Nick Momrik

Been Sick

Started getting a scratch in my throat Monday night and could hear it in my voice on Tuesday. Woke up feeling like some kind of head cold. Felt weak and tired yesterday so rested again. Starting getting some energy back today and I’ve only worked out once since last Thursday, so I wanted to do something even though tomorrow I’ll be doing 18.5.

Active Life – Hips

Warm-up

20x Side Shuffles (5m)
2:00/2:00 Banded Posterior Hip Distraction
10/10 Lateral Leg Swings

Workout – 6 Sets (3 each leg)

8 Box Step-ups (50# DBs, 20″)
5 Eccentric Ankle Dorsiflexion
1:00 Rest

Not sure if I’m just that tired or it was that tough. Did seem to get a bit easier after the first set though.

Conditioning

15:00 Airdyne

Nothing crazy today. Wanted to move more than anything. Did 5.03 miles and was out of the garage in less than 40 minutes.

18.4 / Diane

Went to March Madness yesterday and Friday and was busy with my Dad on Saturday. So I was well rested for this workout.

Warm-up

Bottom Squat Hold
PVC Passes
5 Inchworms
5 Sumo Inchworms
High Knee Walk
Butt Kick Walk
5 Shoulder Press (45#)
10 Deadlifts (45#)
2×5 Deadlifts (135#)
2×5 Deadlifts (185#)
2×2 Deadlifts (225#)
HSPU

CrossFit Game Open Workout 18.4

In my case, just Diane. I’ve seen a lot of bitching online about the new handstand push-up standard. I guess my shoulder to elbow length is advantageous because I got about 2 inches extra on the wall.

21 Deadlifts (225#)
21 HSPU
15 Deadlifts (225#)
15 HSPU
9 Deadlifts (225#)
9 HSPU
21 Deadlifts (315#)
2 Handstand Walks (25′ in 5′ sections)
15 Deadlifts (315#)
2 Handstand Walks (25′)
9 Deadlifts (315#)
2 Handstand Walks (25′)

On the drive to the gym I decided I wasn’t even going to load up the 315# bar. The most I’ve pulled in the last year was some doubles with 305# a few weeks ago. Going heavy under fatigue isn’t a risk I want to take right now with the rehab going well.

I went 8-7-6, 8-7, and 9 on the deadlifts and went without a belt. Shouldn’t have been so conservative on those. For my HSPU I went 12-9 and then 8-7 with one no rep. I had to start stretching and taking longer to make sure each rep counted, which of course leads to more fatigue. Had to go 4-3-2 for the set of 9. Finished my 90 reps in 5:44 with a 4:39 tiebreak.

I was excited to give this a shot because I’ve been wanting to try Diane for months since my HSPU have improved so much in the last year. Now I’m really looking forward to another attempt down the road with normal HSPU. I may try to do the deadlifts unbroken whenever that day comes.

Since I hadn’t worked out since Thursday I felt like doing something else, so we did a circuit.

12:00 EMOM (alt)

Row
Battle Ropes
Russian KBS (53#)
Sit-ups

Didn’t count my reps.

No Lungs

Had the day off work, but it turned out to mostly be a lazy day. Thursday has been a rest day during the Open, but I might not get in a workout until Monday, so pushing a long streak this week.

Active Life – Hips

Warm-up

250m Straight Leg Ski Erg (subbed for row)
5 Inchworms
5 Sumo Inchworms
5/5 Leg Abducted Rocking
1:00/1:00 Sciatic Nerve Flossing

Warmed up the deadlifts with 8/8 at 45# and 95#.

Workout – 6 Sets (3 each leg)

8 Single Leg Deadlifts (125-145-165#)
30s Bent Knee Hollow Body Hold

Conditioning

Power Elizabeth
21-15-9

Power Clean (135#)
Ring Dip

I’ve wanted to give this a try for the last couple years but kept finding reasons to do something else. I’ve only ever attempted it once with a 7:09, back in 2013. I started out 6-5-5 and then died. Ring dips turned into triples and doubles really early. Took me 7:24. Need to do more met-cons.

Active Life – Back Max

4 Rounds

20 Plank Push-ups
10 Supinated Pendlay Rows (75#)
30s/30s Pallof Press Hold
10 Leg Lifts (asked from 5-10 Strict Toes to Bar)

Went to try a T2B and my right shoulder wasn’t having it. The strict ones really bug my shoulder.

Ready for some rest days!

Sub 40

Quick afternoon session in the garage. I was in and out in under 40 minutes.

Active Life – Hips

Warm-up

5 Pallof Series (each position)

As I’m writing this I realize I just did 5 reps at each position instead of 5 series. Whoops!

Workout – 4 Rounds

5/5 Dead Bugs
20 Mountain Climbers
5/5 Hip Airplanes
10s/10s Standing Straight Leg Hold

Active Life – Back Max

Warm-up – 3 Rounds

5 Cat Camel + Rock Back
5 Inchworms

To warm up my sumo deadlift I did 8 reps each at 45-95-135#.

Workout – 5 Sets

16 Sumo Deadlift (165#)
30s/30s Sciatic Nerve Flossing

Kept moving from one to the other.

Row Thruster

My legs have been feeling the squatting and possibly the box jumps from Sunday. Went to the 4:30 class.

Warm-up

5 Sets

200m Row
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

I used 45-45-95-115-135#. Then I did a squat clean + front squat + push jerk with 155 and 175.

Weightlifting

E2M – 10 Sets

Squat Clean
Front Squat
Push Jerk

I did 185, 195, 2 sets 205, 3 sets 215, 2 sets 225, and 235. Good test for my core. Was ok, but those should have been light weight for me.

Conditioning

E3M – 5 Sets

300m Row
9 Thrusters (95#)

I pulled about 1:45-1:48 and tried to push the final set. Was surprised how good the thrusters felt in the first set, but that didn’t last. My posterior chair was lighting up by the end of the 3rd set. My times were 1:31 – 1:31 – 1:34 – 1:34 – 1:33.

Slow Ski

Abs and a little sore from the evil wheels.

Active Life – Hips

Warm-up

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

Workout – 3 Sets each arm

8 One Arm Waiters Squat (53#, 3 count pause)
60m One Arm Farmer Carry (70#)

Conditioning

3 Rounds

500m Ski Erg
- 1:49.7
- 1:49.5
- 1:48.3
2:00 Rest

That pace felt a lot harder than it should have.

Active Life – Back Max

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

Got through 5 rounds plus 5 more bridges.

Fight the Urge

Planned to workout yesterday, but after watching golf and being 6pm I wasn’t up for it. In to the gym at noon today.

25-20-15

HSPU
Box Jumps (24″)

Did the handstand push-ups 10-8-7, 8-7-5, and 8-7. Had to resist the urge to do 3×5 for the 15. Jumped and stepped down every rep. Finished in 8:17.

Warmed up Pendlay rows with 8×45#.

4 Sets

6 Evil Wheels
8 Pendlay Rows (115#)

Warmed up back squats with 4×115, 2×165, and 2×185 to also give me a feel for what load to use.

E30S 10:00 (alt)

5 Burpees
2 Back Squats (205#)

Maybe should have used 225#, but didn’t want to push it.

18.3

I was hoping to see ring muscle-ups come back this year but didn’t expect to see them on the bar as well. After noodling on this one I didn’t think I’d mind it. I was thinking it would be all about how good of a day I could with the rope and how much I could limit my rest on the rings. I figured I would be thrilled if I could miraculously get through 1 round.

CrossFit Open Workout 18.3

14:00 AMRAP (or 2 rounds for time)

100 DU
20 OHS (115#)
100 DU
12 Ring Muscle-ups
100 DU
20 DB Snatches (50#)
100 DU
12 Bar Muscle-ups

Managed to get the first set of double unders unbroken and then did 12-8 overhead squats. Second set of dubs wasn’t too bad. I went 3×3 on the rings with kind of long rests after those sets and then 3×1 with short rest. I was feeling I might fail so didn’t want to push the big set. Should have tried for shorter rest. Started to lose my dubs after that. The snatches felt heavier than I expected and I put it down halfway through. Weak! My 4th set of dubs was a struggle and I was getting pissed as I watched the clock tick away. I was leaning over and resting too much too. I started to worry I wouldn’t have time for any reps on the bar. Finally finished at 13:06 and did 2-2-2-1 to finish with 459 reps.

I look forward to trying this one again when my conditioning is back up.

Double Overhand

Active Life – Hips

Warm-up

15/15 Lateral Leg Swings
20 Groiners
1:00/1:00 Samson Stretch

Workout

8 Romanian Deadlifts
- 45#
- 135
- 185
- 205
- 205
- 225
35 Sumo Deadlifts (225)
- 15
- 4×5

I’ve been doing all double overhand grip on my deadlifts, which turned those 35 reps into a challenge and I had to break them up a lot.

Active Life – Back Max

15:00

15/15 One Arm Russian KBS (53#)
10 Sumo Inchworms
10/10 One Arm Front Squats (35#)
10/10 Lateral Leg Swings

Had a feeling this could be my conditioning for the day. Harder than expected and got my heart rate up for sure. I did 3+30.

Layer of Snow

Didn’t want a complete rest day since I took an extra one on Saturday and will be resting on Thursday. Jumped on the Airdyne for 30 minutes, going 9.8 miles.