Nick Momrik

Hot in the Basement

My back was a little tight this morning, but much better than the previous two days and it didn’t bother me much in bed. Another 100% day on my WHOOP sleep score. Went to the 4pm class.

Warm-up

2:00 Row (40 cals)
3 Rounds
- 5 HR Push-ups
- 10/10 Arm Circles
- 10 Air Squats
- 10/10 Leg Swings

Conditioning

10:00 Time Cap – 15-15-12-12-9-9
- cal Row
- DB Thrusters (20# DBs)
3:00 Rest
10:00 Time Cap – 10-20-30-40-50
- H2H KBS (53#)
- Air Squats
3:00 Rest
5 Rounds
- 1:00 Turkish Get-ups (26#)
- 1:00 Flutter Kicks

I scaled down the dumbbells from 35# and it was a good choice with my back. Allowed me to stay unbroken and finish in 7:58. I tried to row around 1,200 cal/hr the entire way.

In the second workout I scaled down from American swings and went unbroken. Took me 9:28.

In the third I moved quick on my get-ups. I’m pretty sure I did another get-up in some of my rounds. I always screw up my counting with the TGU by not remembering if I should count at the top or bottom of the rep, when I should clearly wait until I complete the entire rep to count it. I did all sets of 30 for the flutter kicks with short rests and did not do them in the hollow hold position. I logged 8-8-8-8-10 and 90-90-90-90-120 for my scores.

It’s actually kind of nice being limited in the basement while my back recovers, where we don’t have any barbells. It’s hot as hell down there though.

Step by Inverted Step

Yesterday I was feeling better with regards to the cold. My back did not feel very good though. Probably did too much too soon this week. Glad it was time for a rest day. My triceps started to feel a little sore last night. Still took cold meds this morning and I was thinking it would be the last of it, but I was hacking up a lung at the gym and sound all stuffed up. Not feeling any improvement in my back or with the strained calves. Went to open gym at 10.

Warm-up

5:00 Echo Bike

Did 52 calories.

Conditioning

6 Rounds

30s Echo Bike
Transition
20s Wall Sit
2:00 Rest

My calories were 17-17-16-15-16-15. As nasty as I expected it to be.

Accessory

5 Sets

20 Shoulder Taps (facing wall, tap across)
5 Strict HSPU (facing wall)
100′ Farmer Carry (53# KBs)
1:30 Rest

We don’t have our big mats at the gym, so I cart-wheeled up for my shoulder taps and then side shuffled over and up on some plates with an AbMat for the handstand push-ups. Might have been the first time I’ve done those facing the wall and it’s a lot different. Good to work on them fatigued after the taps like that. This work ended up being a lot harder than I expected.

Midline

10 Sets

10s RKC Plank
20s Rest

Gymnastics

Worked on handstand walks and I’m making some solid progress already. Got out to 15 and 20 feet. I’m starting to feel things and be able to make changes in the middle of a walk.

Back at the Whip

Holy shit, by 7pm last night my back was twitching all over the place (and still is doing it some this morning) from concentrating on better movement with the Kroc rows! I got another 9+ hours of sleep last night, but this cold is still lingering. I’m limping a little on both calves instead of only the right one. My back is a bit aggravated. I got to the scale for the first time in weeks and as expected my weight is up. Was just over 206 pounds, so it’s time to cut.

Today CrossFit Whip reopened in the basement, which will be where the less skill focused “Sweat” classes will be held. The CrossFit area upstairs isn’t ready yet. I went to the 4pm class.

Warm-up

3 Rounds

5 Hand Release Push-ups
10/10 Arm Circles
10 Air Squats
10/10 Leg Swings

Conditioning

35:00 AMRAP

50 Push-ups
50 Dumbbell Thrusters (20# DBs)
50 cal Row
50 Overhead Walking Lunges (20# DBs)
50 Step-ups (24″)
50 H2H KBS (53#)
50 Burpees
50 H2H KBS
50 Step-ups
50 Overhead Walking Lunges
50 cal Row
50 Dumbbell Thrusters
50 Push-ups

I did 5×10 push-ups, 5×10 thrusters, and averaged around 1,200 cal/hr on the rower the first time. It was 12 steps for me to get across the floor, which was a good place to rest and then I took two extra steps on my fourth length. Alternated lead legs every five step-ups, did the swings unbroken and kept slowly moving through the burpees. My second row was more like 1,000 cal/hr or lower. I think I started with 10 thrusters, and then did some fives with holding the dumbbells at my sides for a quick rest, then held on for 15 final reps. I ended up getting through 45 thrusters, so only had five left and the 50 push-ups. I subbed step-ups instead of box jumps because of my calves and hand-to-hand swings instead of American swings because of my back.

I can’t remember the last time a chipper like this was programmed. I bet this didn’t come from the Chalk Online – CrossFit program, which is what we usually follow. Looks like one of Ryan Fischer’s Chalk Online – Sweat! workouts.

Midline & Gymnastics

3 Sets

20 McGill Dead Bugs
20s Prone PVC Raise & Hold
20s Handstand Hold (nose to wall)

Stayed after for some extra work.

Another Calf Strain

I took another nap yesterday and got a lot of sleep last night. Still popping drugs to keep this cold under control. My holiday break is over, so it’s back to work today. Out in the garage at noon.

Warm-up

5:00 Airdyne

Did 109 calories and 2.63 km.

Planned on doing 18.1, but my back is way too tight for those movements and didn’t feel like I had the energy for a solid effort.

Conditioning

Flight Simulator

5-10…45-50-45…10-5 Unbroken Double Unders

Didn’t miss until 49/50 (before the clock was even at 4:00) and then it was a fucking shitshow!! My right calf strained (like it did over the summer) at 10:30 on the clock trying to get through 20 so that was the end of my workout. My PR is 9:30, so that tells you how bad I did coming back down from 50. Estimated that I did 580 dubs (which is probably low), so I logged it as an AMRAP in BTWB.

Accessory

5 Sets

10/10 DB Hammer Curls (alternating, 25#)
8/8 Kroc Rows (70#)
1:30 Rest

I focused on not shrugging my shoulders up for the curls. With the rows I focused on keeping my shoulder blades down and back.

Midline

Side Plank

3 x 20 seconds w/ 10 second rests (all 3 on one side, then switch)
1:00 Rest
2 x 20 seconds
1:00 Rest
1 x 20 seconds

Was able to do these on a elbow by using two layers of soft thick mats.

The gym finally opens back up tomorrow with limited functionality, but I might make it a rest day.

Sick, but Recovering

Started getting stuffed up on Monday night and woke up with my WHOOP recovery in the yellow after a seven day green streak. Sinuses really started bothering me as the day progressed. My quads and ass were getting very very sore! Made New Year’s Eve a rest day. I took a nice nap, loaded up on drugs through the day, and was in bed at 10pm. Still not feeling great this morning and my quads are still on fire. Out in the garage at 11.

Warm-up

5:00 Airdyne

Did 112 calories and 2.66 km.

Accessory

5 Sets

6/6 Single Arm Front Rack Squats (53#)
10 Sumo KB Deadlifts (70#)

A way for me to easy back into some lifting and see how my back handles a little load. When holding the kettlebell in my right arm I could feel my back a little unless I made an adjustment to my positioning.

Conditioning

4 Rounds

2:00 Sandbag Cleans over the Box (100#, 48″)
1:00 Rest
1:00 Rope Pulls
1:00 Hand Release Push-ups
1:00 Rest

Not going to lie, I was scared when I went to pick up the sandbag for a warm-up attempt. No issues though. I twisted my ankle on a rep in the first or second round when I came down on the sandbag, but walked it off right away and it never bothered me. Just made sure to jump down to the side of the bag from there on out. I did 10-12-12-13 with the sandbag, 9 rope pulls each time, and 25-23-25-25 push-ups. Tried for some larger sets in that third round, which just made me rest more, hence the fewer reps.

Midline

3 Sets

10 Curl-ups (3s Pause)

3 Sets

10/10 Bird Dogs + 10s pause

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!