Author: Nick Momrik

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

1 More Sleep

Stayed up late and up early this morning. Too excited watching the stuff roll in from California on social media. I fly out tomorrow! Out in the garage around noon to do work.

Shoulder Press

  • 10×45#
  • 5×95#
  • 3×115#
  • 2×135#
  • 1×145#

Warmed up.

Pressing Complex

E2M 12:00

  • 1 Shoulder Press (155#)
  • 2 Push Press (155#)
  • 4 Push Jerks (155#)

Was feeling rough in the first round! I wore the belt so I wouldn’t overextend. Really tried to tighten up my lower body before each set. Last couple of singles felt heavy! Here’s my last set…

Death by Clean

* Every 30 seconds instead of every minute!

  • 1st 30 seconds – 1 Power Clean (115#)
  • 2nd 30 seconds – 2 Power Clean (115#)
  • … increase by 1 rep every 30 seconds

Testing this one out before it’s used later this week at CrossFit Intuition. I set the over/under at 9, figuring that it all came down to how long you can go unbroken.

I probably should have done a few warm-ups because the first few rounds felt ugly as hell. Went unbroken through 8+7 and then singles. Barely had any rest before the 10th round started so just kept with the singles. Didn’t make it through. Final score of 9+7. It got nasty real fast. Wore the belt here too just to be safe.

Gymnastics

12:00 EMOM

  • 2 Strict Pull-ups (40# vest)
  • + 2 Strict Ring Dips (40# vest)

Was taking about 15 seconds to get the work in each round.

Conditioning

2 Rounds

  • 75 Air Squats
  • 25 Ball Slams (30#)

My air squats are slow, but I never stopped during either movement. Finished in 7:13.

Took a break from watching the Masters and Teens on the live stream because I had to go pick up a case of Kill Cliff so figured I’d stop at the gym for some more work around 6pm.

I did some bottom squat holds and stretching, then 3 sets of 10 Reverse Hypers (210#).

Out of the blue I went for a big set of muscle-ups even though I’d already done those weighted pull-ups and dips earlier today. Got 9 and dropped without attempting a 10th. Was at that point where you just know it’s not going to be close if you try another. That’s a PR by 1 from a year ago. Curious to see what I can do fresh now.

Was going to do some light and long prowler pushing. But a young kid who was a good football player wanted to join in, so did some sprints instead.

5 Rounds

  • 25m Prowler Sprint (High, 180#)
  • 25m Prowler Sprint (Low, 180#)

They always seem to be worse than you remember.

Track Lunging

More of the same during sleep with the back and when waking up. Walked 18 holes of golf today in some solid heat and humidity. Headed over to Saginaw Heritage’s track tonight.

Lunge University

  • 400m Walking Lunges

Just kept going. I did a couple of sections stepping one right into the next without bringing my feet together for a slight pause. Only took me 12:43, which is nearly 5 minutes faster than last time and 8 and a half minutes faster than the first time (both of those on vacation last week). The loop I was doing last week did have a hill involved and was mapped out online, so it may have been longer.

Although I’ve timed the 3 times I’ve done this, I haven’t exactly done it “for time” yet where I pushed hard. It’s been more about getting in the reps. I walked 800 meters after.

Speed

E90S 15:00 (10x)

  • 45m Sprint

Took the first couple to ease in. Don’t want to pull a hammy. Didn’t time them.

Cooled down with a really slow 1 mile jog around the track.

Better Back

Went out and walked a quick 9 holes late last night in the heat and then got a decent sleep again. Back was stiff and had a few pain shots getting up and just after waking up. Feels pretty good once I get moving though. In for Super Sunday after missing last week.

Accessory

12:00 EMOM (alternating)

  • 8 Step-ups (2×35# KBs, 20″)
  • 10 Reverse Hypers (210#)

Conditioning

  • 50 C&J (135#)
  • * 1:00 work/rest until finished

I did the first 10 touch-n-go and then got 5 more in that first round. Did 5 touch-n-go in the second minute and then 7 more. Dropped all the rest, going 12 and 11 in the last two, to finish at 6:49, including the 3×1:00 rest. I did wear the belt to help with my back and it felt good.

I was trying to think of what would be a good time for this and kept coming back to 5 rounds. I thought the pace would drop off a lot more after the first round, so I was pretty happy to get done in 4 rounds with time to spare.

30-20-10

  • HR Push-ups
  • Goblet Squats (53/35#)

I did sets of 6×5 push-ups, 20-10 squats, 5×4 push-ups, 12-8 squats, 6-4 push-ups, and 10 squats to finish at 5:47.

Midline

10 Rounds

  • 20s L-sit
  • 25s Rest

We did 8 rounds a couple of weeks ago, but it was the first thing of the day. Tough going today. I did the first 5 on rings, then 2 hanging from the bar, and finished with a fight for the last 3 on the rings.

Back Home

Still not the greatest night of sleep, but at least I started to be able to roll over like a normal human being at some point during the night. Looking forward to sleeping in my bed for a few days. Left Long Lake just before 9am this morning. Chilled out once I got home and then out to the garage.

Bench Press

  • 10×45#
  • 5×95#
  • 5×115#
  • 5×135#
  • 5×155#
  • 5×175#
  • 5×195#
  • 5×205#
  • 5×215#
  • 3×225#

The safety straps are hard to set in any decent spot for bench press. At the end I kept hitting them and one side of the bar would sort of rebound off, causing a weird imbalance. So without a spotter I didn’t want to push it and fail or push it to where I’d strain my back.

Front Squat

  • 10×45#
  • 5×95#
  • 10:00 EMOM – 3×135#

Wanted to move under load, especially since my back is starting to feel better. The front squats kept most of the load off the back. Not heavy, but get some blood pumping into the big muscles.

Conditioning

10 Rounds

  • 30s Ski Erg
  • 30s Rest
  • 30s Air Dyne (AD2)
  • 30s Rest

Used the first few rounds to feel out pace and warm up my body a bit more. It was hot in the garage with only the back door cracked open. I picked up the pace as the rounds went on. Didn’t allow myself to bend over during any rest periods. Felt good. I totaled 1,513 meters on the 🎿 Erg and 3.5 kilometers on the AD.

Not Improving

Another rough night. Almost seemed worse because I expected improvement. Played 9 holes of golf yesterday with my Dad and had no issues whatsoever. The worst part was carrying my clubs to and from the car.

I had planned a run for today but pounding the pavement probably would not have been a great idea. Rainy and chilly this morning so didn’t want too stray too far from the cottage.

400m Walking Lunges

Loaded up another episode of Foucher’s podcast and was determined to get this done much faster than yesterday. Did it by over three and a half minutes in a time of 17:32. Non-stop both days.

50 HR Push-ups

Was going to go for 100, but was feeling really fatigued early even though I was only doing sets of 5. Didn’t do push-ups yesterday, but the accumulation from the week hit me. When I was approaching 50 and knew I was nowhere near my best, I decided to call it a day (or morning). I was already struggling. Took me 2:39.

Hopefully the weather clears up and we can get out golfing tonight.

  

Tweaked, Again

Betting getting a lot more sleep this week, though it’s not easy to stay comfortable on a tiny bed. Went to the Bay Athletic Club this morning to get in some squats. Nice facility in the hospital in Alpena.

Back Squat

  • 10×45#
  • 5×135#
  • 5×215#
  • 1×255#

Fuck! Tweaked my back on the next rep with 255#. Not even heavy weight. Pissed me off. I’ve been doing 5×5 with more than 255# and no belt either. The bar was a larger diameter than I’m used to but I doubt that really made a difference. I’d been so careful over the last few months too and then to tweak it with something like this doesn’t make sense. Injuries rarely do though. Guess I’ll be putting the squat program on hold.

Accessory

6 Sets

  • 8/8 Kroc Rows (45-55-60-65-70-70#)
  • 10 DB Shoulder Press (35-45-50-50-50-50#)

Had these planned and was still able to do them. Shoulder press with two 50s got tough.

Goblet Squats

  • 10×50#
  • 10×60#
  • 10×70#
  • 10×80#
  • 10×90#
  • 10×95#

Still wanted to get some leg work in if I could. With the weight out in front it took the load off my back and I didn’t feel it when I made sure to be very precise with my technique.

Gymnastics

5 Sets

  • 5 Strict Pull-ups
  • 8 Strict Bar Dips

Don’t do those enough.

I went out and walked 9 on the golf course going to loosen things up. The back definitely affected my swing.

After going to a movie theater with my 4-year-old niece, I needed to blow of some steam.

Pushing Death

  • Death by Chest to Deck Push-ups.

Got 18+18 and barely got in that 18th rep, so didn’t game it to skip out on the 20th round. 2 rep PR from over 2.5 years ago at a much lighter bodyweight. Racking up the push-ups this week. That’s 189 more.

Oh yeah, done with a drink at my side.

  

Like Whoa

Rained all night and all morning. Waited for the ground to dry up before hitting this around 3.

“Brenton”

5 Rounds

  • 100′ Bear crawl
  • 100′ Broad Jumps
  • Do 3 burpees after every 5 broad jumps.

My favorite outdoor workout, probably because I cover a lot of ground on my jumps. I did it 3 and 2 years ago on vacation, but missed it last year for whatever reason. I thought I might have a 100 foot strip to use, but the yard wasn’t big enough, so I had to use a 50 foot piece there and back. Luckily it didn’t result in enough difference to screw up my broad jumps and make me do more burpees. I was able to make it across the 50 feet in 7 jumps every time, so only did 6 burpees every round. My time from 2 years ago was 9:23 (100′ strip) and 10:16 the year before. I smoked those with an 8:17! Whoa!! I think I was actually a lot better at the bodyweight stuff 2 years ago, but maybe not.

Hard and Fast

E90S for 8 Rounds

  • 50y Sprint

Felt pretty good. Walked back to the start and had about 25 seconds to sit and wait for the next round. Recovery was good to be able to go hard every run.

Midline

10 Rounds

  • 15s Hollow Rocks
  • 15s Rest

Got 13 in the first round and then 12s for a total of 121 rocks. Bumped it up 2 more rounds from what we did a couple of Sundays ago.

Too Much Sun

We took a cart for 18 yesterday since we had to be off the front quick for an event they were running. Good thing though since I started getting a sun headache on the back 9 from being outside all day.

Should have warmed up with a jog or something but dove right in.

4 Rounds

  • 400m Run
  • 50 Air Squats

Too slow on the runs. Finished in 13:41.

Tabata Pushups

Started out doing sets of 6 with a few seconds rest between. Made it through 3 rounds like that and then a round of 4-4-4.  Think I went 4-4-2 on the next two rounds. Then managed 8 and 9 reps in the final two rounds for 85 total.

Did four 2:00 planks with 1:00 rest in the afternoon.

I Guess

Wasn’t even sure I was going to do anything today but Heather wanted to after waking up. Ok, twist my arm. We jogged about 600m to warm-up.

6:00 AMRAP

  • 20 Walking Lunges
  • 5 HSPU

Got 5+23.

6 Rounds

  • 20s V-ups
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

Much harder than expected. Abs are sore from the 90 GHDs I did yesterday. I tallied 54 v-ups and held the holds throughout.

Will probably walk 18 on the golf course with Dad later.

Did a max set of push-ups in the afternoon and set a 6 rep PR with 60.