Author: Nick Momrik

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

Closer & Closer Grip

I definitely need to do heavier wall balls more often. I’m feeling those all over today!

Out in the garage around noon for a needed mental break from work. Warmed up with 5:00 on the Air Dyne for 1.57 miles and then overhead squats with grip width slowly moving out:

  • 10×45#
  • 5×75#
  • 5×95#
  • 5×115#
  • 5×135#

20:00 EMOM (alt)

  • 5 Strict C2B Ring Pull-ups
  • 10 Weighted GHD Sit-ups (20#)
  • 5 OHS (155#)
  • 5 Russian Dips (helped with feet)

Worked up quite a sweat in the cold garage. My middle fingers were on the last knurl ring of the bar so still a pretty close grip.

Headed to Saginaw’s only CrossFit affiliate in the evening.

Rowing WOD Week 15 Session 2

  • 4 Rounds
    • 200 Calorie row
    • 3:00 Rest
  • 5:00 Rest
  • 5 Rounds for time
    • 5 Burpees over the rower
    • 2 Calorie row

Shot for 20s/m and 950+ cal/hr on the first round, increasing 1 s/m and 10-15 cal/hr each round.

  • Round 1: 20 s/m, 12:24, 3,079m, 967 cal/hr
  • Round 2: 21 s/m, 12:11, 3,049m, 981 cal/hr
  • Round 3: 22 s/m, 12:05, 3,037m, 991 cal/hr
  • Round 4: 23 s/m, 11:55, 3,018m, 1005 cal/hr

Felt pretty good. The 5 rounder was to practice transitioning in and out of the rower, while strapping feet in each time. Took me 2:10. I didn’t count any calories I got on the first 2 pull since they came with almost no effort being stored up from the previous round.

The 25

9am at Intuition.

Warm-up

  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • 10 Pass thrus
  • PVC Rack stretch
  • 20 PVC Good Mornings
  • 20 PVC Thrusters

Strength: Front Squats (1s Pause)

  • 10×45#
  • 5×135#
  • 5×185#
  • 5×205#
  • 5×215#
  • 5×225#
  • 5×235#

Conditioning

4 Rounds

  • 1:00 Slam Balls (25#)
  • 1:00 Shuttle Runs (22′)
  • 1:00 Wall Balls (25#)

For some reason I had 3 rounds in my head so I went unbroken on the 3rd round of wall balls. Then of course I had to do the 4th round unbroken. Guess it worked out because I made both. About 242 reps total. Class was rowing, but I’ve been rowing plenty so substituted the running. Most of the time we have 1:00 of rest between rounds, but not today.

Gymnasty

5 Sets

  • 10 T2B
  • 20s Handstand Hold

Bar work has been feeling good lately.

Hold It

Could feel some fatigue in my legs moving around the house this morning and could feel some in my shoulders during the workout. Probably from Sunday, but possibly a little from the rowing and burpees Monday night.

Made it in for the 9am class.

Warm-up

  • 3×10 Reverse Hyper (210#
  • Bottom Squat Hold
  • 3 Rounds
    • 5 Back Squat (45#)
    • 5 Shoulder Press (45#)
    • 5 Push Press (45#)
    • 5 Burpees
  • Deadlifts
    • 6×45#
    • 6×155#
    • 6×225#

Strength Conditioning

14:00 EMOM (alt)

  • 6 Deadlifts (275#)
  • 8 Burpees

Barbell Conditioning

5 Rounds

  • 3 C&J (Increasing)
  • 10 Lateral Bar Hops
  • 1:00 Rest

My plan was to start at 155#, add 10# each set, and end on 195#. First round felt too easy so I made a 20# jump right away. Then another big jump for the last set. My loads ending up being 155-175-186-195-215. Every round was actually power clean-jerks (no touch-n-go) until the 215# when I stood up all the way (still powered them), took some air, and did the jerk. First 4 rounds were taking 21-22 seconds but the last took a little longer. Finished at 5:58 on the clock.

Midline

It was programmed for 8 rounds of :30/:15 plank. Doesn’t really do anything for me so I didn’t rest. Did a hands plank and made it to 5:03 before crashing for a 33 second PR.

Bump it Up

I’m a little sore from yesterday, in my shoulders and outer quads. Made it to the gym a little after 3:30.

Warm-up

  • 8 Reverse Hyper (210#)
  • 10 Back Squat (45#)
  • 10 Shoulder Press (45#)
  • 8 Reverse Hyper (210#)
  • 6 Back Squat (155#)
  • 6 Shoulder Press (75#)
  • 8 Reverse Hyper (210#)
  • 3 Back Squat (205#)
  • 3 Shoulder Press (95#)
  • 3 Back Squat (235#)
  • 3 Shoulder Press (115#)
  • 3 Back Squat (265#)
  • 3 Shoulder Press (130#)

Strength

10:00 EMOM (alt)

  • 3 Back Squats (285#)
  • 3 Shoulder Press (140#)

Feeling more comfortable in the squat. Used the belt and lifting shoes today. Really like this combination now that I’ve done it 3 weeks in a row. I think next week I’ll switch it up to front squats and bench press for a 3 week cycle of the same progressing rep scheme going from 5s to 4s to 3s.

Rowing WOD Week 15 Session 1

  • Every 2:15 for 8 rounds
    • 17 Calorie Row (+2 calories from last week)
    • 9 Burpees over the rower (+1 burpee from last week)
  • 5:00 Rest
  • 2 Rounds
    • 17 Calorie Row
    • 9 Burpees over the rower

Total of 1,633 meters in part A and 432m in part B. My splits for the intervals were 0:52, 0:55, 0:56, 0:59, 1:01, 1:01, 1:01, and 1:02. Did the 2 rounder in 2:19. That second round is so bad after jumping back and forth over the rower during the burpees. You wouldn’t think it would affect you that much, but there is no power left in the legs for the 2nd row.

That’s 2 weeks in a row I got a little headache from this combo. Just don’t push that hard usually and with these two movements you can always keep going.

Liftoff

Tonight we got together to do the CrossFit Liftoff event for fun. Alex lifted, while Bryan and I did all 3 parts.

Warm-up

  • 3×8 Reverse Hyper (140#)
  • Crossover Symmetry Activation
  • Bottom Squat Hold
  • Ring Hang

Snatch

  • 3 Muscle Snatch + 3 Snatch Press + 3 OHS
    • 45#
    • 75#
    • 95#
  • All full snatches unless noted
    • 3×115#
    • 2×135#
    • 1×145#
    • 1×155#
    • 1×165#
    • 1×175#
    • 1×185#
    • Fail 195#
    • 1×195# Power
    • 1×205# Power
    • Fail 4×210#

Was feeling light going up, then 175# started to feel some of the weight off the ground. Got in my head with 195 so then powered the next rep. Powered 205# and told myself I had to drop under the rest if I wanted to be able to make some bigger numbers. Was getting under them no problem just couldn’t keep the bar back. Need to put more time into working on them.

Clean & Jerk

  • 3×135#
  • 2×165#
  • 2×185#
  • 1×205#
  • 1×225#
  • 1×235#
  • 1×245#
  • 1×255#
  • 1×265# (PR)
  • 1×270# (PR)

Cleans were scary. I haven’t done any big numbers in awhile other than the 255# clean during the Team Series. Back seemed to hold up well though. Jerks felt pretty good and that’s usually where my head gets me out of it. They said the bar was flying up. I’ll take the 6# PR and no misses. 🙂 Again though, need to spend more time on the lifts now that I’m healthy.

That was a fun bro sesh. Been far too long since we did that.

Conditioning

12:00 AMRAP

  • 3 Snatch (135#)
  • 6 C&J (135#)
  • 9 C2B Pull-ups
  • 54 Double Unders

Did all single snatch and clean & jerk the entire workout. Did 5-4 C2B in the first round, then 3-3-3 for 3 rounds, and convinced myself singles at the end, when I had just over 30 seconds left, would be faster. After 4 singles I finished with a triple. Wish I had tried for 3-3-3 again. Oh well. Finished with 4 rounds plus the snatches, clean & jerks, and 7 of the chest to bar pull-ups. Good workout!

Running Singles

Up at 6am again. WTF! Went to the 9am class.

Midline & Shoulder Warm-up

6 Rounds

  • 20s L-hang (bar)
  • 10s Rest

Done with bent knees held up, of course.

Strength

10:00 EMOM (alt)

  • 8 Push Press (115#)
  • 20s Handstand Hold

Not as hard as I was expecting. I tried to take my feet off the wall some during the holds. 135# would have been a better challenge.

Conditioning

15:00 AMRAP

  • 50 Jump Rope
  • 30 Russian KB Swings (53#)
  • 20 Shoulder Taps
  • 10 Pistols

I did my jump ropes like running with one foot per jump. Much easier to keep a rhythm going than I’ve been able to do with single unders on both feet recently. Shoulder taps got tough, but never came off the wall. Would like pistols to be a lot faster. Finished 5 rounds plus 50-30-20-4.

1:30 AMRAP

  • Row for calories

Really didn’t feel like doing this. Got 47 cals. I think it would have been a 500m in the low 1:30s if I remember right. Really started losing power at about 30 cals.

Stayed after everyone left for a little extra work.

Accessory

E90S 15:00 (alt)

  • 10 Deficit RDL (155#, 4″)
  • 10 Weighted GHD Sit-ups (20#)

I had planned single leg RDLs, but saw the little platform sitting out and got this new idea. Glad I did because it worked great. Ended up giving me about a minute of rest between movements.

Calorie Repeats

Was up bright and early with code on the brain so got working shortly after 6am. Headed to Intuition just after 9am.

Rowing WOD Week 14 Session 2

  • 5 rounds
    • Row 150 Calories
    • 2:00 Rest
  • 5:00 Rest
  • Row 25 cals for time

I started with 20 strokes/minute and increased 1 every round, also increasing pace. Times were 9:27, 9:23, 9:15, 9:10, and 8:58. Shorter rest than we’ve had for pieces this long, but felt fine. The 25 calories were done in 38 seconds, a 1 second improvement from last week. I wore my heart rate strap throughout. Peaked at 145 during the last interval and got up to 162 during the sprint. Total of 11,792 meters for the session.

rowing-wod-w14s1

rowing-wod-w14s1-hr

That big drop off in the chart happened when I walked too far away from my phone during a rest period.

Had planned to hit some work in the garage, but got in a killer coding zone at work. I guess I won’t rest tomorrow and will push active recovery off to Saturday.