really liking the setup we’ve been using for these landmine presses, with it behind us so we can go up and down through the rep in more of a straight line.

5 Sets

  • 10 Incline Bench Press (45-95-105-115-120#)
  • 10 OH Tricep Extensions (rope, 38-49-49-49-49#)

4 Sets

  • 12 Incline Flys (25# DBs)
  • 12 French Press (60-60-60-50# DB)

I probably should have gone with 50 the entire way.

3 Sets

  • MAX Wide Push-ups
  • 1:00 Rest

Not a fan of these with my shoulders. Managed 26-20-18.

Conditioning

8:00 AMRAP

  • 30 Double Unders
  • 15 Air Squats
  • 10 Heavy Russian KBS (70#)

My quads were blowing up a few rounds in, each time I’d get to 8-10 reps on the squats. Got through 6+38.

Unbroken Thirty Minutes

Normal 4pm workout.

Warm-up

  • 3 Rounds
    • 5 Burpees
    • 20/20/20 Banded Arm Circles
    • 20s Dead Hang
  • 5 C&J (45#)
  • 6 Step-ups (24″)
  • 8 Lunges
  • 5 C&J (65#)

Conditioning

30:00 EMOM (alt)

  • 10 C&J (95#)
  • 15 Pull-ups
  • 10 DB Step-ups (24″, 40# DBs)
  • 20 Push-ups
  • 16 DB Lunges (40# DBs)

Straight 🔥 with this one, as expected. The clean and jerks, step-ups, and lunges were each taking about 30 seconds. The pull-ups and push-ups were around 15. I was able to do everything unbroken all the way through. Solid combination of movements with this.

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 1:00 Rest

We hadn’t done this one since May and it showed. Took me 6:29 with several breaks in rounds three and four.

Bathe in Acid

Much needed rest day yesterday and I’ve had solid sleep two nights in a row. Out in the garage at 4pm.

Warm-up

  • 3:00 TrueForm Run (0.53 km)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 20 Shoulder I-Y (red)

Handstands

8 Sets

  • 3 Kick-ups

These were done between leg sets again and I really like doing these on leg day. Realized it’s not only about looking further out, but I also need to pull my head in to a more neutral position.

Legs

5 Sets

  • 8 Back Rack Reverse Lunges (45-95-135-155-165-175-195-205)
  • 4/4 Single Leg RDL (45-75-95-115-125-125-135-135)

3 Sets

  • 6 Landmine Squats (90-135-160-180)
  • 6 Barbell Hip Thrusts (75-115-135-135)

Shoulders

3 Sets

  • 10 Shoulder Press (45-75-95-105)
  • 10 DB Front Raise (8-12-12-12)

Conditioning

“Acid Bath” – Dubai CrossFit Championships

  • 500m SkiErg
  • 500m Row
  • 1,000m BikeErg

Just under 1:50 on the ski, just over 1:40 on the row and under 1:40 on the bike. Time was 5:27. Not bad for a first attempt at this workout. I didn’t get the lactic acid build up they seemed to get in Dubai so maybe I need to push harder next time.