Nick Momrik

Fundraiser Workout Results

Results of Fundraiser workouts are in.

All Men

Workout 1 – 8022/42256 (81.0%)
Workout 2 – 2716/32689 (91.7%)
Workout 3 – 5321/24576 (78.3%)
Total – 3232/42822 (92.5%)

Masters 40-44 Men

Workout 1 – 909/6722 (86.5%)
Workout 2 – 181/5210 (96.5%)
Workout 3 – 638/4252 (85.0%)
Total – 308/6780 (95.5%)

Pretty happy with that, considering I started picking up weights two weeks ago, so I had to be very cautious with the first and third workouts. Will be fun to retest those in a few months.

Last night my forearms, elbows, and biceps were really getting tight and sore from the Wednesday pull-ups. My lats were already feeling it earlier that day too. Still pretty sore in all those places today. It was going to be a full rest day, but with the sun out I needed some air.

Run

In the afternoon I went for an easy 2.68 mile run that took 28:25. Felt really good!

Fundraiser #1

Great sleep and recovery, but my arms and back are sore from yesterday! Out in the garage at 4pm.

Warm-up

5:00 Airdyne (103 cals, 2.55km)
Monster Walks
DB Snatch
- 5/5 @ 20#
- 5/5 @ 35#
- 3/3 @ 50#

Conditioning

10:00 AMRAP – Support Your Local Box Fundraiser #1

10 Air Squats
9 DB Snatches (right, 50#)
10 Push-ups
9 DB Snatches (left, 50#)

I was afraid of so many snatches. That’s a lot of bending over that I haven’t been doing. I purposely started out slow to get a feel for it. When I get past the five minute mark I knew I’d be good and started to pick up the pace. Really should have gone faster on the air squats the entire way. Got through 7+10 (276 reps) and I’m pretty happy with that. My back will be tight tomorrow, but I didn’t have any pain. Took a bit to recover after that one.

Accessory

3 Sets

10/10 Weighted Step Downs (15″, 40# vest)
20 Kossack Squats (alternating, 40# vest)

You don’t realize how much legs actually get used in that AMRAP. This was tough!

Midline

4 Rounds (30s work, 30s rest)

30s V-ups
30s Hollow Body Scissor Kicks
30s Russian Twists
30s Leg Lifts

I got this one out of a recent Kristi Eramo video and it was a dandy. No weight needed for those twists!

10 Max Sets

Another really solid sleep. My body feels good. Out in the garage at 4pm.

Warm-up

Steamboats
20 PVC Passes
Dead Hang

Strength Conditioning

10 Rounds

MAX Strict Pull-ups
2:00 cal Airdyne

Took 30-31 minutes, which is kind of what I expected after writing down my scores each round and transitioning between stations. Much harder than I expected though. I was doing 73+ RPM on the bike throughout. I got 15-11-10-9-8-8-8-7-7-7 pull-ups (90 total) and 54-55-55-56-57-58-58-58-58-60 calories (569 total). Can’t believe I didn’t look up my strict pull-up PR, because I matched it here with the 15 and know I could have squeezed out one or two more. Damn it!

Accessory

5 Sets

10 Seated Horizontal Rows (40-40-50-75-75#)
6/6 Kroc Rows (70#)

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Fundraiser #3

I decided to only mow the front yard Sunday night, so I did the back yard on Monday night. Yesterday my body felt a little beat from the previous three days and my abs were already feeling those parallette shoot throughs. Glad it was a rest day. I did do my floor PT exercises and the core work.

McGill Big 3

10-8-6 Curl-up
10-8-6 Side Planks
10-8-6 Bird Dogs

Out in the garage at 4pm today.

Warm-up

10:00 Airdyne (199 cals, 5.03 km)
Monster Walks
20 Monster Squats
20 PVC Passes
5 Sit-ups
5 Deadlifts (35# DBs)
5 Inchworms
5 Deadlifts (50# DBs)

It’s been weeks since I’ve warmed up that much for anything.

Conditioning

Support Your Local Box Fundraiser #3

SITUP_Leah

50 DB Deadlifts (50/35# DBs)
50 AbMat Sit-ups (no arms)
50 Step-ups (24/20″)
50 Single Arm DB Thrusters (50/35#)

My back was blowing up a bit in the deadlifts since I haven’t done the movement at all in months. I took an extra breath or two every 10 reps or so, but never put the dumbbells down. This workout has an interesting standard for sit-ups I hadn’t seen before; I’ve always touched my hands behind my head. It was fine for 50 reps, but I could see it adding up over 100 or 150 reps without being able to throw your arms in to it. I did two sets of 10 each leg and then a set of five each with quick transitions. I switched arms every 5 thrusters and never stopped. Finished in 7:56. Most importantly, no back pain!

Strength

Superset these two movements. I thought I’d be more fatigued than I was from the thrusters, so was happy to get up to 145 while holding a solid back position.

Shoulder Press

5×75#
5×95
5×115
3×135
3×137.5
3×140
3×142.5
3×145

Front Raises

8x8x10# plates

Lighter to Keep up the Intensity

Worked on my cable pulley system this morning and then workout at 1pm.

Warm-up

Monster Walks
10 Bench Press (45#)
10 Pendlay Rows (45#)
10 Bench Press (95#)
10 Pendlay Rows (75#)
5 Bench Press (135#)
5 Bench Press (165#)

Strength

4 Sets

5 Bench Presses (185#)
10 Pendlay Rows (95#)
5 Bench Presses (185#)
2:30 Rest

Conditioning

20-18-16-14-12-10-12-14-16-18-20

Plyo Lunges (30# DBs)

Done I Go You Go style. Repeat from two weeks ago, but I decided to decrease from the 35 pound dumbbells I had used since Brandi was decreasing from 20# DBs to a 12# vest. I got a lot of rest last time, so with less rest I wanted to be able to keep up my intensity. Turned out to the the perfect weight because I almost failed the final two sets and was able to stay unbroken. We finished in 8:37, which is over 4:30 quicker due to B speeding up her reps with the lighter loading (she eventually took the vest off).

Midline

5 Sets

10 Parallette Shoot Throughs
20 Alternating V-ups

We did this I Go You Go as well, but not for time. I could feel the shoot throughs right away in the first set! Will be feeling those for a few days.

Need to finish up my pulley system and then probably mow the lawn.

Smashed It

No issues with my back through the night or today. Started working on a cable pulley system for the garage gym. Then worked out at 4pm.

Warm-up

Monster Walks

Conditioning

Support Your Local Box Fundraiser #2

100-75-50 DU
21-15-9 Burpees

Wanted to redo this to see if I could get close to or sub 5:00. Only missed one double under the entire workout in the 75 with three to go. Crushed it with a 4:33 to smash the 5:23 from last Saturday! I was not expecting anything like that.

36:00 EMOM

150m Run
25 Banded Pushups (red, 10-5-5-5)
24 Lateral Box Step Overs (14”)
25/25m Suitcase Carry (70#)
40s HS Hold (freestanding practice)
40s Plank

Nothing crazy, but solid work. The handstand holding was not very good, but I kept trying.

Not a Good One

Yesterday was a rest day. I did do 10-8-6 of the McGill Big 3 though. Second day in a row in the green for WHOOP, which hasn’t happened in weeks! Out in the garage at 4pm today.

Warm-up

Monster Walks

Conditioning

3 Rounds

50 cal Ski/Row/Ski
20 T2B
25 Burpees
5/5/5/5 Hang DB C&J (50/35#)
100 DU

This was supposed to be a 40:00 AMRAP, but I felt a shot of pain in my back while bending over in the third round of double unders. So I finished the set and quit with three rounds in 30:57. I started on ski, so then did the row, and ski once more. I got more comfortable with the toes-to-bars each round and did 4×5 that third time. Burpees were horribly slow. I held on to the dumbbell each set which I was happy with.

This workout is one of my worst creations and definitely too much back flexion this early in the comeback. Hopefully I wake up fine in the morning.

Complex Bears

My shoulders are a little sore and I can feel the evil wheels in my abs. Out in the garage at 4pm.

Warm-up

Monster Walks

Increased to 4 times across the garage for both the lateral and front/back walks.

Strength

5 Sets

5 Weighted Pull-ups (25-25-30-35-40#)
25 Banded Tricep Press Downs (red)

Those pull-ups felt good.

Conditioning

10:00 AMRAP

5 Bear Complex (65/45#)
15 Box Jumps (24/20″)

Now here was going to be a real test of the back with all of the squatting and also picking the bar up for cleans. My quads started to light up about halfway through the workout. Was through three rounds at about 5:00 and set a goal to get to six rounds. I had to pick up the pace over the last round and a half but I hit it with about 8 seconds to spare. Didn’t bother rushing over to the bar.

Midline

E90S – 4 Rounds

6 Floor Wipers (25-25-35-35#)
20 Russian Twists (25-25-35-35#)
30s Hollow Hold

This one comes from Tia and we did it last year. I had used a 45# plate then, but wanted to be conservative today. First two rounds felt fine, so I bumped it up. Only doing three wipers per side is kind of a joke and the twists were no issue either. Hollow holds were another story though. I held the full 30 seconds for the first two and then held a bent knee hold for the last two.

Did my floor PT exercises, which were much worse than usual after that metcon! I tried a couple of pistols and those felt good. Also did a toe-to-bar, which was good. The comeback is on!

Take it Overhead

Not feeling sore anywhere. Out in the garage just before 4pm.

Warm-up

10:00 Airdyne (190 cals, 4.9km)
Steamboats
Shoulder Press
- 10×45#
- 10×75
- 5×95
- 5×115

Strength

5 Sets

5 Shoulder Press (125#)
10 Lateral Raises (10# plates)

First time lifting a barbell overhead in over two months! Really tightened up my core and the weight felt good. I would have been struggling with 135#.

Conditioning

5:00 AMRAP — 1-2-3-4-5…

Burpees
HSPU

I’d done this one four times back in 2015 while following a gymnastics program. My best on 2015/12/23 was 6+5. I got through the round of 6s with two 2:09 on the clock, so I smoked it, getting 7+10 today. Unbroken through 6, then 3-2-2 on the set of 7, and I fell off the wall after the first HSPU in 8 and struggled through a second rep. Would like to give it a try without lifting first.

Accessory

4 Sets

8/8 Kroc Rows (53# KB)
6 Evil Wheels
30/30s Single Arm Overhead Hold (53# KB)

I haven’t done any rows like this through the rehab. They felt really good. Evil wheels felt great compared to about a month ago at the gym, when I couldn’t go all the way down. On my final set I was even doing two second pauses all the way at the bottom. The OH holds felt good too! It was a really good session.

I knocked out some banded PT exercises and will get my core work done after finishing up something for work work.

Midline

McGill Big 3

10-8-6 Curl-ups
10-8-6 Side Planks
10-8-6 Bird Dogs

Hello Barbell, my Old Friend

Yesterday my quads and ass were a little tight and sore. I worked the speed bag a couple of times for a few minutes and I’m already getting the hang of it. I took an awesome nap before a late lunch. Didn’t end up doing any PT or core work for the day.

Last night I slept 9.5 hours! Out in the garage at 4pm.

Warm-up

5:00 Airdyne (99 cals, 2.51 km)
Monster Walks

Conditioning

“Jackie”

1,000m Row
50 Thrusters (45/35#)
30 Pull-ups

I can’t tell you how many times I’ve had this girl WOD on my TODO list and didn’t end up doing it. Using an empty bar seemed like a good way to ease back in to the barbell. I rowed in 3:40 with my steady 1:50 metcon pace. Unbroken but way too slow on the thrusters. I was cautious with my back and not knowing how 50 reps would feel. I could have gone much faster. Finished those at 6:20. The pull-ups were much harder than I expected. I started out 7-5-5 I think and then like 3s and 2s. Pathetic. Finished at 7:45.

Accessory

2 Sets

3:00 Banded Bear Hug Marches (30# Slam Ball)
2:00 Rest
3:00
- 12/12 Lateral Step-ups (24″)
- 12/12 Banded Bulgarian Split Squats (red, 3 count descent)
2:00 Rest

Got the idea for the banded split squats from Eramo again. The timing of the reps I chose for the two movements in the second three minutes was damn near perfect, giving just a little extra rest before the two minute clock started.

Then I did some of my floor PT exercises. Was hoping to get in my core work later in the evening, but didn’t get to it.