Author: Nick Momrik

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

Counting Cals

Golfed yesterday. Went to the 4:30 class today

Warm-up

  • 300m Run
  • Wrist Stretch
  • Front Rack Stretch
  • 10 Shoulder Press (45#)
  • 10 Push Press (45#)
  • 10 Split Jerk (45#)

Weightlifting

Push Press + Split Jerk

  • 3×95#
  • 3×115
  • 2×135
  • 1×155
  • 1×175
  • 1×195
  • 1×215
  • 1×225

Conditioning

21:00 EMOM (alt)

  • 20 cal Row
  • 10 Burpees
  • 10 Ring Rows

I did the ring rows instead of 5 muscle-ups. Had to really push on the rower to get in the 20 cals. Laxed on the burpees after 3 rounds to try to recover a bit. Ring rows were no joke either. Good workout.

Too Heavy

At the gym at noon.

Warm-up

  • 3 Sets
    • 15 pushups
    • 10/10 Single Arm DB Push Press (35#)
  • 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk
    • 2×45#
    • 2×95
    • 125
    • 155

Conditioning

E30S – 10:00

  • 3 Deadlifts
  • 2 Hang Power Cleans
  • 1 Push Jerk

I originally wrote this with 185# as the weight, but switched to 175 today. Still too heavy. I was starting to struggle in the 6th or 7th round I think. Held on through the first 10 rounds, took one 30 second round off as I stripped down to 155, and then finished with 10 rounds at that weight. Definitely much harder than I expected. But good to push it with some weights again.

Midline

5 Rounds

  • 15 Sit-ups
  • 20 Russian Twists (45#)
  • 30 DU

Missed a double under after 6 in the first round but then the rest were unbroken. Finished in 6:27.

Not Even Close

Golfed the last two days and realized one of the reasons I don’t get worked up about missing a workout two days in a row (or 3 of the last 4, like I just did) is that especially when I golf I’m walking over 6 miles on the course. Just as I believe in a healthy work/life balance, I think it’s important to find a balance with your exercise.

Went to the 4:30 class.

Warm-up – 4 Sets

  • 10/10 Single Arm KBS
  • 10/10 Single Arm Shoulder Press

Strength – Push Press

  • 5×45#
  • 5×95
  • 5×125
  • 5×145
  • 3x5x165

Conditioning

Nancy – 5 Rounds

  • 400m Run
  • 15 OHS (95#)

Ran the straight out and back route today. After the first set I didn’t think I’d be able to get every set of OHS unbroken, but I did. Finished in 16:24, which is not even close to the 13:35 I somehow did two years ago.

On to the Next

I was too tired from the weekend to golf, so it was a complete rest day. I was right about losing weight from working on the truck in the garage all weekend in that heat. Was 205 in the morning yesterday.

Now that the back rehab is done, I figure I’ll try out some of the other Active Life programs, especially as my 2-day/week membership at the gym is through the end of this month and then there is an ownership change taking place. Looking forward to getting in the gym more often again. Went out in the garage around 4pm.

Active Life – Thick Pack – Warmup

  • 20 Side Shuffles (5m)
  • 2:00/2:00 Banded Posterior Hip Distraction
  • 10/10 Lateral Leg Swings
  • 10/10 Lateral Box Step-ups (18″)
  • 5/5 Eccentric Ankle Dorsiflexion

Active Life – Shoulder Flexion

4 Sets (2x each arm)

  • 50m Overhead Carry (70# KB)
  • Rest 30-60s

Might as well try to correct this shoulder impingement, which has kept me off the rig.

Conditioning

  • 300m Run
  • 30 Back Squats (135#)
  • 300m Run

I guess counts with 3 are my thing lately. Slow but unbroken on the squats and felt pretty good on the run. Funny how dropping 10 pounds makes running easier. 🙂 Finished in 5:21.

Active Life – Thick Pack – Workout

  • 1:00/1:00 KB Psoas Mobilization
  • 10:00
    • 10 Glute Bridges (3s hold)
    • 10 Curl-ups (3s hold)

This first day of “Thick Pack” work was exactly the same as I’d done in some of the other programs. Got through 5 rounds.

Finished!

Worked on the truck all weekend with my Dad and then buttoned up a few things after my parents took off. Made it to the gym at 6pm with B.

Active Life – Hips

Warm-up

  • 1:00/1:00 Banded Posterior Ankle Distraction
  • 20 Lateral Banded Step Overs
  • 8 Squat Press Outs (25#, 3s)
  • 5 Jump Squats (singles)

Workout

  • 3 Sets (each arm)
    • 12 Single Arm Waiters Squat (5 count pause, 53#)
    • 1:00 Rest
  • MAX Single Arm Farmer Carry (70#)
  • 2:00 Rest
  • Repeat with other arm

Those squats are terrible with the 5 count pauses. I got 180 meters with each arm on the carries.

Conditioning

  • 30 HSPU
  • 30 Bar-facing Burpees

I’ve loving these little quick hitters lately. Not a great workout for my wrist though. I did 13-10-7 and finished the handstand push-ups at 1:42. Kept up a good pace and technique on the burpees and finished at 3:47.

Active Life – Back Max

3 Rounds

  • 1:00 Overhead Barbell Hold (125#)
  • 50m Double KB Front Rack Carry (53#)

Yuck! Even worse on my wrist.

That’s a rap with the Active Life back work. Really enjoyed it and it seems to have paid off. I think I’m going to try out their Shoulder Max program here and there to help with my right shoulder impingement and maybe will look at their Thick Pack workouts for some ideas.

Did I mention it was scorching hot all weekend? Ninety degrees inside the garage doing all that work on the truck. I bet I’m dehydrated and probably lost some considerable weight sweating this weekend.

An Early One

Planned to workout really but not be in the garage by 8am! Dad was coming down to help on the truck and left much earlier than I expected.

Active Life – Hips

Warm-up – 5 Sets

  • 3 Pallof Series (each position)

Workout – 3 Rounds

  • 5/5 Dead Bugs
  • 20 Mountain Climbers
  • 5/5 Hip Airplanes
  • 10s/10s Standing Straight Leg Hold
  • 1:00 Plank

Took me 9:45.

Active Life – Back Max

  • 10 Front squat (45#)
  • 10 Front squat (75)
  • 10 Front squat (95)
  • 3 Sets
    • 20 Front Squat (115#)
    • 30s/30s Banded Posterior Hip Distraction

Glad I got that done in case I don’t workout tomorrow.

Two More

I’m all over the place with reordering these last few workouts of each program. Only two days left after this!

Active Life – Hips

Warm-up

  • 5 Inchworms
  • 5 Sumo Inchworms
  • 5/5 Leg Abducted Rocking
  • 1:00/1:00 Sciatic Nerve Flossing
  • 10/10 Single Leg Deadlifts (45#)
  • 10/10 Single Leg Deadlifts (95#)

Workout – 6 Sets (3 each leg)

  • 10 Single Leg Deadlifts
  • 45s Bent Knee Hollow Body Hold

Went with 125-145-165#.

Active Life – Back Max

12:00

  • 10/10 Single Arm Kneeling Press (25#)
  • 10/10 Half Kneeling Halos (25#)
  • 10/10 Single Arm Suitcase Deadlift (70#)
  • 10/10 Single Arm Push Press (50#)

Got through 3 rounds plus the halos.

Triple Thirty

Golfed yesterday and out in the garage around lunch.

Active Life – Hips

Warm-up

  • 5:00 Ski Erg (1,006m)
  • 15/15 Lateral Leg Swings
  • 20 Alternating Groiners
  • 1:00/1:00 Samson Stretch

Workout

Romanian Deadlifts

  • 10×45#
  • 10×135
  • 10×185
  • 10×225
  • 2x10x245

All neutral grip. Then 30 sumo deadlifts which I put in the metcon.

Conditioning

  • 30 Sumo Deadlifts (225#)
  • 30 cal Ski Erg
  • 30 Sandbag Squats (100#)

The Active Life program said to try doing the deadlifts unbroken, so I did. Took about a minute. I kept my pace at 800-830 cal/hr on the erg. Squats were done in two sets of 15 to finish in 5:35.

Active Life – Back Max

4 Rounds

  • 12 Curl-ups (3 count hold)
  • 12 Lemon Squeezes
  • 15/15 Single Arm KBS (35#)

Took me 9:18, though it wasn’t for time.

Getting Better at Burpees

I golfed on Friday, got busy working on the truck both Saturday and Sunday, and golfed again yesterday. So with the run last Thursday I hadn’t been in the gym or garage since Wednesday. Made myself go to the 4:30 class today, even though I should be pushing to get through these last 4 Active Life workouts.

“Warm-up”

5 Sets

  • 4 Tall Muscle Cleans
  • 4 Hang Power Cleans
  • 4 Power Cleans
  • 8 Burpees

I did 3 sets with the bar, then 75# and 95#.

Weightlifting

Power Clean

  • 3×135#
  • 3×165
  • 3×185
  • 3×205
  • 3×225
  • 3×235
  • 3×245

I think I did TnG through 205 and then dropped every rep at the heavier weights. According to BTWB that was a PR triple for me, which I thought might be the case. With 245# I caught with really wide feet on the 2nd rep and didn’t have my elbows all the way under with the 3rd, but was able to save it.

Conditioning

5 Rounds

  • 8 Hang Power Cleans (135#)
  • 12 Bar-facing Burpees

Chose not to Rx with the 165# since I already had in a bunch of cleans and then I could focus more on the burpees. Michelle gave me a good push because she Rx’d with the 110# so I couldn’t let her beat me. It was neck and neck but I was able to go unbroken on the last set to get a 4 burpee lead and then held on through the burpees.

So I did the 1st and 5th sets unbroken and I went 5-3 on the middle three sets. I made myself jump all of the burpees and I didn’t take any steps before jumping over the bar, so I’d take off right from wherever I jumped up to my hands. I think I did nearly every rep without a pause between the jump up and the jump over as well. Burned like hell though. Finished in 8:37.

Golf again tomorrow. 🙂

In other news, I’ve cleaned up my eating by getting meals from Factor 75 and the food is amazing. I was down 8 pounds already on the scale this morning. I haven’t been this “light” in a year and a half.