Nick Momrik

Barbells for Becky

Went over to Bay City this morning for a benefit WOD for one of their members who is fighting cancer.

Warm-up

12:00 of “I Pick”

Combination of running is place, lunges, squats, burpees, high knees, butt kicks, 400m run, side shuffles, bear crawl, etc. Definitely got the blood flowing. It was a chilly 25-30° outside so my pants and hoody stayed on until I stripped of the sweatshirt for the C&J in the workout!

Conditioning

3 Rounds
- 400m Run
- 21 Russian Kettlebell Swings (62#)
- 12 Pull-ups
30 Clean & Jerks (135#)

Jason did the 1st and 3rd round of KBS and I did the pull-ups in those rounds. In round 2 we did the opposite. Sets of 5 C&J each to finish in 10:59.

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Stack It Up

Out in the garage before lunch.

Warm-up – 3 Sets

20 Push-ups
10/10 Single Leg Glute Bridges
10/10 Single Arm Single Leg DB RDL (40#)

Conditioning

20:00 Airdyne

Went 7.4 miles (11.91 km), which is still 0.03km off my best for 20 minutes and under my best 30 minute pace. What the hell got into me when I did that PR for 30?! Tallied 570 calories on it.

Midline

E2M – 4 Sets

Russian Twist Stack
- 10-25-10-25-15-15-25-10-25-10#

Move the plates and move them back.

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Weight Wednesday

I was a lot more sore in my lower body than expected the last couple of days. At first I was thinking it was the thrusters, but it could have been from the deadlifts I did Saturday. Went to the 4:30 class.

Warm-up

3 Sets
- 7 PVC Passes
- 7 Good Mornings (PVC)
- 7 Supermans
- 7 Power Snatches (PVC)
Shoulder Stretching
Power Snatch
- 2x3x20kg
- 2x3x40kg

Weightlifting

E90S – 15:00 (10 Sets) – 3 Power Snatches

45kg
50
55
60
64
67
70
72
74
76

I haven’t done a lifting EMOM in a really long time. Pretty happy getting up to about 168# and every set was touch-n-go. I did start pausing at my hip on the way back down with the last 3 weights.

Conditioning

3 Cycles

4:00 AMRAP
- 25 cal Row
- 20 Power Cleans (60-52-44kg)
- 15 Burpee Box Jump Overs (24”)
4:00 Rest

Weight decreases each cycle. We actually started each cycle where we left off instead of from the top. Even with the different starting points I did the exact same number of reps every round, getting 10 of the burpee box jump overs along with all of the calories and all of the cleans. In the first cycle I did 7 power cleans and then went to singles. In the 2nd I did 5-5 and then singles. At the end I was able to do 7-7-6. There was a fair bit of travel between stations, which I was glad to have. I did strap on my belt for all of the cleans because my back was already getting tight during the snatches. No tweaks, but I’ll have to take it easy the next couple of days.

8 Minutes of Plank

Felt like getting in the work early so I headed out to the garage before lunch.

Warm-up

3:00 Ski Erg – 655m

Strength – Shoulder Press

10×45#
10×65
5×85
5×105
5×115
5×125
5×135
5×145

Shoulder is getting better, but I’ll admit this wasn’t completely comfortable, especially getting that first rep moving. Started to over-extend in the last set and was planning to stop there anyway.

Conditioning

1,000m Ski Erg

Set out trying to hold a 1:45, just like last time when I set a PR with 3:36.9. I was able to hold it for a while, but really started to drift off pace in the third 250. Ended up with 3:33.9 for a 3 second PR.

Midline

4 Rounds

2:00 Plank (hands)
1:00 Rest
2:00 Plank (elbows)
1:00 Rest

Made it. I think I was shaking for the entire final 2 minute block. I haven’t done any planks on elbows in ages because I’m usually sweating so much my arms slide all over the place. Don’t have that problem as much in the cool garage.

Fitnessed in less than 45 minutes.

Almost Didn’t Make It

Like a dumbass I stayed up and watched the CrossFit Invitational until after 3am last night. I woke up wrecked and hopped back in bed at 10:30 to take a nap. Woke up with just enough time to make it to the gym for noon. I was not feeling like doing the workout I programmed.

Conditioning

10:00 EMOM
- 10 Burpees
5:00 Rest
10:00 EMOM
- 10 Thrusters (45#)
5:00 Rest
10:00 EMOM
- 40 Double Unders

I used to be able to hit all 10 rounds of burpees in 20 seconds. Not anymore or at least especially not today. First two rounds I may have gotten it, but then I was at about 22-23 seconds. Thrusters were easy. Got the first 4 sets of dubs unbroken and then I think I missed once in each of the next 4 rounds, another set unbroken and missed once at the end.

Seemed to wake me up.

Midline

4 Rounds

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

Yep, this beauty again. First 2 sets felt good. I made the 3rd unbroken today, though it got a little ugly. Definitely wasn’t making the 4th though. I broke after 1, 6, and 10 tuck-ups! I’ll get them all unbroken soon.

Twenty Fives

Ended up resting yesterday because I didn’t get much sleep the night before. More garage organizing today, but had to get in a workout around 5:30.

Warm-up – 3 Sets

3/3 Turkish Get-ups
5/5 KB OHS (35#)
10/10 Single Arm Single Leg RDL (35# KB)
10/10 Single Leg Glute Bridges (pause)

Conditioning

2 Rounds
- 25 Ring Dips
- 25 Deadlifts (135#)
2 Rounds
- 25 Pull-ups
- 25 Step-ups (24″)
2 Rounds
- 25 Push-ups
- 25 MB Cleans (20#)

I went 8-6-6-5 and 5-5-3-3-3-3-3 on the ring dips. Deadlifts were both 15-10. First pull-ups I was too conservative with 5×5 and easily did 10-10-5 the next time through. Push-ups and medicine ball cleans were both 15-10 each time. Finished in 17:35. Harder than I expected.

Flat Stanley for my niece’s preschool class. He’s looking a little thin so I’m trying to bulk him up.

Making Men

Rested yesterday. I switched my gym membership to the 2x/week plan. I’ve only been to the gym more than that 2-3 times since the program switch, which is disappointing. I’m not going to risk injury and overtraining though; I’m over those years. I’ve still been working out 5 days a week on average, but making use of my garage. I have to admit, getting back an extra hour+ in the day (without prep, travel, and social time) is a nice bonus. My cardio has been feeling good, so I’ll continue what I’m doing. I think the lower volume is helping a lot.

Out in the garage for a workout before a late lunch.

Warm-up

5:00 Airdyne – 1.51 miles

Strength – Back Squat

10×45#
10×95
6×135
3×165
3×185
3×205
3x3x225

I think I forgot how to squat. Felt fine, but I can tell I’m hesitant with each rep.

Conditioning

4 Rounds

10 Renegade Man Makers (35# DBs)
20 GHD Sit-ups (parallel)

Been a long time since doing man makers. If you’ve never done them, it’s a push-up on the dumbbells, a row with each arm in the plank position (helps to keep wide feet), jump/step feet up to hands, clean, and shoulder to overhead. I wasn’t fast with them, but never stopped and did all sets of sit-ups unbroken too. Finished in 12:54.

6 Years

Wow, it’s been 6 years since my first CrossFit workout. I’m still learning and progressing.

Upper abs, upper back, shoulders, biceps, and hands are all sore from the last two days. The hand thing is odd and not something I remember feeling. Maybe from the 75 heavy American swings yesterday.

Out in the garage for 30 minutes on the Airdyne. Did 10.65 miles, which is far off from my best of 11.23 and I felt like I had a pretty good pace, though I did pick it up in the last 10-15 minutes knowing how far off that pace I was. Looking back at my logs, I have kept higher pacing in my best 30 minute “rides’ compared to my best 20 minutes rides. I guess I’ll have to pick up the pace the next time I try 20.

Get This Halloween Candy Out of Here

Upper back and biceps are sore. Was a few minutes late to the 4:30 class because my cleaning lady held me up.

Warm-up – 3 Sets

10 Russian KBS (35#)
5 American KBS (35#)
4 Pause Power Cleans (45#)
3 Hang Squat Cleans (45#)

Weightlifting

Pause Squat Clean + Hang Squat Clean

Been quite a long time since I squat cleaned that much. Last time I tried 175 in a complex I threw out my back.

Conditioning – Partner WOD

150 American KBS (25/20/15/10/5 reps)
150 cal Row
150 Burpees (25/20/15/10/5 reps)
75 MB Chest Pass (3-5 yards apart, 20#)
75 Synchro Sit-ups

Partnered up with Weston. The first 3 movements are one person working at a time according to the rep schemes and then we split up the row into 45-30 each to keep switches to a minimum. I paced the 45, but felt good and was keeping 1500+ cal/hr on the set of 30. I recovered well for the 25 burpees and went out hot. Lost some gas and was a bit slow on the 20, but then cycled really well on the 15-10-5. The chest passes are just weird, but I think 30# would have been fine. Took us 25:08.

More Unbroken This Time

Rested yesterday and did some demolition work in the basement. First time at the gym all week!

Warm-up

Dead Hang
Power Snatch
- 5×45#
- 5×75
- 5×95
- 5×115

Conditioning

5 Cycles

4 Snatches (135#)
4 Bar Muscle-ups
3 Snatches
3 Bar Muscle-ups
2:00 Rest

I did the 4 snatches unbroken each round and singles for the set of 3. I was stringing together the muscle-ups in the first to rounds, but started to feel some pulling on one of my calluses so I switched to singles. My rounds were 1:17, 1:15, 1:53, 1:54, and 1:47.

Accessory – 2 Sets

MAX Strict HSPU
200m Suitcase Carry (62#)

I fell off the wall after 11 and probable could have done at least 1 or 2 more. Got 11 the second attempt too. I switched hands at the halfway point on both carries.

Midline – 4 Sets

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

Today was my second time trying this and I did much better. Got through 2 sets unbroken and didn’t increase the rest at all. On the 3rd set I think I broke after 2 tuck-ups. In the 4th set I broke after 8 v-ups and after 5 tuck-ups as well as brought my knees in some on the hold.