Nick Momrik

Hang Needs Work

Legs seem a little tired today. My upper body is almost over the DOMs. Went to the 4pm class again.

Active Life – Shoulder Abduction 9

3 Sets

8/8 Knee Supported Shoulder External Rotation (5# plate)

Warm-up

2 Rounds

3:00 Airdyne
30 Air Squats
10 Inchworms

Weightlifting

Hang Power Clean

2x5x45#
5×95
3×135
3×165
1×185
1×205
1×215
1×225
1×235

I chickened out on my first try with 235 and then got it after resting a few minutes. Much lighter than I can do from the floor, so I guess I need some work on my hang lifts.

Conditioning

The Chief – 5 Cycles

3:00 AMRAP
- 3 Power Cleans (135#)
- 6 Push-ups
- 9 Air Squats
1:00 Rest

I’d only done this Rx once before over three years ago, going 5+1, 2x 4+16, and 2x 4+9.

Today I did 5+3 for the first four cycles and 5+2 for the last. I had a really good push from Tom in class today or I would have let myself get slower. After the 2nd or 3rd cycle I realized I could keep track of my rounds and didn’t need to move power chips, so those first cycles could have been better. According to how BTWB adds it up, today was 26.556 rounds and my last attempt was 24.296 rounds, so this was a pretty big PR for me.

Ranks an 89 on BTWB and I’m thrilled anytime I’m around 90, especially with this one dominated by bodyweight movements. I think my new bodyweight of 200 pounds suits me much better than the 210-215 I’d been carrying around the last few years. Will I be able to stick to this weight as I get some of my strength back though?

Pace By Feel

After the workout Tuesday, I started feeling sore in my lats and even more in my chest, so I’m thinking it has to be the pull-ups. Still pretty sore today. My shoulders were not ready for over 120 reps on the rig in two days I guess! Walked 18 holes yesterday and went to the 4pm class today.

Active Life – Shoulder Abduction 7

Accumulate 2:00 Single Arm Overhead Hold (per side)

4 Rounds

30s Right Arm Overhead Hold (35# DB)
30s Left Arm Overhead Hold (35# DB)

Warm-up

2 Rounds

20 Calorie Row
15 Push-ups
10 Box Jumps (20″)

Strength

10 Bench Press (45#)
10 Bench Press (95#)
10 Bench Press (135#)
10 Bench Press (145#)
10 Ring Rows
10 Bench Press (155#)
10 Ring Rows
10 Bench Press (165#)
10 Ring Rows

Conditioning

“Christine” – 3 Rounds

500m Row
12 Deadlifts (bodyweight – 200#)
21 Box Jumps (20″)

Warmed up deadlifts with 10×45, 5×135, and 5×185. I had a feeling this workout would suit me well especially with the shorter box. Didn’t want to go out too hot though, so I did an easy 1:50 for my first row. I did the deadlifts in 2×6 each round with a short break so I could swap my hands and take the load off my back a little bit before the box jumps. All were jump up and step down. The monitor on my rower shut off right before round 1 started so I got a delay there and then it wouldn’t turn back on for the other rounds. So I rowed my pace for 2:00 on the clock, which was quite generous of me because I can row two minute 500s for a long time. Kind of sucks because I would have liked to push more in the 2nd and/or 3rd round. Oh well. Finished in 11:32

Only One

My quads are a bit more sore today and my outer chest is pretty sore. Maybe from pushing away on the pull-ups? Or maybe from the push-ups on Sunday? Went to the 4pm class.

Active Life – Shoulder Abduction 8

3 Sets

10/10 Single Arm High Pull (26# KB)

Skipped ahead because I wasn’t doing extra overhead holding before class.

Warm-up

3 Rounds

30s Handstand Hold
20 Jump Rope
20 DU
10 Air Squats
5 Box Jumps (24″)

Conditioning

10:00 AMRAP
- 50′ Double Overhead Walk (50# DBs)
- 5 T2B
- 5 V-ups
5:00 Rest
10:00 AMRAP
- 50 DU
- 5 Burpee Box Jumps (24″)

Decided to scale back from 10 toes-to-bar, especially after all of the pull-ups yesterday and my back was feeling tight when I practiced a few. Awful lot of bar work these two days for my first time back on it in over 4 months. It was a nice change of pace sub in the v-ups and it allowed me to do every set of 5 T2B unbroken. Got through 9 rounds plus the entire walk.

I missed after five reps in my third round of double unders and somehow did every other round unbroken. Only one miss! My shoulders didn’t even start feeling the fatigue I often get after a lot of double unders. Weird, but I love it. Kept moving on the burpee box jumps, trying not to fall behind Tom too much and then was able to pass him when he started missing on the rope. I felt good in this one considering the shoulder fatigue from the first AMRAP. Was able to do 7+53. I might have been able to push it more on the burpees, but that may have caused a bunch of misses, so hard to say.

Accessory

3 Sets

12/12 Kroc Rows (44#)
45s Handstand Hold

Looking forward to golfing tomorrow because I need a rest day.

72 Pull-ups

Went to the 4pm class.

Active Life – Shoulder Abduction 5 & 6

4 Sets

10 Knee Supported Shoulder External Rotation (5#, alternate sides each set)
30s Supinated Bar Hang

Warm-up

1:00 Assault Bike
20 Air Squats
1:00 Assault Bike
5/5/5/5 World’s Greatest Stretch
1:00 Assault Bike
10 Front Squats (barbell)

Weightlifting

Squat Clean

5x20kg
3×40
3×50
3×60
2×70
1×80
1×90
1×100
2x1x105

Holy shit my squat is weak. I could barely stand it up so I stuck with 105 for a final rep. I put on my belt for the last one, which helped my midline and did feel better. I can power clean that shit all day long, but can barely stand it up now.

Conditioning

30-24-18 Pull-ups
100-75-50 Air Squats

After the swings and T2B felt okay yesterday I figured I’d give regular kipping pull-ups a try today. Wasn’t going to do butterfly and put all that strain on my shoulder though. The last time I did pull-ups was on April 1st, so over 4 months ago! It had been so long when I pulled out my grips I remembered I hadn’t been able to completely break them in.

The reps are a 2x scale from the Rx of 15-12-9 muscle-ups. Maybe doing pull-ups when there are 72 reps wasn’t such a good idea, but I’ll find out how the shoulder feels over the next few days. Going in I thought it would be a good goal to be able to do three even sets each round and surprisingly I was able to do the 3×10, 3×8, and 3×6 without any trouble. My air squats were slow but controlled and I kept moving through each set. Finished in 13:06.

After class I jumped up and did a bar muscle-up, which felt fine too. Something is still going on in my shoulder, but if I can do movements without pain I’ll try.

Light Wall Balls

Got a bit of a headache again a few hours after the workout on Friday night. Could have been from hitting the redline again or maybe from doing HSPU. Decided to take a rest day yesterday since I’ll go to the gym tomorrow instead of golfing. Plus it was hot and I just wanted to kick back, relax, and watch the CrossFit Games after being out-of-town to play in a golf scramble.

11-12-13…20

Wall Balls (14#, 10′)
Sit-ups

The goal was to go unbroken and it wasn’t that hard to do. Nice to go light for a change. Finished in 11:08.

Tabata Work

4 Rounds Push-ups
30s Rest
4 Tabata Double Unders
30s Rest
4 Tabata Hollow Rocks
30s Rest
4 Tabata Double Unders
30s Rest
4 Tabata Push-ups

Bit of a false start when I set my phone app to reverse tabata. Had done 13 push-ups in those 10 seconds, which obviously affected things the rest of the way after resetting and starting over. I was able to do 17-17-12-11 on the push-ups, 36-30-35-36 dubs, 23-22-22-19 hollow rocks, 36-35-29-35 dubs, and 15-15-13-10 push-ups. Looks like missing a double under costs about 5-6 reps. This was harder than the wall balls.

Accessory

Wanted to get in the 4th shoulder abduction workout which was 3×10 single arm presses. Went with something a little more challenging and added the back work.

3 Sets

10/10 Bottoms Up KB Press (26#)
10/10 Suitcase Deadlift (28kg)

Gymnastics

3×10 Kig Swings / Bar Taps
3×5 T2B

First T2B I’ve done in months. Meh.

2x3x400

Went to the 4pm class.

Warm-up

2 Rounds

200m Run
10 Hand Release Push Ups
50′ Walking Lunge

Conditioning

3 Rounds

400m Run
25 Hand Release Push-ups

Pushed the runs and felt good. Did my push-ups in sets of 5, trying to keep rests short. Finished in 7:59. Got about 5 minutes of rest before the next one.

3 Rounds

400m Run
25′ Right Arm DB Overhead Walking Lunge (50# DBs)
25′ Left Arm DB Overhead Walking Lunge (50# DBs)

**Use two dumbbells, holding the second one on the other shoulder.

Felt like I was able to do the first run about the same as the first workout. Then came those lunges, which I thought I would be able to go down and back without dropping. Oh boy was I wrong! They really jacked my heart rate and my last two runs were so fucking slow. Took me 10:35 to finish.

That was a lot of running yesterday and today. Happy I was able to run had for four of the six.

Gymnastics Strength

4 Sets

2×5 Strict Rope Pull-ups (alternating high hand each set of 5)
2×5 Strict HSPU

Would have liked to do 10 handstand push-ups unbroken each round but there was no way after those metcons. Glad to be able to get all of the reps in though.

I have a golf scramble in the morning, so not sure if I’ll exercise tomorrow.

Ugly Reps

I know I pushed it on Tuesday because I got a headache a few hours later. My plans for the week changed a bit and I walked 18 holes yesterday, so didn’t get to the gym. I’m subbing in a league tonight, so I did yesterday’s gym WOD during lunch.

Warm-up

5:00 Airdyne (1.47 miles)
Power Snatch
- 5×45#
- 5×75
- 3×95
- 2×115
- 2×135
- 1×155
- 1×165

Conditioning

10 Rounds

200m Run
1 Power Snatch (175#)

I’m thinking these were supposed to be squat reps, but that’s a no go for my shoulder. I took the 80% off my all-time max though, which I haven’t hit in years. Really wide feet on every catch, but was able to go 10/10 and finish in 13:54. During my last run I realized I wasn’t doing the 3-step breathing.

Active Life – Shoulder Abduction 3

3 Sets

10/10 Single Arm High Pull (25# DB)

These are cool. Especially concentrating on slower down than up.

In other news, I got a treadmill for the garage gym!

I Found a Limit

Walked 18 holes yesterday and went to the 4pm class today.

Active Life – Shoulder Abduction 2

Accumulate 2:00 Pronated Bar Hang

4 Rounds

30s Dead Hang
30s Rest

Warm-up

2 Rounds

15 Push-ups
10 Shoulder Rolls (PVC)
20 Calorie Row

Strength

Bench Press (5×1)

10×45#
10×95
6×135
4×165
2×185
2×205
1×215
1×225
3x1x235

A long way from my 290 max.

Conditioning

21:00 EMOM (alt)

15 Calorie Row
10 Bench Press (155#)
15 Kettlebell Swings (70#)

I’ve been feeling good on the rower, so I said the hell with it and went for it, doing 2,000 cal/hr for the first two rounds, finishing each in about 28 seconds. I was able to do the bench press unbroken for those two rounds too. Then I started to crash and burn! I think I did 1,600+ for a round or two and then tried to keep it over 1,200. Did 6-4 on the 3rd set of bench and then the final 4 rounds were a struggle to finish in the minute by doing 4-3-3 and almost failing on the last 2 rounds. Especially not being able to start on time because the rows were taking longer and I needed a few breaths. My hands were so fucking sweaty I even had to put the KB down and scaled back the reps to 12 with 7-5 for the final 3 rounds.

What a fucking disaster! I found my limit on the rower for an EMOM like this though. I think it would have been a much different story if I had just gone out at 1,600-1,700 cal/hr.

Walked 400 meters to cool down a bit.

2018 Regional Event #4

Believe it or not my quads were still tight yesterday. Went to the gym at noon today.

Active Life – Shoulder Abduction 1

2 Sets (per arm)

50m Single Arm OH Carry (50# DB)

Accessory

10 Sumo Deadlifts (45#)
10 Sumo Deadlifts (95#)
10 Sumo Deadlifts (135#)
3 Sets
- 15 Sumo Deadlifts (165#)
- 45s Bent Hollow Body Hold

Had planned on four sets, but my back was feeling tight and I knew there were all of the snatches and burpees coming up, so cut back to three sets.

Conditioning

2018 Regional Event 4 (Using the women’s weights!)

2 Rounds
- 10 Snatches (125#)
- 12 Bar-facing Burpees
2 Rounds
- 10 Snatches (75#)
- 12 Bar-facing Burpees

Warmed up my snatch with 5×45, 5×75, and 3×105. All singles with 125# and 6-4 on both sets with 75. I wanted to go unbroken on the lighter weight so bad but just didn’t have it. I tripped over the bar on the very first burpee, but felt good after that. Was actually able to speed through the last set of 12. I finished the first 2 rounds at about 4:40 and it took close to 30 seconds to pull the 25# off each side. Finished in 8:35 and was feeling pretty good about my effort until I checked the Women’s Regional leaderboard, where I would rank #256. Those athletes are fit!

Midline

4 Sets

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold

Haven’t done this in a really long time and it showed. The goal is unbroken, which I’ve never been able to accomplish and today was no exception. I got the first two rounds unbroken and then took several breaks. Finished up in exactly 5:00.

Early Run Before a Day Trip

Went to bed early last night (for me) and set an alarm to get up for a run before heading down state to spend the day with my brother.

I actually got out of bed at 6am because I couldn’t sleep. Gave me time to have a cup of coffee and wake up before putting on my shoes.

Conditioning

2.05 Mile Run

Goal for the day was a < 10:00/mile pace and the three step breathing. Accomplished both, finishing in 19:36.

Active Life – Shoulder Flexion 11

2 Sets

10 Yoga Push-ups
10 Wall Walks (2s pause)