Nick Momrik

Balance with Hand Swaps

Can’t wait to see a result of this damn election so it can stop affecting my sleep. Workout at 4pm today.

Handstands

Wrists
1:00 Handstand 45° Hollow Hold
3×20 Wall-facing Handstand Sponge Shifts
3×5 Kick-ups (balance)

Strength

Bench Press

10×45
5×95
5×135
5×165
5×185
5×205
5×225

Conditioning

5 Rounds (each) – I Go You Go

12/8 cal SkiErg
10 Ring Dips
5 C&J (135#)

I went 2×5 every round of ring dips. Cycling the barbell didn’t feel the greatest and I was cautious with the way my back has been feeling this week. Did them all unbroken though. I went first and Brandi finished at 15:45.

Midline

3 Rounds

30s Superman Hold
10s Rest
30s Star Plank Hold
10s Rest
30s Star Plank Hold
10s Rest
30s Single Leg KB Balance Hold (35#)
10s Rest
30s Single Leg KB Balance Hold (35#)
10s Rest

For the single leg balances, we kept swapping the kettlebell between hands during the hold. Definitely more difficult.

Simple, Effective, Deceiving

Warm-up

10:00 BikeErg (5,070m)

Handstands

Wrist Warm-up
40 Bottoms Up KB Press (20#)
1:00 Wall-facing HS Hold
1:00 Wall Walk
4×5 Kick-ups (balance)

I did my kick-up near the wall today. I kind of wonder if the floor is more level there too. I should check it.

Accessory

3 Sets

12 Strict Chin-ups
25 Banded Curls (blue, burnout)

This was a challenge.

Conditioning

3 Rounds

40 Plyo Lunges
20 Burpees

I really wanted to break the lunges in round two, but did every round unbroken. Kept a pretty consistent pace on the first two rounds of burpees and then was able to turn the gas on for the final round to finish in 5:56. Looks simple on paper, but this was a very deceiving combo.

Midline

4 Sets

10 V-ups
10 Pike-ups
20s Hollow Hold
10 Pike-ups
10 V-ups
1:00 Rest

I don’t why I keep bringing this one back. It’s horrible. I started out way too quick and I know better. Took me 11:09, which is over 2 minutes slower than in August!

Election Day

I was exhausted after the workout on Sunday and had a lazy day, even with a nap. I did mow up leaves in the yard yesterday, but otherwise took a rest day. Out in the garage at 4pm today with the garage door open and close to 60° out.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
8/8 Landmine Curtsy Lunges (45#)
Bottom Squat Hold
10 alt Cossack Squats
4/4 Landmine Curtsy Lunges (45# +45)

Strength

4 Sets

8/8 Landmine Curtsy Lunges (45# + 90)
20 alt Cossack Squats

Conditioning

4 Rounds

2:00 cal Row
2:00 cal BikeErg
~1:00 Rest
2:00 cal SkiErg
2:00 Box Step Overs (20″)
~1:00 Rest

Went a full two minutes at each station, so rests were shorter than a minute, going on a 5:00 interval clock. I did kind of a side-step over the box and found a nice rhythm there. I tallied 40-37-37-39 on the rower, 40-37-38-40 on the bike, 31-29-30-32 on the ski, and 40-44-44-44 on the box. It was a nice aerobic sweat session.

Chipper Sunday

I’m feeling good after those Devil Presses yesterday, though my lats are still pretty sore. I thought the time change was tonight for some reason, so after getting out of bed and seeing my phone I was a little shocked. In the garage at 10am.

Warm-up

80′ Lateral Monster Walks
80′ Monster Walks
20 PVC Passes
Wrist Warm-up
5 DB Push Jerks (35#)
10 alt Renegade Rows (35#)
20 H2H KBS (30#)

Handstands

4×2 Handstand Split to Stacked
5×5 Kick-ups (balance)

Conditioning

100 cal BikeErg
50 DB Push Jerks (50#)
100 Air Squats
50 HR Push-ups
100 H2H KBS (53#)
50 alt Renegade Rows (50#)
100 cal Row

I was done with the bike in about 4:50 and then went 12-11-10-9-8 on the jerks around 8:20-ish. Didn’t stop on the Air squats, which took about 4 minutes. The push-ups were hard and I struggled through 10×5. I went 50-30-20 on the swings and 14-14-12-10 or the rows. The row was slower than I’d like, taking almost 5:20 to finish at 27:55.

Midline

3 Rounds

30s Weighted Single Arm Cross Body V-up (20# DB)
10s Rest
30s Weighted Single Arm Cross Body V-up (20# DB)
10s Rest
30s Weighted Hollow Body Tuck-up / Jack Knife (25# KB)
10s Rest
30s Pike-up and Over
50s Rest

This was a good core workout. Came from DLB, though we have different names for the movements.

9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

5:00 Row (1,318m)
5:00 SkiErg (1,158m)
5:00 BikeErg (2,662m)

Handstands

Wrist Warm-up
4×6 alt Handstand Tuck Balance
2×1:00 Wall-facing HS Hold
2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

30 Double Under
10 Devil Press (30/20# DBs)
1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

20 alt DB Curls (35#)
10 EZ Bar Skull Crushers (71#)
8-12 Inverted Bar Rows (supinated)

On a Thursday

Switching our rest day from Thursday to Friday and I’m feeling a little bit beat up. I didn’t sleep the greatest either. 5pm today.

Warm-up

80′ Lateral Monster Walk
80′ Monster Walk
Wrist Warm-up

Handstands

2x45s Wall Walk
2x30s Wall Walk
2x30s OH Plate Hold (45#)

Strength

4 Sets

12 Lat Pulldowns (104#)
12/12 Single Leg Step-downs (15″, 35#)

Conditioning

10:00 AMRAP

12 Weighted Plyo Lunges (35# DBs)
12 DB Floor Press (60# DBs)
12 T2B

Didn’t wear grips because of sore on my wrist and was able to go unbroken until the final round when I went 7-1 toes to bar. Finished 5+32 overall.

Midline

3 Sets

12 Parallette Shoot Throughs (5# ankle weights)
24 Russian Twists (35# plate, 5# ankle weights)
12 Weighted Leg Lifts (5# ankle weights)

Core is just tired from yesterday and the previous work.

Destroying Angie

My low back is a little tight from yesterday and my ankles are still tight from the broad jumps. In the garage at 4pm.

Warm-up

10:00 BikeErg (5,060m)
20 PVC Passes

Conditioning

“Angie”

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Been almost three years since I’ve done this workout. My best time was 20:40 from late 2014, at 1.5 miles above sea level in Colorado and I did 22:27 in January of 2018.

I was confident I could set a nice PR today by being more aggressive on the pull-ups and push-ups. I definitely work grips and shaved my calluses earlier. I started out doing a set of 10 pull-ups every 30 seconds and made it through 60. Then I did 5 more butterfly before switching to sets of 5 with a gymnastics kip, eventually dropping to 4s, to finish at 5:18, which was almost 2 minutes faster that when I set my PR. I did four sets of 10 push-ups and then all 5s to get done at 9:18, almost 4 minutes ahead of my PR pace! Sit-ups were kind of slow and were done at 13:03. Kept moving on the squats and was done at 16:10 for a 4:30 PR!!

Handstands

2×5 Kick-ups (bad leg)
2×5 Kick-ups (good leg)

Upper body was a bit tired so we didn’t do what was planned. This was enough. It’s hard being upside down and trying to balance when you’re tired!

Midline

4 Sets

20/20s Weighted Side Plank (30#)
20s Superman Hold
10/10 Side Bends (70# KB)

No joke here!

Legs

3 Sets

10/10 Single Leg RDL (foot on wall, 70# KB)
10/10 Single Leg Glute Bridge (2s pause)

A New Toy

Complete rest day yesterday. My shins are sore from the broad jumps, as always. Out in the garage at 4pm.

Warm-up

10:00 BikeErg (5,062m)
80′ Lateral Monster Walk
80′ Monster Walk

Handstands

Wrist Warm-up
2x45s Handstand Shape 45° Hollow Hold
4×2 Handstand Split to Stacked
3×5 Kick-ups (balance)

Weightlifting

Power Cleans

5×45#
5×95#
3×135#
5:00 EMOM – 3 Power Cleans (165#)
5:00 EMOM – 2 Power Cleans (195#)
5:00 EMOM – 1 Power Clean (215-225-225-235-245#)

I was planning to just stick at 215, but was feeling good and it’s been a long time so I went for it. Weight was going up good!

Conditioning

3 Rounds – 2:00

24/16 cal Row
MAX Burpee Box Jumps (24/20″)
2:00 Rest

I started out at about 1,700 cal/hr and got faster each round. I also adjusted my steps on the burpee box jumps after the first round. I was able to get 13, 15, and 16. This was hard!

Accessory

3 Sets

10 Wrist Curls (12# DBs)
10 Reverse Wrist Curls (12# DBs)
Wrist Roller (up-down, 5#)

A couple of days ago I put together a quick pipe, some string, and a carabiner to do wrist rolls. OMG I couldn’t hold my arms up for the wrist roller; got soooo heavy!

Hold for a Gold Star

My back is a little tight and my shoulders and elbows still feel pretty beat each morning. Didn’t get out of bed until 8, which is extremely rare these days. Workout at 10am.

Warm-up

10:00 BikeErg (4,925m)
20 PVC Passes
Wrist Warm-up

Handstands

4 Rounds (NFT)

10/10 Bottoms Up KB Press (15#)
20s Handstand 90° Hover
16 Wall-facing Handstand Sponge Shift

Really nasty combo after yesterday.

Conditioning

To warm up my bench I did 10×45, 10×95, and 5×135.

20:00 EMOM (alt)

10 Bench Press (155#)
12/8 cal SkiErg
15/10 cal BikeErg
12 Broad Jumps

After two tough days I wanted something that wouldn’t be crushing. I picked up the pace on the machines each round, which got me a good sweat. Bench was easy to start but I think I would have been failing at the end if I’d done 10 more pounds.

Midline

4 Rounds

20s Hollow Hold
10s Rest
20s Superman Hold
10s Rest
20s Star Plank Hold
10s Rest
20s Star Plank Hold
10s Rest
20s Single Leg KB Balance Hold (70#)
10s Rest
20s Single Leg KB Balance Hold (70#)
10s Rest

Back in January I could not hold a star plank and I was able to every singe one today without falling. I really like the glue activation in those.

A Kettlebell and a Partner

Body feels good. Worked out at 10am.

Warm-up

10:00 BikeErg (4,902m)
25 PVC Passes

Handstands

Wrist Warm-up
8:00 EMOM (alt)
- 10 Shoulder I-Y (red)
- 30s Handstand 90° Hover
5 Kick-ups (bad leg)
5 Kick-ups (good leg)
2×5 Kick-ups (balance)

An extra round of each movement in that EMOM from a month ago. Much better with the hover, but that’s still a brutal combination on the shoulders. Started doing my balance kick-ups out on the open floor.

Conditioning

I did 8 kettlebell swings, 8 clean and jerks, 10 air squats, and 6 overhead lunges to get a feel for it.

30:00 AMRAP (Partner)

80 H2H KBS (53/35#)
60 Single Arm C&J (53/35#)
80 T2B
60 Goblet Squat (53/35#)
80 Single Arm OH Lunge (53/35#)

Brandi used a DB for the C&J and did weighted V-ups instead of T2B. We did 20 each on the swings and 10 each everywhere else. I was really happy to get all of my toes to bar sets unbroken (wore grips). She went first and we got through 2+49.

Accessory

3 Sets

10 Seated Cable Row (double handle, 126#)
10/10 Tricep Kickbacks (25# DB)
10 DB Fly (40# DBs)

I think I could really feel all of yesterday’s burpees in the front of my shoulders when doing the fly.