Nick Momrik

13.4 Retest

Rest day yesterday and at the gym for noon today.

Warm-up

Dead Hang
Shoulder Mobility
Bar Taps
Bottom Squat Hold
C&J
- 6×45#
- 3×95
- 3×115

Conditioning

CrossFit Games Open 13.4 – 7:00 AMRAP

3-6-9…
- C&J (135/95#)
- T2B

I 3 and then 3-3 C&J and then singles the rest of the way. Went unbroken through 9 toes to bars and then 7-5. Made it through 14 of the 15 clean and jerks, which is 1 fewer than the last time, over 2 years ago, and 8 reps shy of my best. I could improve my score by not taking that half step or so back after each rep with the barbell. Could have pushed to do the 12 T2B unbroken as well.

I had some nasty “Fran lung” after this one.

Strength – Front Rack Lunges

3x10x135#
10×155
10×175

Felt good, even after the workout.

Midline & Gymnastics

3 Cycles

4 Tabata Rounds – MB Sit-up (20#)
1 Tabata Rest
4 Tabata Rounds – HS Hold
1 Tabata Rest

I did 10 sit-ups every round for a total of 120 and was able to stay on the wall for every 20 second block. I was putting my hands really close to the wall and able to keep my balance too. This did fry my low back.

Too Much Booty

Got in a workout this morning before leaving Rogers City. No warm-up.

300 FY

10:00 AMRAP

Airdyne cals

My plan was to start hot for 60-90 seconds and then settle in at 82-83 RPM. Worked out well and I set a PR by 7 calories. Got 365 and tallied 4.25 miles. Jumped back on for a slow 5 minutes to flush the legs and did 1.23 miles (60 cals).

Midline

Plank Holds (hands)

4:00
2:00 rest
2:00
1:00 rest
3:00

The first 4 minutes felt easy. The last 1:30 of the 3 minute hold was a struggle.

Blew out a pair of jeans for the first time!

Thanksgiving Sissy

Nice rest day yesterday and beat the traffic. Had a bright idea to do the “Sissy Test” this morning, but left the kettlebell in my car overnight so I needed to warm it up first.

“Sissy Test”

25->1 Burpees
1->25 Russian KBS (53#)

Never stopped on the burpees. I started breaking up the swings around 18 or so because the handle was so sweaty and I didn’t want to drop it in my parents’ upstairs room. “Happy Thanksgiving, here’s a kettlebell through the ceiling.” Finished in 43:34 which is the worst I’ve done for this workout, but I’m also 20 pounds heavier than I last did it 5 years ago on Thanksgiving.

Bring on the feast!

50 C2B

Went to the 4:30 class.

Warm-up – 12:00

250m Row
5 Strict Pull-ups
8 Bar Taps
8 Burpees

Took my sweet time. Got through 3 rounds + 250 meters.

Gymnastics Test

50 C2B Pull-ups

I’ve never tried this many chest-to-bar pull-ups straight. Thought sets of 5 would be good and I was able to get 8 sets before I went 3-2 and 5 singles. Finished in 2:40. Really got me breathing heavy.

Conditioning

1,500m Row
50 Thrusters (75#)
25 Bar-facing Burpees

Just terrible. I even paced out the row, taking 6:10 (slow!), thinking the thrusters and burpees would be bad. I wasn’t prepared for how much I couldn’t breathe. Did my first set of 10 thrusters and quickly decided to go for sets of 5 and try to keep rests short. Well, the rest were not short. I pushed a final set of 10 to finish after 6×5. The burpees were another world of hurt. After 10, with it still being over 50% of the way I told myself to pick it up and get the damn thing over with. Still wasn’t moving fast by any standard but moved with a little purpose. Finished in 13:25.

Thrusters and burpees are bad enough, but then that long row to start is just nasty.

Accessory – 3 Sets

10/10 Half Kneeling Bottoms-up KB Press (26#)
10 Ring Rows
1:00 Plank

No issues with my right shoulder. I couldn’t do those presses a few weeks ago, so it seems to have healed up.

Definitely need the rest day tomorrow.

Regional Inspiration

Definitely feeling some different muscles from the movements in yesterday’s aerobic work. Out in the garage before a company townhall at lunch.

Warm-up – 2 Sets

3/3 Turkish Get-ups (40#)
10 Glute Bridges (40#)
5/5 DB OHS (40#)
10/10 Single Arm Single Leg RDL (40#)

Feeling good with this stuff. Hopefully it’s making a difference.

Conditioning

4 Rounds

28 Pistols
15 Sandbag Cleans (100#)

Last week I saw someone post about 2016 Regional event 4, which used 115# power cleans and had a 10:00 time cap. I wanted to get in some sandbag work so I came up with this modification.

I wore my belt for the entire workout, though I loosened it in round 2 I think because it was pinching my abs on each clean. Pretty gassed with fatigued legs in round 2, so after that was just a grind. Tried to keep bending over to pick up the bag. Yes you throw it over your shoulder for each rep. I tried to remember to alternate shoulders for balance. Finished in 18:09.

Getting Close

Yesterday I drove to my brothers and helped with some wiring. By the time I got home it was dark and snowing so I didn’t feel motivated for a workout. Went to the gym at noon with the crew.

Pendlay Rows

2x10x45#
2x10x95
2x10x115
10×125

I used a supinated grip.

Conditioning

30:00 EMOM (alt with 45s work & 15s rest)

Bear Crawl
Dead Hang
Side Skaters
1-arm KB Thrusters (26#)
Plate Hops (45# plate)

Might feel all those bear crawls. Was able to hang on to the bar for the full 45 seconds each set. Did 10 thrusters per side each round and then 11/side in the final round. The plate hops were more tiring than expected.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

Was really getting ugly in the 3rd round and I had to give it for a quick rest after 6 tuck-ups in the final round. Getting close to unbroken all the way, but don’t want it to be a complete shit show either. Finished in 6:11, which is a best by 5 seconds.

Conditioning Cocktail

Moved my rest day up a day after all of the squatting on Tuesday and Wednesday. Out in the garage tonight for a workout.

Warm-up

5:00 Ski Erg

Oww my triceps are still smoked! Could really feel them on the pulls. Did 1,090 meters.

Conditioning

20:00 AMRAP

10 Banded PVC lat Pull-downs (2 green bands)
10 Deadlift Step-ups (15# DBs, 24″)
10 Medicine Ball Push-ups
40 Double Unders

Came up with this interesting mix of movements. I used one of my old Rx Smart Gear jump ropes instead of getting out my RPM rope. Anyone who tells you these are the best ropes on the market is either sponsored or has never used a lighter handled rope. Your shoulders get tired infinitely sooner and they just don’t spin very well. The only round I got unbroken was #7. Got 8 rounds, the pull-downs, and 6 of the dead steps.

Midline

4 Sets

2:00 Plank
50s Rest

Cut 10 seconds off the rest, which is a lot and swapped the order by going elbows first, but still alternating with a plank on hands in the opposite rounds. So much shaking in the last 2 sets.

Match Me

Quads and triceps are sore from “Coe” yesterday. Unsure if I should go to the 4:30 class with so much barbell but I’ve been feeling pretty good, so I went.

Warm-up

10:00 EMOM (alt)

8 Burpees
3 Push Press + 2 Press from Split + 1 Split Jerk

I used 45# for 2 sets, 75 for 2, and 95 for the last.

Weightlifting – Split Jerks

3×95#
3×115
3×135
3×155
3×175
3×195
3×215

Felt good to put up a bit of weight.

Conditioning – Partner

8:00 AMRAP
- 50 Front Squats (115)
- 50 Front Squats (135)
- AMRAP Front Squats (155)
3:00 Rest
8:00 AMRAP
- 50 Hang Power Cleans (115)
- 50 Hang Power Cleans (135)
- AMRAP Hang Power Cleans (155)

Small class today. Partnered with Brandi and we both scaled back from the Rx, which was 135/155/185 for men. Especially since this is a modification of the CompTrain Class workout today but was programmed for teams of 3 as 7 minute AMRAPs, so going with only 2 is half as much rest before it’s your turn again.

I started off both times. Did 25 unbroken front squats with 115, 15-10 with 135, and 10-10 with 155. Brandi held on at the end for 14. On the cleans went 15-10 with 115, 7-9-9 with 135, and 7-9 with 155. I tried to hold on until time ran out but had to drop it with 10-15 seconds left. Brandi got in another rep.

Definitely wouldn’t have wanted to go heavier as a partner workout or the sets would have gotten really small.

Paying a Visit to an Old Hero

After mowing up leaves in 40° yesterday I didn’t feel like spending another hour in the cold garage for a workout. So I rested. Out in the garage tonight. Warmed up with 5 minutes on the Airdyne for 1.5 miles and then 6 thrusters with the empty bar. I can hold that 60 rpm warm-up pace without even trying. Seems to be a sweet spot for me.

“Coe”

10 Rounds

10 Thrusters (95#)
10 Ring Push-ups

This workout has been on my list to revisit for the last couple of years and I finally got to it. The only other time I did it was in February of 2013 with a time of 18:54. My plan was to attack it similar to Open Workout 17.5 by splitting up the thrusters until the final round. I had a feeling the push-ups would be harder than one might expect, so I wanted to break those up too. I went 6-4 on both movements through 9 rounds. Then I did the thrusters unbroken and had to go 4-3-3 on the push-ups. Finished in 14:26 for a 4:28 PR!

Midline

Tabata Sit-ups

I planned to do GHD sit-ups to parallel, but those thrusters stressed my back enough. I did 11 reps for 7 rounds and then 12 for a total of 89. Went to roll to the side and push up off my ass, but my left arm was shaking so bad I couldn’t support my weight. 😂 Talk about fatigued triceps!

Wrists Not Shoulders

In at noon.

Warm-up

Bottom Squat Hold
PVC Passes
5 OHS (45#)
5 Shoulder Press (45#)

Conditioning

21-15-9

HSPU
OHS (95#)

Wanted to do this first so the front rack wouldn’t fatigue the shoulders more. I was really expecting this to be worse on my shoulders, but it was my wrists that hurt when I was done. I did 11-5-5 and 12-9 in round 1, then 5-5-5 and 9-6 in round 2, and unbroken sets of 9 for both movements to finish in 6:42. I definitely could have pushed the handstand push-ups more because I wasn’t risking failure at the end even with the set of 9. When I’m confident in my back I’ll have to give Diane a try because I’ve never done the full 21-15-9.

Strength – Front Rack Lunges

10×95#
10×115
10×135
10×155
10×165

Don’t remember the last time I did these.

Midline

4 Rounds

10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest

I just didn’t have it today. Maybe the previous stuff fatigued my core. In the 3rd round I broke once after 5 tuck-ups and then in the last round I broke after v-ups and after 6 tuck-ups. Still set my best time by 3 seconds with 6:16 though.